Chii chinonzi calisthenics uye kurovedza kwevatangi

Zvemukati

• Zvakanakira calisthenics
• Calisthenics maitiro evatangi
• 1. Gara wakatarisana nemadziro
• 2. Kukweva kwakakwirira
• 3. Mboro
• 4. Triceps pasi
• 5. Kubatikana kwemaoko
• 6. Dumbu pabhawa

Calisthenics rudzi rwekudzidziswa uko kunovavarira kushanda pasimba remhasuru uye kutsungirira, pasina kukosha kwekushandisa zvekushandisa zvekurovedza muviri, kwete zvirinani nekuti imwe yemisimboti yecalisthenics iko kushandisa kwemuviri pachawo kuwedzera mhasuru.

Pamusoro pekuwedzera kwesimba, kutsungirira uye kuziva muviri, calisthenics inowedzera kuchinjika uye kufamba. Naizvozvo, hunyanzvi hwecalisthenics hunosanganisirwa mune mimwe mitambo, senge crossfit, kurovedza kushanda uye jimunasitikisi, kunyanya.

Izvo zvakakosha kuti iyo calisthenics kurovedza kuitwe pasi pekutungamira kwemurairidzi akadzidziswa kuti ave nechokwadi chekuti iwo matekiniki ari kuitwa nemazvo, kune njodzi shoma yekukuvara uye zvinokwanisika kuwana yakawanda kwazvo mibairo inogoneka.

Zvakanakira calisthenics

Callisthenics inogona kudzidziswa nechero munhu chero bedzi ivo vachinyatso kuperekedzwa nehunyanzvi hwepanyama, sezvo iine huwandu hwerubatsiro rwehutano, senge:

• Kuwedzera kushanduka uye kubatana kwekubatana;
• Yakawedzera mhasuru kutsungirira uye simba;
• Kukuru kuziva muviri;
• Kuwedzera kwetsandanyama;
• Kushandiswa kwemetabolism;
• Kuwedzerwa kwemashandisirwo emagetsi uye kudzikira kwemafuta muzana;
• Kubudirira kwekubatana kwemotokari;
• Nhengo yemuviri iri nani.

Pamusoro pezvo, sezvo calisthenics isingade zvekushandisa zvekurovedza muviri kuti zviitwe, rudzi urwu rwechiitiko runogona kuitwa mune chero nharaunda, izvo zvinoita kuti chisave chiitiko chinotyisa.

Calisthenics maitiro evatangi

Ichi chiito chekurovedza muviri chinoshanda kushanda nemuviri wese, kukurudzira mhasuru dzemakumbo, dumbu, maoko, musana uye chipfuva, uye zvakagadzirirwa avo vari kutanga rudzi urwu rwekudzidzira, sezvo ichida danho rakaderera rerusimba, kugona uye kushanduka. .

Zvinokurudzirwa kudzokorora chiitiko ichi kusvika katatu, uchizorora maminetsi mana pakati peimwe ne30 masekondi kusvika 1 miniti pakati pebasa rega rega.

1. Gara wakatarisana nemadziro

Kuti uite chiitwa ichi, simira wakatarisana nemadziro, wozoisa makumbo ese anenge masendimita makumi matanhatu kumberi, pasina kubvisa musana wako nebute kumadziro. Munzvimbo iyi, tsvedza chigaro chako pamusoro pemadziro kusvikira mabvi ako ave pa90º. Bata kwemasekondi makumi matatu.

Chiitwa ichi chakafanana ne squat, ichinyanya kushanda mhasuru dzezviputi nezvidya, asi pasina kukonzera kusakara uye kubvarura pamabvi, saka iri sarudzo yakanaka kune avo vanokuvara mubatanidzwa uyu.

2. Kukweva kwakakwirira

Nezveichi chiitiko chepamusoro bhaa chakakosha uye, nekudaro, yakanaka sarudzo ndeyekuita iko iko iko pachivara, uchishandisa mabara. Kuti uite chiitwa, tora bhero, ugoisa maoko ako akafara zvishoma pane hupamhi hwepfudzi. Ipapo, dhonza muviri kumusoro kusvikira bhawa rasvika padhuze nechirebvu. Buruka uye ukwire katatu kusvika kashanu.

Rudzi rwekurovedza muviri kwebarbbell, mukuwedzera pakushanda tsandanyama dzeruoko, rakanakira kugonesa tsandanyama dzeshure, kubatsira kuwedzera mapendekete, semuenzaniso.

3. Mboro

Iyo squat imhando yechinyakare kurovedza muviri, asi iyo yakanaka yekushanda pane angangoita ese ako makumbo mhasuru uye glutes. Kuti uzviite nemazvo, unofanirwa kumira netsoka dzako papfudzi-hupamhi ukaparadzaniswa, wozokwenya nemusana wako kumashure uye musana wakatwasuka, kudzamara mabvi ako ave pa 90º. Ichi chiitwa chinofanira kudzokororwa kasere kusvika gumi nemaviri muchiitiko chega chega.

4. Triceps pasi

Kutanga, tsigira maoko ese pachigaro, wobva wakotamisa makumbo ako kumberi kwemuviri wako, isa tsoka dzako pamwe chete wonongedza kumusoro. Ipapo, dzikisa muviri kusvikira magokora ari pakona ye90º, uye dzokera kumusoro. Sezvineiwo, maoko ese anofanira kutsigirwa chinhambwe kubva kumagaro.

5. Kubatikana kwemaoko

Ita maPush-ups, uchichengeta maoko ako papfudzi-hupamhi akapatsanurwa uye uchideredza muviri wako kusvikira magokora ako ari pa90º angle. Panguva yese yechiitwa zvakakosha kuti dumbu rirambe rakasimba, kuchengetedza muviri zvakakwana uye kudzivirira kukuvara musana.

Ichi chiitwa chakanakira kusimbisa maoko ako uye musana, pamwe nechipfuva chako.

6. Dumbu pabhawa

Ichi chiitwa chakanyanya kuomarara uye chekuwedzera kuoma zvine chekuita nedumbu remudumbu. Naizvozvo, usati waenda padumbu pabarbhero, imwe sarudzo ndeyekuita yepamuviri dumbu pasi kusvikira wawana simba rakaringana rekufamba kumwechete pabhora.

Kubata bhawa, sekukwevera kwepamusoro, dhonza mabvi ako kumusoro nekukotamisa kusvikira vabata chipfuva chako kana kusvika pavari pakona 90º. Dzokorora kasere kusvika kagumi nguva. Imwe nzira yekuwedzera kuoma ndeyekuchengeta makumbo ako akatwasuka uye uchisimudza, usina kupfugama mabvi ako, kusvikira iwe wagadzira iyo 90º angle neako butt.