Kodi calisthenics ndi masewera olimbitsa thupi kwa oyamba kumene

Zamkati

• Ubwino wa calisthenics
• Chizolowezi cha Calisthenics kwa oyamba kumene
• 1. Khalani kukhoma
• 2. Kukoka kwakukulu
• 3. Amphaka
• 4. Triceps m'munsi
• 5. Kusinthasintha kwa mikono
• 6. Mimba pamimba

Calisthenics ndi mtundu wamaphunziro omwe cholinga chake ndi kulimbitsa minofu ndi kupirira, osafunikira kugwiritsa ntchito zida zolimbitsa thupi, osatinso chifukwa chimodzi mwamaganizidwe a calisthenics ndikugwiritsa ntchito thupi lokha kukulitsa minofu.

Kuphatikiza pakukulitsa mphamvu, kupirira komanso kuzindikira thupi, calisthenics imawonjezera kusinthasintha komanso kuyenda. Chifukwa chake, maluso a calisthenics amaphatikizidwa mumasewera ena, monga crossfit, maphunziro ogwira ntchito ndi masewera olimbitsa thupi, makamaka.

Ndikofunikira kuti machitidwe a calisthenics achitike motsogozedwa ndi mphunzitsi wophunzitsidwa bwino kuti awonetsetse kuti maluso akuchitidwa moyenera, pamakhala chiopsezo chochepa chovulala ndipo ndizotheka kupeza zabwino zochuluka zotheka.

Ubwino wa calisthenics

Callisthenics itha kuchitidwa ndi aliyense bola ngati angatsagane bwino ndi akatswiri azolimbitsa thupi, popeza ili ndi maubwino angapo azaumoyo, monga:

• Kuchuluka kusinthasintha ndi olowa kuyenda;
• Kuchulukitsa kupirira kwamphamvu ndi mphamvu;
• Kuzindikira kwakukulu kwa thupi;
• Kuchuluka kwa minofu;
• Kutsegula kagayidwe;
• Kuchulukitsa ndalama zamagetsi ndikuchepetsa mafuta;
• Kukula kwa mgwirizano wamagalimoto;
• Kulimbitsa thupi.

Kuphatikiza apo, monga ma calisthenics safuna zida zochitira masewera olimbitsa thupi kuti zichitidwe, zochitika zamtunduwu zitha kuchitidwa m'malo aliwonse, zomwe zimapangitsa kuti zisakhale zosasangalatsa.

Chizolowezi cha Calisthenics kwa oyamba kumene

Kuchita masewera olimbitsa thupi kumathandizira kugwira ntchito thupi lonse, kulimbikitsa minofu ya miyendo, mimba, mikono, kumbuyo ndi chifuwa, ndipo adapangira iwo omwe akuyambitsa maphunziro oterewa, chifukwa amafunikira mphamvu, mphamvu komanso kusinthasintha .

Ndikulimbikitsidwa kuti mubwereze izi mpaka katatu, kupumula mphindi 4 pakati pamasekondi 30 mpaka 1 miniti pakati pa masewera olimbitsa thupi.

1. Khalani kukhoma

Kuti muchite izi, imirirani kukhoma, kenako ikani mapazi onse masentimita 60 patsogolo, osachotsa msana ndi matako anu kukhoma. Potero, sungani matako anu khoma mpaka mawondo anu ali pa 90º. Gwiritsani pafupifupi masekondi 30.

Ntchitoyi ndi yofanana ndi squat, yomwe imagwira ntchito makamaka minofu ya glutes ndi ntchafu, koma popanda kuyambitsa kugwedezeka pa bondo, ndiye njira yabwino kwa iwo omwe avulala mgwirizanowu.

2. Kukoka kwakukulu

Pazochitikazi, bala yayikulu ndiyofunikira, chifukwa chake, njira yabwino ndikuchita masewera olimbitsa thupi, pogwiritsa ntchito mipiringidzo. Kuti muchite masewera olimbitsa thupi, gwirani cholembera, ndikuyika manja anu pang'ono kuposa m'lifupi mwake. Kenako, kokerani kumtunda mpaka bala likufika pafupi ndi chibwano. Tsika ndikukwera katatu kapena kasanu.

Zochita zamtunduwu, kuphatikiza pakugwiritsa ntchito minofu yamikono, ndizabwino kutulutsa minofu yakumbuyo, kuthandiza kukulitsa mapewa, mwachitsanzo.

3. Amphaka

Squat ndi mtundu wa masewera olimbitsa thupi, koma ndibwino kuti mugwire ntchito pafupifupi minofu yanu yonse yamiyendo ndi ma glutes. Kuti muchite bwino, muyenera kuyimilira ndikulumikiza phazi lanu paphewa, kenako ndikunyinyata ndi nsana wanu kumbuyo ndi msana wowongoka, mpaka mawondo anu ali pa 90º. Ntchitoyi iyenera kubwerezedwa kasanu ndi kawiri kapena kawiri pamachitidwe aliwonse.

4. Triceps m'munsi

Poyamba, gwirani manja anu onse pampando, kenako pindani miyendo yanu patsogolo pa thupi lanu, sungani mapazi anu ndikuwalozetsa m'mwamba. Kenako, tsitsani thupi mpaka zigongono zili ngodya ya 90º, ndikubwerera mmbuyo. Momwemo, manja onse ayenera kuthandizidwa patali ndi matako.

5. Kusinthasintha kwa mikono

Chitani zokankha, ndikulumikiza manja m'lifupi ndikutsitsa thupi lanu mpaka zigongono zanu zitapendekeka 90º. Munthawi yonse yochita masewerawa ndikofunikira kwambiri kusunga m'mimba mwamphamvu, kuti thupi likhale lolunjika bwino ndikupewa kuvulala msana.

Ntchitoyi ndi yabwino kwambiri polimbitsa manja anu ndi msana wanu, komanso chifuwa chanu.

6. Mimba pamimba

Kuchita masewerawa ndi kovuta komanso kovuta kwambiri pokhudzana ndi m'mimba wam'mimba. Chifukwa chake, musanapite kumimba pamtengo, njira imodzi ndikupanga m'mimba wapansi pansi kufikira mutakhala ndi mphamvu zokwanira zoyenda chimodzimodzi pa barbell.

Kuthira bala, monga kukoka kwakukulu, kokerani mawondo anu m'mwamba powapinditsa mpaka atakugwirani pachifuwa kapena mpaka atakhala pa ngodya ya 90º. Bwerezani nthawi 8 mpaka 10. Njira imodzi yokulitsira kuvutikako ndikuti miyendo yanu ikhale yolunjika ndikukweza, osagwada, mpaka mutakhazikika mbali 90º ndi matako anu.