UQeqesho lokuChasa iCalisthenics

Ngaba ukongeza uqeqesho lokuxhathisa i-calisthenics kwindlela yokomelela kunokubonelela ngeenzuzo zempilo ezifana nokuguquguquka, ukulinganisela, kunye nokulungelelanisa?

UQeqesho lokuChasa iCalisthenics

• Uqeqesho lokumelana neCalisthenics aludingi zixhobo, lunokwenziwa ngesithuba esincinci, kwaye yindlela entle yokutshisa ngokukhawuleza.
• Ba luhlobo lwe uqeqesho lokuxhatshazwa usebenzisa ubunzima bomzimba wakho obunempembelelo ephantsi, eyenza ukuba ifikeleleke kubantu bayo yonke iminyaka kunye namanqanaba okuqina.
• Banceda ngokufanelekileyo ukwakha i-agility, kunye nempilo ye-cardiovascular, kunye nokuphucula ibhalansi, ukulungelelaniswa, kunye nokuguquguquka.

benefits

Amandla oMzimba

Ngenxa yokuba i-calisthenics iguquguquka ngokulula kulo naliphi na inqanaba lokomelela, ifuna isixhobo esincinci okanye akukho nto, kwaye ilungile kubaqalayo kunye nabathanda umthambo abanamava kukuzilolonga okupheleleyo okumangalisayo kwaye yeyona ndlela ibalaseleyo yokwakha amandla kunye nezihlunu. Uphando luxhasa ukuba uqeqesho lokuxhathisa i-calisthenics lunokuphucula amandla emisipha ngeendlela ezahlukeneyo.

• Olunye uphononongo lwafumanisa ukuba iiveki ezisibhozo ze-calisthenics aziphuculanga kuphela i-posture kunye ne-body mass index/BMI kodwa zinokuchaphazela amandla, nokuba nemithambo engenziwanga rhoqo. (Thomas E, et al., 2017)
• Ebudeni besifundo, elinye iqela lenza i<em>calisthenics yaye elinye lagcina uqheliselo loqeqesho oluthe rhoqo.
• Abaphandi bafumanisa ukuba iqela elenze i-calisthenics landise ukuphindaphinda kwemithambo engabandakanywanga.
• Iqela elaqhubeka noqheliselo lwalo loqeqesho oluthe rhoqo alizange liphucule koko lalinokukwenza ngaphambi kwesifundo seeveki ezisibhozo. (Thomas E, et al., 2017)

Ukufaneleka kwentliziyo

• Ukuthatha inxaxheba rhoqo kwi-calisthenic resistance training kungakhokelela ekuphuculeni impilo ye-cardiovascular, kubandakanywa ukunyamezela kunye nentliziyo ephilileyo.
• Ukuzivocavoca okuthile kwe-calisthenic, njenge-burpees kunye nabakhweli beentaba, ziintshukumo eziphakamileyo ezinokunyusa izinga lentliziyo kunye nokujikeleza kwegazi ukusuka nje kwiintshukumo.
• Ngokuthe ngcembe ukwenza olu qheliselo ngesantya esikhawulezayo, uphando lubonisa ukuba banokufumana iinzuzo ezifanayo zentliziyo ukusuka kwikhefu okanye kwi-treadmill ebalekayo. (Bellissimo GF, et al., 2022- (()Lavie CJ, et al., 2015)

Ulungelelwaniso, ulungelelwaniso, kunye nokuguquguquka

• Iintshukumo zifuna uluhlu olupheleleyo lokunyakaza olulula kwaye luqinisa imisipha, imisipha, kunye nemigqa.
• Olu qheliselo lunokunceda ukunciphisa umngcipheko wokwenzakala kwaye zenze imisebenzi yomzimba yemihla ngemihla ibe lula ukuyenza ngaphandle kokuzibhokoxa kakhulu.
• Ukubandakanya uqeqesho lokuxhathisa i-calisthenics rhoqo kunokunceda ukuphucula i-posture, ibhalansi, kunye nokuguquguquka, kuxhomekeke ekubeni yeyiphi i-exercises ekhuthazwayo.
• Imithambo efana nokuzolula, imiphunga, kunye ne-squats inceda ukuphucula ukuguquguquka kunye nokuhamba.
• Imithambo efana ne-squats yomlenze omnye kunye ne-push-ups yengalo enye inokusebenza ibhalansi, ulungelelwaniso, kunye nokuqonda umzimba.

Impilo Yengqondo

• Ukuzivocavoca, ngokubanzi, kuyaziwa ukuphucula isimo sengqondo, ukunciphisa uxinzelelo, kunye nokuphucula impilo yonke.
• Uqeqesho lokuxhathisa iCalistheni lunokuba neempembelelo ezongezelelweyo kwimpilo-ntle yengqondo.
• Umzekelo, uqeqesho kunye nokugxila okufunekayo ukwenza iintshukumo kunokunceda ukugxila kunye nokucaca kwengqondo.
• Olunye uphononongo lwafumanisa ukuba i-calisthenics inokunciphisa ukuhla kwengqondo kwaye inokuba luncedo kuthintelo lwe-dementia. (Osuka Y, et al., 2020)
• Olunye uphononongo lufumene ukuba i-calisthenics inceda impilo yengqondo kubantu abanezifo ezinjenge-ankylosing spondylitis kunye ne-multiple sclerosis. (Taspinar O, et al., 2015)

iintlobo

Umthambo wobunzima bomzimba osebenzisa ubunzima bomzimba womntu njengoxhathiso sisiseko. Imizekelo eqhelekileyo ibandakanya i-push-ups, i-squats, kunye nemiphunga. Isishwankathelo sezinye zeentlobo zemithambo.

Ukutyhala

• Le mithambo igxile ekuqeqesheni izihlunu zokutsala iintshukumo, ezibandakanya umva, amagxa kunye neengalo.
• Imizekelo ibandakanya ukutsalwa, ukunyusa isilevu, kunye nemiqolo.

Ukutyhala

• Olu qheliselo lujolise ekuqeqesheni izihlunu zokutyhala iintshukumo, njengesifuba, amagxa kunye ne-triceps.
• Imizekelo ibandakanya iidiphu, i-push-ups, kunye ne-handstand push-ups.

umbilini

• Imisebenzi engundoqo igxile kuqeqesho isisu kunye nezihlunu ezisezantsi, abajongene nokugcina uzinzo kunye nokulinganisela.
• Imizekelo yemisebenzi engundoqo ibandakanya iiplanga, iindawo zokuhlala, kunye nokuphakamisa umlenze.

Umlenze omnye

• Ukuzivocavoca ngomlenze omnye kugxininise ekuqeqesheni umlenze omnye ngexesha.
• Ezi zijolise kwimisipha yemilenze, isinqe, kunye nombindi.
• Imizekelo yemithambo yomlenze omnye ibandakanya i-single-leg squats, imiphunga, kunye ne-step-ups.

I-Plyometric

• Uqeqesho lokuxhathisa iCalisthenics lugxile kwiintshukumo ezinamandla eziqhumayo.
• Ukuzivocavoca kwePlyometric umngeni kwimisipha ukuba isebenze ngokukhawuleza kwaye ngamandla.
• Imizekelo ibandakanya ukutsiba squats, ukuqhwaba-push-ups, kunye nokutsiba kwebhokisi.

Ndiyaqalisa

• Qala ngokuqinisekisa ukuba i-calisthenics lukhetho olufanelekileyo lokuzilolonga, ngakumbi ukuba ungumntu oqalayo okanye uneemeko zonyango esele zikhona.
• Wakuba ugqibile ukwenza umthambo qala ngeentshukumo eziqhelekileyo ezinokwenziwa ngendlela echanekileyo.
• I-Pushups, i-squats yomzimba, iiplanga, imiphunga, kunye nezinye iintshukumo ezisisiseko yindawo efanelekileyo yokuqala.
• Qinisekisa ukuba uyazifudumeza ngokukhanya okulula kunye neentshukumo ezilula ezilinganisa iintshukumo zokuzilolonga.
• Injongo ekusebenzeni ilungu ngalinye lomzimba ngexesha lokuzilolonga.
• Zama ubuncinci ukuzilolonga kabini ngeveki.
• Kunconywa ukwahlula iipateni zokuhamba.
• IiReps zingabalwa okanye zisete i-timer ukutshintsha imithambo yonke ngomzuzu. Oku kubizwa Indlela ye-EMOM okanye umzuzu ngamnye ngomzuzu.
• Khetha imithambo emine ukuya kwemihlanu ejolise kwiindawo ezohlukeneyo.
• Umzekelo, ukuhlala-ups kungenziwa kumbindi, imiphunga ye-glutes kunye namathanga, amaplanga angenziwa kumagxa kunye nombindi, kunye nokutsiba iijack okanye intambo yokutsiba ye-cardiovascular..
• Uqeqesho lokuxhathisa iCalistheni luguquguquka ngokulula kwaye lunokulungelelaniswa kwiimfuno zomntu ngamnye.

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Amandla oMandla

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Ucaphulo

Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). Iziphumo zongenelelo loqeqesho lwe-calisthenics kwi-posture, amandla, kunye nokwakheka komzimba. I-Isokinetics kunye nesayensi yokuzivocavoca, i-25 (3), i-215-222.

Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Iimpendulo ezibukhali zePhysiological and Perceptual phakathi koBodyweight kunye ne-Treadmill eqhuba iMithambo yeXesha eliPhezulu. Imida kwiPhysiology, 13, 824154. doi.org/10.3389/fphys.2022.824154

Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Iintlobo zokuzilolonga kunye noMngcipheko wokuPhuhlisa iNgcaciso yeNgcaciso kubafazi abaDala: Uphononongo oluzayo. Ijenali yesifo sika-Alzheimer: JAD, 77 (4), 1733-1742. doi.org/10.3233/JAD-200867

Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Iziphumo zengqondo ye-calisthenic exercises kwi-neuroinflammatory kunye nezifo ze-rheumatic. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9

Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Iimpembelelo zokuBaleka kwiZifo eziNgapheliyo kunye ne-Cardiovascular and All-Cause Mortality. Iinkqubo zeKliniki yaseMayo, i-90 (11), i-1541-1552. doi.org/10.1016/j.mayocp.2015.08.001