I-Calisthenics ingasebenza njengethuluzi elihle lokuzivivinya ekhaya, kodwa futhi ingayiswa ejimini noma epaki.
Imishini ye-Calisthenics ayikwazi ukusiza abaqalayo kuphela ekuzilolongeni kwesisindo somzimba, kodwa ingaba ithuluzi eliyigugu labasebenzi abathuthuke kakhulu balolu hlobo lwezemidlalo. Ngalesi sizathu, sihlanganise amadivaysi e-Decathlon angcono kakhulu kanye nezinsiza ukuze umkhuba uphelele ngangokunokwenzeka.
Amadivayisi amakhulu we-calisthenics e-Decathlon
Kukhona ezinye izinto eziyisisekelo zokuthuthukiswa okuphelele kwemisipha. I-Calisthenics ingasenza sibe sesimweni, ikhulise imisipha yethu futhi inciphise iphesenti lamafutha. Kufanele nje sikhethe amadivaysi angcono kakhulu ukuze senze u-100%.
izindandatho zokuzivocavoca
Izindandatho, ezaziwa nangokuthi izindandatho zama-Olympic noma izindandatho ze-calisthenics, zingamagiya e-calisthenics aguquguquka kakhulu akhona. Angasetshenziselwa ukuvivinya umzimba okuhlukahlukene futhi anikeze enye yamapulatifomu angcono kakhulu wokuqeqeshwa okuyisisekelo.
E-Decathlon sibathola ezinguqulweni ezimbili eziyinhloko: ukhuni nepulasitiki. Izindandatho zokhuni ngokuvamile zibhekwa njengezisezingeni eliphezulu futhi zinomuzwa ongcono. Ziyakwazi nokubamba kangcono, ikakhulukazi uma usebenzisa ushoki, njengoba kungenza izindandatho zepulasitiki zishelele.
Amaringi afika nezintambo ezingaqiniswa nxazonke zemigoqo, izihlahla, namapulangwe ophahla. Bangakwazi ngisho nokulungiswa ukushintsha ukuphakama maqondana nomhlabathi. Lokhu kuyasiza njengoba ezinye izivivinyo zingenziwa kuphela izindandatho zilengiswe kude ngokwanele ukusuka phansi, kanti ezinye zidinga ukuthi zisondele phansi.
Kunezikhundla ezintathu eziyinhloko esingaba kuzo lapho sisebenzisa izindandatho ze-gymnastic: ngaphansi, ngaphezulu, kanye nesimo se-pushup. Ngayinye yalezi zikhundla inikeza amathuba ahlukene okuzivocavoca. Ngokuqondene nentengo, izoxhomeka ezintweni ezibonakalayo kanye nomkhiqizo okhethiwe, kodwa uhla lwamanani yilo phakathi kuka- € 30 no- € 77.
amabhande okumelana
Amabhendi okuphikisa angolunye ucezu lwemishini ye-calisthenics eguquguqukayo, njengoba lungasetshenziswa cishe noma yini. Amabhendi e-elastic angahlukaniswa abe izinhlobo eziningana. Uhlobo ngalunye lwebhande luza ngobukhulu obuhlukahlukene, futhi iningi Grandes kunzima kakhulu ukuhlukana. Okushubile kwenza izivivinyo zibe nzima kakhulu, nokho futhi zizokwenza izivivinyo ezisizwa ngamabhande zibe lula njengoba zinikeza ukwesekwa okwengeziwe.
amabhande eside zingaboshelwa emigodweni, ezigxotsheni nasezihlahleni. Angasetshenziselwa ukuzivocavoca okufana nemigqa, i-band deadlifts, nokudonsa nokuphusha kwebhendi okuhlukahlukene, ngendlela efanayo ongasebenzisa ngayo umshini wekhebula ejimini. Ziphinde zisize ekuzilolongeni kwesisindo somzimba lapho ibhendi inamathiselwe kumabha futhi ibanjwe ezinyaweni noma emadolweni ngenkathi yenza izivivinyo ezifana nokudonsa kanye nokudiphu.
amabhande we izinqa bawuhlobo oluncane lwebhande elivamise ukugqokwa emadolweni. Lawa mabhendi ayindlela enhle yokwenza kusebenze futhi uqinise ama-glute akho ngokuzivocavoca okufana nokuhamba kwe-crab enebhande, amagobolondo e-clam, namabhuloho acwebile.
E-Decathlon kukhona izinhlobo ezahlukene zokumelana nebhande, ngakho-ke intengo nayo izohluka kuye ngokuthi siyikhethayo.
ab roller
Isondo lesisu liyinto enhle yokuzivocavoca ekhaya ukusiza ukuqinisa isisu. Kukhona izivivinyo ezimbalwa kuphela ezingase zisetshenziselwe, kodwa zisebenza kahle kakhulu kubo bobabili abaqalayo kanye ne-calisthenics ethuthukisiwe.
Okuxakayo ukuthi, i-ab roller isebenza ngokuyinhloko umhlane wakho ophansi kune-abs yakho, ethola ukunakwa okuncane kakhulu. Lo mshini ungasetshenziswa emadolweni ukuze uzivocavoce kahle emuva noma ezinyaweni ukuze uhlole imikhawulo yakho.
ama-calisthenics parallel bar
Ukufana kuyatholakala kuzo zonke izinhlobo nosayizi futhi kwenziwa ngezinjongo eziningi ezahlukene. Banikeza ukubamba okuhlukile kunalokho okwenzeka phansi, futhi ngenxa yalokhu abanye abantu bakuthola kulula ezihlakaleni. Amabha ahambisanayo aklanyelwe ukulingisa amabha afanayo. Aziphakeme noma azinzile njengemigoqo yakudala yepaki, okuthi kwezinye izivivinyo zingalimaza, kodwa futhi zinezinzuzo ezimbalwa.
Uma kuqhathaniswa namabha ahambisanayo, lawa idivayisi yejimu ephathekayo. Angagcinwa kalula futhi ayiswe endaweni yethu yokuqeqesha esiyintandokazi noma indawo yokuzivocavoca. Baphinde banikeze inkundla ephephile, enobude obuphansi lapho ungazijwayeza khona ukubeka izandla, u-L-sits, namapulangwe angenabungozi obuncane.
Afika ngezinhlobo eziningana ezahlukene. Indaba iyahlukahluka kusuka ipulasitiki, izinkuni nensimbi. Izinkuni zibhekwa njengezingcono kakhulu futhi yizo ezisetshenziswa abavocavoca ngenxa yekhwalithi nokuthungwa kwezinto. Ukuphakama nakho kungahluka. Amabha ahambisanayo angaba amasentimitha ambalwa ukusuka phansi ukuya kwezinye izindawo eziphakeme ezingaphezu kwemitha ukuphakama futhi angabhekwa njengamabha amancane afanayo. I phansi zifaneleka kakhulu izinto zokumisa izandla futhi kakhulu ubude Ngokuvamile zithengelwa ama-dips ngisho nama-pull-ups nama-pull-ups.
Into yokugcina okufanele uyicabangele lapho uthenga ukufana i- isisekelo sokusekela. Lokhu kubaluleke kakhulu futhi ngokuvamile akunakwa. Isisekelo sokuma siwugqinsi kanye nokuma kwemilenze ehambisanayo. Lokhu kuyisici esikhulu uma kubhekwa ukuzinza. Uma isisekelo sesitendi sisikhulu, kuba ngcono ukuzinza. Amabha ngokuvamile amakhulu namade anesisekelo esingcono sokusekela. Indlela engcono kakhulu yokunquma ukuthola isisekelo sokusekela esikhulu ngokungenakulinganiswa kuya ekuphakameni kwamabha ahambisanayo. Okungcono kakhulu kufanele kube indawo ephansi enendawo enkulu.
E-Decathlon singathola uhla lwamanani ahlukahlukene phakathi kuka- € 30 no- € 175, kuye ngobude nophawu.
Ibha ye-Chin-up
Uma ufuna ukuqeqesha usekhaya futhi ungenayo ibha yokudonsa, kufanele ubheke ezinye izinketho eziphathwayo. Kunezinhlobo eziningana ezahlukene zokudonsa, eziningi zazo ezingaba khweza ohlakeni lomnyango o Kulula ukuzifaka.
Uhlobo oluvame kakhulu lufakwe kusetshenziswa lutho ngaphandle kohlaka lomnyango olulengele phezu komnyango. Uma uhlaka lomnyango lungaphumi ngokwanele (okungenani u-1 cm), ungase udinge okuhlukile okuhlukile. Inketho elandelayo engcono kakhulu i-drawbar iyaphatheka okusekelwe ukungqubuzana. Le migoqo inezikulufu ezinhlangothini ezingaqiniswa. Nakuba ngokuvamile isebenza kahle, ayithembekile kancane futhi kufanele uqaphele kakhulu lapho usebenzisa umfutho ekudonseni kwakho phezulu.
Enye inketho ihlasela kakhulu futhi kunzima kakhulu ukuyifaka nokukhipha. Lolu hlobo olulandelayo ludinga bhoboza izikulufu odongeni. Lokhu kungaba inkinga uma uqasha noma ufuna ukwazi ukususa ibha kalula. Kodwa, naphezu kwalezi zinkinga, lezi zinhlobo zamabha ziphephe kakhulu.
I-Decathlon inazo kusuka ku-€24 kuya ngaphezulu kwama-€60.
Ezinye izesekeli ze-Decathlon ze-calisthenics
Ukuqedela ukuqeqeshwa kwalo msebenzi womzimba kuyadingeka ukucabangela ukubaluleka kwezesekeli. Laba bazobe bephethe ukwenza ukusebenza kwethu kube ngcono kwimpinda ngayinye.
Ishoki noma ushoki wezandla
I-Chalk ingenye yezinsiza ezisezingeni eliphezulu kubhakha wanoma yimuphi uchwepheshe we-calisthenics. Amapaki anezinsimbi ezishelelayo ezingenziwa zibe zimbi kakhulu kuphela lapho othile onomjuluko noma ukhilimu ezandleni ezithinta. Isixazululo sokubamba kangcono i-magnesium choki. ushoki on Polvo Isetshenziswe ku-gymnastics, i-weightlifting, kanye nokukhuphuka kwamatshe. Isebenza kahle futhi igeza izandla kalula ngamanzi.
Chalk ketshezi Usemusha kulolu hlobo lokuqeqeshwa. Ifika ngamabhodlela amancane avaliwe ngomoya-mpilo. Ushoki owuketshezi muhle ngoba ngokungafani ushoki oyimpushana oya yonke indawo, wona uhlala ebhodleleni. Isebenza kahle kakhulu ekubambeni, kufanele nje ucindezele izandla zakho kancane futhi uzikhiphe umoya imizuzwana engama-30. Izokoma njengoshoki oyimpuphu.
Inkinga ngoshoki owuketshezi ukuthi kunzima ukusuka ezandleni zakho futhi ungakhohlwa ukuvala ikepisi. Ishoki iyoma lapho ihlangana nomoya, ngakho ukuvumela umoya-mpilo ungene ebhodleleni kuzomisa ushoki ngaphambi kwesikhathi futhi kwenze kube nzima kakhulu ukuwukhipha nokusabalalisa ezandleni zakho.
E-Decathlon sithola kuyo amafomethi ahlukile, kuhlanganise nebhola.
Ivest yesisindo ye-calisthenics
Uma izivivinyo zingenzima ngokwanele, yisikhathi sokuthenga i-vest yesisindo. Amavesti anesisindo ayindlela enhle yokuqeqesha ama-pull-ups, ama-dip, nama-push-ups. Angasetshenziselwa ngisho nama-squats kanye nama-jump squats.
Amavesti esisindo afika ngezinhlobo eziningana ezahlukene. Ezingcono kakhulu zinezitini zensimbi ezincane ezihambayo ezingakhishwa ukuze kulungiswe isisindo se-vesti. Ezinye zigcwele izikhwama zesihlabathi. Isihlabathi singenye yezinto ezithandwayo njengoba inikeza ukusabalalisa kwesisindo esingcono kancane futhi insimbi ithule, kodwa kokubili kusebenza kahle kakhulu. Lezi zinsiza ngokuvamile zinesisindo esiphakathi kuka-10 no-30 kg.
Kulokhu, i-vest ye-Decathlon enesisindo esingamakhilo angu-10 inenani lama-€59.
i-foam roller
I-foam roller iyisilinda segwebu elingasetshenziswa "ukunweba" noma ukubhucunga imisipha. Ingasetshenziswa kokubili ngaphambi nangemuva kokuzivocavoca ukusiza ukukhulula imisipha yakho futhi ubophe amafindo emisipha ngamadolo akho. I-Foam rolling isetshenziswa ngokuyinhloko emaqenjini amakhulu emisipha, njengengemuva nemilenze.
Singazithola ngezinhlobo ezahlukene. Zingaba yinde noma ibe mfushane, ipulasitiki noma igwebu, noma ibe nezikhonkwane. Izipikili zingaba buhlungu, kodwa zinhle uma kukhulunywa ngokuhlakaza amafindo emisipha.
I-Decathlon ine amamodeli ahlukile, phakathi kwawo amanye amakhithi anemikhiqizo ehlukahlukene yokubhucunga agqama.