Uma ubulokhu unentshisekelo yokwenza izivivinyo ze-calisthenics, lapho udinga khona isisindo sakho kuphela, sizokukhombisa ukujima komgwaqo okungu-5 ongakwenza kunoma yiliphi ipaki noma umgwaqo.
Azifanele noma yimuphi umsubathi, kodwa ngokuzijwayeza nokubekezela ungafinyelela noma yikuphi ukuzivocavoca.
isandla esisodwa siphakamisele phezulu
Impela uyamkhumbula u-Sylvester Stallone e-Rocky enza ama-push-ups ngengalo eyodwa. Awu, ungacabangi ukuthi kulula kanjalo!
Kulesi simo, imilenze kufanele ihlukane ngokuqhubekayo ukuze idale isisekelo esizinzile sokulinganisela. Ngaphezu kwalokho, i-hip sway nayo ivinjelwe futhi izokusiza ukuthi uhlale uqondile ngokuphelele.
Ngena endaweni yokuphusha bese ususa isandla esisodwa phansi. Manje zehlisa, ubheka ukuthi indololwane yakho iseduze nomzimba. Kufanele uzwe ukucindezeleka ku-abs yakho, ezinqeni, nasemilenzeni ngaso sonke isikhathi.
Imisipha phezulu
I-muscle phezulu izalwa kusukela ekuhlanganiseni kokudonsa kanye nama-dips. Ukufeza lokhu, uzodinga ukulenga kubha nge-a ukubambelela othambekele futhi izandla zakho zivaliwe kancane kunalokho ojwayele ukuzisebenzisa ekudonseni phezulu. Jikela emuva ekujikeni bese udonsela ibha phezulu ngasesinqeni sakho.
Ngokungafani nokudonsa, umzimba awuhambi uqonde phezulu, kodwa kunalokho ukunyakaza okunamandla kakhulu. Thatha isikhathi sakho ukuyithola futhi uqaphele ukuthi ungashayi isilevu sakho kubha.
I-squat yomlenze owodwa noma i-pistol squat
Ama-squats omlenze owodwa ayinselele njengoba eqhuma. Kufanele ube namandla anele ukuze wehlise umzimba wakho ngomlenze owodwa bese ubuyela phezulu. Akulula futhi cishe uzoyilungisa okokuqala, kodwa konke kuyindaba yokuzijwayeza!
Lungiselela ngokusukuma futhi uphakamise umlenze owodwa oweluliwe ngokugcwele. Okuhle ukuthi ubeke izingalo zakho futhi zinwetshiwe futhi zehle ukusuka okhalweni, ukuze uhlale phansi ngangokunokwenzeka. Zama ukuthola ama-hamstrings akho ukuze uxhumane nenkonyane, kuyilapho ugcina wonke umzimba wakho uqinile, bese ubuyela phezulu.
I-lever yangaphambili
Ukubuka ama-calisthenics enza lezi zivivinyo kuwenza abukeke efinyeleleka kalula, kodwa iqiniso liwukuthi aqinile kunalokho abonakala. Ukuze wenze i-lever yangaphambili udinga ukuthi izandla zakho zibambelele ngokuqinile ku-bar, i-scapulae ihlehliswe futhi amahlombe abuyele emuva.
Ukunyakaza okufana nomugqa ohlanekezelwe, kodwa ngaphandle kokusekela imilenze nokusekela sonke isisindo somzimba ngamandla ezingalo.
https://youtu.be/VY2CA58hXc8?t=10
Ifulege lomuntu
Ifulegi lomuntu noma ifulege lomuntu liwumsebenzi obukekayo, kodwa lidinga amandla anonya ukuze libambe limiswe libheke phezulu futhi limise izandla kuphela entweni eqondile.
Kufanele ube namandla ezingalweni zakho, i-triceps, i-biceps, i-glutes kanye nawo wonke umnyombo.