Iyini i-callanetics futhi yehluke kanjani kwe-gymnastics yakudala?

ICallanetics iyi-gymnastics eqanjwe ngumbhali, uCallan Pinckney (umthombo - iWikipedia). Le ntombazane yayiphupha ngokuncipha, yazama ukuzivocavoca umzimba, ukuzivocavoca umzimba nokugijima futhi yafika esiphethweni sokuthi kusebenza kuphela izibalo - zagoba ingalo, zaphazamisa ama-biceps, zayibamba imizuzwana engu-30 kuya kwengu-90. Ukuzivocavoca nge-Isometric kwaziwa ngenqwaba yeminyaka, kepha nguCallan kuphela okwazile ukukusebenzisa ekwehliseni isisindo, yingakho aduma.

Izici zokuzivocavoca kwe-callanetics

Ukuzivocavoca umzimba kubangela ukuthi izicubu zemisipha zikhule. Zingenza umuntu aqine kancane, zisho imisipha, kepha zinikeze imiqulu emangazayo - cha... Kuyini-ke - i-callanetics, ilungele bani?

Ingqikithi yayo, i-callanetics ingukuqanjwa kobuciko bokuqeqeshwa kwemisipha emile. I-Static ithandwa kakhulu ngabalwa nabangadingi imisindo nabesifazane abayesabayo. Lapha lesi sakhiwo sakhiwe ukuze ungabi namandla ngokwengeziwe kunoma yikuphi:

1. Ekuqaleni, udinga ukuphinda ukunyakaza okufanayo nsuku zonke.
2. Ngaphezu kokuphambana okungaguquki, ukwelula kuyenziwa, okwandisa ukuhamba.
3. Emsebenzini kaPinckney kukhona nezincomo "zomlingo" mayelana nokudla - imifino eningi, amafutha amancane futhi ungadli ngemuva kwayisithupha. Abalandeli baseSoviet be-callanetics badla isaladi ngenyama yenkukhu emhlophe, benqaba ama-carbohydrate namafutha. Kepha kungcono ukungakwenzi lokho.

Isethi yokuqala yabaqalayo inezivivinyo ezingama-29, kepha ungenza noma yini ngalesi sitayela - kusuka emishinini ejwayelekile nasemigqeni enezinto ezincane ejimini kuya ekuphakamiseni okulula ezinzwaneni, into eyinhloko ukucindezela noma ukwelula imisipha.

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Izinzuzo nokulinyazwa kwe-callanetics

Lokhu kuyinkimbinkimbi engenziwa ngumuntu nganoma yisiphi isikhathi.

Zuza

I-Gymnastics ilungele owesifazane oneminyaka emaphakathi ngokweqile ngama-20-30 kg:

• ayilayishi uhlelo lwe-cardiovascular, ayibangeli ukwanda kokushaya kwenhliziyo;
• ayithinti ukuphefumula, ayibangeli i-hypoxia kanye nokwehla kwengcindezi;
• ayinikezi amalunga nomgogodla umsebenzi owengeziwe;
• ikuvumela ukuba wenze ngaphandle kokugxuma;
• ukufinyeleleka ngokomzimba, akudingi ukuguquguquka okuvelele namandla;
• ayiphuli imigoqo engokwengqondo, ayikuphoqi ukuba ukhuphuke ngaphansi kwebarbell, ugijime ngejubane elikhulu noma unyawule uze ukhathale.

Izinzuzo zokuyinkimbinkimbi ukungafani. Ohambweni, ngaphandle kwemishini, egumbini lokulala - ungasebenza kwimodi emile noma kuphi.

Kodwa kuzoba nengqondo? ICallanetics ithinta imisipha impela uma umuntu engakaze enze lutho phambilini noma abe nomdlandla omuhle wezemidlalo, kepha endaweni ethile ekujuleni kwezinkumbulo.

Ukulimaza

Futhi iyiphi ingozi i-callanetics engayenza emzimbeni? Labo abathanda ukusungula izinkinga bakhuluma ngokuhlukaniswa kwe-retina nemiphumela emibi ngendlela yokuthola imisipha enamandla. Kepha imisipha evela ku-static cishe ngeke ikhule. Futhi ukuhlukaniswa kwe-retinal kufanele kulindelwe entweni efana ne-bench press ye-250 kg kwimishini, hhayi kusuka ekuqobeni "ngesihlalo" odongeni ngaphandle kwesisindo. Lokhu kusebenza kumuntu ophilile. Kunconywa ukuthi abantu ababonele eduze bavakashele udokotela futhi banqume ukuthi yikuphi ukuzivocavoca okulungele bona. Akulungile neze ukunikeza izincomo zomhlaba wonke lapha.

Imvamisa, ukulimala kwe-gymnastics enjalo amaphupho aphukile nokulindelwe. Le ntombazane ikhuluphele ngokweqile, ayinayo imali yomqeqeshi, iphoqeleka ukuthi igijime kakhulu kuma-marathon online, ukudla kunzima ukulandela. Futhi-ke uthola i-gymnastics futhi abone ngeso lengqondo i-ballerina ezacile. Kodwa uma isisindo esingeqile cishe singama-10 kg, isimo asisebenzi kahle, imisipha ayizwakali neze, ayikho inqubo, indlela yokudla nayo iyinkolelo nje kuphela, akufanele ulinde okuningi. Ukuzivocavoca umzimba ngeke kukwenze wedwa.

Uma ukusilela kwekhalori kungadalwanga, i-callanetics inga:

• susa amasentimitha ambalwa okhalweni ngokuthambisa imisipha yesisu eguqukayo (ngaphandle kokushisa amafutha uqobo);
• thuthukisa ukuma komzimba;
• qinisa izinqa nezinqe kancane.

Ngokushoda, kuzoshiswa amanoni (noma kunjalo, ngokushoda, kuzoshiswa ngaphandle kokuzivocavoca). Ngeshwa, ukukhushulwa komzimba kwe-callanetics akuyona yonke into enkulu kangako. Ukusetshenziswa okuphezulu kwekhalori kuzokwenyuka ngo-40-50 kcal ngosuku. Futhi lokhu akunakwa. Ngakho-ke, kusamele ufake ukudla.

ICallanetics ayiqinisi uhlelo lwezinhliziyo. Kufanele kubhanqwe ne-WHO kunconywe imizuzu engamashumi amathathu yokuhamba ngosuku uma ungadingi ubuncane kuphela, kepha nezempilo.

Izinzuzo eziyinkimbinkimbi

ICallanetics akuyona nje iqoqo lokuzivocavoca, kodwa inqubo yokusebenziseka. Kufanele uchithe amasekhondi angama-90-120 wenza isivumelwano noma welula iqembu elithile lemisipha.

I-plus enkulu yikhono lokuguqula noma yikuphi ukuzivocavoca kube yi-callanetics: kusuka kuma-squats odongeni kuya kuma-deadlifts anesisindo sokusebenza. Wonke umuntu uyazikhethela okusondele kuye.

Isakhiwo sokuqala sihle ngoba:

1. Akunasidingo sokuthenga amatagi, ama-leggings, amabhande okunwebeka, amabhodi ezemidlalo namateku. Noma yiliphi ibhulukwe elidala, ubhodisi othokomele, nesikibha kuzokwenza. Ngemali elondoloziwe, ungazithengela imifino namabele ezinkukhu.
2. Ungaziqambela isethi yokuzivocavoca kwakho okuthandayo, ukuguqula kube yi-static. Noma ungaya ku-YouTube bese uthola amavidiyo amaningi wamakilasi.
3. Ukuqeqeshwa kungenziwa kunoma yiziphi izimo. Ingabe ilele ingane? Akunankinga, akukho ukweqa, akukho ukuphefumula futhi awukho umculo. Ekuseni ngovivi nakusihlwa, emgwaqeni nasekhaya, lokhu wukuzivocavoca okunemisebenzi ehlukahlukene, uma ungafuni izaba.
4. Amathuba okulimala mancane. Noma iklayenti linokungahambisani kahle kokuhamba, lingahlala esihlalweni, ligobele into ewile liphakamise isandla. Izimfanelo ezinhle zomzimba azidingeki ku-callanetics.

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Yokuntula

Okubi kakhulu kwe-callanetics yisikhathi esilinganiselwe sokuthuthuka nayo. Yebo, izinsuku eziyi-10 udinga ukwenza i-gymnastics nsuku zonke, ubambe ukuma ngakunye amasekhondi angu-90-120 futhi wenze amasethi wokuzivocavoca ama-2-3. Ngemuva kwalokho ungashintshela kumodi "yazo zonke ezinye izinsuku", bese - izikhathi ezimbalwa ngesonto. Kepha ukubukeka ngeke kushintshe kakhulu.

Uzolahlekelwa isisindo kusuka kokushoda kwekhalori uma usidala. Kepha ukukhulisa izinqe, yenza izinkalo zibe zincane futhi unikeze okhalweni lwezemidlalo ngeke lusebenze.

Umzimba wethu uzivumelanisa nezimo ngokushesha. Kwezemidlalo, lezi zinhlobo zemithwalo azisetshenziswa ngaphezu kwamasonto ama-5-6. Iklayenti bese libuyela emuva ekuqeqeshweni kokumelana nendabuko. Futhi umbhali we-gymnastics uphakamisa ukuqeqeshwa okunje impilo yami yonke. Intuthuko ngokuqinisekile izokwehla. Ungangeza izinsimbi, kepha ukwenza lokhu isikhathi eside kuyakhathaza kakhulu kunokumane nje "ujike" ejimini. Ngakho-ke, indlela yomthandi we-callanetics ilele ejimini. Futhi nge-aerobics, uma edinga ukulwa ne-hypodynamia nokuqinisa inhliziyo. Futhi lokhu kuyadingeka kuwo wonke umuntu ongahambi ngezinyathelo eziyi-10 000 ngosuku.

Izibonelo zokuzivocavoca umzimba

Le mini-complex yakhelwe ukusebenza imisipha yesisu namathanga. Ukuvivinya ngakunye kubanjelwe imizuzwana engu-90-120 futhi kuphindwe izikhathi ezi-3-5:

1. Ukuhlanekezela okuphambene. Ukusuka endaweni ephakeme, bhekisa amadolo akho cishe kuma-degree angama-90, ulethe izinkalo zakho esiswini sakho, qinisa isisu sakho, usidonsele ngaphakathi bese udonsa izinqa zakho phansi ngamandla wephephandaba. Kwabaqalayo, lokhu kuhamba kungenziwa nge-amplitude encane.

   

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2. Guqa ngesimo esibanzi ngezithende zakho ndawonye. Qondanisa, "phusha" izinqe bese uphusha isinqe phambili kancane ukuze ngemuva kwamathanga nakho kushubile.
   
3. Ukwelula izinkalo. Ukugoba okujwayelekile okuya phambili ngomhlane oqonde ngokuphelele. Akudingekile ukubeka izandla zakho phansi, kuyindaba yokuguquguquka komuntu ngamunye.

   

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4. Ukwelula izinkalo uphonsa izingalo. Songa izingalo zakho phambi kwakho, hlala isithende isithende bese ugobela phambili. Cindezela enye intende komunye nomunye.
   
5. Ukwelula uhlangothi. Hlala ezinqeni, usakaze imilenze yakho ebubanzini obutofotofo, faka isithende esisodwa emgodini wakho bese ubeka ithanga lakho phansi. Finyelela umlenze oqondile bese ushintsha izinhlangothi.

   

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Amathiphu Wabasaqalayo

Uma kunzima ukuzijwayeza wena wedwa, thola iqembu noma imarathon kunethiwekhi yokuxhumana nabantu, namuhla abaningi bayahlangana futhi bakulungele ukumema abangani mahhala. La maqembu agqugquzelwa ukuthi enze okuthile nsuku zonke.

Qiniseka ukuthi uqala ukubala ama-calories, amaprotheni, amafutha, nama-carbs. Udinga ukushoda kwekhalori, ngaphandle kwalokhu kwesisindo ngeke kusebenze. Awudingi ukulamba, kepha akufanele futhi udle ngokweqile.

Ukuzivocavoca umzimba njalo, ungashintshashintsha i-callanetics ngesigamu sehora ukhuphuka izitebhisi noma epaki zonke izinsuku. Lokhu kuzosiza ekunciphiseni ubuhlungu bemisipha futhi kwandise ukusha kwekhalori.

Izimo

Le gymnastics nayo inokuphikisana:

1. I-Diastasis yemisipha ye-rectus abdominis ngeke ikuvumele ukuthi wenze konke ukuzivocavoca kwabezindaba. Ungasebenza okhalweni lwakho ngokucindezeleka okuncane ngenkathi umile, futhi uqeqeshe umhlane nezingalo zakho.
2. Akunconyelwa izifo ezibanga ukugcinwa koketshezi esiswini.
3. Ukwanda kwezifo ezingamahlalakhona zezinso, isibindi, inhliziyo.
4. Ukuvuvukala kwemisipha, i-bursae nemisipha.
5. Isikhathi somfutho wegazi ophakeme.
6. Usuku lokuqala lokuya esikhathini luyisizathu sokuyeka ukuzivocavoca isisu.

ICallanetics iyindlela enhle yokuzivocavoca umuntu ongalweli ukwakheka kwemodeli yokuqina, kepha ufuna nje ukwehlisa isisindo esincane nokwenza ngcono impilo. Ungajwayeza ekhaya nganoma yisiphi isikhathi esikahle. Kepha ngemuva kwezinyanga ezi-3 zama ukuthola isikhathi nemali yokuzivocavoca umzimba. Ungaguqula ngisho nangaphezulu.

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