Calisthenics Resistance Training

Kuwedzera calisthenics kuramba kudzidziswa kusimba rekusimba kunopa hutano mabhenefiti senge kushanduka, kuenzanisa, uye kubatana?

Calisthenics Resistance Training

• Calisthenics kuramba kudzidziswa hakudi midziyo, inogona kuitwa nenzvimbo shoma, uye inzira yakanaka yekuwana nekukurumidza kupisa.
• Ivo chimiro che kupikisa kudzidziswa uchishandisa uremu hwemuviri wako izvo zvakaderera-zvinokanganisa, izvo zvinoita kuti zviwanike kune vanhu veese mazera uye mazinga ekusimba.
• Ivo zvinobudirira vanobatsira kuvaka agility, uye hutano hwemoyo, uye kugadzirisa chiyero, kurongeka, uye kuchinjika.

Benefits

Muscle Strength

Nekuti calisthenics inochinjika zviri nyore kune chero nhanho yekusimba, inoda kushoma kana isina michina, uye yakanakira vanotanga uye vane ruzivo vanofarira maekisesaizi inonakidza yakazara-muviri kurovedza muviri uye yakanakisa nzira yekuvaka simba nemhasuru. Tsvagiridzo inotsigira kuti calisthenics kuramba kudzidziswa kunogona kuvandudza simba remhasuru munzira dzakasiyana siyana.

• Imwe ongororo yakawana kuti mavhiki masere e-calisthenics haana kungovandudza chimiro uye body mass index/BMI asi anogona kukanganisa simba, kunyangwe nemaekisesaizi asingawanzo kuitwa. (Thomas E, et al., 2017)
• Mukati mefundo, rimwe boka rakaita calisthenics uye rimwe rakachengeta miitiro yenguva dzose yokurovedza.
• Vatsvakurudzi vakaona kuti boka rakaita calisthenics rakawedzera kudzokorora kwezviitwa zvisina kubatanidzwa.
• Boka rakapfuurira nemiitiro yaro yenguva dzose yerovedzo harina kuvandudza pane zvaraigona kuita pamberi pefundo yamavhiki masere. (Thomas E, et al., 2017)

Cardiovascular Fitness

• Kugara uchitora chikamu mune calisthenic kuramba kudzidziswa kunogona kutungamira kune yakavandudzwa hutano hwemoyo, kusanganisira kuwedzera kutsungirira uye hutano moyo.
• Mamwe macalisthenic exercises, senge burpees uye vanokwira makomo, ndiwo mafambiro akasimba anogona kuwedzera kurova kwemoyo uye kutenderera kweropa kubva pakufamba.
• Zvishoma nezvishoma uchiita maekisesaizi aya nekukurumidza, tsvakiridzo inoratidza kuti inogona kuwana mabhenefiti emoyo mutsinga kubva panguva kana treadmill ichimhanya. (Bellissimo GF, et al., 2022- - (Lavie CJ, et al., 2015)

Kuenzana, Kurongeka, uye Kuchinja-chinja

• Mafambiro acho anoda huwandu hwakazara hwekufamba hunotambanudza nekusimbisa tsandanyama, tendon, uye ligaments.
• Aya maekisesaizi anogona kubatsira kuderedza njodzi yekukuvara uye kuita kuti zviitwa zvemazuva ese zvive nyore kuita pasina kunyanyisa-kusimba.
• Kubatanidza calisthenics kuramba kudzidziswa nguva nenguva kunogona kubatsira kuvandudza chimiro, kuenzanisa, uye kuchinjika, zvichienderana nekuti ndeapi maekisesaizi anokurudzirwa.
• Maekisesaizi akaita sekutamba, mapapu, uye squats zvinobatsira kuvandudza kushanduka uye kufamba.
• Maekisesaizi akaita senge-gumbo squats uye ruoko-rumwe push-ups anogona kushanda chiyero, kurongeka, uye kugona kwemuviri.

Hutano hwepfungwa

• Kuita maekisesaizi, kazhinji, kunozivikanwa kuvandudza manzwiro, kuderedza kushushikana, uye kunatsiridza kugara zvakanaka.
• Calisthenic kuramba kudzidziswa kunogona kuve nekuwedzera mhedzisiro pahutano hwepfungwa.
• Semuenzaniso, chirango uye kutarisa kunodiwa pakuita mafambiro kunogona kubatsira kuisa pfungwa uye kujeka mupfungwa.
• Imwe ongororo yakawana kuti calisthenics inogona kuderedza kuderera kwekuziva uye inogona kubatsira mukudzivirira dementia. (Osuka Y, et al., 2020)
• Imwe ongororo yakawana kuti calisthenics yakabatsira kugara kwepfungwa muvanhu vane zvirwere zvakaita seankylosing spondylitis uye multiple sclerosis. (Taspinar O, et al., 2015)

Types

Maekisesaizi ehuremu hwemuviri anoshandisa huremu hwemuviri wemunhu sekudzivirira ndiwo hwaro. Mienzaniso yakajairika inosanganisira push-ups, squats, uye mapapu. Mhedziso yemamwe marudzi ezviitwa.

Kudhiraivha

• Aya maekisesaizi anotarisa pakudzidzisa tsandanyama dzekudhonza mafambiro, ayo anosanganisira musana, mapendekete, uye maoko.
• Mienzaniso inosanganisira kudhonzwa, zvirebvu, uye mitsetse.

Kusundidzira

• Aya maekisesaizi anotarisa pakudzidzisa mamhasuru ekusundidzira mafambiro, sechipfuva, mapfudzi, uye triceps.
• Mienzaniso inosanganisira dips, push-ups, uye handstand push-ups.

moyo

• Core maekisesaizi anotarisa pakudzidzisa iyo tsandanyama dzedumbu nedzezasi, izvo zvine basa rekuchengetedza kugadzikana uye kuenzanisa.
• Mienzaniso yezvidzidzo zvepakati zvinosanganisira mapuranga, sit-ups, uye gumbo rinosimudza.

Gumbo Rimwechete

• Kudzidzira kwegumbo rimwe chete kunonangana nekudzidzisa gumbo rimwe panguva.
• Izvi zvinonangana nemhasuru dzemakumbo, mahudyu, nepakati.
• Mienzaniso yemitambo yegumbo rimwe chete inosanganisira squats yegumbo rimwe chete, mapapu, uye nhanho-ups.

Plyometric

• Calisthenics kuramba kudzidziswa inotarisa pane ane simba anoputika mafambiro.
• Plyometric exercises inonetsa mamhasuru kushanda nekukurumidza uye nesimba.
• Mienzaniso inosanganisira jump squats, clap push-ups, uye kusvetuka kwebhokisi.

kutanga

• Tanga nekuita chokwadi chekuti calisthenics isarudzo yakakodzera yekurovedza muviri, kunyanya kana iwe uri wekutanga kana uine mamiriro ezvehutano agara aripo.
• Kana wacheneswa kuita maekisesaizi tanga nemafambiro akajairwa anogona kuitwa nefomu chairo.
• Mapushups, bodyweight squats, mapuranga, mapapu, uye mamwe mafambisirwo ekutanga inzvimbo yakanaka yekutanga.
• Ita shuwa yekudziya nekureruka uye nyore mafambiro anotevedzera mafambisirwo ekurovedza muviri.
• Vavarira kushanda nhengo yega yega yemuviri panguva yekurovedza muviri.
• Edza kanenge kaviri pasvondo.
• Inokurudzirwa kuparadzanisa maitiro ekufambisa.
• Reps inogona kuverengerwa kana kuseta timer yekuchinja maekisesaizi miniti yega yega. Izvi zvinonzi EMOM-maitiro kana miniti yega yega paminiti.
• Sarudza maekisesaizi mana kusvika mashanu anonangana nenzvimbo dzakasiyana siyana.
• Semuyenzaniso, sit-ups inogona kuitirwa musimboti, mapapu e glutes uye zvidya, mapuranga anogona kuitirwa mapendekete nepakati, uye kusvetuka jacks kana kusvetuka tambo yemoyo..
• Calisthenic kuramba kudzidziswa iri nyore kuchinjika uye inogona kugadziridzwa kune yemunhu zvinodiwa.

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Core Strength

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References

Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). Mhedzisiro yecalisthenics kudzidzisa kupindira pane kumira, simba, uye kuumbwa kwemuviri. Isokinetics uye kurovedza sainzi, 25(3), 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). Iyo Acute Physiological uye Perceptual Responses Pakati peBodyweight uye Treadmill Inomhanya Yakakwira-Intensity Interval Exercises. Frontiers mu physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154

Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Mhando dzeMaekisesaizi uye Njodzi yeKukudziridza Kudzikira Kwekuziva muVakadzi Vakura: Chidzidzo Chinotarisirwa. Chinyorwa chechirwere cheAlzheimer: 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). Psychological mhedzisiro ye calisthenic maekisesaizi pane neuroinflammatory uye rheumatic zvirwere. 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, Chechi, TS, Milani, RV, & Blair, SN (2015). Mhedzisiro Yekumhanya paChirwere Chisingaperi uye Mwoyo uye Yese-Chikonzero Kufa. Mayo Clinic Proceedings, 90 (11), 1541-1552. doi.org/10.1016/j.mayocp.2015.08.001