Kodi callanetics ndi chiyani ndipo ndiosiyana bwanji ndi masewera olimbitsa thupi?

Callanetics ndi masewera olimbitsa thupi otchedwa wolemba, a Callan Pinckney (gwero - Wikipedia). Msungwanayo adalota kuti achepetse thupi, adayesa kuyesa masewera olimbitsa thupi, kulimbitsa thupi ndikuthamanga ndipo adazindikira kuti ntchito zokhazokha - amapinda mkono, kupindika ma biceps, adagwira masekondi 30 mpaka 90. Zochita za Isometric zakhala zikudziwika kwa zaka zingapo, koma ndi Callan yekha amene anatha kuzigwiritsa ntchito pochepetsa thupi, ndichifukwa chake adakhala wotchuka.

Makhalidwe azida za callanetics

Kuchita masewera olimbitsa thupi kumapangitsa kuti minofu yathu ikhale yolimba. Amatha kupangitsa munthu kulimba pang'ono, kutulutsa minofu, koma kumapereka magawo osangalatsa - ayi... Ndi chiyani ndiye - callanetics, yomwe ikuyenera?

Pakatikati pake, callanetics ndimapangidwe opanga masewera olimbitsa thupi. Malo amodzi ndi otchuka makamaka ndi omenyera omwe safuna misa ndi amayi omwe amawopa. Apa zovuta zimapangidwa kuti musakhale owonjezera:

1. Poyamba, muyenera kubwereza mayendedwe omwewo tsiku lililonse.
2. Kuphatikiza pa kusakhazikika kwa static, kutambasula kumachitika, komwe kumawonjezera kuyenda.
3. Mu ntchito ya Pinckney palinso malingaliro "azamatsenga" pazakudya - masamba ambiri, mafuta ochepa osadya pambuyo pa sikisi. Mafani aku Soviet a callanetics amadya saladi ndi nyama yoyera ya nkhuku, amakana chakudya ndi mafuta. Koma ndibwino kuti musachite izi.

Choyambirira cha oyamba kumene chimachita masewera olimbitsa thupi 29, koma mutha kuchita chilichonse mwanjira imeneyi - kuchokera pamakina osindikizira ndi mizere yokhala ndi zida zazing'ono pamalo ochitira masewera olimbitsa thupi mpaka kukweza zala zazing'ono, chinthu chachikulu ndikulimba kapena kutambasula minofu.

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Ubwino ndi zovuta za callanetics

Izi ndizovuta zomwe munthu angathe kuchita msinkhu uliwonse.

Pindulani

Olimbitsa thupi ndi abwino kwa mayi wazaka zapakati wokhala ndi makilogalamu 20-30:

• sichimatsitsa dongosolo lamtima, sichimayambitsa kuchuluka kwa kugunda kwa mtima;
• sikumangotikhudza kupuma, sayambitsa hypoxia ndi kuthamanga madontho;
• sapatsa malo ndi msana ntchito zowonjezera;
• limakupatsani kuchita popanda kudumpha;
• kupezeka kwakuthupi, sikutanthauza kusinthasintha kwakukulu ndi mphamvu;
• sikuthyola chotchinga cha m'maganizo, sichikukakamiza kuti ukwere pansi pa barbell, kuthamanga mwachangu kwambiri kapena kupindika mpaka kutopa.

Ubwino wa zovuta ndizosinthasintha. Paulendo, wopanda zida, m'chipinda chogona - mutha kugwirako ntchito kulikonse.

Koma kodi zingakhale zomveka? Callanetics imasinthasintha minofu ngati munthu sanachitepo kalikonse kale kapena ali ndi masewera apambuyo, koma penapake pokumbukira.

Zovulaza

Ndipo ndi vuto liti lomwe ma callanetics angachite m'thupi? Omwe amakonda kuyambitsa mavuto amalankhula za kupindika kwa diso ndi zovuta zake ngati kupindula kwamphamvu kwa minofu. Koma minofu yochokera ku static sichidzakula. Ndipo gulu la retina liyenera kuyembekezeredwa kuchokera pachinthu chonga benchi chosindikizira makilogalamu 250 mu zida, osati kubisalira ndi "mpando" kukhoma popanda kulemera. Izi zimagwira ntchito kwa munthu wathanzi. Ndibwino kuti anthu omwe amayang'ana patali azipita kukaonana ndi dokotala kuti akaone zomwe angachite. Ndizolakwika kwambiri kupereka malingaliro apadziko lonse pano.

Nthawi zambiri, kuwonongeka kwa masewera olimbitsa thupi koteroko kumakhala m'maloto osayembekezereka. Msungwanayo ndi wonenepa kwambiri, palibe ndalama zamphunzitsi, mu marathons paintaneti amakakamizidwa kuthamanga kwambiri, zakudyazo ndizovuta kutsatira. Ndipo kotero amapeza masewera olimbitsa thupi ndikuwonetsa ballerina wochepa. Koma ngati kulemera kopitilira muyeso kuli pafupifupi makilogalamu 10, mawonekedwewo ndi osokonekera, minofu siyimvekanso, palibe njira, chakudyacho chimangolingalira chabe, simuyenera kudikirira kwambiri. Kuchita masewera olimbitsa thupi sikungachite nokha.

Ngati kuchepa kwa kalori sikunapangidwe, callanetics ikhoza:

• chotsani masentimita angapo m'chiuno polumikizira minofu yam'mimba yopanda (popanda kuwotcha mafuta);
• kusintha kaimidwe;
• kumitsani pang'ono matako ndi chiuno.

Ndikusowa, mafuta adzawotchedwa (komabe, moperewera, adzawotchedwa osachita zolimbitsa thupi). Tsoka ilo, mphamvu yaku callanetics yodziwika bwino siyabwino kwambiri. Kugwiritsa ntchito ma calorie ochulukirapo kudzawonjezeka ndi 40-50 kcal patsiku. Ndipo izi ndizochepa. Chifukwa chake, mukuyenerabe kuphatikiza zakudya.

Callanetics sichimalimbikitsa mtima wamitsempha. Iyenera kuphatikizidwa ndi WHO yomwe idalimbikitsa kuyenda kwa mphindi makumi atatu patsiku ngati simukufuna kuchepa kokha, komanso thanzi.

Ubwino wovuta

Callanetics siyongokhala zolimbitsa thupi, koma njira yokhayokha. Muyenera kuthera masekondi 90-120 mukugwira kapena kutambasula gulu linalake laminyewa.

Chophatikiza chachikulu ndikuthekera kosinthira masewera olimbitsa thupi kukhala callanetics: kuyambira squats motsutsana ndi khoma kupita kumalo ophedwa ndi theka la kulemera kwake. Aliyense amasankha yekha zomwe zili pafupi naye.

Zoyambirira zinali zabwino chifukwa:

1. Palibe chifukwa chogula zopondera, ma leggings, zotanuka, ziwonetsero zamasewera ndi nsapato. Mathalauza akale, bulasi yabwino, ndi T-sheti angachite. Ndi ndalama zomwe mwasunga, mutha kugula masamba ndi mawere a nkhuku.
2. Mutha kudzipangira nokha zomwe mumakonda, ndikuzisintha kukhala zosasintha. Kapena mutha kupita ku YouTube ndikupeza makanema ambiri amakalasi.
3. Maphunzirowa atha kuchitidwa mulimonse momwe zingakhalire. Kodi mwanayo akugona? Palibe vuto, kulumpha, kusapumira komanso nyimbo. M'mawa kwambiri komanso madzulo, panjira komanso kunyumba, uku ndikulimbitsa thupi mosiyanasiyana, ngati simukuyang'ana zifukwa.
4. Mwayi wovulala ndi wocheperako. Ngakhale kasitomala sagwirizana bwino, amatha kukhala pampando, kugwadira chinthu chomwe chagwa ndikukweza dzanja. Makhalidwe abwino kwambiri safunika pa callanetics.

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Zovuta

Chosavuta chachikulu cha callanetics ndi nthawi yochepa yopitilira nazo. Inde, kwa masiku 10 muyenera kuchita masewera olimbitsa thupi tsiku lililonse, kuyika chithunzi chilichonse kwa masekondi 90-120 ndikuchita masewera olimbitsa thupi 2-3. Kenako mutha kusinthana ndi "tsiku lililonse" modelo, kenako - kangapo pamlungu. Koma mawonekedwe sangasinthe kwambiri.

Mutha kuchepa ndi kuchepa kwa kalori ngati mungakonze. Koma kuti mukulitse matako, pangitsani kuti m'chiuno muchepetse komanso kuti mukhale ndi chiuno chamasewera sichingagwire ntchito.

Thupi lathu limazolowera msanga. M'masewera, mitundu iyi yamagwiritsidwe ntchito masabata osaposa 5-6. Wogula ntchitoyo kenako amabwerera kukaphunzitsidwa kokana kukana. Ndipo wolemba masewera olimbitsa thupi akuwonetsa maphunziro ngati awa moyo wanga wonse. Kupita patsogolo kumachepa. Mutha kuwonjezera zolemera, koma kwanthawi yayitali kuchita izi ndikotopetsa kuposa "kungoyenda" m'malo ochitira masewera olimbitsa thupi. Chifukwa chake, njira ya wokonda callanetics ili pamalo ochitira masewera olimbitsa thupi. Ndi ma aerobics, ngati angafunike kulimbana ndi kusakhazikika ndikulimbitsa mtima. Ndipo izi ndizofunikira kwa aliyense amene samapita masitepe 10,000 patsiku.

Zitsanzo zolimbitsa thupi

Mini-complex iyi yapangidwa kuti igwiritse ntchito minofu yam'mimba ndi ntchafu. Zochita zilizonse zimachitika kwa masekondi 90-120 ndikubwereza katatu:

1. N'zosiyana kupindika. Kuchokera pamalo apamwamba, pindani mawilo anu pafupifupi madigiri 90, bweretsani m'chiuno mwanu, limbikitsani mimba yanu, ikokereni mkati ndikukoka matako anu pansi ndi gulu la atolankhani. Kwa oyamba kumene, kusunthaku kumatha kuchitidwa pang'ono pang'ono.

   

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2. Gwadani modekha ndi zidendene zanu limodzi. Wongolani, "tsinani" matako ndikukankhira m'chiuno patsogolo pang'ono kotero kuti kumbuyo kwa ntchafu kulinso kofewa.
   
3. Kutambasula m'chiuno. Chowongolera kutsogolo chakutsogolo ndikubwerera molunjika bwino. Sikoyenera kuyika manja anu pansi, ndi nkhani yosinthasintha payokha.

   

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4. Kutambasula m'chiuno ndikupopa mikono. Pindani manja anu patsogolo panu, khalani chidendene chidendene ndikugwada patsogolo. Onetsetsani dzanja limodzi motsutsana ndi linzake.
   
5. Kutambasula mbali. Khalani pa matako anu, mutambasule miyendo yanu m'lifupi, ikani chidendene chimodzi muboola kwanu ndikugona ntchafu yanu pansi. Fikirani mwendo wowongoka ndikusintha mbali.

   

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Malangizo kwa Oyamba

Ngati ndizovuta kuchita wekha, pezani gulu kapena marathon pamalo ochezera a pa Intaneti, lero ambiri amagwirizana ndipo ali okonzeka kuitanira anzawo kwaulere. Maguluwa amalimbikitsidwa kuchita kena kake tsiku lililonse.

Onetsetsani kuti muyambe kuwerengera zopatsa mphamvu, zomanga thupi, mafuta, ndi carbs. Muyenera kuperewera kwa kalori, popanda kuchepa kumeneku sikugwira ntchito. Simusowa kufa ndi njala, koma simuyenera kudya kwambiri.

Chitani masewera olimbitsa thupi pafupipafupi, mutha kusinthana ndi ma callanetics mutayenda masitepe kapena paki tsiku lililonse. Izi zidzakuthandizani kuthetsa kupweteka kwa minofu ndikuwonjezera kutentha kwa kalori.

Zotsutsana

Gymnastics iyi imakhalanso ndi zotsutsana:

1. Diastasis ya rectus abdominis minofu sikungakuthandizeni kuchita masewera olimbitsa thupi. Mutha kugwira mchiuno mwanu mopanikizika pang'ono mukayimirira, komanso kuphunzitsa msana ndi mikono yanu.
2. Osavomerezeka chifukwa cha matenda omwe amachititsa kuti madzi asungidwe m'mimba.
3. Kuchuluka kwa matenda a impso, chiwindi, mtima.
4. Kutupa kwa mitsempha, bursae ndi minofu.
5. Nthawi ya kuthamanga kwa magazi.
6. Tsiku loyamba la kusamba ndi chifukwa chosiya kuchita masewera olimbitsa thupi m'mimba.

Callanetics ndi njira yabwino yochitira masewera olimbitsa thupi kwa munthu yemwe samayesetsa kuti akhale ndi thanzi labwino, koma amangofuna kuti achepetseko pang'ono ndikukhalitsa wathanzi. Mutha kuyeserera kunyumba nthawi iliyonse yabwino. Koma pakatha miyezi itatu yesetsani kupeza nthawi ndi ndalama zochitira masewera olimbitsa thupi. Mutha kusintha zambiri.

Onerani kanemayo: At-Home Workout Callanetics Killer Tummy Toning. Exercise. Trinny (November 2024).