Calistack: Calisthenics Skills

I-CALISTACK — Uhlelo Lokusebenza Lwesihlahla Samakhono se-Calisthenics

Yeka ukuqagela ukujima kwakho.
Qala ukulandela uhlelo.

I-Calistack iyona kuphela uhlelo lokusebenza lwe-calisthenics olwakhelwe eduze kwesihlahla samakhono esihlelekile esikutshela ngqo ukuthi yini okufanele uyiqeqeshe—futhi sivule isinyathelo sakho esilandelayo uma usukulungele.

Akukho ukujima okungahleliwe.
Akukho sikhathi esichithwayo.
Ukuqhubeka nje kwangempela.

KUNGANI I-CALISTACK?

Izinhlelo zokusebenza eziningi zokufaneleka zikunikeza ukujima.
I-Calistack ikunikeza indlela.

Ku-calisthenics, ukuqhubekela phambili kuyikho konke. Uma weqa izinyathelo, uyama—noma okubi nakakhulu, uyalimala.

I-Calistack isusa ukuqagela futhi ikwakhele isinyathelo ngesinyathelo—kusukela ekucindezeleni kwakho kokuqala kuya kumakhono aphezulu afana nalawa:

• I-Planche
• Ukuma Ngesandla
• I-Lever Engaphambili
• Ukuphakamisa Imisipha

Uhlelo Lomuthi Wekhono

Yonke imisebenzi yokuzivocavoca iyingxenye yentuthuko ehlelekile kuzo zonke izigaba ezine eziyinhloko:

• Ukucindezela
• Ukudonsa
• Umgogodla
• Imilenze

I-node ngayinye esihlahleni inesimo:
Kukhiyiwe → Kuvuliwe → Kuyaqhubeka → Kuqediwe → Kuqediwe

Awuweqi phambili. Uyakuthola.

Yileyo ndlela amandla angempela akhiwa ngayo.

AMAKHONO OKUQALA E-CARISTHENICS

Qeqesha ukufinyelela imigomo yangempela, hhayi ukuphindaphinda okungahleliwe:

• Ukuma ngesandla – ibhalansi, ukulawula, amandla ehlombe
• I-Planche – ukucindezeleka komzimba wonke kanye namandla okusunduza aphezulu
• I-Front Lever – ukubusa emuva kanye ne-core
• Imisipha-Up – amandla okudonsa aqhumayo
• I-L-Sit kanye ne-V-Sit – ubuchule bokucindezela i-core
• I-Dragon Flag – ukulawula umzimba wonke
• I-Pistol Squat – amandla omlenze owodwa
• Ifulegi Lomuntu – amandla e-lateral core
• Ukudonsa Ngengalo Eyodwa – amandla okudonsa athuthukile

UKUZIVIVINYA OKUHLELEKILE OKUNGAMA-230
Yonke i-Workout ikhona ngesizathu.

Akukho ukugcwalisa. Akukho ukugoba.

Iseshini ngayinye yaklanywa kusetshenziswa ukulayisha ngokweqile okuqhubekayo ukuze ikuqhubekisele phambili esihlahleni samakhono.

Isakhiwo sesibonelo:
• Isethi 1: ukuphindaphinda okungu-12
• Isethi 2: ukuphindaphinda okungu-10
• Isethi 3: ukuphindaphinda okungu-8
• Isethi 4: Ukuphindaphinda okuphezulu

Uthuthukisa iseshini ngayinye—noma ukwenza kabi.

YAKHELWA UKUQEQESHWA KWANGQINISO

Ngaphambi kokuzivocavoca:
• Isiqondiso sokuzifudumeza
• Amasethi nama-reps enziwe ngokwezifiso
• Ukuhlolwa kokuphepha

Ngesikhathi sokuzivocavoca:
• Ama-demo okuzivocavoca okudlala ngokuzenzakalela
• Izinkomba zendlela yesinyathelo ngesinyathelo
• Isikhathi sokuphumula esakhelwe ngaphakathi
• Misa isikhashana bese uqala kabusha noma nini

Ngemva kokuzivocavoca:
• Isifinyezo esigcwele seseshini
• Ukuphindaphinda, amasethi, ubude besikhathi
• Ukulandelela okungcono komuntu siqu

LANDELA KONKE

• Ukuqonda kokuzibandakanya kwemisipha
• Umlando ogcwele wokuzivocavoca
• Ukulandelela ukusebenza ngokuzivocavoca ngakunye
• Ukubona inqubekela phambili

Awuqeqeshi nje kuphela—ubona ubufakazi.

ISIQALO ESIHLAKANIPHILE (AKUKHO UKUQAPHELA)

Umusha kuma-calisthenics?

Phendula imibuzo emi-2 elula:
• Mangaki ama-push-up ongawenza?
• Mangaki ama-pull-up ongawenza?

I-Calistack ikubeka ezingeni elifanele ngokushesha.

Akukho ukuphakamisa i-ego.
Akukho ukulimala.
Awekho amasonto achithekile.

YAKHELWA YONKE AMAZINGA

• Abaqalayo abaphelele
• Abasebenzisi bokuzivocavoca ekhaya
• Abasubathi bejimu abashintshela ku-calisthenics
• Abaqeqeshwayo abaphakathi nabathuthukile
• Abathandi bokuzivocavoca emgwaqweni

Uma wake wayeka ngoba awubonanga intuthuko—lokhu kulungisa lokho.

YINI EYENZA I-CALISTACK IHLUKENE

Ezinye izinhlelo zokusebenza:
• Bonisa ukujima okungahleliwe
• Kukushiya uqagela
• Ungalandeli intuthuko yangempela

I-Calistack:
• Ikunikeza indlela ecacile
• Ikutshela ngqo ukuthi yini okufanele uyiqeqeshe ngokulandelayo
• Yakha amakhono angempela isinyathelo ngesinyathelo

Umuthi wamakhono awuyona isici.
Yisistimu yonke.

QALA MANJE

Ukusunduza kwakho kokuqala kuyisinyathelo sokuqala.
I-planche yakho yokuqala umphumela.

Landa i-Calistack bese uqala ukwakha amandla angempela.