Uyazi ukuthi yini ama-push-up e-diamond, ahluke kanjani kwezinye izinhlobo nokuthi angakwenza kanjani kahle? Igama lale ndlela lilinga kakhulu, akunjalo? Empeleni, lo msebenzi uthola igama lawo ngokufaka iminwe yakho phansi noma odongeni - kufanele bakhe i-crystal.
Umthwalo oyinhloko wama-diamond push-up kusuka phansi unikezwa ama-triceps, imisipha yangemuva, i-abs, i-biceps nemisipha ye-pectoral nayo iyasebenza.
Inqubo yokwenza
Ake sihlolisise inqubo yokwenza ama-push-ups edayimane, futhi isinyathelo sokuqala, njengenjwayelo, kufanele kube ukufudumala:
- Fudumeza amalunga wezandla nezingalo, yenza ukushwiba, wenze ukunyakaza okuyindilinga kwezandla, gxuma endaweni;
- Thatha indawo yokuqala: ipulangwe ezingalweni ezeluliwe, izandla zibekwe kahle ngaphansi kwe-sternum, zithintane ukuze izithupha nezipikili zenze uhlaka lwedayimane;
- Imilenze ivunyelwe ukwehlukaniswa kancane noma ukubekwa eduze;
- Ikhanda liphakanyisiwe futhi lenza umugqa nomzimba, ubheke phambili. Qinisa i-abs nezinqe;
- Ngenkathi uhogela, yehlisa kancane kuze kube yilapho emuva kwezintende zezandla zakho kuthinta umzimba wakho;
- Njengoba ukhipha umoya, vuka;
- Yenza amasethi ama-2-3 we-10 reps.
Yiziphi iziphambeko ezivame kakhulu zabaqalayo abazenzayo kubuchwepheshe be-push-up?
- Izindololwane zisatshalaliswa, ngenxa yokudlulisa umthwalo kusuka kuma-triceps kuya emisipheni yepectoral;
- Goba emgogodleni, udlulisele isisindo somzimba emhlane ongezansi;
- Baphefumula ngokungeyikho: kuyiqiniso ukwehla ngenkathi uhogela, ngenkathi ukhipha umoya ukuze uphushe umzimba phezulu;
- Abasilandeli isigqi.
Ngaphezu kokuthi ama-push-up ngokubamba idayimane enziwa phansi, angenziwa nangodonga. Lolu khetho lufanelekile kubaqalayo abanesimo somzimba esibuthakathaka namantombazane. Ngenye indlela, ungenza ukuzivocavoca idayimane kube lula ngokukwenza kusuka emadolweni akho.
- Yima ubheke indawo ebheke phezulu bese ubeka izandla zakho njenge-push-up yedayimane;
- Njengoba uhogela, sondela odongeni, lapho uphuma, phuma;
- I-torso igcinwa iqonde, kuphela ama-triceps wezingalo asebenzayo.
Abasubathi abanesipiliyoni bangenza ukuqina kwedayimane kube nzima kakhulu ngokubenza besekelwa ngomlenze owodwa kuphela noma esitendeni (izithende zingaphezulu kwekhanda).
Izinzuzo nokulinyazwa kokuvivinya idayimane
Izinzuzo zama-diamond triceps push-ups zibaluleke kakhulu. Zama ukufaka lo msebenzi ohlelweni lwakho okungenani inyanga, futhi ngokuqinisekile uzowubona umphumela:
- Izandla zizobhalwa, zihle futhi zisebenze;
- Isifunda esiswini sizoqiniswa;
- Amandla akho acindezelayo azokwanda;
- Amalunga wezandla nemisipha azoqiniswa;
- Imisipha emincane yokuzinza izoqina.
Ama-diamond push-ups awakwazi ukuletha noma yikuphi ukulimala, ngaphandle uma-ke ungeke uwenze uma kukhona ukuphikisana. Phakathi kokugcina kunanoma yiziphi izigaba ezibucayi zezifo ezingamahlalakhona, izimo ngemuva kokuhlaselwa yisifo senhliziyo noma isifo sohlangothi, noma yiziphi izinqubo zokuvuvukala, ukulimala kwamalunga ezandla.
Umehluko kwezinye izinhlobo
Ama-diamond push-ups ahluke kakhulu kwezinye izinhlobo, ngoba umthwalo omkhulu unikezwa ama-triceps.
Indlela efanayo yokubamba okuncane (izingalo zisondelene ngaphansi kwesifuba) ngokulinganayo zilayisha imisipha yamathambo kanye ne-triceps. Ukusabalala kwedayimane lamabhulashi kukuvumela ukuthi ugxile kuphela kuma-triceps.
Ubani umsebenzi wedayimane wabesilisa noma abesifazane? Vele, zombili. Ukuzivocavoca idayimane kubaluleke kakhulu kulabo bagijimi abafuna ukwandisa ivolumu yezingalo zabo futhi benze ukukhululeka okuhle kubo. Amantombazane, ngasendleleni, angaqinisa amabele abo, avame ukulahlekelwa ukubukeka kwawo kwasekuqaleni ngeminyaka noma ngemuva kokuncelisa.
Manje usuyakwazi ukwenza kahle ukusunduza kwedayimane, okusho ukuthi kungekudala uzokwazi ukumangaza abanye ngezingalo ezikhazimulayo eziqhutshwe. Ekugcineni, sincoma ukuthi singagxili ohlotsheni lokuzivocavoca lwedayimane kuphela. Ekuthuthukiseni okuhlanganisiwe kokuqina komzimba, kufanele bangezelwe ngama-classics anezilungiselelo ezibanzi nezincane, ukudonsa kanye neminye imisebenzi yebhande lehlombe eliphezulu.
