Kulesi sihloko, sizobheka ukuzivocavoca okunjenge-push-ups kumigoqo engalingani - imiphi imisipha esebenzayo, indlela yokwandisa ukusebenza kahle, indlela yokukhetha inqubo efanelekile, ukuthi ungagwema kanjani amaphutha. Ekuphetheni, nazi ezinye izinhlelo ezilula kepha ezisezingeni eliphakeme zabaqalayo nabasubathi abanolwazi.
Izindlela zakudala
Ukuze uqonde ukuthi imiphi imisipha eshintshashintshayo ngesikhathi sokunyuswa kwemigoqo engalingani, ake sihlaziye kafushane inqubo yokwenza lokhu:
- Ukufudumala, ukunaka ngokukhethekile imisipha ekhonjiwe;
- Iya kumigoqo engalingani, gxuma, bamba i-projectile ngezintende zezandla zakho emzimbeni;
- Isikhundla sokuqala: umgijimi ulenga ngokuma emabhaleni angalingani, ephethe umzimba ezingalweni eziqondile, izindololwane zibheke emuva;
- Njengoba uhogela, yehlisa kancane, ugoba izindololwane zakho endibeni yendololwane zize zenze i-engeli efanele;
- Ngokwenza lokhu, izindololwane azisabalalisiwe - zibuyela emuva, zicindezelwe emzimbeni;
- Njengoba ukhipha, qondisa indololwane, ubuyele endaweni yayo yokuqala;
- Yenza inombolo edingekayo yokuphindaphinda.
Ukuzivocavoca kubhekwa njengesisekelo sokusebenza kwemisipha yomzimba ophezulu. Ikuvumela ukuthi uqinise imisipha, wandise ukukhululeka, futhi wandise ukukhuthazela. Kungokwesigaba sokuhlukumezeka ngenxa yomthwalo omkhulu emajoyini emahlombe, izindololwane kanye nezihlakala. Uma unezinye izifo noma ukulimala endaweni yalezi zindawo, sincoma ukuthi ukuhlehlise okwesikhashana ukuqeqeshwa kuze kube sekuvuseleleni okuphelele.
Imiphi imisipha esebenzayo
Ngaphambi kokufaka kuhlu imisipha ebandakanyeka kuma-push-up kumigoqo engalingani, siphawula i-nuance ebalulekile. Ukuba yingqayizivele nokusebenza kwalokhu kuvivinya umzimba kuxhomeke ekutheni umgijimi angashintsha iqembu elihlosiwe lemisipha, alungise kancane inqubo yokubulawa.
Ngokuya ngenqubo, umgijimi uphoqa ama-triceps noma imisipha ye-pectoral ukuthi isebenze. Ngaphezu kwalokho, emuva kusebenza, kanye neqembu lemisipha yokusebenzisana (umthwalo wesibili).
Ngendlela, noma ngabe wenza kanjani ama-push-up kumigoqo engalingani, ama-triceps asebenza noma kunjalo, kepha ngezinga elikhulu noma elincane. Imisipha ye-pectoral izohlala ilwela "ukususa" umthwalo. Ngakho-ke, ukuze aphoqe iqembu elithile lemisipha ukuthi lisebenze, umgijimi kufanele aqonde ngokucacile amasu ahlukene okwenza ukuzivocavoca umzimba.
Ngakho-ke, yimiphi imisipha ethuthukisa ama-push-up kumigoqo engalingani, ake siyibhale:
- I-Triceps (emuva kwezingalo)
- Isifuba esikhulu;
- Ama-deltas angaphambili;
- Imigqa yehlombe, indololwane namajoyinti esihlakaleni;
- Cindezela;
- Imisipha yangemuva nayo iyasebenza;
- Uma ugoba imilenze yakho emuva bese ulungisa isikhundla esimile, yenza izintambo zakho nezinqe zakho zisebenze kancane.
Indlela inqubo ethinta ngayo ukukhula kwemisipha
Manje ake sithole ukuthi ungakuthinta kanjani ukukhula kwemisipha ethile ngosizo lokuhlukahluka kwendlela.
Lapho ama-triceps esebenza, okungukuthi, imisipha yangemuva kwehlombe, qiniseka ukuthi ngesikhathi senqubo yokuphusha amahlombe awahlangani. Kungenxa yokwehliswa kwabo kusuka ebanzi kuya endaweni emincane lapho imisipha ye-pectoral ibophezelekile. Ngakho-ke, ukuze ungazisebenzisi, kubalulekile ukuqapha ukuma okungaguquki kwamahlombe.
Ngaphezulu, sinikeze inqubo yakudala yokwenza ukuzivocavoca umzimba, lapho kusebenza khona ama-triceps asebenzayo. Uma, kunalokho, ufuna ukusebenzisa imisipha ye-pectoral, sebenza kanjena:
- Ukuze amahlombe aguquke futhi anwebe ngesikhathi senqubo yokuphusha, udinga ukushintsha kancane indawo yokuqala. Okokuqala, izindololwane ezikulenga zisakazeka kancane, bese okwesibili, umzimba kufanele uthambekele phambili kancane.
- Ngakho-ke, gxumela kwimigoqo engalingani, qondanisa umzimba wakho, uwutshekise phambili ngama-degree angama-30, usakaze izindolwana zakho kancane;
- Njengoba uhogela, zehlisa, kuyilapho izindololwane zingabuyeli emuva, kepha ziye ezinhlangothini. Ezingeni eliphansi kakhulu, baphinde bakhe i-engeli yama-degree angama-90;
- Njengoba ukhipha umoya, vuka;
- Yenza inombolo edingekayo yokuphindaphinda.
Ungawukhulisa kanjani umphumela wokulayisha?
Ngakho-ke, sihlaziye amaqembu emisipha abandakanyeka kuma-push-up kumigoqo engalingani, bese-ke ake sithole ukuthi singakwenza kanjani kube nzima ukwenza lo msebenzi:
- Phezulu, zama ukungaluli izindololwane zakho ekugcineni, ugcine i-engeli encane. Kulokhu, imisipha ngeke ithole ukuphumula, izosebenza ngokugcizelela okukhulu;
- Ngezansi, phumula - ngale ndlela unikeza imisipha umthwalo we-isometric (static);
- Lapho nje lezi zindlela zokuxakeka seziyeka ukuba nzima kuwe, qala ukusebenzisa izinsimbi: ibhande elikhethekile elinesisindo, i-kettlebell noma ipanekuku elengiswe emilenzeni yakho.
Amaphutha avamile
Umsubathi kufanele angazi nje kuphela ukuthi yimiphi imisipha eqeqeshwayo ngesikhathi sokunyuswa emabhaweni angalingani, kodwa nokuthi imaphi amaphutha abaqalayo abenza kakhulu
- Ungalokothi uzungeze umhlane wakho - umzimba njalo, ngisho nasekwenzeni okutshekile, uhlala ume mpo;
- Akunakwenzeka ukugoba amalunga - indololwane nesihlakala. Qiniseka ukuthi ukubambelela kuqinile;
- Ububanzi obulungile bemishayo bukhulu kancane kunamahlombe. Uma uzivivinya ku-simulator enezingodo eziningi ezibekiwe, uzibeka engozini yokulimala;
- Ungalokothi ushiye ukuzivocavoca;
- Hambisa kancane ngaphandle kokudlikiza. Kufanele wehle ngokushelela, ukhuphuke ngokushesha okukhulu, kodwa hhayi ngokungazelelwe;
- Lawula zonke izigaba zama-push-ups, ungagudli phezulu noma ezansi.
Izinhlelo zokuqeqesha
Ukuze uhlanganyele kahle imisipha esebenza ngesikhathi sokuphusha kuma-bar angalingani, lolu hlelo kufanele lubandakanye ezinye izivivinyo ze-triceps nesifuba.
Inxanxathela yabasubathi abasafufusa
Uma ngenxa yokulungiswa kabi kwemisipha kunzima kuwe ukwenza lo msebenzi, ungadikibali.
- Ungenza ama-push-ups ku-gravitron - i-simulator esekela amadolo, ukunciphisa umthwalo ezingalweni;
- Phusha ngaphandle kokulahlela phansi. Lapho nje uzizwa umkhawulo wakho - sukuma;
- Funda ukwehlisa kuqala, kancane kancane ulungiselela imisipha isigaba esihle sokuphokophelwa kumigoqo engalingani (yokwanda).
- Ngemuva kokuzifudumeza, yenza amasethi ama-2 ama-push-up ayi-7-10 kumigoqo engalingani ngekhefu lokuphumula lemizuzu engu-1.5-2;
- Yenza ama-push-up angama-25 ngezingalo ezincane;
- Ingabe umshini wokucindezela ibhentshi wokuzivocavoca ikhanda lakho ligobeke phansi - amahlandla ayi-7-10;
- Phinda wenze amasethi ama-2 wediphu ayi-10.
Kuyinkimbinkimbi kubadlali abanesipiliyoni
- Kulungele;
- Ama-push-up angama-20-25 kumigoqo engalingani kumasethi ama-2 ngekhefu lokuphumula lemizuzwana engama-30-60;
- Ukucindezela kwebhentshi - izikhathi ezingama-20;
- Push-up phansi ngokubeka izandla okuncane noma idayimane izikhathi ezingama-35-50;
- Ama-push-up angama-30 kumigoqo engalingani: 1 isethi yokugcizelela ama-triceps, isethi engu-2 - umthwalo esifubeni.
Uma ufunda ukwenza ama-push-ups kulo mshini, yenza imisipha yakho isebenze ngamandla aphelele. Lokhu kungukuzivocavoca okuhle kakhulu kokuvuselela ukukhula kwabo, ukuqinisa, ukuqeqesha imigqa. Ngeke nje uthuthukise ukubukeka kwakho, kodwa futhi uzokhuphula izinga lokuqina komzimba, ukukhuthazela, uqinise uhlelo lokuphefumula nenhliziyo nemithambo yegazi. Isakhiwo sinconywa ukuthi senziwe izikhathi ezingu-1-2 ngesonto.
