Ama-push-up abheke phansi phansi: ama-push-up amile

Akuwona wonke umuntu ozokwenza ama-hand-push-up, ngoba ukuvivinya umzimba akudingi nje kuphela amandla emisipheni, kepha futhi nokukwazi ukugcina ibhalansi. Lolu hlobo lubizwa nangokuthi ama-push-up amile, ayenziwa odongeni, futhi abadlali abanesipiliyoni benza ama-push-up nhlobo, ngaphandle kokuxhaswa.

Ngaphambi kokuqhubekela phambili kunqubo yokwenza ukuvivinya umzimba, ake sibheke ukwakheka kwaso, izinzuzo, ububi kanye nezindlela zokuphepha.

Ukusunduza okuqondile kusuka phansi kungaholela ekulimaleni nasekulimaleni, ikakhulukazi uma abasubathi abangaqeqeshiwe bezilolonga ngaphandle kosizo lomqeqeshi noma osebenza naye.

Yimuphi umsipha obandakanyekile kule nqubo?

Asenzi ihaba nhlobo uma sithi ukuphusha kuma-handstand kuthinta cishe yonke imisipha yomzimba (ngaphandle kwemilenze):

1. I-Target musculature - triceps, imisipha yangaphakathi nangaphakathi ye-deltoid, ingxenye ye-clavicular yesicubu esikhulu se-pectoralis, i-trapezius;
2. Imisipha yengqikithi inesibopho sokugcina ibhalansi kanye nokuma okuzinzile komzimba esikhaleni - umshini wokunyathelisa, imisipha ekhazimulayo, kanye ne-extensors yomgogodla. Iqembu elifanayo lemisipha lizobandakanyeka uma uhla udonga.
3. Amahlombe, indololwane kanye nesihlanganisi sesihlakala, kanye nemisipha nemisipha kuyasebenza.

Ngakho-ke manje uyazi ukuthi yini ama-push-up ajika abheke phansi nokuthi imiphi imisipha ethola ukucindezeleka okukhulu. Masiqhubekele ebuhleni nobubi besabelo.

Inzuzo nokulimala

Ukuma okuzimele odongeni kudinga ukuhlangana kwemisipha okuhle kakhulu, umuzwa othuthukisiwe wokulinganisela, imisipha yokuqina eqeqeshiwe, futhi-ke, namandla aphawulekayo ezandleni. Cabanga nje, umuntu kuzodingeka ukuthi aqonde nje kuphela, kepha futhi enze ama-push-up, okungukuthi, acindezele sonke isisindo sakhe sibheke phansi, nangaphezulu kwesisodwa.

Inzuzo yalokhu kuvivinya umzimba ilele ekuqeqesheni okuseqophelweni eliphezulu kwawo wonke amaqembu emisipha angenhla, futhi, umgijimi ukhuphula izinga lokukhuthazela kwakhe, amandla, afunde ukuzwa ukulinganisela okungcono. Ngandlela thile, lokhu kuyinselelo eyamukelwe futhi enqotshwe ngempumelelo kuwe, ngoba akuwona wonke umuntu ozokwazi ukuqonda lo msebenzi. Ngakho-ke, umuntu uqeqesha amandla nokuziphatha, akhuphule ukuzethemba, futhi athole ukwaneliseka ngokomzwelo.

Uma umgijimi engazilungiselele kahle noma enezinkinga zempilo, ukuzivocavoca kungamlimaza. Ake sithole ukuphikisana:

1. Ukukhulelwa;
2. Ukwanda kwezifo ezingamahlalakhona;
3. Izinqubo ezinzima zokuvuvukala;
4. Ukuphakama kwengcindezi yegazi;
5. Ukulimala kwemigudu, amalunga, imisipha yebhande elingaphezulu lehlombe;
6. Ukukhubazeka okubonakalayo, izifo zamehlo;
7. Izimo nezifo ezingenampilo engqondweni;

Uyacelwa ukuthi uqaphele ukuthi ngaphezu kwengozi yokungabanjwa ku-handstand nokuwa, ngaleyo ndlela uthole ukulimala noma ukulimala okungathi sína, ungalimaza umgogodla wakho uma ubeka ikhanda lakho phansi. Akunakusetshenziswa lokhu. Okokuqala, umgogodla kulesi sikhundla awuzinzile ngokweqile. Okwesibili, umgogodla wesibeletho uba sengozini. Okwesithathu, ungalimaza ikhanda lakho ngaphandle kokuqonda ukuthi kwenzeke kanjani.

Isigaba sokulungiselela

Izandla zokusunduza zibhekiswe phansi zibhekiswe phansi odongeni kulula ukuzenza ngaphandle kokuxhaswa okuqondile. Kodwa-ke, yize kwenziwa lula, ukuzivocavoca kusenzima ukuhlanganisa futhi kudinga ukuzilungiselela okuqinile kumdlali. Zama i-handstand ejwayelekile (njengokungathi uzohamba ngezandla zakho). Kwenzekeni?

Ngezansi kukhona izivivinyo ezinhle zokukusiza ulungiselele umzimba wakho ngale nqubo entsha.

1. Ama-push-up bendabuko avela phansi ngokulibaziseka ezansi. Kubalulekile ukuhlala amasekhondi ayi-3-5, usebenzisa imisipha ye-triceps ngangokunokwenzeka (ungazisabalalisi izindololwane zakho kakhulu);
2. Ama-push-up emkhathizwe ovaliwe. Gobisa amadolo akho nezinqulu, uthinte isifuba sakho ngamadolo akho. Beka izintende zezandla zakho phansi bese udlulisela isisindo somzimba wakho ezandleni zakho. Gobisa izindololwane zakho ukuze umzimba ogoqiwe ume ngokuvundlile, izandla zakho kufanele zithinte okhalweni lwakho ngokuqinile. Qala ama-push-ups;
3. Ngokushesha nje lapho ukuzivocavoca kwangaphambilini sekuba lula kuwe, zama ukubuyisa imilenze yakho futhi ikhuphuke kusuka endaweni yayo yokuqala iye kwi-handstand. Qala kancane, bese uphakamisela imilenze yakho phezulu njengokuvumela kwemisipha yakho. Kancane kancane ulethe umzimba ume mpo.
4. Ukududula okuqondile kubonda kuqala ukwenziwa ngemuva kokufunda ukwenza i-handstand. Okufanayo kuya kuma-push-ups ngaphandle kokuxhaswa.

Ngokushesha nje lapho wazi kahle ukuzivocavoca okubalwe ngenhla, bese uqala ukukwenza ngokuzethemba nangesibindi, ungaqhubeka nokuqhubekisela phambili i-handstand, izinzuzo nokulimala okuchazwe ngenhla.

Inqubo yokwenza

1. Kulungele;
2. Yenza i-handstand (ebhekene nodonga noma ukusuka emkhathizwe), beka izintende zakho phansi ububanzi behlombe, umzimba weluliwe, umgogodla ugoba kancane esifundeni se-lumbar, isinqe siphume kancane phambi kwekhanda, izinyawo ziqinile ngaphezu kwekhanda;
3. Ngenkathi uhogela, gobisa izindololwane zakho ngobumnene, ngenkathi isifuba kufanele, ngomqondo ongokomfanekiso, singene endizeni evundlile. Ukushintshwa kwesikhungo samandla adonsela phansi kufanele kunxephezele ukuphambuka komgogodla we-lumbar.
4. Njengoba ukhipha umoya, sukuma kancane, ucindezele izintende zezandla zakho phansi. Isifuba sibuyela endizeni ebheke phezulu, ukhalo lusiza ukulawula ibhalansi.
5. Yenza inombolo edingekayo yokuphindaphinda.

Uma uzibuza ukuthi ungakufunda kanjani ukwenza ama-push-up ku-handstand ebhekene nodonga, yenza okufanayo, kepha ungafaka izinyawo zakho ekusekeleni. Ungancika ngezithende, izinzwane, izinyawo ezigcwele. Kulokhu, akudingekile ukulawula ibhalansi ne-pelvis. Ibanga elisuka odongeni liye kumgijimi cishe linyathelo elilodwa.

Lokhu kunzima ukwenza. Ngakho-ke, ungadikibali uma ekuqaleni wehluleka. Ungaqala ngokuhluka okujwayeleke kakhulu (kufaka phakathi ama-push-up odongeni endaweni ejwayelekile hhayi ebheke phansi).

Ukuhlukahluka kokuzivocavoca umzimba

Sithole ukuthi singakufunda kanjani ukwenza ama-push-up ngenkathi simi izandla sibheke phansi, ake sibhale nokwehluka kokuvivinya umzimba:

• I-handstand ebhekene nodonga;
• Esimeni sasesandleni ngaphandle kokusekelwa;
• I-Kipping push-ups - endaweni ephansi kunazo zonke, ngaphambi kokukhuphuka, umsubathi ugoba amadolo akhe awilethe esifubeni, futhi ngesikhathi sokuphokophela phezulu, uqonde ngqo imilenze yakhe. Ngakho-ke, udala ijezi eliya phambili, okwenza kube lula ngaye ukuphuma endaweni yokuqala;

Manje usuyazi ukuthi ungafunda kanjani ukwenza ama-push-up sibheke phansi, ake sibheke nama-nuances okuphepha.

Ubunjiniyela bezokuphepha

• Ungenzi amajezi angazelelwe, sebenza kahle;
• Ungabeki ikhanda lakho phansi, uma lingasebenzanga, noma kunjalo ungadlulisi sonke isisindo kulo nasentanyeni yakho;
• Beka umata othambile ngaphansi kwekhanda lakho;
• Ngesikhathi sokunciphisa, izindololwane zihlukaniswa kancane ezinhlangothini;
• Umzimba kufanele uqoqwe, ushube kuyo yonke imisipha;
• Sabalalisa iminwe yakho ngobubanzi ngangokunokwenzeka ukuze wandise umkhondo wonyawo kule rack.

Ekuphetheni, sincoma ukuthi uzilungiselele ngokucophelela ukuzivocavoca umzimba. Kunzima kakhulu ukwenza ama-push-up ume mpo, futhi udinga ukuqala umsebenzi kuphela uma uzizwa ukuthi usukulungele. Inhlanhla nempumelelo yezemidlalo!

Bukela ividiyo: Push-Ups Όταν Χάνω! Fall Guys LIVE. 2J (April 2025).