Ama-push-ups ngezibhakela: abakunikezayo nokuthi bangayenza kanjani ama-push-up ngendlela efanele ngezibhakela

Ukufakwa kwezibhakela kwabaqalayo kuzobonakala kunzima, okokuqala, ngenxa yemizwa ebuhlungu ngokusethwa kwezandla okunjalo. Lokhu kuvivinya akulungile ngokuphelele ezigabeni zokuqala zokwazana nomhlaba wezemidlalo. Nakekela isisekelo - funda ukwenza ama-push-up ngendlela ejwayelekile, ngesethi ehlukile yezandla. Okunye umehluko ukuthi umzimba womsubathi uphakeme ngo-5-10 cm ngaphezu komhlaba, okusho ukuthi kuzofanele wehle. Kungabonakala sengathi u-5 cm kuphela - kepha uyazama, futhi uzowuqonda masinyane umehluko wobunzima.

Futhi nokho, lokhu kuvivinya umzimba kudinga umuzwa olinganiselwe ngokuphelele wokulinganisela, ngoba ukulinganisa ezandleni ezivaliwe kunzima kakhulu kunokuma ezintendeni zezandla.

Umehluko omkhulu phakathi kwalokhu kududulwa kanye nokwendabuko ukuthi izandla zifakwe isibhakela futhi zihlala kule ndawo kuzo zonke izigaba zomsebenzi. Indlela yokubulala icishe ifane.

Kodwa-ke, kunama-nuances ngaphandle kwawo okungenzeka ukuthi uzuze umphumela oyifunayo. Uma sikhuluma ngezinhloso, ake sikhulume ngokuthi kungani kuphakanyiswa isibhakela nokuthi ngubani ozosizakala ngale ndlela.

Yini ukuzivocavoca kwe-

Ngakho-ke, yikuphi ukuphoqelelwa kwizibhakela okunikezwayo, ake sibhale:

• Umthwalo ophakeme kunokuzivocavoca kwendabuko;
• Ukuvikela indiza yomthelela wesibhakela;
• Ukwanda kwamandla okuqhuma komthelela;
• Ukwehla kokuzwela kwamafindo;
• Ukuqinisa izandla namalunga ebhande lehlombe;
• Ukuthuthukisa umuzwa wokulinganisela.

Ngokususelwe kukho konke lokhu okungenhla, izinzuzo zokucindezelwa ngezibhakela zizokwaziswa ikakhulukazi ngabanqobi bezinhlobo ezahlukahlukene zobuciko bokulwa, lapho kudingeka khona amandla okushaya nezandla eziqinile.

Yimiphi imisipha ethintekayo

Ukuze uthole ukuthi ungacindezela kanjani kahle izibhakela ezivela phansi, kufanele uqonde ukuthi imiphi imisipha esebenza ngasikhathi sinye:

1. Imisipha ekhonjiwe: isifuba, ama-triceps, ama-deltas angaphambili naphakathi;
2. Imisipha ebanzi, i-trapezium nemilenze ithola umthwalo omile;
3. Imisipha eyinhloko ibhekene nokulinganisela;
4. Cindezela;
5. Imisipha nemisipha yezandla, kanye namajoyina ehlombe nendololwane, kuyasebenza.

Izinzuzo nobungozi bokuzivocavoca umzimba

Njengoba kushiwo ngenhla, lezi push-ups ngokuphelele imisipha ibhande ehlombe, futhi kwakha amandla eqhuma isibhakela. Ama-Fighters afunda ukushaya kanzima futhi ngokushesha, ukushaya kuyagaya, ukubamba kuqinile. Futhi, ukukhuthazela komsubathi kuyanda futhi ukuzwela kwamathambo kuyehla.

Lokhu kuvivinya kunzima kakhulu kunokuphonswa okujwayelekile, ngakho-ke, kusetshenziswa ngenkuthalo abasubathi abafuna ukukhulisa umthwalo wabo. Ikuvumela ukuthi wakhe ngokushesha ukukhululeka kwemisipha futhi uqinise ama-triceps. Futhi, amalunga nemisipha kuyaqina, imisipha iyaqina.

Izinzuzo nokulimala kokucindezelwa ngezibhakela ezivela phansi akunakuqhathaniswa, izinzuzo zikhulu kakhulu. Ukulimala kwenzeka kuphela uma ukuzivocavoca kwenziwa phambi kokuphikisana:

• Ukulimala esihlakaleni, endololwaneni noma ehlombe, ukugoba noma imisipha;
• Izimo ezingahambelani nomthwalo wezemidlalo.

Ukuhluka

Uma ufuna ukwazi ukwenza ama-push-up kuzibhakela ukuthuthukisa imisipha, hlola konke ukwahluka okungenzeka kwale ndlela:

1. Kunokwehluka ngokuya ngesibekelelo sezandla - ububanzi, obuphakathi noma obuncane (izingalo zincane, imisipha yepectoral incane futhi, ngakolunye uhlangothi, ama-triceps alayishiwe);
2. Ukubekwa kweminwe nakho kubalulekile: uma uphendulela izithupha phambili, ama-triceps azolayisha, uwafake ngaphakathi - ama-pectorals, aphumele ngaphandle - ama-biceps azosebenza;
3. Ngokuya ngejubane lokwenziwa - kushesha, kuphakathi nendawo noma kubushelelezi. Lapho wenza ama-push-ups ngokushesha, ijubane namandla amakhulu okushaya uzofika;
4. Ukuze uthuthukise ukukhuthazela, phumula ezindaweni eziphezulu nezansi;
5. Ama-Wrestlers ajwayele ukwenza "iziqhumane" (kufaka phakathi ukushaya izandla ngemuva), lapho izibhakela neminwe kushintshana khona;
6. Ukwenza kahle ama-deltas, abasubathi benza ama-push-up ase-Thai - lapho umlenze owodwa uphonswa emuva ngesikhathi sehla;
7. Abasubathi abangochwepheshe benza ukusunduza ngenqindi eyodwa;
8. Abaqalayo bangaqala ukubeka izandla zabo kuma-dumbbells noma benze ama-push-up emadolweni abo.

Njengoba ukwazi ukubona, kunezindlela eziningi ongakhetha kuzo - noma yimuphi umgijimi uzothola indlela yakhe, noma ngabe engenamandla emzimbeni. Ake sifunde ukuthi ungafunda kanjani ukwenza ama-push-up ngezibhakela kahle, ngoba ngaphandle kwalo mphumela kuzofanela ulinde isikhathi eside kakhulu.

Inqubo yokwenza

Ukududulwa kwesibhakela okulungile kuyefana nenqubo yokuzivocavoca yendabuko:

• Isikhundla sokuqala: ipulangwe ngezingalo ezeluliwe, izandla zivaliwe ngenqindi, umzimba uqonde, ukubuka kubhekiswe phambili;
• Njengoba uhogela, zehlisa uze ufike eqophelweni elidlulele;
• Njengoba ukhipha umoya, vuka ngaphandle kokudlikiza, uhlunga abezindaba;
• Funda konke ukwahlukahlukana kokuvivinya umzimba ukuthola okulungele imigomo yakho;

Amathiphu namasu

Ngaphambi kokufaka ama-push-up ohlelweni, sincoma ukuthi uzijwayeze ama-nuances abalulekile:

1. Kwabaqalayo, sincoma ukubeka umata othambile noma ithawula ngaphansi kwamabhulashi. Lokhu kuzonciphisa ukuzwa okubuhlungu;
2. Uma esigabeni sokuqala bekunobunzima ngobunzima, zama ukusunduza kusuka edolweni lakho;
3. Ukuze ungalimazi imisipha nemisipha, bopha amabhandeshi okunwebeka ezandleni;
4. Uhlobo olulula kakhulu lwalesi push-up sinokumiswa okujwayelekile kwezandla nezithupha ngaphambili;
5. Kunconywa ukuma ngendlela yokuthi izinyawo ziphumule odongeni - lokhu kuzovimbela ukushelela;
6. Ngenkathi, zama ukugcina inqwaba yesisindo kuma-knuckles emaphakathi kanye neminwe yenkomba;
7. Ungavuli amabhulashi, uwagcine eshubile;
8. Musa ukugoba emzimbeni;
9. Ukugcizelelwa okuyinhloko kufanele kulele ezingalweni nasesifubeni, hhayi emzimbeni. Hambisa ngokushelela futhi ngaphandle kokudlikiza.

Ngakho-ke, sithole ukuthi ukusunduza ngezibhakela kuyazamazama, njengoba ubona, ukuzivocavoca kunezinzuzo eziningi. Futhi-ke, yikuphi okungcono, ukusunduza kumakhamu noma ezintendeni zezandla?

Ake siqale neqiniso lokuthi izandla ezivaliwe azivumeli kuphela ukuqinisa imisipha, kepha futhi nokuthuthukisa amandla wokuqhuma, ukuthuthukisa ukubamba, nokukhulisa izinga lokukhuthazela kwakho. Uma umgomo wakho ukukhula kwemisipha noma ukukhululeka kwengalo okuhle, zijwayeze ukusunduza njalo ezintendeni zezandla. Uma uqonda ukuthi kusho ukuthini ukusunduza ngezibhakela, kuyacaca kuwe ukuthi ilungele kuphela amaqembu athile abasubathi. Futhi akusizi neze kwabaqalayo, ngokungafani nendlela yendabuko, elungele zonke izikhathi.

Bukela ividiyo: How To Planche Push-Up BEST PROGRESSIONS (May 2025).