Uyazi ukuthi ungakwenza kanjani ukusunduza eminweni yakho, futhi ucabanga ukuthi lo msebenzi ulusizo ngempela njengoba kushiwo? Eqinisweni, abagijimi abanolwazi abanesimo esihle somzimba kuphela abaphumelela kukho. Lezi zokugcina kufanele ngabe zakha imisipha yeminwe, yezandla neyengalo. Lokhu kuvivinya kukuvumela ukuthi uzuze ukubambelela okuqinile nokuqina, ngakho-ke kuyathandwa kubuciko bempi, lapho umsubathi omuhle ekhombisa ukubamba okunamandla nokuxhawulana okuhlaba umxhwele.
Inzuzo nokulimala
Ukukhuluma ngama-push-up eminwe, izinzuzo nokulimala kokuvivinya umzimba kwenza abantu abaningi bazibuze ukuthi bayakudinga yini.
- Yebo, kuqala nje, isebenzisa inani elikhulu lemisipha, elilungele ukusebenzisa ikhwalithi;
- Okwesibili, umgijimi ukhulisa ukukhuthazela kwakhe futhi athuthukise ukuphefumula;
- Okwesithathu, ukuphusha okunjalo kuqinisa iminwe, kwenze ukubamba kuqinise, kube namandla futhi kube namandla;
- Okwesine, ukusunduza okuvela phansi eminweni kufakiwe enkingeni yezindlela zokuvimbela ukulwa ne-arthritis nezinye izifo ezihlangene.
Kodwa-ke, uma uziqeqesha ungacabanganga, ungayilandeli inqubo futhi, ngokwesibonelo, qala ama-push-up, ngaphandle kwemvume kadokotela noma nomqeqeshi, ungalimaza umzimba. Phakathi kokuncishisiwe, siphawula lezi zinto ezilandelayo:
- Kukhona ingozi yokulimala ukukhomba imigqa nemisipha;
- Ukuzivocavoca kunokuphikisana okuningi: isimo esingelapheki somfutho wegazi ophakeme, ukukhuluphala ngokweqile, ukulimala kwemigudu noma amalunga ebhande lehlombe, isikhathi sokuvuselela ngemuva kokulimala, ukusebenza kwesisu, nanoma yikuphi ukuvuvukala (kufaka phakathi okujwayelekile okubangelwa amagciwane emikhuhlane).
Ngakho-ke, sihlolisise ukuthi ikuphi ukusunduza okunikeza eminweni nokuthi yini okugcwele ukusebenza okungalungile noma ukuqubuka. Qhubeka.
Imiphi imisipha esebenzayo
Imisipha elandelayo isisiza ukuthi siphumelele kahle eminweni:
- Ama-triceps
- Izinqwaba zangaphambili ze-delta;
- Isifuba esikhulu;
- Imisipha yeTrapezius;
- Imisipha yezingalo nangemuva;
- Cindezela;
- I-gluteus enkulu;
- Ama-Quadriceps nezintambo, kanye namathole.
Amaphuzu wokugcina ama-4 athola umthwalo omile kuphela futhi adlala indima yokuqinisa umzimba esikhaleni. Imisipha yezingalo kanye ne-triceps ithola umthwalo oyinhloko.
Ukuzivocavoca umzimba
Sishilo ngenhla ukuthi ukucindezelwa kweminwe kutholakala kuphela kubasubathi abanolwazi noma ama-wrestling ngokuqeqeshwa okujwayelekile. Uma ungeyena owala maqembu amabili, kufanele uzilungiselele.
Ngaphambi kokuthi sikutshele ukuthi ukwenze kanjani ukusunduza eminweni yakho, sizoxoxa nawe ngenqubo yokulungiselela:
- Qiniseka ukuthi uthuthukisa inkambiso elula yokuzifudumeza ezofudumeza ngokwanele amalunga nemisipha yeminwe, yezandla neyengalo. Vele, kufanele futhi welule umzimba wakho wonke - i-abs, izingalo, imilenze, umzimba;
- Funda ukwenza ama-push-up akudala ngamasu ahlukene: ukubambelela okuncane noma okubanzi, idayimane, ukotini. Kufanele ube nama-triceps aqinile futhi athuthukile;
- Yenza ipulangwe ngezingalo ezeluliwe ngezandla zeminwe. Lokho wukuthi, thatha isikhundla sokuqala sokunyuswa kweminwe, kepha ungaphusheli phezulu. Qinisa iminwe yakho ngokuma kubha enjalo umzuzu, emibili, emithathu noma ngaphezulu;
- Zama ukuma kuqala ezisekelweni ezinhlanu, bese kuthi ezine, ezintathu, ezimbili, ngisho eyodwa.
- Uma uzizwa usukulungele, ungaqhubeka ngqo kuma-push-up.
Lezi zincomo ezilula zizokutshela ukuthi ungafunda kanjani ukwenza ama-push-up kusuka ekuqaleni ngokushesha okukhulu. Njengoba ukwazi ukubona, into ebaluleke kakhulu ukulungiselela imisipha ekhonjiwe kahle.
Inqubo yokwenza
Manje, ekugcineni, kuhlelo lokususa umunwe - funda ngokucophelela i-algorithm. Lokhu kuzokusindisa emaphutheni futhi kukusize ufunde ngokushesha.
- Yenza ukufudumala;
- Thatha indawo yokuqala - ipulangwe ngezingalo ezeluliwe, ukubeka izandla ezihlanu, umzimba uqondile, bheka phambili;
- Njengoba uhogela, yehlisa kancane, njengokuhluka okuvamile kokuvivinya umzimba;
- Njengoba ukhipha umoya, sukuma. Hambisa kahle;
- Yenza inombolo edingekayo yokuphindaphinda.
Ukuhluka
Kunezinketho eziningi ezahlukahlukene zama-pushups ozwane:
- Kuzoba lula kwabaqalayo ukwenza ama-push-up emadolweni abo, ngokuhamba kwesikhathi badlulele ekumiseni imilenze eyeluliwe;
- Ungenza ama-push-up ngeminwe emibili noma emithathu, njll. Kuya ngekhono nokuqeqeshwa komdlali. Kunamakhosi enza kalula ukusunduza kwezithupha. Cabanga nje ngakho - bagcina sonke isisindo sabo emunweni omncane kakhulu, futhi benza ngisho nama-push-up ngasikhathi sinye.
Ukuphusha emunweni ongu-1 yi-aerobatics futhi wonke umsubathi kufanele akulwele lokhu. Ngokwenzayo, ama-wrestlers ochwepheshe kuphela adinga le nketho yokunyusa. Kumsubathi ojwayelekile, ukumiswa okujwayelekile kweminwe emihlanu kwanele.
Yebo, sihlolisise lo msebenzi ngokuningiliziwe, satshelwa ukuthi sikwenziwa kanjani, nokuthi singakulungiselela kanjani kahle. Sithemba ukuthi uzophumelela, futhi le ndlela ehlaba umxhwele nakanjani izomangaza ozakwabo bezemidlalo.
