Ukucindezela ingalo eyodwa kuwukuzivocavoca okuhle kokubonisa ukuqina komzimba okukhulu. Kubhekwa njengobunzima bezobuchwepheshe, ngakho-ke akubona bonke abaqalayo abazokwazi ukuyazi kahle. Ngendlela, ngaphandle kokuqeqeshwa ngokomzimba okuqinile, umsubathi lapha uzodinga umuzwa othuthukisiwe wokulinganisela, ngoba kuzodingeka ukuthi alondoloze ibhalansi, agcine umzimba wakhe uqondile, naphezu kwe-fulcrum kuphela
Yimiphi imisipha ehilelekile?
Uma wazi ukwenza ama-push-ups ngakolunye uhlangothi, khona-ke uyaqonda ukuthi kunzima kanjani ukulinganisela endaweni eyodwa yokwesekwa, ukugcina umzimba uvundlile kubha. Manje ake ucabange ukuthi umgijimi usadinga ukwehlisa futhi acindezele umzimba phezulu ngenkathi ecindezela phezulu.
Lolu hlobo lokuzivocavoca lusebenzisa imisipha eminingi yokusimamisa, cishe yonke imisipha yomongo, futhi, imisipha yezitho ezingaphezulu.
Ufuna ukuziphonsela inselelo? Funda ukwenza ama-push-up kanjena!
Ngakho-ke imiphi imisipha esebenza kule nqubo?
- Ama-triceps
- Imisipha yesifuba;
- Ama-deltas angaphambili;
- Cindezela;
- Ukubuyela emuva kwemisipha;
- Ukuqiniswa kwemisipha.
Izinzuzo, ukulimala nokuphikisana
Ngaphambi kokufunda ukwenza ama-push-ups ngakolunye uhlangothi, sizohlaziya izinzuzo nezinkinga zokuzivocavoca umzimba, kanye nokuphikisana kwawo.
Zuza
- Umsubathi uba namandla angakaze abe khona;
- Uqeqesha ukukhuthazela kwemisipha yomzimba ophezulu;
- Kwakha ukukhululeka okumangazayo kwamalungu aphezulu;
- Izitimela ukuhlanganisa nokulinganisela;
- Nyakazisa umshini bese uqinisa imisipha yangemuva.
Ukulimaza
Masiqhubeke nokuhlola ukuqhutshwa kwengalo eyodwa okubuyekeziwe. Okulandelayo, ake siqhubekele phambili ekulimaleni okungenzeka uma wenza lo msebenzi ngokuphikisana:
- Ukulimala okuhlangene: isihlakala, indololwane, ihlombe;
- Noma yibuphi ubuhlungu emisipheni;
- Izinqubo zokuvuvukala, ezihambisana nokwanda kwezinga lokushisa;
- Ukwanda kwezifo ezingamahlalakhona;
- Izimo ngemuva kokuhlinzwa kwesisu, isifo senhliziyo, isifo sohlangothi, imisebe.
Uma ungakunaki ukuphikisana, umzimba ngeke nje uzuze noma yimuphi umhlomulo, kepha nawo uzohlupheka - ungasibhebhethekisa isimo sakho.
Yokuntula
- Ukuba yinkimbinkimbi kokuqaliswa;
- Ingozi yokulimala (abaqalayo kungenzeka bangagcini ibhalansi yabo);
- Isidingo sokwenza ama-push-up enkampanini enozakwethu (yabaqalayo ngenetha lokuphepha).
Inqubo yokwenza
Ngaphambi kokuqhubekela phambili ufunde inqubo, kufanele uzilungiselele kahle. Okungenani, ngaphandle kwezinkinga, yenza uchungechunge lwama-push-up angu-50-70 ngendlela yakudala, uqeqeshe i-abs, uthuthukise umuzwa wokulinganisela. Ama-squats emlenzeni owodwa, ama-squats aseBulgaria, ama-headstand, ukuhamba ngezandla - noma yikuphi ukuzivocavoca okudinga ukugcina ibhalansi kuzosiza ngalokhu.
Ukulungiselela izivivinyo
Ngaphambi kokuthi sikutshele ukuthi ukwenziwa kahle kwengalo eyodwa kwabaqalayo, sizokwethulela ezinye izivivinyo zokuzilungiselela ezipholile:
- Thatha indawo yokuqala, njengakuma-push-up wakudala, thatha isitho esingasebenzi eceleni bese usibeka ebholeni. Ngakho-ke, ngeke abambe iqhaza ngokugcwele kuma-push-up, kepha uzokwakha ukwesekwa okwengeziwe.
- Zama ukwenza ama-push-up ngendlela ejwayelekile, kepha beka umlenze ongasebenzi osebenzayo phansi ngohlangothi lwangemuva. Ngeke ukwazi ukuthembela kuyo ngokuphelele, futhi uzokwazi ukulayisha isandla esisebenzayo kahle;
- Yenza ama-push-up engalweni eyodwa, uwubeke ekusekeleni. Kulokhu, uzokwehlisa umthwalo futhi unganciphisa kancane ubude, uzama ukususa ukuxhaswa.
I-algorithm yokubulawa
Manje ake sifunde ekugcineni ukuthi kwenziwa kanjani ama-push-ups ngakolunye uhlangothi - inqubo, ngendlela, ayihlukile kakhulu kwi-algorithm yama-push-ups akudala. Umehluko kuphela ukuthi kufanele wenze ama-push-up kokusekelwa okukodwa, okwenza umsebenzi ube nzima kakhulu.
- Qinisekisa ukufudumeza umzimba ongaphezulu: jikisa izitho zakho, utshekise umzimba wakho, usebenzise i-abs yakho, welule amalunga akho;
- Thatha indawo yokuqala: ibha isesandleni esisodwa, ingemuva iqondile, ikhanda liphakanyisiwe, ukubuka kubheke phambili, isandla esingasebenzi sibuyele emuva emuva (silele emuva engezansi);
- Njengoba uhogela, qala ukwehlisa, ugobe isitho esisebenzayo, ngaphandle kokugoba ngemuva futhi ungaphumi nezinqe. Umkhawulo ophansi - okuphansi kungcono;
- Njengoba ukhipha, phakama ngobumnene;
- Yenza amasethi ama-2 izikhathi ezingama-5-7.
Amaphutha kaNewbie
Ngakho-ke, uyazi inqubo yokusunduza ngakwesinye isandla, manje ake sibheke amaphutha ajwayelekile abenziwa abadlali abangenalwazi.
- Vumela ukugoba emuva;
- Basakaza imilenze yabo ibanzi kakhulu, okwenza kube lula ukulinganisa umsebenzi nokudlulisa wonke umthwalo kusuka kuma-triceps kuya emisipheni yepectoral;
- Ungawugcini umzimba uqonde ngqo phansi. Abantu abaningi baphambukisela i-pelvis engxenyeni yokusebenza, baphakamisa ihlombe lalowo ongasebenzi. Kulokhu, wenza kube lula ukulinganisa futhi uthole umthwalo omncane.
Manje uyazi ukuthi yikuphi ukunikezwa kwengalo eyodwa okunikezayo, futhi uqonde ukuthi ukuzivocavoca kufaneleka kuphela kubadlali abanolwazi abanesimo somzimba esithuthukile. Abaqalayo bangase bangakwazi ukukwenza khona manjalo, sincoma ukuthi ungayeki futhi uqhubeke nokuqeqeshwa.
Imvamisa kwenzeka ukuthi baqale ukuphumelela, kuncike ekuphambukeni okuthile kusuka kunqubo elungile. Kulokhu, umsebenzi uba lula futhi kunesilingo sokuqhubeka emoyeni ofanayo. Uma ufuna ukuzivocavoca ikhwalithi, thola ukuthi ungakwenza kanjani ukusunduza ngengalo okungu-1 kusuka phansi kahle bese ulwela inqubo ephelele.
Ukunqoba emkhakheni wezemidlalo!
