Ama-push-up ngokubamba okuncane kusuka phansi: inqubo yokuphusha okuncane kanye nalokho abakunikezayo

Ukubambelela okuncane wuhlobo lokuphusha lapho izandla zibekwa phansi phansi zisondelene ngangokunokwenzeka. Ukuma kwesandla okuhlukile kukuvumela ukuthi ulayishe imisipha ethile ekhonjiwe. Ama-push-up kusuka phansi ngokubamba okuncane, ikakhulukazi, phoqa ama-triceps ukuthi asetshenziswe ngokufanele.

Kulesi sihloko, sizoxoxa ngokuningiliziwe ngalo msebenzi - ukuthi ungakwenza kanjani kahle, yimiphi imisipha esebenzayo, yiziphi izinzuzo nezinkinga.

Imiphi imisipha esebenzayo

Ama-push-up anezingalo ezincane zezingalo ezivela phansi, ibhentshi noma udonga zenzelwe ukufeza imisipha ye-triceps yehlombe. I-atlas ephelele yemisipha ethintekayo imi kanjena:

• Imisipha ekhonjiwe - ama-triceps;
• Isifuba esikhulu kanye nenqwaba ye-delta yangaphakathi nayo iyasebenza;
• Ama-biceps, isisu esiqondile futhi esigobekayo, ama-quadriceps ayabandakanyeka ekuqiniseni umzimba.

Hhayi-ke, manje uyazi ukuthi yini eshintshashintshayo lapho ucindezelwa ngokubamba okuncane, khona-ke ake sithole ukuthi kungani udinga ukwenza lo msebenzi.

Ubuhle nobubi

Cabanga ukuthi yikuphi ukuphoqelelwa okuncane okunikezwayo, yiziphi izinzuzo zayo eziyinhloko:

1. Umthamo we-triceps uyanda;
2. Leli elinamakhanda amathathu liyaqina, linwebe kakhudlwana, libekezelele kakhudlwana;
3. Ukuqina kwesikhumba sezandla, ikakhulukazi izindawo ezingaphakathi nezingezansi (izintokazi zizokwazisa);
4. Kuqinisa amahlombe, indololwana namajoyinti esihlakaleni, kanye nemisipha ye-cortex;

Futhi, ungenza ama-push-up ngokubamba okuncane noma kuphi - ekhaya, emgwaqweni, ejimini. Ukuzivocavoca akudingi okokusebenza okukhethekile nomqeqeshi ukufundisa le nqubo.

Phakathi kwamaphutha, siphawula umthwalo obuthakathaka emisipheni yamapayipi, ngakho-ke, abesifazane abafuna ukumpompa amabele bayelulekwa ukuthi benze ama-push-up ngezandla ezinkulu. Futhi, lo msebenzi ngeke unyuse kakhulu ivolumu yemisipha. Kodwa lokhu kususelwa kunoma yiluphi uhlobo lwe-push-ups, ngoba ukwanda kokukhululeka akunakwenzeka ngaphandle kwemithwalo yamandla. Kulokhu, umsebenzi wenziwa ngesisindo sawo.

Kungenzeka yini ukulimaza umzimba ngomthwalo onjalo? Yebo, uma uzijwayeza ukuba sesimweni esingenakuhlanganiswa nokuzivocavoca kwezemidlalo. Futhi, zijwayeze ukuqhuma ngokuqapha uma usanda kuba nokulimala noma ukukhishwa kwemisipha eqondisiwe, amalunga, noma imisipha. Izifo zamalunga ehlombe, indololwane noma isihlakala, ama-push-up, ngokuvamile, aphikisiwe.

Amasu nokuhluka

Ngakho-ke, ngokuqhubekayo sizocubungula ukuthi singawenza kanjani ama-push-up amancane kusuka phansi - i-algorithm yezenzo incike ohlotsheni lokuvivinya umzimba.

Ukuma eduze kwezandla kungenzeka kuma-subtypes alandelayo ama-push-ups:

• Ngokwesiko phansi;
• Kusuka odongeni noma ebhentshini;
• Kusuka ku-dumbbell;
• Ngezibhakela noma ngeminwe;
• Kusuka edolweni;
• Ukuqhuma (ngokotini, izintende phansi, njll.);
• Idayimane (uhlaka lwedayimane lwesithupha nomunwe wokubeka phambili phansi);

Ukucindezela okuncane: amasu (funda ngokucophelela)

1. Imisipha ehlosiwe efudumele, imigqa namalunga;
2. Thatha indawo yokuqala: esimweni sokulala, umzimba welulelwe ngentambo, wakha umugqa oqondile kusuka esihlokweni kuya ezithendeni, ukubheka kubheka phambili, imilenze iqhelelene kancane, isisu sikhonjisiwe. Beka izandla zakho ngobubanzi behlombe (lokhu kubambelela okuncane), kusondele ngangokunokwenzeka.
3. Njengoba uhogela, yehlisa ngobumnene phansi, goba izindololwane emzimbeni;
4. Njengoba ukhipha, usebenzisa amandla ama-triceps, khuphukela endaweni yokuqala;
5. Yenza inombolo edingekayo yezindlela nokuphindaphinda.

Amaphutha avamile

Ungasunduza kanjani kahle kusuka phansi ngokubamba okuncane ukuze ugweme amaphutha futhi ufeze imiphumela ngokushesha?

• Lawula ukuma komzimba, ungagobi ngemuva, ungahambeli ezinqeni;
• Izindololwane azikwazi ukusabalala zihlukaniswe, ngoba kulokhu umthwalo wonke uya emuva nasemisipheni yepectoral;
• Phezulu phezulu, izingalo aziqondiswanga ngokuphelele (ukukhulisa umthwalo), futhi ezansi azilali phansi, zizigcina zisesisindo;
• Phefumula ngendlela efanele - yehla njengoba uhogela, njengoba ukhipha umoya;
• Sebenza ngokushelelayo - ungagijimi noma ume kancane.

Uma ungakakuqondi ngokugcwele ukuthi ungafunda kanjani ukuqhubekela phambili ngokubamba okuncane, bukela ividiyo esikunamathisele yona. Ngakho-ke uzobona ngokucacile inqubo elungile futhi ucacise amaphuzu angaqondakali.

Yini ongayishintsha?

Yikuphi okunye ukuzivocavoca okukuvumela ukuthi ulayishe imisipha ye-triceps brachii, futhi yini engathatha isikhundla se-push-ups ngokubamba okuncane?

1. Phusha imigoqo engalingani noma ebhentshini (imigoqo yezindonga);
2. Prakthiza uhlobo lwendabuko lokuzivocavoca lapho izindololwane zingadonswa khona;
3. Ukuguqula ama-push-up;
4. Cindezela kusuka kubha evundlile;
5. Ukucindezela kwe-Dumbbell ngemuva kwekhanda;
6. Ukwelulwa kwezingalo ngokuthambekela ngama-dumbbells;
7. Umshini webhentshi waseFrance onama-dumbbells.

Yebo, sithemba ukuthi siphendule lo mbuzo, yini abayishintshayo ngokubamba okuncane, nokuthi bangakwenza kanjani kahle. Njengoba ukwazi ukubona, inqubo ayisiyinkimbinkimbi nakancane. Uma ekuqaleni ukuthola kunzima ukwenza ama-push-up agcwele, zama ukuguqa phansi. Uma imisipha isiqine, dlulela esimweni esijwayelekile. Khumbula, ukuze wakhe ukukhululeka kwemisipha okuhle, udinga ukuthuthukisa yonke imisipha ngokulinganayo, ngakho-ke, yenza uhlelo lokuqeqeshwa kwekhwalithi futhi ululandele ngokuqinile.

Bukela ividiyo: Do 100 PUSH UPS A Day. Life Changing (April 2025).