Ama-push-up abanzi angukuvivinya umzimba okuyisisekelo okufakwe enkambeni yoqeqesho yayo yonke imidlalo. Ikuvumela ukuthi ulayishe kahle imisipha yomzimba ophezulu, wandise amandla nokukhuthazela komsubathi, uqinise imisipha namalunga ebhande lehlombe.
Ama-push-ups abanzi ukuvivinya kwendabuko lapho izandla zibekwa phansi kububanzi behlombe noma zibanzi.
Ukuzivocavoca kufaneleka ngokuphelele kubo bonke abasubathi banoma yibuphi ubulili. Abesifazane bazoyithokozela kakhulu imihlomulo yayo ekuphakamiseni amabele, ngoba ilayisha ngokufanele imisipha ye-pectoral, okusho ukuthi yenza ukwakheka kwezindlala ezincelisayo kube nokunwebeka futhi kuchazwe. Ngakolunye uhlangothi, amadoda azokwazi ukukhulisa amandla nokukhululeka kwemisipha, afudumeze imisipha phambi kwenkimbinkimbi yamandla, futhi andise izinga lokukhuthazela kwawo.
Yimiphi imisipha esebenzayo?
Ama-push-ups abanzi asebenzisa izingalo zemisipha ezilandelayo:
- Umthwalo omkhulu utholwa yimisipha emikhulu ye-pectoralis;
- Ama-delta angaphambili naphakathi nawo ayasebenza;
- Imisipha yangaphakathi ye-Serratus;
- Ama-triceps amancane;
- Izisu, imisipha ekhazimulayo kanye nangemuva kuyabandakanyeka ekusimamiseni ingaphakathi.
Iseluleko! Uma ufuna ukulayisha ngangokunokwenzeka, okungukuthi, imisipha ye-triceps (triceps), yenza ama-push-up ngokubeka okuncane kwezingalo (eduze komunye nomunye).
Ngakho-ke, sithole ukuthi yimaphi ama-push-up abanzi avela phansi, ake manje sikhulume ngobuhle nobubi balo msebenzi.
Inzuzo nokulimala
- Ama-push-up agcizelela kabanzi angakhuphula amandla wezingalo, emuva nokucindezela;
- Le yindlela enhle yokulayisha imisipha ngaphandle kokusebenzisa isisindo esingeziwe;
- Ungenza ama-push-up ngale ndlela ekhaya, emgwaqweni, nasejimini;
- Ukuzivocavoca umzimba kusiza abesifazane ukuthi bathuthukise ukuma kwamabele abo, bampompa izingalo, baqinise isisu;
- Le yindlela enhle yokwakha ukukhululeka kwemisipha, ukuthuthukisa ukuqina kwemisipha.
Ukuzivocavoca umzimba akunakulimaza, ngaphandle kwezimo lapho umuntu eqala ukwenza ama-push-up lapho kukhona ukuphikisana:
- Ukulimala kwamalunga, imisipha, imisipha;
- Izifo zesistimu yemisipha;
- Ukwanda kwezifo ezingamahlalakhona;
- Izinqubo zokuvuvukala ezenzeka ngemuva kwesizinda sokushisa komzimba okwenyuka;
- Umfutho wegazi ophakeme;
- Ukukhuluphala ngokweqile;
- Isimo ngemuva kokuhlinzwa kwesisu;
- Izimo ezikhethekile ezingahambisani nokusebenza komzimba kwezemidlalo.
Inqubo yokwenza
Cabanga ukuthi ungaphusha kanjani kahle ngokubamba okubanzi, sincoma ukuthi ufunde ngokucophelela inqubo.
Ukwenziwa okulungile kwale nqubo ekucindezelweni okubanzi kuthinta ukusebenza nekhwalithi yenqubo. Ngaphandle kwalokho, umthwalo ungawususa ube yisicubu esihluke ngokuphelele, noma emuva.
- Yenza ukufudumeza - jika izandla zakho, ukujikeleza okuyindilinga kwendololwane, ihlombe kanye namajoyinti esihlakaleni, welula umhlane ne-abs, gxuma endaweni ukusheshisa ukujikeleza kwegazi;
- Thatha indawo yokuqala: ukugcizelela kulele ezingalweni ezinwetshiwe, ikhanda liphakanyisiwe, ukubuka kubhekiswe phambili, umzimba ushubile futhi welule umugqa, emuva kuqondile, isinqe asinamatheli. Beka izinyawo zakho ezinzwaneni zakho, usakaze kancane noma uhlanganise. Beka izandla zakho phansi ngeminwe yakho phambili, ibanzi kancane kunamahlombe akho, izindololwane zakho aziveli ngale kweminwe yakho.
- Njengoba uhogela, yehlisa ngobumnene phansi, usakaze izindololwane zakho ezinhlangothini.
- Thinta phansi ngesifuba sakho, noma ume ekuphakameni okungu-3-5 cm;
- Njengoba ukhipha, phakama ngobumnene ngaphandle kokuqondisa izindololwane zakho ekugcineni;
- Yenza inani elihleliwe lamasethi nokuphindaphinda.
Masikhumbule ukuthi sijikijela ngamandla, futhi sizozama ukugwema amaphutha ajwayelekile aqala ukwenziwa ngabaqalayo:
- Phefumula kahle - donsela ekwehleni, ukhiphe umoya ekukhuphukeni;
- Ukubuka umzimba - ungagobi;
- Hambisa ngokushelela, ngaphandle kokudlikiza;
- Musa ukuqondisa izindololwane zakho phezulu phezulu kokuvivinya umzimba.
Ukuhluka
Ama-push-ups ama-Long-grip angenziwa ngokuhluka okuhlukile:
- Inketho yakudala isuka phansi;
- Ama-push-ups asuka ebhentshini ayindlela elula yalokhu kuvivinya umzimba;
- Ama-push-up asodongeni - lezi zinhlayiya futhi zenza umsebenzi ube lula, futhi uthandwa ikakhulukazi ngabamele abahle besintu;
- Ungenza ama-push-ups ngokushaya izandla, izibhakela noma iminwe - le nketho, kunalokho, iyanzima ukuzivocavoca umzimba.
- Ukuhlukahluka okuyinkimbinkimbi kufaka phakathi ama-push-up ngokubamba okubanzi imilenze ihlale ebhentshini, lapho imilenze ingaphezu komzimba;
- Ngokuya ngesimo semilenze, ama-push-up abambe imilenze ebanzi ahlukaniswe ububanzi noma ehlangene.
- Ungenza futhi ama-push-up kuma-dumbbells - kulokhu, umthwalo emajoyini uyancipha, kepha kuzoba nzima kakhulu emzimbeni ukugcina ibhalansi.
Abasubathi abenza ukusunduza okubanzi futhi bahlanganise imilenze yabo bandisa ubunzima bomsebenzi ngenxa yokuthi kufanele balawule ibhalansi yabo ngokuqinile. Ukuma okubanzi kwemilenze, kukhulu indawo yokusekelwa, ngokulandelana, kuba lula ukusunduza.
Ukwenza ukuzivocavoca kube nzima
Umsubathi ofuna ukukhulisa umthwalo wakhe angenza ama-push-up ngemilenze ebanzi ebambisene, noma aqale ukusunduza ngezibhakela noma ezinzwaneni. Okulandelayo, zama ukwenza ama-push-ups aqhumayo ngokubamba okubanzi, ubeke imilenze yakho kwi-dais. Uma lokhu kunganele, kufanelekile ukusebenzisa ama-dumbbells.
- Thatha isikhundla sokuqala njengokwama-dumbbell push-up;
- Yenza ukwehla nokwenyuka;
- Phezulu, susa isandla sakho ususe ama-dumbbells kusuka phansi bese udonsela emuva engezansi;
- Beka i-projectile endaweni yayo, yenza ukwehla nokukhuphuka;
- Sebenzisa isandla sakho sesibili;
- Shintsha imijikelezo.
Uhlelo lokuqeqesha
Uma uzibuza ukuthi kuzokwenzekani uma wenza ama-push-up ebanzi njalo futhi ngaphandle kwezikhala, sizokujabulisa. Uzofinyelela ukukhululeka okuhle kwemisipha, wandise amandla nokukhuthazela.
Kubalulekile ukutadisha hhayi ngokungahleliwe, kodwa ngokusho kohlelo. Isibonelo sohlelo lwakudala lwabasubathi abanesilinganiso esiphakathi sokuqina wuhlelo lokunyusa okungama-25, sekukonke udinga ukwenza ubuncane bamasethi ama-3. Abanolwazi oluningi bangenza kube nzima ngokwabo ngokwandisa inani lokuphindaphinda, noma ngokukhetha eyodwa yezindlela ezichazwe ngenhla. Abaqalayo, ngakolunye uhlangothi, kufanele benze ama-push-up-wide-grip, bagxile emandleni abo wokugcina.
Awukwazi ukuma emphumeleni ofinyelelwe, hlala ulwela ukuthola okuningi!
