Ungayifundisa kanjani ingane ukwenza ama-push-up kusuka phansi kahle: ama-push-up ezingane

Abazali abaningi abacabanga ngokungathi sína ngemfundo yomzimba yezingane zabo abazi ukuthi bangayifundisa kanjani ingane ukuthi inyuse isuka phansi. Ngaphambi kokuqala ukuqeqeshwa kwezingane, kubalulekile ukwenza uhlelo lokuqeqeshwa olunekhono. Ukukhula ngokomzimba kwezingane kufanele kwenzeke ngaphansi kokulawulwa okuqinile kwabazali, kuphela kulokhu inqubo izokhula ngokuvumelana ngangokunokwenzeka.

Ngabe kufanele ngiphoqe ingane yami ukuthi yenze ama-push-up?

Abazali abaningi abaqiniseki ukuthi ama-push-up ayasebenziseka yini ezinganeni, ngakho-ke abajahi ngalokhu kuvivinya umzimba. Ngaphambi kokufundisa, ake sithole ukuthi yini i-push-up?

Lokhu kungukuzivocavoca umzimba okuyisisekelo okwenziwa ngokusekela okulele izingalo ezeluliwe. Umsubathi uphakamisa futhi ehlise umzimba esebenzisa amandla wezingalo nemisipha ye-pectoral, agcine indawo yomzimba eqondile kuzo zonke izigaba zokubulawa.

Kuyafaneleka ukufundisa ingane yakho ukwenza ama-push-up kusuka phansi, uma lokhu kungenxa yokuthi lokhu kungumsebenzi omuhle kakhulu wokuqinisa imisipha yebhande lehlombe. Enkambeni yokusebenza, okulandelayo kuyabandakanyeka:

• Ama-triceps
• Imisipha ye-Pectoral;
• Imisipha ye-Deltoid;
• Okubanzi kakhulu;
• Ama-Quads;
• Cindezela;
• Emuva;
• Izinzwane namajoyinti ezandla.

Akunandaba ukuthi ubani ozama ukufunda ukwenza ama-push-up, ingane noma umuntu omdala - ukuzivocavoca kuzuzisa ngokulinganayo kuwo wonke umuntu. Ingane ekhuthele ngokomzimba izokhula iqine futhi iqine, iqinise amasosha omzimba, ithuthukise ukuhlangana kokunyakaza, futhi ithuthukise amakhono amaningi ahlukene.

Ake sikhulume kabanzi mayelana nezinzuzo zokuphakanyiswa kwezingane?

Izinzuzo zokuzivocavoca umzimba

Ngaphambi kokufundisa ingane yakho ukwenza ama-push-up ngendlela efanele, ake siphinde siqiniseke ukuthi inhloso yethu ilungile. Bheka nje uhlu oluqinile lwama-plus futhi uzizwe ukhululekile ukuqala ukuqeqeshwa!

1. Ukuzivocavoca umzimba kukhulisa umuzwa wokuhlushwa, kufundisa ukusebenzisana phakathi komzimba ophezulu naphansi;
2. Iqinisa ngokuphelele emzimbeni, yenza ingane iqine, iqine;
3. Ukuvivinya umzimba njalo kuqinisa amasosha omzimba, kuthinte ukukhula nentuthuko yonke;
4. Kufakazelwe ukuthi ezemidlalo zinomthelela omuhle emakhonweni ezingqondo ezingane;
5. Amakilasi afundisa ukuzikhuza, ukukhuthazela, ukuzibophezela, ukuthuthukisa isimo sengqondo esinempilo maqondana nenhlanzeko nokuma komzimba womzimba wakho;
6. Ingane kufanele ifunde ukwenza ama-push-up phansi ngoba ukuvivinya umzimba kukhuthaza ukukhula okunamandla kwezingane, imisipha yezingalo nesifuba, kuqinisa amalunga nemisipha;
7. Ngesikhathi sokuqeqeshwa, ukugeleza kwegazi kuyashesha, igazi linomoya-mpilo omningi, okusho ukuthi iseli ngalinye lithola ukondleka okuthuthukisiwe, okunomphumela omuhle empilweni yonke yomzimba;
8. Ezemidlalo zinomthelela omkhulu ekuhlalisaneni okujwayelekile kwezingane, yingakho wonke umzali kufanele akhuthaze futhi akhuthaze isifiso sabo sokuzivocavoca umzimba.

Uyacelwa ukuthi wazi ukuthi uma ungalandeli inqubo efanele yokuphusha, zonke izinzuzo zingancishiswa kalula zibe zero. Ngokuphambene nalokho, uzibeka engozini yokulimaza izingane ngokulayisha ngokweqile amalunga noma imisipha yakho. Kuyadingeka ukuthi ungafundisi inqubo efanelekile kuphela - kubalulekile ukwenza ama-push-up ngempilo enhle nangokomzwelo omuhle. Futhi, thintana nodokotela wezingane uma ingane yakho inokuphikisana nezemidlalo.

Uneminyaka emingaki yokwenza ama-push-up?

Ngakho-ke, siyethemba ukuthi sikuqinisekisile, kufanelekile ukufundisa ingane ukusukuma phansi. Kodwa-ke, abazali abakungabazayo ukwelulekwa kwalokhu kusebenza nabo, ngendlela yabo, balungile. Okwamanje, ukuma okulungile kulolu daba kuya ngeminyaka yengane. Kubalulekile ukwenza konke ngesikhathi - futhi kukhona nemikhawulo yeminyaka enconyelwayo yama-push-up.

Ake sithole ukuthi ingaki iminyaka ingane engenza ngayo ama-push-up - sizonikeza impendulo ephelele kulo mbuzo:

• Kusukela eminyakeni emi-3 kuye kwengu-6 ubudala, kubalulekile ukugxila ekuguquguqukeni nasepulasitiki, okungukuthi, ukwenza ukuvivinya umzimba. Ngokukhula, umuntu ulahlekelwa ukuqina kwemisipha nemisipha, ngakho-ke, kubalulekile kusukela ebuntwaneni ukufundisa umuntu ukuthanda ukuthanda, ukwakha isisekelo esifanele;
• Kusukela eminyakeni engu-6-7 ubudala, ungaqala ukungena kwisakhiwo se-cardio. Xhuma izivivinyo zabezindaba, ama-push-up, ama-squats, ukugijima, ukudonsa.
• Kusukela eminyakeni eyi-10, ungaqala ukuqeqeshwa ngezisindo ezilula, noma wenze isethi yangaphambilini ibe nzima. Kufanele usebenze ngaphansi kokuqondiswa okuqinile komqeqeshi, nguye kuphela ongakufundisa ukuthi uzenza kanjani zonke izinto ngokufanele. Amathuluzi we-articular-ligamentous namanje awakhiwe ngokuphelele, ngokulandelana, umthwalo kufanele ube mncane.
• Kusukela eminyakeni eyi-12, intsha ingaxhuma ngokuphepha isisindo esingabalulekile.

Ngakho-ke, siphetha ngokuthi kufanelekile ukufundisa ingane ukwenza ama-push-up kusukela eminyakeni engu-6-7, okungukuthi, kusukela ngesikhathi ingena esikoleni. Ngeminyaka eyi-10, ama-push-up avamile angaba nzima ngama-subspecies ayinkimbinkimbi (ukuqhuma, izibhakela, ukuphakamisa imilenze ku-dais). Umuntu osemusha oneminyaka engu-12 angaqala ukuqeqeshwa ngamandla, ama-push-up anesisindo, azijwayeze ukuhluka okunzima kakhulu kwe-push-up (ngakwesinye isandla, eminwe).

Izici zokuphusha kwezingane

Ngaphambi kokuthi ufundise ingane yakho ukwenza ama-push-up, funda izincomo ezingezansi:

1. Kubalulekile ukuhlola ngokwanele izinga lokulungiselela kwengane. Izingane ezinemisipha engakhuli kahle kufanele ziqale ngokuhluka okulula kokuvivinya umzimba. Ukwanda kancane kancane komthwalo kuzokuvumela ukuthi ulungiselele imisipha yakho kancane kancane indlela ye-push-up yakudala. Kulokhu, ingane ngeke ilahlekelwe yisikhuthazo, ngeke idumazeke ngamakhono ayo;
2. Ungafundisa ingane ukwenza ama-push-up kusuka ekuqaleni, kepha kubaluleke kakhulu ukuyikhombisa inqubo efanele. Qiniseka ukuthi uyakwazi ngempela ukwenza ama-push-up;
3. Linganisa ukuthi ingane uqobo ifuna ukufunda kangakanani ukwenza ama-push-up. Akufanele umqinisekise ukuthi asebenze kanzima. Abazali abafuna imininingwane yokuthi ungayenza kanjani ingane ukuthi yenze ama-push-up basendleleni engafanele kusukela ekuqaleni. Hlaziya ukuthi indodana yakho iwulungele yini umthwalo onjalo, ukuthi ishesha kangakanani, iyashesha, ikhuthele kangakanani, iliphi ijubane lokuphendula kwayo.
4. Yenza uhlelo olucacile lwamakilasi, okuwukuphela kwendlela ongafundisa ngayo ingane yakho ukuthi yenze ukusunduza phansi ngokushesha nangobuchwepheshe ngokufanele.

Inqubo yokuphusha

Ngakho-ke, ake siqonde ngqo ebhizinisini - nansi indlela yokwenza ama-push-up kahle kubafana abaneminyaka engu-6-12 ubudala:

• Qinisekisa ukufudumala. Nweba izingalo zakho, umzimba, wenze ukujikeleza okuyindilinga ukufudumeza amalunga akho;
• Isikhundla sokuqala: ukwesekwa okulele izingalo ezeluliwe, imilenze ihlale eminweni. Umzimba wonke wakha umugqa oqondile kusuka ekhanda kuye ozwaneni;
• Qinisa isisu sakho nezinqe;
• Ngenkathi uhogela, vumela ingane iqale ukugoba izindololwane, yehlise umzimba phansi;
• Lapho nje izindololwane zakha i-engeli engakwesokudla, kufinyelelwa endaweni ephansi, ngenkathi isifuba sithinta phansi;
• Ngokuphefumula, ngenxa yamandla wezandla, ukuphakamisa kuyenziwa;
• Umzali kufanele aqaphe indawo efanele yomzimba - ingemuva aligoqiwe, iphuzu lesihlanu aliveli, asilali phansi nesifuba.

Ungaqala kuphi ukufunda?

Imvamisa akwenzeki ngokushesha ukufundisa umfana ukwenza ama-push-up kusuka phansi ngokugcwele. Ungakhathazeki, konke kuzolunga, ngemuva kwesikhashana. Zama ukufundisa ingane yakho ukuhluka kokuzivocavoca okulula:

• Push-ups odongeni - ethula imisipha yepectoral. Sincoma ukuthi sisuke kancane kancane ekusekelweni okuqondile, ekugcineni siye ebhentshini;
• Ama-push-ups ama-Bench - lapho ukwesekwa okuvundlile kuphakama, kuba lula ukuqhubekela phambili. Kancane kancane yehlisa ukuphakama kwebhentshi;
• Ama-push-ups amadolo - indlela inciphisa umthwalo emhlane ongezansi. Lapho nje usuzwa ukuthi imisipha esezingalweni nasesifubeni sengane inamandla, zama ukusunduza okugcwele phansi.

Indlela yokwenza lokhu kwehluka ayihlukile kweyasendulo: emuva kuqondile, izindololwane zigobele ku-90 °, ukwehlisa / ukuhogela, ukuphakamisa / ukukhipha umoya. Yenza umsebenzi ngamunye izikhathi eziyi-15-25 kumaqoqo ama-2.

Ngokufana, ukuqinisa imisipha, yenza ipulangwe ngezingalo ezeluliwe - nsuku zonke amasekhondi angu-40-90 ngamasethi amabili.

Kubalulekile ukuthi izingane ezineminyaka engu-7 zenze ama-push-up ngendlela efanele, okusho ukuthi zinake ngokukhethekile ukuqeda amaphutha enqubo. Khumbula, kulula ukufundisa kunokuphinda uqeqeshe, ngakho-ke yeka ukukopela empandeni: ukugoqa iqolo, ukugoqa izinqa, ukubeka umzimba phansi, ukuthinta amadolo phansi, njll. Qiniseka ukuthi ingane iphefumula kahle futhi ungabeki umthwalo ophakeme kakhulu.

Ukuhluka okuyinkimbinkimbi

Njengoba sishilo ngenhla, ususondele eminyakeni eyishumi ubudala, ungadlulela kokunye okunzima ngokwengeziwe kokuqhuma. Ake sibheke ukuthi ungakwenza kanjani ukusunduza kwengane eneminyaka eyi-10 nokuthi yiziphi izinhlobo zokuzivocavoca okufanele zifundiswe:

1. Ngokotini. Ngesikhathi sokuphakamisa, umgijimi wenza amandla aqhumayo, acindezele umzimba phezulu. Ngaphezu kwalokho, kufanele abe nesikhathi sokwenza ihlombe ngaphambi kokubeka izandla phansi;
2. Ngokuhlukaniswa kwezandla. Ngokufana nokuzivocavoca okwedlule, kepha esikhundleni sikakotini, umgijimi udinga ukuphonsa umzimba phezulu ukuze abe nesikhathi sokuqonda ngokuphelele futhi adabule izingalo zakhe phansi;
3. Ngemilenze esekwe kudayi. Lesi simo sicindezela kakhulu ukwehluka okudala, kepha kufanelekile ukufundisa ingane ukwenza ama-push-ups. Enkambeni yokwenza, umzamo owengeziwe uyadingeka, okusho ukuthi wonke amabutho akhona ayahlanganiswa.
4. Ngemuva kweminyaka eyi-12, umfana angafundiswa ukusunduza phezulu phansi ngezibhakela noma ngeminwe;
5. Ukwahluka okunzima ikakhulukazi kufaka phakathi i-handstand push-up kanye ne-one-push push-up. Lezi zindlela zidinga ukuqina komzimba okuhle kwengane.

Sengiphetha, sithanda ukugcizelela ukuthi kubalulekile ukuthi abafana benze ama-push-up. Wonke ubaba kufanele afundise ingane yakhe, futhi, ngaphezu kwakho konke, ngesibonelo sakhe. Lokhu kungukuzivocavoca okuyisisekelo okukhombisa amandla futhi kubeka isisekelo sokubukeka komuntu esikhathini esizayo. Itholakala kuwo wonke amazinga we-TRP nasezinhlelweni zesikole. Kwenziwa yonke imidlalo. Ukufundisa ingane ukwenza ama-push-up kusuka phansi akunzima neze, ikakhulukazi ngoba le ndlela ilula ngokweqile. Umsebenzi wakho omkhulu ukulungiselela izicubu zomthwalo. Uma umzimba nezicubu zilungile, ingane yakho ngeke ibe nezinkinga ngama-push-up.

Bukela ividiyo: The Ultimate Handstand Push-Up Tutorial INCREASE REPS (Novemba 2024).