Abasubathi abaningi banesithakazelo ekutheni ama-push-ups angasiza ekwakheni ukukhululeka kwemisipha okusebenzayo. Futhi kungenzeka yini, ngosizo lokwehluka okuhlukile kwalokhu kuvivinya umzimba, ukufeza umphumela oyifunayo, ngaphandle kwemithwalo yamandla eyengeziwe ejimini.
Kulesi sihloko, sizohlaziya ngokuningiliziwe isihloko se-push-up emahlombe asuka phansi, izimpendulo zemibuzo engenhla, futhi sinikeze nezincomo eziwusizo zokukhula okusheshayo kwemisipha.
Kungenzeka yini ukwakha amahlombe uma wenza ama-push-up amaningi?
Okokuqala, kumele siqonde ukwakheka nokwakheka kwalokhu kuvivinya umzimba. Kufanele wazi ukuthi ama-triceps nemisipha ye-pectoral ithola umthwalo omkhulu ngesikhathi sokunyuswa. Uma uzivocavoca ngokungalungile (sakaza izindololwane zakho ngokweqile, goba emhlane ongezansi, ungabi phansi ngokwanele), bese kuphela isifuba.
Ukuze wakhe impumuzo nekhwalithi ephezulu, udinga ukupompa imishayo yangaphambili ye-delta, maphakathi nangemuva. Ngeke zibe khona izinkinga ngalezi ezimbili zokuqala. Kepha ama-push-up kuma-deltas angemuva awonakalisa sonke isithombe, ngoba asithinta kancane kuphela, esinganele umthwalo ophumelelayo. Kungani lokhu kwenzeka?
Uma sikhuluma ngolimi lwabaqeqeshi, i-delta ephakathi "yeba" umthwalo kusuka emuva, ngoba bobabili banomsebenzi ofanayo - ukudonsa imisipha ngendlela efanele. Ngokomzimba, umuntu akakwazi ngandlela thile "ukucisha" umsebenzi we-delta ephakathi ukuze asebenzise ngokuphelele emuva. Ngakho-ke kuvela ukuthi ama-push-up wokupompa amahlombe awavumeli ukusebenza yonke imisipha yebhande lehlombe eliphezulu.
Imishayo yangemuva ikhishwa ngempumelelo nge-barbell kanye ne-dumbbells. Ngakho-ke, impendulo yombuzo othi "kungenzeka yini ukumpompa amahlombe ngama-push-up avela phansi" izoba yimbi. Yebo, uzokwandisa ukukhuthazela kwakho, uthuthukise ukukhululeka kwakho, uqinise imisipha yakho. Kepha sebenza, maye, akuphelele. Yamukela ukuthi awukwazi ukwenza ngaphandle kokuyinkimbinkimbi ngezisindo (isisindo kuphela esinikeza umthwalo odingekayo wokukhula kwemisipha).
Kodwa-ke, ukuqhutshwa kwamahlombe ngaphandle kwemishini kungenziwa ukwengeza ukuqeqeshwa kwamandla ayisisekelo kuwo wonke amaqembu emisipha. Sizokukhombisa ukuthi ungampompa kanjani amahlombe akho ngama-push-up kusuka phansi, unikeze umehluko owusizo kakhulu wale nhloso.
Izinhlobo zokuzivocavoca zokukhula kwemisipha yehlombe
Ngakho-ke, hlobo luni lwama-push-ups lunyakazisa amahlombe, ake siwafake ohlwini, futhi futhi sihambe ngokushesha kule nqubo. Okokuqala, amaphuzu abalulekile:
- Ungalokothi ushiye ukuzivocavoca;
- Buka ukuphefumula kwakho - ukwenza ama-push-up, uphefumulele ekwehleni, ukhiphe umoya ngokwanda;
- Ungalokothi uvivinye umzimba uma uzizwa ungaphathekile kahle;
- Bheka ukuma okufanele bese ulandela ngokucophelela inqubo. Ngaphandle kwalokho, izinzuzo zemizamo yakho ngeke zibe ngaphezulu kokuthi umane uvuse ushukela embizeni yetiye ngesipuni.
Okwakudala
Uma ufuna ukuthi ungakha kanjani amahlombe ngama-push-up, ungakhohlwa okwakudala okungagugi.
- Thatha ukugcizelela okulele ezingalweni ezeluliwe, ezibekwe kububanzi behlombe. Sabalalisa imilenze yakho kancane. Umzimba kufanele uqonde, ngaphandle kokugoba emuva nezinqe ezivelayo;
- Phusha ngesigqi, uzama ukuthinta phansi ngesifuba sakho bese ubuyela ezingalweni ezeluliwe. Musa ukusabalalisa izindololwane zakho zibanzi kakhulu;
- Yenza okungenani amasethi ama-3 we-15 reps.
Ukuhlelwa kwesandla sedayimane
Ungakwenza kanjani ukusunduza emahlombe akho ukuze uhlanganyele imisipha ekhonjiwe eminingi ngangokunokwenzeka? Vele, zijwayeze ukwehluka okuhlukile kokuvivinya umzimba. Ama-diamond push-ups abhekwa njengenye yezindlela eziphumelela kakhulu kuma-triceps. Zenziwa ngendlela efanayo neyakudala, kepha izandla phansi zibekwa ziseduze komunye nomunye ngangokunokwenzeka, zakha uhlaka lwedayimane olunezithupha nezipikili. Ngokwenza lokhu, kubalulekile ukuthi ungazisabalalisi izindololwane zakho ezinhlangothini, uzigcine emzimbeni.
Kuqondile
Lolu hlobo lwe-push-up lwamahlombe abanzi aluvamile ukwenziwa ngabantu besilisa, isizathu ukuthi kube yinkimbinkimbi. Ngolimi olutholakalela, kuzofanele ucindezele ubheke phansi usuka kusitendi esime mpo odongeni.
- Isikhundla sokuqala - isibambo sezandla, izinyawo ezithinta ukusekelwa kwebhalansi;
- Yehlisa phansi ngokugoba izindololwane zakho ku-90 ° angle. Kule nguqulo, izindololwane zingasakazeka zihlukaniswe;
- Khuphuka, uqondise izingalo zakho;
- Izindlela ezi-3 ezanele izikhathi eziyishumi.
Ime mpo
Le nguqulo engasindi ye-push-up yangaphambilini ububanzi behlombe, yenziwa ngokusekelwa okukuvumela ukuthi usethe umzimba nge-engela lokungenani ama-50 °.
- Thola ibhentshi kuze kufike ezinqeni noma ngaphezulu;
- Isikhundla sokuqala - imilenze ekusekeleni, izandla phansi, umzimba uqonde;
- Yenza ama-push-up, ugoba izindololwane zakho engxenyeni efanele, uzisakaze.
Ukubuka okuphindayo, kusuka ekusekelweni
- Yima ufulathele usekelo, beka izintende zezandla kuyo ngemuva;
- Ungakwazi ukugoba amadolo akho kancane, kepha uma ufuna ukwenza kube nzima kuwe, gcina imilenze yakho iqonde, uhlale ezithendeni zakho;
- Qala ukuphokophela phezulu, uthathe izindololwane zakho emuva ngqo, ekhoneni lesokudla;
- Buyela endaweni yokuqala bese uzithoba futhi.
- Kuyo yonke indlela (okungenani ukuphindaphinda okungu-15), umzimba ubanjwa ngesisindo.
Kungenzeka yini ngandlela thile ukusheshisa ukukhula kwemisipha?
Siphetha ukushicilelwa ngesihloko esithi "ukuthi ungampompa kanjani amahlombe akho ngama-push-up", sizonikeza ngamathiphu asebenzayo ukusheshisa umphumela
- Ungakunaki ukuqeqeshwa kwamandla. Ukuxoshwa kusho ukuvivinya umzimba ngesisindo sakho. Akunakwenzeka ukwakha ukukhululeka kwemisipha ngaphandle kokuthwala;
- Iya ejimini okungenani ama-2 ngesonto - uzivocavoca nge-barbell, dumbbells, kuma-simulators;
- Thintana nabaqeqeshi abanolwazi ukukusiza ukuthi wakhe uhlelo lokuqeqeshwa kwemisipha oluyimpumelelo;
- Yidla ukudla kwezemidlalo okunothile ngamaprotheni, amaminerali kanye namavithamini;
- Zitholele umsoco wezemidlalo osezingeni eliphakeme.
Ngakho-ke, sithole ukuthi ama-push-up emahlombe wodwa awakwazi ukufaka esinye isitimela esigcwele ejimini. Kodwa-ke, zisebenza kahle njengomthwalo owengeziwe ozokhulisa ukubekezela komsubathi, amandla nokuqina kwemisipha. Futhi ngaphandle kwalezi zinto, akukho sifundo esisodwa esizosebenza kahle futhi sisebenze.
