Ungafunda kanjani ukwenza ama-push-up kusuka phansi kusuka ekuqaleni: ama-push-ups wabaqalayo

Ungayifunda kanjani ngokushesha ukusunduza isuka phansi kusukela ekuqaleni? Abantu abaningi bafuna impendulo yalo mbuzo, ngoba kungama-push-up angathathwa njengokuzivocavoca okucishe kufane nendawo lapho imisipha eminingi emzimbeni wethu ibandakanyeka khona. Futhi, ngokuzivocavoca nsuku zonke, kungasiza labo abafuna ukunciphisa isisindo, okubalulekile kwabaningi bethu, futhi kwenze nomzimba wanoma yimuphi umuntu ube muhle futhi usizakale.

Abanye bethu baphupha ngokufunda masisha ukwenza ama-push-up ayi-100 elandelana, abanye bafuna ukwenza ama-push-up eminweni yethu, abanye baze bafune nokufunda ukwenza ama-push ngasesandleni esisodwa ukuze bahehe abanye ngamandla abo nobungqabavu. Kepha, uze ujwayele ukwenza kahle isisekelo sezisekelo - i-push-up yakudala - konke lokhu okujabulisayo ngeke kutholakale kuwe. Ngakho-ke, kunalokho qala ukuqeqeshwa kwakho!

Uma ufuna ukwazi ukuthi ungafunda kanjani ukukhuphuka kubha evundlile, qiniseka ukuthi ufunda i-athikili ekulesi sihloko kuwebhusayithi yethu.

Ungayifunda kanjani inqubo yakudala?

Okokuqala, ake sihlukanise inqubo eyisisekelo. Kufanele ufunde ukwenza ama-push-up kanjena:

• Isikhundla sokuqala: ipulangwe ngezingalo ezeluliwe, umzimba uqonde, ikhanda, emuva, isinqe nemilenze kwakha umugqa oqondile;
• Ukubuka kubheke phansi ezintendeni zezandla;
• Ngenkathi uhogela, yehlisa ngobumnene phansi, ngenkathi ukhipha umoya, vuka;
• Ungazungezi umhlane wakho noma uphumele ezinqeni.
• Yenza inombolo edingekayo yokuphindaphinda nezindlela.

Ukufunda ukwenza ama-push-up kusuka ekuqaleni, kubafana namantombazane, sincoma ukuqala ngokuzivocavoca umzimba.

Yiziphi izivivinyo ezizokusiza ufunde

Ngakho-ke, inhloso yethu enkulu ukuqinisa imisipha yezingalo nesifuba. Kunokuvivinya umzimba okuningi okusebenzisa imisipha efanayo nama-push-up akudala, kepha ahlukaniswa njengamnene. Banikela ngokuzivocavoca okulingene okulingana nabantu abalufanele uhlelo lwe-push-up lwabaqalayo.

Push ups kusuka odongeni

Lokhu kuvivinya kusebenza kusebenza kakhulu emisipheni yangemuva, isisu nezingalo, ikakhulukazi ama-triceps. Ungafunda kanjani ukusunduza uphume odongeni?

• Yima ubheke ukwesekwa, beka izandla zakho kuyo ibanga elilingana nobubanzi bamahlombe akho;
• Njengoba uhogela, goba izindololwane zakho, uye odongeni kuze kube yilapho isifuba nebunzi lakho kulithinta;
• Njengoba ukhipha umoya, buyela endaweni yokuqala;
• Gcina umzimba umile, ungagobi ngemuva noma emuva, qinisa umshini wokunyathelisa. Kusebenza umhlane nezingalo kuphela.

Ungakufunda kanjani ngokushesha ukwenza ama-push-up phansi kahle usebenzisa lo msebenzi othize, ngoba awubandakanyi imisipha ye-pectoral? Qala kancane kancane usuke odongeni - lapho uqhubeka nokuya kude, kulapho ibele lizofakwa khona kakhulu kunqubo. Ngokuzayo, qhubekela phambili uphusha kusuka ebhentshini.

Ama-push-up ebhentshini

Lokhu kuvivinya kusebenza i-triceps, i-front and back delts, isifuba, emuva, i-abs, nemilenze. Njengoba ukwazi ukubona, kudwetshiwe i-atlas yemisipha egcwele yama-push-up akudala, okusho ukuthi usesendleleni efanele. Ukufunda ukwenza ama-push-up kusuka ekusekelweni okuvundlile kunzima kakhulu kunokuvela kokuqondile, kepha kusalula ukwedlula phansi, yingakho ukuzivocavoca kuhlukaniswa njengokuqhutshwa kwabaqalayo.

• Thola ibhentshi noma isihlalo esifanelekile (uma ukwesekwa kuphakama, kuba lula ukusunduza)
• Thatha indawo yokuqala: ukulala phansi, izandla ebhentshini, umzimba uqonde, ukushuba komzimba, ubheke phansi;
• Njengoba uhogela, qala ukuphokophela phezulu, ugoba izindololwane zakho engxenyeni yama-degree angama-90, wehlela phansi kusekelo;
• Njengoba ukhipha umoya, buyela endaweni yokuqala;
• Musa ukugoba ngemuva, ungaphumi nembongolo.

Ukuze ufunde ukuthi ungenza kanjani ama-push-up kalula ngeviki nje, funa ukwesekwa okuvundlile ngaphansi nje kwangaphambilini nsuku zonke. Ngakho-ke, hhayi namuhla noma kusasa, uzobe usuvele uqala ukusebenza phansi.

Plank on izingalo ezeluliwe

Lokhu kuvivinya umzimba kuthuthukisa ukukhuthazela komsubathi, kuqinisa imisipha yomgogodla, futhi kwakha isisekelo senqubo elungile. Ukuze ufunde, funda imithetho:

• Thatha ukugcizelela okulele ezingalweni ezeluliwe, sandisa imilenze yakho ububanzi behlombe;
• Qinisa isifuba sakho, i-abs nezinqe, gcina umzimba welulelwe ngentambo;
• Lungisa isikhundla semizuzwana engama-40-60;
• Yenza amasethi ama-3 ngekhefu lemizuzu engu-1-2;

Ngokuzivocavoca ngakunye, zama ukukhulisa isikhathi esichithwe eplankini, usilethe emizuzwini engu-4-5.

Ukuphusha amadolo

Ukuzivocavoca kubizwa nangokuthi isifazane ngenxa yomthwalo okhanyisiwe emisipha ehlosiwe. Kepha lokhu akusho nakancane ukuthi abanandawo ohlelweni lokuphokophela abaqalayo besilisa, ngoba bayilungiselela ngokuphelele imisipha ukuze ilayishe ngokugcwele. Ungakufunda kanjani ukwenza ama-push-up ngale ndlela:

• Indlela yokwenza cishe ayihlukile ku-algorithm yama-subspecies asezingeni eliphakeme, umehluko kuphela ukugcizelelwa hhayi kwamasokisi, kodwa emadolweni;
• Thatha ukugcizelela okulele ezingalweni ezeluliwe, umzimba uqonde, ubheke phambili, imilenze emadolweni akho, uwele emaqakaleni wakhuphuka;
• Njengoba uhogela, zehlisa uye ezansi, lapho uphuma, uvuke ngobumnene;
• Qhubeka nokwenza ama-push-up ngenombolo edingekayo yama-reps namasethi.

Izindlela zokusunduza nezici zokwenza kwabo

Okwakudala

Kunezindlela ezimbili zokubeka izandla zakho ku-push-up yakudala - emincane (izintende ziyathintana futhi zitholakala ngqo ngaphansi enkabeni yesifuba) futhi zibanzi (izintende zibanzi kancane kunamahlombe). Esimweni sokuqala, umthwalo omkhulu uku-triceps nohlangothi lwangaphakathi lwemisipha ye-pectoral, kuthi kwesesibili, kube yimisipha ye-pectoral ne-deltoid. Ngokuthuthuka okuhambisanayo kwemisipha yomzimba, kunconywa ukuthi ukwenze ngokushintshana, ngokwesibonelo, zonke izinsuku.

Ukwenziwa kanjani: Izintende zezandla nezinzwani zezinyawo zihlala phansi, umzimba uqondile, izingalo ziqonde. Sigoba izindololwane zethu, sizithoba phansi, siyithinte ngesifuba bese siphinde selula izingalo zethu.
Wonke umuntu angalawula inani lokuzivocavoca nezindlela kokuzivocavoca okulodwa ngokuzimela, ngokusho kwamandla abo nesifiso sabo, into esemqoka okufanele ikhunjulwe ukuthi kubalulekile hhayi kuphela ukwenza ama-push-up ngaphezulu, kodwa kunalokho ukukwenza kahle.

Amaphutha amakhulu wabaqalayo:

• Lapho kuphakanyiswa, izingalo azigoqeki ngasikhathi sinye, kodwa ngokulandelana;
• Imilenze, isibilini namahlombe akwenzi umugqa oqondile, umzimba uyagwedla noma ugobele phezulu;
• Lapho wehlisa phansi, amadolo, isinqe noma okhalweni kuthinta phansi;
• Ukwehliswa akuphelele - isifuba asithinti phansi.

Uma wenza njalo ukuzivocavoca okudingekayo nsuku zonke, ngaphandle kokweqa ukusebenza, uzowubona ngokushesha umphumela - ngesonto umzimba wakho uzoqina ngokwengeziwe, izingalo zakho ziyoqina, futhi i-abs yakho izoba nzima. Futhi ngenyanga, kungenzeka impela, usuvele ufunde indlela yokwenza ama-push-up izikhathi eziyishumi kuya kwezingamashumi amabili ngendlela eyodwa - konke kuncike ekukhuthazeni kwakho kuphela!

Ngokulinganisa

Uma usuvele ufunde kahle i-push-up elula "ngokuphelele" futhi umzimba udinga umthwalo owengeziwe, ungazama inguqulo eyinkimbinkimbi.

Ungakwenza kanjani: inqubo yokwenza ihambisana ngokuphelele neyasendulo, kepha ngaphezu kwalokho kufakwa ivesti ekhethekile yokulinganisa. Ngenxa yokushoda kwemishini enjalo kwabaningi bethu, ungayifaka esikhundleni sakhona ubhaka ojwayelekile ngento enzima noma idiski evela kubha ebekwe emhlane wakho.

Kumigoqo engalingani

Umbuzo wokuthi ungafunda kanjani ukuthi ungaphusha kanjani kahle imigoqo engalingani, impela, ukhathaza abaningi. Ngicabanga ukuthi wonke umuntu uyaqonda ukuthi lolu hlobo lwezemidlalo lungenziwa kuphela esimweni lapho uhlobo lwakudala lwenziwa nguwe kalula futhi lungabuniki ubunzima.

Ungakwenza kanjani: sidinga i-simulator ekhethekile ukukwenza. Umuntu ngesikhathi sokuphusha okunjalo, ngokungafani nezinketho zangaphambilini, usesimweni esiqondile. Izandla zibekwe kwimigoqo engalingani, izindololwane zitholakala eduze nomzimba ngangokunokwenzeka, futhi azisakazeki. Imilenze igobile emadolweni, izinyawo zihlangene. Egoba futhi evule izingalo zakho, uvuka kwi-simulator phezulu noma phansi.

Ukuthola izilwane ezishesha kakhulu emhlabeni, hlola enye indatshana nayo efakwe kuwebhusayithi yethu.

Ngabe inqubo elungile iyithinta kanjani?

Kubaluleke kakhulu ukuqala ukusunduza kusuka ekuqaleni kahle, kubo bobabili umfana nentombazane, lokhu kuzoqinisekisa ukusebenza kahle kakhulu kanye nezinzuzo zezempilo.

• Isibonelo, uma, ngokungafani nenqubo, uqala ukusunduza, uzungeze umgogodla, noma ukhiphe iphuzu lesihlanu, wonke umthwalo osuka emisipheni ekhonjiwe uzodluliselwa emuva. Umphumela ozuzisayo walokhu kuqeqeshwa uzoba mncane;
• Uma ungaphefumuli kahle, ungaphefumula, ulahlekelwe yisigqi sakho. Kubalulekile ukufunda ukuphefumula ngendlela efanele - lokhu kuzokhulisa ukukhuthazela futhi kuqinise uhlelo lwezinhliziyo;
• Ungathathi ikhefu elide kakhulu noma amajezi anamandla ukuze ungalimazi imisipha noma amalunga;
• Kubalulekile ukuqapha ukuma okufanele kwezandla, ngoba kunesibopho sokudlulisa umthwalo emisipheni ethile. Isibonelo, ukubamba okuncane kusebenzisa kakhulu ama-triceps, futhi okuphambene nalokho, lapho kufakwa khona izintende ngokubanzi, imisipha ye-pectoral izosebenza ngokwengeziwe.

Kungani kufanelekile ukufunda ama-push-up noma okuncane mayelana nogqozi

Njengoba wazi, noma yiliphi ibhizinisi lapho ukungaguquguquki nokuzikhandla okungaguquki kwemizamo ebalulekile kubalulekile kudinga ukukhuthazeka okukhulu. Uma ingekho, kungekudala uzoqala ukukhumbula ukuzivocavoca kwakho, usebenze ngokungagxili kubo, futhi, ekugcineni, uyeke ngokuphelele umsebenzi ocasulayo. Ukuvimbela lokhu ukuthi kwenzeke kuwe, sizonikeza lapha uhlu lwezizathu zokuthi kungani kufanele ufunde ukwenza ama-push-up kusuka phansi kusukela ekuqaleni.

Kungani udinga ukufunda ukuthi ungaphushela kanjani phansi kumfana noma owesilisa?

Uma ifulethi lakho lingenayo imishini ekhethekile yokuqeqeshelwa amandla, khona-ke ngama-push-up angabuyisela eziningi zazo, ngoba amandla okusunduza avela phansi athuthukiswa yimisipha yesifunda se-thoracic, i-abs, i-triceps, i-deltas, kanye nentamo ne-serratus anterior muscle.
Wonke umuntu uyazi ukuthi ama-push-up avela phansi aqeqesha ngokuphelele amandla nokukhuthazela endodeni. Umuntu ozinikele ekuziqeqesheni esebenzisa okungenani izinsuku ezimbili ngesonto uqhathanisa kahle nabanye futhi, kwesinye isikhathi, angakhuthazelela ukusebenza komzimba obucayi kakhulu.

Ukuba nomzimba omuhle, okhululekile, ukumangaza ubulili obufanele ngama-abs cubes namahlombe aqine, anemisipha - yini indoda engakufuni lokhu? Futhi konke lokhu kungafinyelelwa uma ufunda ukusunduza kahle kusuka phansi!

Kungani kukufanele ukufunda ukwenza ukusunduza okuvela phansi kwentombazane, intombazane noma owesifazane?

Uma uvame ukuhlushwa imikhuhlane, futhi amaphaphu akho asabela kunoma yikuphi ukushintsha kwesimo sezulu, kungukuthi ngokufunda ukwenza ama-push-up lapho ungayigcina khona impilo yakho. Ngesikhathi sokuphusha, igazi ligelezela esifubeni nasemaphashini, uhlelo lokuphefumula luyakhula futhi nomsebenzi wenhliziyo uyathuthuka.

Ngokusho kwabafundisi bokuzivocavoca, ukugoba nokwelula izingalo ngenkathi ulele phansi (njengoba ama-push-up abizwa ngolimi lobungcweti) kungakuthathela indawo cishe yonke indawo yokuzivocavoca umzimba, ngoba ngesikhathi sayo kuhileleke amaqembu emisipha abalulekile emizimbeni yethu.

Isisu esiyisicaba wonke umuntu wesifazane aphupha ngaso sakhiwe ngokuphelele ngosizo lwama-push-up kusuka phansi. Kulabo abenza ama-push-up amaningi, imisipha yesisu iyaqiniswa, futhi yibo abasiza ukunika isisu isimo esikahle.

Lokhu kuzivocavoca kulungisa ngokuphelele ukwakheka kwesifuba, kusenze sibe nokunwebeka kakhudlwana futhi singcole. Vele, ngeke ukwazi ukukhulisa usayizi wamabele akho usebenzisa ama-push-up kusuka phansi, kepha nesifuba esincane, esiqinisiwe sibukeka siyenga kakhulu kunesikhulu, kepha esingahlanzekile nesinamahloni.

Manje njengoba wazi konke ngezinzuzo zalokhu kuvivinya umzimba futhi uzimisele ngokufunda ama-push-up amaningi phansi, sizokutshela ngokulandelana, okulandelayo ozokuqonda ukuthi ungakufunda kanjani ngokushesha ukusunduza kusuka phansi kwentombazane noma umfana kusuka ekuqaleni.

Ungayenza kanjani inkinzo i-push-ups

Ngakho-ke, manje usuyazi ukuthi ungaphusha kanjani kahle kusuka phansi phansi kwabaqalayo, sethemba ukuthi usuqalile ukuzijwayeza. Ake sithi ubhekane ngempumelelo nohlobo lokuzivocavoca ngokugcwele, futhi uthole nemiphumela eqinile. Ngemuva kwezinyanga eziyi-1-2, abasubathi abaningi ngokuzikhandla baphokophela phezulu phansi izikhathi ezingama-40-50, ngisho nangaphandle kokuphefumula.

Isikhathi sokukhulisa umthwalo, funda ukwenza ama-push-up ngezinye izindlela, ngaphandle kwalokho imisipha izoma ukuthuthuka. Bheka uhlu lokuhlukahluka ukwenza umsebenzi ube nzima:

• Ama-push-ups aqhumayo (ngokotini). Ephuzwini eliphezulu, umgijimi udinga ukuba nesikhathi sokushaya ihlombe, edabula ngokuphelele izandla zakhe phansi. Basiza ukuthuthukisa hhayi kuphela imisipha, kepha futhi nejubane lokuphendula.
• Ngakolunye uhlangothi. Umsebenzi oyinselele kakhulu kubasubathi abanolwazi kuphela ongawenza. Ngaphezu kwemisipha eqinile futhi eqeqeshwe kahle, kubalulekile ukuba nomqondo othuthukisiwe wokulinganisela;
• Eminwe nasezibhakeleni. Ukuncintisana kwenzeka ngenxa yesikhundla esiphezulu somzimba, futhi izandla, iminwe nezihlakala nakho kuthola ukucindezeleka okwengeziwe;
• Ngezinyawo zakho ebhentshini. Kule nguqulo, ama-delta angaphambili abambe iqhaza kule nqubo, futhi isifuba nama-triceps asebenza ngemodi yokulayisha eyandisiwe.
• I-handstand. Umsubathi kufanele aqale ame ngezingalo ezeluliwe (ngokusekela odongeni noma, i-aerobatics - ngaphandle kokuxhaswa), abuye enze ama-push-up. Kunzima kakhulu ukufunda lo msebenzi, kepha kungenzeka. Umsubathi udinga ukuqina komzimba okuhle kakhulu kanye nomqondo othuthukisiwe wokulinganisela.

Ngakho-ke, saqaqa inqubo yama-push-up kusuka ekuqaleni kusuka kwezinye izindawo kusuka kuzo zonke izinhlangothi. Manje uyazi ukuthi ungafunda kanjani ukuqhubekela phambili, nokuthi ungawukhuphula kanjani umthwalo lapho ukuqeqeshwa sekuphelile. Ekuphetheni, sizonikeza uhlelo lokucindezela kusuka phansi kusuka phansi, olungasetshenziswa yinoma ngubani oqalayo, kungakhathalekile ukuthi uqeqeshwa kangakanani.

Uhlelo lwabaqalayo olususelwa ekuvivinyweni kokulungiselela

Okokuqala, khumbula ukuthi akunakwenzeka ukuthi uphumelele ekufundeni ukwenza ama-push-up kusuka ekuqaleni osukwini olungu-1, ikakhulukazi uma ngaphambi kwalokho ungazange unikeze imisipha yakho umthwalo nhlobo. Kodwa-ke, emavikini e-1-2 kungenzeka ukuthi ufunde ukuthi ungakwenza kanjani ukusunduza okugcwele kusuka phansi okungenani izikhathi eziyi-10-15.

• Qala ukulungiselela kwakho ngama-push-up odongeni - kwenze izikhathi eziyi-15-20, amasethi ama-2-3.
• Thatha igxathu eliya emuva nsuku zonke. Ngemuva kwezinsuku eziyi-3-4 zama ukuphusha kusuka etafuleni - izikhathi ezifanayo eziyi-15-20 kumasethi ama-2-3;
• Ekupheleni kwesonto lokuqala, kufanele ngokuzithemba uphume uphume ebhentshini;
• Kusukela ngesonto lesibili, xhuma ibha ezingalweni ezeluliwe nakweziphushuliwe kusuka edolweni;
• Ezinsukwini eziyi-10-12, imisipha yakho izobe isilungele ukuzivocavoca ngokugcwele.

Gxila endleleni ozizwa ngayo, uma imisipha ikulimaza noma imelana nayo, thatha ikhefu losuku olungu-1, kodwa uqhubeke ume kubha. Ungazivocavoci umzimba uma ugula.

Naka izinkambiso zokucindezelwa kusuka phansi etafuleni labaqalayo - ungafuni ukusetha amarekhodi, ngoba awukho kuma-Olimpiki. Umthwalo obaluliwe ukwanele ukuqeqeshwa kwekhwalithi ephezulu ngaphandle kokulimaza impilo.

Njengoba ukwazi ukubona, ukufunda ukwenza ama-push-up akunzima neze - into ebaluleke kakhulu ukulungisa imisipha kancane kancane, kepha ukwandisa umthwalo ngokulingene. Zibekele imigomo emikhulu futhi uqiniseke ukuthi uyayifinyelela!

Vele, kunokwehluka okuningi okuningi kulo msebenzi. Kepha, uma ukwazi kahle indlela ebaluleke kakhulu, yakudala yokwenza, khona-ke zonke ezinye izindlela ngokuhamba kwesikhathi ngeke zibe nzima kuwe. Sifisela wena impumelelo ekuqeqesheni kwakho!

Bukela ividiyo: Someone broke my world record, again. My Response Most Push ups In 30 Seconds (Novemba 2024).