Ukuzivocavoca nge-bodyweight ukufeza umzimba oqinile, onemisipha kuyasebenza njengokuzivocavoca umzimba. Ukududulwa kwengalo eyodwa kungenye yokunyakaza okudala futhi okunzima kakhulu. Inqubo ephelele idinga amandla amakhulu - ukuthola indlela ecacile, nakanjani uzothola esinye isizathu sokuziqhenya.
Yimiphi imisipha esebenzayo?
Ukuze uqonde indlela yokwenza kahle ukuzivocavoca umzimba, okokuqala udinga ukuthola ukuthi imiphi imisipha esebenza ngesikhathi sokunyuswa ngakolunye uhlangothi? Ngokuvamile, lo msebenzi ufaka amaqembu emisipha afanayo abandakanyeka kuma-push-up ajwayelekile avela phansi:
- imisipha emikhulu ye-pectoral;
- ama-triceps;
- imisipha ye-deltoid;
- ama-biceps;
- imisipha yesisu eyi-rectus ne-oblique;
- imisipha yangaphakathi serratus;
- imisipha ye-gluteus maximus;
- imisipha;
- ama-quadriceps;
- imisipha yethole;
- latissimus dorsi.
Umehluko phakathi kokukhethwa kukho kumthwalo okhulisiwe kumaqembu athile emisipha. Enguqulweni "yesandla esisodwa", amathole, imisipha kanye ne-quadriceps akubalulekanga kangako. Lokhu kukhulisa kakhulu umthwalo kuma-lats. Njengoba kulahleka elinye lamaphoyinti okubekisa amakhulu, umzimba udinga iziqinisi ukuze ulinganise. Kulo mongo, ama-lats abizwa ngokuthi yimisipha yokuzinzisa.
Indima yemisipha ethile iyakhula noma inciphe ngokuya ngesimo somzimba, izingalo, ukhalo nemilenze. Ukusondela kwendlela yokwenza kufanelekile, umthwalo ukhulu kuma-triceps, ama-deltas, i-abs kanye ne-stabilizers. Indlela ekahle yileyo edinga umzamo omkhulu. Mayelana nalokhu - esigabeni esihambelanayo.
Izinzuzo nezinzuzo zokuvivinya umzimba
Ukucindezela ingalo eyodwa kungukuzivocavoca okuzokwenza ube namandla kakhulu futhi ubekezelele. Sibonga ingxenye kaPaul Wade, umbhali weThe Training Zone, lezinhlangano seziyaziwa njengokuqhutshwa kwejele. UPaul wachitha iminyaka eminingi etilongweni, lapho akwazi khona ukukhulisa amandla amakhulu kakhulu ngokuqeqeshwa ngesisindo sakhe. Futhi ama-push-up adlale indima enkulu ekuthuthukiseni amandla amabutho kaWade.
Yize isiboshwa singazange sizijwayeze ukuzilolonga isisindo, kodwa sike sazithola sesihileleke empikiswaneni yokufuna ukwazi. Umbhali wencwadi ekhuthazayo wanikezwa ukubamba iqhaza komunye wemidlalo yokuphakamisa amandla. Efuna ukufakazela inzuzo yohlelo olungenazo izinto, uPaul wavuma ukubheja. Ngaphandle kokuhlangenwe nakho okuningi nge-barbell, ukwazile ukuthatha indawo yesithathu. Lokhu kungumphumela wokuzivocavoca okunamandla okwenzelwe ukucindezeleka kwemvelo.
Ukukhula kwamandla
Ama-push-up avamile aba yinto elula yokuzivocavoca, umfutho wayo ongakhuphuka, ikakhulukazi ngokwandisa inani lokuphindaphinda. Susa isandla esisodwa, futhi umthwalo uyanda nge-oda lobukhulu. Zama ukwenza ukunyakaza kuphelele, futhi i-physics izophonsa ukuhleleka okuningi ngaphezulu. Abantu abakwazi ukwenza ama-push-up ngasesandleni esisodwa, akekho noyedwa owake waba nelungelo lokuthi abize ababuthakathaka. Okungenani imilenze yabo ayikaze yeqe umkhawulo wejimu.
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Ukukhuthazela okwengeziwe
Ngokuhamba kwesikhathi, njengoba amandla omzimba ekhula, isimo esifanayo senzeka njengakwi "classic". Umzimba uzivumelanisa nomthwalo futhi uphendule ekuqeqeshweni ngokukhuthazela okwengeziwe. Abasubathi abakwaziyo ukusunduza ama-single amaningi banokulawula okuhle komzimba futhi bakhathele kakhulu ngaphansi kwezimo ezijwayelekile kunabantu nje abafayo.
Amandla wokuzijwayeza noma kuphi
Uma isiboshwa esisele sodwa sikwazile ukuba yi-titan "yemfundo yomzimba", izikhalazo ngokungabi bikho kwezimo ezifanelekile zibukeka zingenangqondo futhi zidabukisa. Ukusizakala kokuphushulwa kwengalo eyodwa ukuthi kungathi ezinyangeni ezimbalwa bangaguqula umuntu ongaqeqeshiwe abe yisibonelo.
UPaul Wade wagcina esejele eneminyaka engama-23. Ngokuphakama kuka-183 cm, wayenesisindo esingu-68 kg kuphela. Akulula ngamapharamitha anjalo emigodini. Kepha, eqale ukuziqeqesha kanzima, ngemuva konyaka wayengomunye weziboshwa ezinamandla kakhulu. UWade akayedwa - imvamisa "ozakwabo" bamangala ngamakhono omzimba. Isibonelo sakhe nezibonelo zabanye abanjengaye ziyasitshela - zikhombisa amandla okuqeqeshwa komzimba. Ngendlela, kuwebhusayithi yethu, esigabeni sokuzivocavoca kwe-crossfit, ungathola izivivinyo eziningi zokusebenza ngesisindo sakho.
Ibhalansi
Ukuthuthuka okuthuthukile kudinga ukusebenza kwemisipha okuhlelekile. Kanye namandla, ikhono lokulawula umzimba wakho nalo liyakhula. Umzimba "ufunda" ukusebenza kumodi ye-monolith - amanye amaqembu ahlobene kakhulu namanye. UBruce Lee uyisibonelo esihle kakhulu somuntu owayengamela "i-physics" emqondweni. UDrako omncane naye wenza ama-push-up amaningi.
Irekhodi likaBruce Lee lokuphusha ngesandla esisodwa (eminweni emibili) - amahlandla ama-50. Ngokwengxenye ngenxa yalokhu, waba "yindoda yasentwasahlobo", elungele futhi ekwazi noma ngasiphi isikhathi ukuhambisa njengekati kwenye indawo.
Ukwehla kwesisindo
Ama-push-up awukuzivocavoca okusebenzisa amandla. Ngokuhlola umzimba wakho njalo ngamandla, ungenza inqubekela phambili esheshayo ekunciphiseni isisindo. Manje ipulangwe seliyimfashini - ukuzivocavoca okusebenzayo kwabezindaba. Kepha uma uphakamisa phezulu, wenza ibha efanayo ekunyakazeni. Ngaphandle kokusekelwa ngakolunye uhlangothi, ukwenza ukuvivinya umzimba kunzima kakhulu, ngakho-ke, ukubuyela kukho kuphezulu.
Impilo engcono
Ukunyakaziswa kwengalo eyodwa njalo kungasiza ekuthuthukiseni ukusebenza kohlelo lokugaya ukudla. Ngenxa yabo, inhliziyo iyaqina futhi amandla okuphefumula ayanda. Banomphumela ozuzisayo emathanjeni nasemigudwini - bayaqina.
Umthelela omuhle ngokwengqondo
Bambalwa abaziyo ukwenza ama-push-ups ngakolunye uhlangothi. Vumelana, kumnandi ukuba yingxenye yeqembu elincane labasubathi. Mhlawumbe awunandaba nomona nokubabazeka kwabanye, kodwa noma kunjalo, uzothola ilungelo lokuziqhenya ngawe.
Kepha akuyona ngisho indaba yokuziqhenya noma yokuzigabisa. Ukuguqulwa kwamakhono omzimba kuholela ekwandeni kokuzethemba. Ukushintshwa kusuka kwesinye isimo kuye kwesinye kuhambisana njalo nomphumela omuhle wengqondo. Ngisho nabaphakamisi bezinsimbi abanesipiliyoni noma abasebenza ngamandla abakwazi ukwenza lo msebenzi. Amaphesenti amancane abantu angaqeqesha ngenqubo ephelele. Akukuhle yini ukuba senkampanini enjalo?
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Inqubo yokwenza
Kunokwehluka okuningi kwalokhu kuvivinya umzimba. Ezinye zazo zenzelwe abaqalayo, ezinye zingenziwa kuphela ngabasubathi abaphambili. Cabanga ngamasu we-classic, inketho enzima kakhulu. Ukuqala kuwo, unganciphisa umthwalo - lokhu kukuvumela ukuthi ufunde ukuhamba kancane kancane, kungakhathaleki ukuthi unamakhono okuqala.
Ukuhluka okujwayelekile kufana nokucindezela okuvamile. Umehluko obonakalayo uku "kunqanyulwa" kuphela kwesandla esisodwa. Akekho ozophumelela khona manjalo, noma ngabe umgijimi unamandla kangakanani ngokomzimba. Lapha udinga amakhono akhethekile futhi "ucija" imisipha nemisipha yalokhu kuvivinya umzimba.
I-push-up yakudala
Inqubo yokuqinisa ingalo eyodwa:
- isikhundla sokuqala - umzimba ulayini owodwa, imilenze ihlukaniswe ububanzi behlombe noma incane, isandla esisebenzayo singaphansi kwehlombe, esinye isandla sisesinqeni noma ngemuva ngemuva; amaphuzu amathathu okusekela: isundu nezinzwane;
- ngenkathi uhogela, ugcina umugqa wokuqala womzimba nemilenze, zehlise ezingeni lokuthinta phansi ngebunzi lakho; lwela ukusonteka okuncane komzimba nokutsheka kwehlombe - womabili asiza ekuqondeni ukuzivocavoca umzimba, kepha anciphise umthwalo;
- njengoba ukhipha umoya, buyela endaweni yokuqala.
Okuhlukile okuyisithenjwa
Izimpawu zokusebenza kwesethenjwa:
- amahlombe afana phansi;
- ukusonteka komzimba kuncane;
- imilenze ayibanzi kunobubanzi behlombe;
- isifuba nekhanda kusondele phansi ngangokunokwenzeka;
- isinqe sihambisana nomzimba.
Iningi labantu okuthiwa linamandla okunyusa lokho likhohlisa abanye nalo. Ngokuyeka inqubo ephelele, ungakwenza kube lula kakhulu. Goba okhalo lwakho kancane, uzisize ngehlombe lesandla sakho esingenzi lutho, yandisa imilenze yakho - kuzoba lula kakhulu ukuyiphakamisa. Ukuphusha okunjalo kungajabulisa abangaziwanga, kepha kungani uzikhohlisa?
Noma kunjalo, amaphutha amasu angabhekwa njengalawo kuphela kumongo wokusebenza okuhle. Kuze kube yilapho usuwazi kahle lo msebenzi ngokugcwele, ungona futhi kufanele wenze isono. Ngeke kusebenze ngenye indlela. Ukuthola ikhono elifiselekayo, ukuhlukahluka kwe-classic kuzofika kahle.
Izinhlobo zokuzivocavoca umzimba
Izinhlobo ezichaziwe zokuphusha ngakolunye uhlangothi zenzelwe ukusiza ukufika ekusebenzeni kwesethenjwa. Ngokobuchwepheshe, akudingeki uzisebenzise zonke. Kwanele ukukhetha okulungile futhi uhambe kahle ubheke egoli. Kepha umkhuba ukhombisa ukuthi ukuhlukahluka ekuqeqeshweni kuholela enqubekweni esheshayo.
Ama-push-up ngokuxhaswa okuyingxenye ngakolunye uhlangothi
Udinga uhlobo oluthile lokusekelwa - noma yini engaphezu kwaphansi futhi elula ukuyisebenzisa izokwenza. Isikimu sokwenza:
- I-IP iyefana neyasendulo - ngomehluko wokuthi isandla samahhala sibekelwe eceleni futhi sihlala kubha, ibhola noma enye into; esimweni esinjalo, ukwesekwa okugcwele esandleni esingenzi lutho akunakwenzeka, kepha ukwesekwa okuyingxenye nakho kwanele ukuqinisekisa ukwehla okubonakalayo komthwalo;
- sebenza ukugxila emizamweni yesandla esisebenzayo.
Njengoba uthuthuka, gxila kakhulu ohlangothini olusebenzayo lomzimba, usebenzisa okuphambene okuncane nokuncane.
Ama-push-up usebenzisa isandla sesibili
Ukwenza ukuzivocavoca kube lula, ungenza ama-push-up ngezandla zombili, kepha faka eyodwa yazo ngohlangothi lwangemuva (okubizwa ngokuthi inketho ye-L7). Lokhu kuzodala i-fulcrum eyengeziwe, kepha kulesi sikhundla akunakwenzeka ukusekela ngokuphelele olunye uhlangothi. Ukuphazamiseka kunomthelela ekushintsheni okuzenzakalelayo kokugxila endaweni yomsebenzi. Uhlelo lokubulala luyafana.
Ama-push-up anezingalo ngaphezu kwemilenze
Kusukela esikoleni, siyazi ukuthi ukucindezela endaweni lapho izingalo ziphakeme khona kunemilenze kulula. Lolu hlelo lusebenza ngokunyakaza okukodwa futhi. Beka isandla sakho sokusebenza ebhentshini, embhedeni, noma kunoma iyiphi enye ingxenyekazi. Zama ukuzivocavoca okulandela inqubo yokubhekisela. Khetha ama-engeli athambile afanele ngokuwanciphisa njalo.
Kunezinhlobo ezahlukahlukene zama-push-ups phansi - izikhundla zezandla namaphethini ziyahlukahluka. Ezinye zazo zilungiselela, ezinye, kunalokho, ziwenza ube nzima umsebenzi.
| Uhlobo lokuphusha | Ama-nuances |
| Okubi | Isandla sesibili sisetshenziswa esigabeni sokuphakamisa. Esigabeni esingesihle (ukwehlisa) kusebenza isandla esisodwa kuphela. Ngokusobala, le nketho ilula kakhulu kunaleyo ephelele. |
| Ngokugxuma | Kusukela endaweni yokugcina (ingalo igobile, isifuba eduze kwaphansi), ilifti yenziwa ngejezi. Ngenkathi usiza isandla esigabeni esihle, kwesingesihle, udinga ukwehlisa ngobumnene, ngokumunca ukushaqeka, ungene engalweni egobile kancane. Lokhu kwehluka kungaqalwa ngenkathi kukwazi ukuphindaphindwa kaningana kokucindezelwa okujwayelekile "kwesandla esisodwa". |
| Akuphelele | Ububanzi bokuhamba bunqunyiwe. Ukulungisa i-amplitude, ungafaka, isibonelo, ibhola ngaphansi kwesifuba. Indlela enhle yokulungiselela umzimba wakho ukucindezeleka kwangempela. |
| Ngokusekelwa emlenzeni owodwa | Uhlobo oluyinkimbinkimbi lokujwayelekile. Udinga ukuphakamisa umlenze ophambene nesandla esisebenzayo. Okukhethwa kukho okuphakathi kusikisela ukuma okubanzi komlenze osekelayo nengalo eyeluliwe yamahhala yokulinganisa. |
| Ukuncika eminwe, isibhakela noma emuva kwesandla | Ukuzivocavoca okuvele kube nzima kakhulu kungaba nzima ngokwengeziwe ngokusebenzisa izindawo ezibuthakathaka zesandla njengokusekela. |
Ukungafani nokuqapha
Ukunyakaziswa kwengalo eyodwa akuyona eyabaqalayo. Ukuzivocavoca kudinga isisekelo somzimba esiqinile nokuqonda ama-nuances ezobuchwepheshe. Kunokuphikisana okumbalwa, kepha kunjalo. Ukuphusha ngaphandle kosekelo ngakolunye uhlangothi akunconyelwe abantu:
- unenkinga ngendololwane, isihlakala, namajoyini ehlombe;
- uphethwe yisifo senhliziyo; umthwalo osindayo "enjinini" yomzimba ungaholela ezinkingeni ezinkulu, uma kunezidingo zalokho - ukubonisana nodokotela kuyadingeka;
- Unemisipha eqaqekile kanye / noma nemisipha.
Izincomo zokusiza ukwenza ukuzivocavoca kube ngempumelelo futhi kuphephe ngangokunokwenzeka:
- yiya ekucindezelweni ejele kuphela ngemuva kokuba ukwazi ukuphusha ngezandla ezimbili okungenani amahlandla ama-50; lokhu kulungiselela kwanele ukungena ngokuphepha kuthrafikhi encishisiwe;
- ungaqhubeki nemizamo yokukwazi ukusebenzisa inqubo efanelekile yokuzivocavoca ngokugcwele uze ube nezinhlobo zokulungiselela ezingeni elifanele;
- lwela ukusebenzisa okuhlukahlukene - lokhu kuzokuvumela ukuthi usebenzise imisipha emincane ehlukahlukene engasebenzi kwenye inguqulo; ngenxa yalokho, uzothuthuka ngokushesha;
- ngokufana, qinisa imisipha ebandakanyeka kwezinye izivivinyo; kugcizelelwa ngokukhethekile ukuthi kubekwe emaphephandabeni nakuma-triceps;
- khumbula ukuthi inketho yesethenjwa iluhlobo olulodwa nje lokucindezela; udinga ukuyilwela, kepha ezinye izinhlobo zingabhekwa njengokulungiselela nokuzimela; Izinketho "ezincane" zingaba nzima kalula, ngokwesibonelo, ngokusebenzisa izinsimbi; ngaphezu kwalokho, ukuhlukahluka okuyinkimbinkimbi kungenziwa (noma kufanele) kwenziwe "ngezikhathi ezithile" - uma ngokunyakaza okugcwele ukwazi ukuphindaphinda okungu-1-2 kuphela, okusikiwe kuzokuvumela ukuthi usebenzele ukukhuthazela;
- ukuqapha isimo somzimba; uma ukhathele kakhulu noma usezinhlungwini, awudingi ukwenza ama-push-up.
Amaphutha ajwayelekile
Ngaphandle kokuthi sikhulume ngokuhamba okunenjongo ekwenzeni ama-push-up amahle, amaphutha angabhekwa:
- ephakamisa ukhalo; kufanele ukuyiphakamisa kancane, wephula umugqa oqondile womzimba nemilenze, futhi ingxenye ebalulekile yomthwalo izohamba;
- ukulwela ukungabi bikho ngokuphelele kokuhlushwa komzimba; Ukuphambuka okuncane kusuka ku-eksisi akuvumelekile nje - ngaphandle kwalokhu akunakwenzeka ukukhama ngakolunye uhlangothi; okungenani kuze kube manje alikho icala elilodwa elirekhodiwe;
- isikhundla sokuqala kwesandla esisebenzayo, lapho ibhalansi yomzimba ingenakwenzeka kulesi sigaba samakhono omzimba noma ngokujwayelekile; kugcwele ukuwa;
- ukuzama ukusebenza kuze kube semkhawulweni nakho kungaholela ekulahlekelweni kokulawula nokuwa kobuso phansi.
