Ama-push-ups aqhumayo

I-CrossFit isebenzisa izivivinyo ezimbalwa eziyisisekelo zomzimba. Enye yezinto ezithandwa kakhulu futhi eziphumelelayo ngama-push-up avela phansi. Ukucaca kwalokhu kuvivinya umzimba ngukuthi ngosizo lwayo ungathuthukisa hhayi imisipha ye-pectoral kuphela, i-triceps, i-deltas yangaphambili, kepha futhi uthuthukise kakhulu ijubane lokunyakaza kwesandla.

Kulesi sihloko, sizobhekisisa kahle uhlobo oluyinkimbinkimbi lokuzivocavoca - ukuqhuma okuqhuma phansi. Yibo, lapho kwenziwa kahle, ukuthi bathuthukise ngempumelelo kakhulu amandla emisipha nokushesha kokunyakaza. Kwenzeka kanjani lokhu - funda ku.

Yimiphi imisipha esebenzayo?

Okokuqala, ake sibheke ukuthi imiphi imisipha esebenza lapho wenza ukuqhuma okuqhumayo. Njengasokuzivocavoca okulula, izicubu zesifuba, i-delta yangaphakathi nezisu ziyabandakanyeka. Kodwa-ke, esimweni lapho wenza ukunyakaza okwengeziwe ngemilenze yakho, imisipha yezinqe, i-quadriceps, i-iliopsoas kanye nemisipha eyisikwele engemuva engezansi zibandakanyeka kakhulu emsebenzini. Eqinisweni, uvula lokho okubizwa ngokuthi "yimisipha eyinhloko", ebhekele isikhundla esifanele somzimba esikhaleni nokugcina i-geometry elungile yekholomu yomgogodla.

Izinketho zokuzivocavoca umzimba

Kunezinketho eziningi zokwenza ukuqhuma okuqhumayo. Sikukhethele eziphumelela kakhulu futhi sizibale ngokulandelana kobunzima obukhulayo. Esimweni ngasinye, indawo yokuqala iyafana - konke okunye kunamanga. Bese kuba nokuhlukahluka ngokuma kwezingalo, ukusetshenziswa kwemisipha yemilenze, njll.

Ngezandla phansi

1. Sibeka izandla zethu zibanzi kancane ukwedlula amahlombe, sehlise isifuba sethu phansi, ngokugoba izingalo ezinhlangothini zendololwane. Sizisunduzela phansi ngezandla zombili, izandla zidabukile phansi, kepha azishintshi izikhundla zabo - basunduza phansi - isigaba "sokukhululwa kwezingalo" - sithinte phansi ngezandla zethu.
   
2. Sibeka izandla zethu ububanzi ububanzi emahlombe, sehlise isifuba sethu phansi bese ngamandla siphusha phansi. Esigabeni "sendiza", sisabalalisa izingalo zethu zibanzi kunamahlombe ethu bese sihlala kule ndawo. Lapho sesifikile, senza ama-push-up kusuka phansi ngokubamba okubanzi, siphinde siphume futhi esigabeni "sendiza" sishintsha ukuma kwezandla endaweni yokuqala, okungukuthi, ububanzi behlombe buhlukanisiwe.
   
3. Ngaphambi kokuqala ukuvivinya umzimba, ezinhlangothini zombili zezandla, beka imigoqo emincane ngamasentimitha ayi-10-15 ukuphakama. Zingabekwa ngaphandle nangaphandle kwezandla, kepha ebangeni elifushane ukusuka ezandleni. Sizithoba ngamabele ethu phansi, siqondise izingalo zethu ngokucijile emalungeni endololwana bese sizidabula ebusweni, sihambise izintende zethu kwimigoqo elungiselelwe ngaphambilini. Senza ama-push-up emabhaleni, siphinde siphume bese sibuyela phansi.
   
4. Isikhundla sokuqala - ububanzi behlombe lezandla buhlukanisiwe. Okulandelayo, sizithoba ngesifuba phansi, bese ucija izingalo zethu ngokucijile bese uziphonsa phezu kwamakhanda ethu, sengathi sizama ukungena emanzini. Ekupheleni kokuzivocavoca, sifika endaweni yokuqala.
   
5. Sibeka izandla zethu ehlombe ububanzi, senze ama-push-up. Okulandelayo, sidudula phansi ngezandla zethu bese kuthi esigabeni "sendiza" sishaye ihlombe elilodwa ngaphambi kwesifuba, bese sizithoba entendeni yesandla sethu.
   

Ngomzimba wonke ususile phansi

1. Le nhlangano ifana naleyo echazwe ephuzwini lesi-5 lesigaba esedlule. Umehluko ukuthi kule nguqulo udinga ukuphuma ngezandla zakho, kepha ngasikhathi sinye ungadabuli izintende zezandla zakho kuphela, kepha namasokisi ezinyawo zakho phansi. Kufanele ufike endaweni efanayo owawukuyo ekuqaleni.
   

   

   © IMediteraneo - stock.adobe.com

2. Siphinde siqale lo msebenzi ngokubeka izandla zethu ububanzi ububanzi emahlombe futhi sehlise isifuba sethu phansi. Ngemuva kwalokho sicindezela phansi phansi ngezandla zethu, singene esigabeni "sendiza", ngenkathi sisebenzela emoyeni sijika nomzimba wethu wonke, siguqule ukubheka komzimba ngama-degree angama-90, bese sihlala ezandleni ezeluliwe.
   
3. Sishiye lokho okubizwa nge- "Aztec" kuze kube sekugcineni. Lokhu ukuhluka okunzima kakhulu kokuvivinya umzimba, ngakho-ke uma ungumdlali wokuqala, ngakho-ke akufanele uzame ukukwenza ngokushesha, njengoba ungalimala. Thatha indawo yokuqala ngezandla zakho zihlukaniswe ububanzi behlombe. Phusha phansi ngezandla zakho, ngenkathi futhi uklebhula ubuso bamasokisi. Ukusuka phansi, esigabeni sendiza, donsela ukhalo phezulu futhi, ngomqondo ongokomfanekiso, phinda uhhafu, uthinte izinzwane zakho ngeminwe yakho. Ngokushesha yehlisa isinqe sakho phansi, ubuyisele umzimba wakho endaweni yayo yasekuqaleni. Beka endaweni yokuqala, okungukuthi, uphinde uthathe ukwesekwa ngenkathi ulele phansi. Ngokufanelekile, akufanele uguqe ngamadolo esigabeni "sendiza", kepha-ke, uma ungeke ukwazi ukwenza lo msebenzi ngendlela efanele, donsela amadolo akho esifubeni sakho - ibanga lokunyakaza kwe-pelvis lizoba lincane, futhi ukuvivinya umzimba kuzoba lula ukukwenza.

Indlela yokuzivocavoca umzimba

Kungakhathalekile ukuthi uluhlobo luni lokuqhuma kokuqhuma onquma ukukwenza, kunamaphuzu amaningi obuchwepheshe abalulekile okufanele awabheke lapho wenza lo msebenzi:

• Imisipha yesifuba kanye ne-triceps kufanele iqiniswe kakhulu futhi ngasikhathi sinye, ukuze kudale umfutho wamandla adingekayo. Uma umfutho unamandla amakhulu, isigaba "sendiza" siyanda, kanye nezenzo eziningi ozoba nesikhathi sokwenza kulesi sigaba (ikakhulu sikhuluma ngokuqhutshwa ngokushaywa izandla).
• Masinyane ngemuva kokucindezelwa, izandla kufanele zikhululeke - le ukuphela kwendlela ongashintsha ngayo ngokushesha isikhundla sabo ngokuhlobene noma wenze uhlobo oluthile lokunyakaza.
• Imisipha yesisu kufanele ibe nesisindo ukugcina i-pelvis isesimweni esifanele.
• Lapho udinga ukusunduza phansi futhi ungadabuli izingalo zakho kuphela, kepha nemilenze yakho, ikhambi elifanele ukubeka izandla zakho ububanzi behlombe, ngaphansi kwezinga lamalunga ehlombe, futhi ngesikhathi sokuphusha, ngaphezu kwalokho zinikeze umfutho ngezinzwane zakho.
• Uma wenza ama-push-up "iziqhumane" ukuthuthukisa izimfanelo zokulwa, indlela yokusebenza enhle kakhulu kungaba ukwenza inani eliphakeme kakhulu lama-push-up amasekhondi ayi-10, kulandele amasekhondi angu-50 okuphumula. Izindlela ezinjalo zidinga ukwenziwa kusuka kathathu kuye kwemihlanu. Uma umgomo wakho kungukukhuthazela, lapho-ke awudingi ukuzama ukwenza ama-push-up amaningi ngangokunokwenzeka esikhathini esithile. Esikhundleni salokho, gxila ekuqhubekeni nokwenza ukuvivinya umzimba isikhathi eside ngangokunokwenzeka.

Ukuthuthukiswa kwezimfanelo ezisheshayo zezandla

Izimfanelo zejubane zezandla, okuthi, ngaphezu kwezamandla, zisize ukuthuthukisa ama-push-ups, ngeke zisize ngamandla kuphela nokudlala imidlalo, kepha nasempilweni.

I-Neuro-muscular synapse

Izinga lokuncipha kwensimbi yemisipha lilinganiselwe ngokuqinile. Inzwa edlulisa umfutho isuka ebuchosheni iye emisipheni ayikwazi ukwenza umsebenzi wayo ngokushesha kunesikhathi esithile. Kodwa-ke, uma sikhuluma ngomqondo wansuku zonke wejubane (nokuphoqelela, ngendlela), khona-ke le mfanelo ayixhomekile esikhathini sokushaywa yimicu yezinzwa, kodwa ekhonweni lokufaka ngokungenazizathu inani elikhulu lamayunithi wezimoto emsebenzini ngasikhathi sinye.

Enye yezimoto iyisigaxa semisipha, okusondela kuso inzwa, yakhe i-synapse ye-neuromuscular. Ukuze wenze ukunyakaza okuthile ngokushesha nangamandla amakhulu, imisipha eminingi kufanele ibandakanyeke emsebenzini ngasikhathi sinye. Futhi lekhwalithi ayitholakali kangako ngokuqeqesha imisipha njengokuqeqesha uhlelo lwezinzwa. Ukuzivocavoca, kulokhu, kufanele kwenziwe ngokushesha okukhulu, futhi ukunyakaza kufanele kube bukhali.

Impendulo esheshayo

Enye yezinto ezinhle kakhulu zokuzivocavoca zale njongo ama-push-ups aqhumayo. Ezimweni eziningi, esigabeni "sendiza", lapho usanda kuqala ukukhahlela, udinga ukuba nesikhathi sokwenza ukunyakaza okwengeziwe ngezandla zakho, isibonelo, ukushaya izandla. Ukuhlala kuyadingeka, noma ngabe kunjalo, entendeni yesandla sakho - futhi udinga ukwenza lokhu ngaphambi kokuthi ushaye ubuso bakho phansi. Lokho ukuthi, ijubane lokuphendula nokushesha kokunyakaza kwesandla kubalulekile. Ngakho-ke, ukusunduza okuqhumayo kuvame ukusetshenziselwa ukuqeqesha abagijimi esibhakeleni, isibhakela, i-ARB, i-combat sambo, i-MMA-karate, lapho kudingeka khona isibhakela esheshayo nesinamandla. Kodwa-ke, ama-push-up aqhuma anezinguquko eziningi ezizosiza abawela iziphambano, ngakho-ke sincoma ukuthi uzifake ezikhungweni zakho zokuqeqesha.

Izinzuzo zokuzivocavoca umzimba

Izinzuzo zokuqhushulwa phansi kuqhuma kanje:

• zakha ukuhlangana kwemisipha;
• ukwandisa isivinini sokuhamba;
• nikeza amandla wokuqhuma adingekayo kubuciko bempi.

Okuwukuphela kwempendulo yokuqhuma okuqhumayo yingozi yokulimala. Isibonelo, awukwazi ukubala amandla bese ushaya phansi ngobuso bakho. Ngakho-ke, kungcono ukuqala ukusebenzisa kwakho kokuthile okuthambile kunerabha noma ukhonkolo phansi - ukhaphethi we-wrestling, kulokhu, ulungile.

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Bukela ividiyo: Push Ups (May 2025).