I-RingPush-Ups ingumsebenzi omuhle kakhulu wokuthuthukisa imisipha ye-pectoral, ikakhulukazi ingxenye engezansi. Ngokuya nge-biomechanics yayo, kuyisiphambano phakathi kokusabalalisa ama-dumbbell nokucindezela ama-dumbbell alele ebhentshini eliqondile, kepha ngasikhathi sinye, esigabeni esingesihle, imisipha yesifuba yelula kakhulu, futhi esigabeni esihle udinga ukufaka inani elikhulu lemisipha eqinisayo emsebenzini ukuze ugcine ibhalansi hhayi ulahlekelwe ukulawula ukunyakaza. Ngaphezu kwesifuba, ama-triceps nama-delta angaphambili nawo asebenza kuma-push-up avundlile emasongweni, imisipha ye-rectus abdominis yenza umthwalo omile.
Indlela yokuzivocavoca umzimba
Ukuze wenze lo msebenzi kahle, udinga izindandatho zokuzivocavoca eziphansi noma amasongo ngokulungiswa kokuphakama. Uma kungenjalo, ama-TRX loops noma enye imishini efanayo ifanelekile - umthwalo uzocishe ufane. Indlela yokwenza ukucindezela okuvundlile emasongweni imi kanjena:
- Khetha ubude obuphezulu bendandatho: 20-30 cm ngaphezulu kwezinga phansi. Lokhu kuzokuvumela ukuthi usebenze ngangokunokwenzeka, welula isifuba sakho engxenyeni engezansi yokunyakaza.
- Bamba izingxenye ezingezansi zamasongo ngezandla zakho bese uthatha indawo yokulala, uzama ukucindezela amasongo phansi ngesisindo somzimba wakho. Ungabeka amasongo ezingeni elifanayo noma ngokufana komunye nomunye, khetha inketho lapho kuzoba lula kuwe ukugcina ibhalansi yakho.
- Uthatha umoya, qala ukwehla ngokushelela phansi, ngenkathi ungavumeli amasongo agijime ngapha nangapha. Izindololwane zingabekwa kancane ezinhlangothini ukugcizelela umthwalo emisipheni yepectoral, uma izindololwane zicindezelwe izimbambo, ukugcizelela kuzoba kuma-triceps. Yehla phansi ngangokunokwenzeka ukuze welule kahle imisipha esebenzayo futhi uzuze ukujikeleza kwegazi okuhle.
- Qala ukunyakaza okuphezulu njengoba uphuma, uqhubeke nokucindezela amasongo phansi. Sebenza ngokugcwele, ulungisa izindololwane zakho phezulu.
Izakhiwo zokuqeqesha zeCrossfit
Siphakamisa ukuthi uzame izakhiwo eziningana zokuqeqeshwa kwe-crossfit ekuqeqesheni, okuqukethe ukuzivocavoca okunjengokucindezela okuvundlile emasongweni.
