I-Handstand Ring Push-Ups iyinketho ye-handstand push-up yabadlali abanesipiliyoni nabaqeqeshwe kahle. Kuba nzima ukuthi ukuma emasongweni ubheke phansi udonga, kunzima kakhulu kumsubathi ukugcina ibhalansi nokugcina ibhalansi. Kodwa-ke, lokhu kuvivinya kunomthelela nje ekuthuthukiseni leli khono ngenxa yokufakwa emsebenzini wemisipha emincane yokuzinzisa, cishe okungenakwenzeka "ukushaya isibhakela" lapho wenza izivivinyo ezijwayelekile, ngokwesibonelo, lapho uphakamisa i-handstand. Ngaphezu kwalokho, inqwaba yomthwalo iwela kuma-triceps nakuma-delts angaphambili.
Indlela yokuzivocavoca umzimba
Lokhu kuvivinya umzimba kwandisa kakhulu ingcindezi ye-intraocular kanye ne-intracranial, ngakho-ke, akunakwenzeka ukuthi kwenziwe ngabantu abaphikisanayo ekusebenzeni komzimba okwandisa ingcindezi.
Indlela yokwenza ama-push-ups eraki emasongweni abheke phansi ibukeka kanjena:
- Beka amasongo amasentimitha ambalwa ukusuka odongeni, cishe ububanzi bamahlombe buhlukane. Ungazibeka ngokufana komunye nomunye noma uzikhulisele wena kancane. Zicindezele uvalwe ngezintende zezandla zakho, ngokulinganisa ama-triceps akho bese uphusha uphakamise izinyawo zakho, ume esitendeni sakudala ngezithende zakho noma ngamaqakala odongeni.
- Uqale kahle ukwehla, udonse umoya. Ukuvimbela amasongo angawi ngomzuzu ongafanele kakhulu, zama ukuwacindezela ngawo wonke amandla akho. Sula izindololwane zakho kancane emaceleni, ungazivumeli ukuba zihambisane. Phansi kuze kube ngu-3-5 cm osele kusuka ekhanda kuye phansi.
- Ngaphandle kokumisa phansi, zama ukusunduza, usebenzisa wonke amandla akho wokuqhuma. Ungakhohlwa ukugcina umkhondo wokuma kwamasongo, uwacindezele phansi kanzima ngangokunokwenzeka. Sebenza ngokugcwele lapho izindololwane zakho zinwebeke ngokuphelele.
Izakhiwo zeCrossfit ezinama-push-ups
Uma ungakwazi ukwenza kahle lo msebenzi umi kahle emasongweni, ngaphakathi kohlaka lwalezi zakhiwo ezisebenzayo zokuqeqeshwa kwe-crossfit, ungenza lula umsebenzi wakho bese uwufaka esikhundleni se-push-ups yakudala ku-handstand.
| UMegan | Yenza ama-push-up ayi-10 endaweni yokubeka izindandatho namaphasi ayi-10 odongeni. Imizuliswano engu-5 kuphela. |
| UJennifer | Yenza ukweqa kwamabhokisi ali-15, ama-burpees ayi-10, ama-dips angama-20, kanye nama-5 rack rack dips. Kunemijikelezo emi-3 isiyonke. |
| Uvalo | Yenza ama-barbell thrusters ayi-12, ama-deadlifts ayi-10, ama-squats ayi-10, kanye ne-10 rack dips. Kunemijikelezo emi-3 isiyonke. |
