Ama-push-up ebhentshini

Ukuqhutshwa kwebhentshi kungukuzivocavoca okukodwa okuhlose ukuthuthukisa amakhanda we-medial and lateral triceps, enziwa ngesisindo somdlali. Ukusebenza ngesisindo sakho kuma-push-up naku-pull-ups kuvumela umsubathi ukuthi azizwe kangcono ukunwebeka nokuncipha kweqembu lemisipha elisebenzayo.

Amasu wokuphindisela emuva kusuka ebhentshini kusiza ukukhulisa amandla nomthamo we-triceps muscle yehlombe. Uma kuhlanganiswe nokuzivocavoca okuyisisekelo (njengokucindezela ibhentshi elisondelene noma umshini wokushicilela waseFrance), lokhu kuvumela umgijimi ukuthi enze inqubekela phambili ebonakalayo ekutholeni ubukhulu bemisipha nokwandisa ivolumu yengalo. Ngokwenza ama-push-up abuyela emuva kusuka ebhentshini, wenza futhi ukuthi inqubo yakho yokuqeqesha yehluke kakhulu, ngaleyo ndlela udale izinto eziningi zokukhula kwemisipha.

Kulesi sihloko, sizokutshela ukuthi imiphi imisipha esebenza lapho wenza ukusunduza kusuka ebhentshini, ukuthi ungalwenza kanjani lolu vivinyo ngendlela efanele ukugwema amaphutha nokulimala, futhi sikutshele nokuthi yiluphi uhlelo lokunyusa olusuka ebhentshini oluzokusiza ukuthi uthole imiphumela emihle ekuqeqeshweni kwe-triceps ngokushesha okukhulu.

Izinzuzo zokwenza lo msebenzi

Ukuphakanyiswa kwebhentshi le-triceps kungenziwa ngabaqalayo bobabili nabaqeqeshi abanesipiliyoni, ukwakha umzimba, noma abasubathi bezemidlalo, njengoba wonke umuntu angazuza kulo msebenzi.

Abaqalayo

Isibonelo, abaqalayo kufanele baqale ukuqeqesha ama-triceps ngalolu hlobo lokuzivocavoca, bese bedlulela kokunyathelisa okusindayo kwe-dumbbell noma kwe-barbell - ngale ndlela uzoqinisa amathuluzi we-articular-ligamentous, usungule ukuxhumeka kwe-neuromuscular kanye ne-tone yemisipha yengalo. Ngemuva kokufunda ukwenza kahle ama-push-up kusuka ebhentshini ekusekeleni ngemuva ngemuva komsebenzi owodwa we-triceps, ungaqhubekela phambili kuma-push-up kumigoqo engalingani, ukucindezela kwebhentshi nokunye ukuvivinya umzimba. Ngemuva kwalokho uzoqonda kangcono ama-biomechanics alezi zinyakazo futhi ulungiselele imisipha yokusebenza kanzima, ukunciphisa ubungozi bokulimala endololwaneni noma emajoyini esihlakaleni. Ngaphezu kwe-triceps, uzophinde uqinise izinyanda zangaphambili ze-deltoid, isifuba esingezansi nemisipha yesisu.

© Makatserchyk - stock.adobe.com

Ngezinzuzo

Abasubathi abanolwazi oluningi bavame ukubeka ama-push-up kusuka ebhentshini ekugcineni kwe-triceps Workout ukuze bayipompe ngegazi ngangokunokwenzeka ngenxa yokufunda okungafani futhi bafeze ukuhlukaniswa okuhle kwemisipha - inqwaba ngayinye ye-triceps izodonswa futhi ibonakale inenzuzo ngokubambisana nama-biceps athuthukile kanye ne-delts.

Okamantombazane

Ukuphindisela emuva okuvela ebhentshini kuyasiza kakhulu kumantombazane nabesifazane abanezinkinga ngesikhumba ezandleni zabo (i-cellulite, i-stretch marks, njll.). Abesifazane abaningi abakunaki ukuqeqeshwa kwengalo ngokuphelele, becaphuna iqiniso lokuthi abafuni ukuba nemisipha emikhulu ene-hypertrophied, njengabakhi bomzimba. Vele, lokhu kuwumbono oyiphutha ovamile. Ukuphusha kusuka ebhentshini lamantombazane akuyona ingozi maqondana nokuwohloka kwesimo sezandla - ngeke kwandise ivolumu yezandla kube ngosayizi omangalisayo, kepha zizoletha izindawo zakho eziyinkinga ngokushesha.

Inqubo ye-Bench push-up

Inqubo ye-triceps bench push-up inikeza izinketho eziningi zokwenza lo msebenzi. Kulokhu, izandla kuzo zonke izimo zisebenza ngendlela efanayo, umehluko kuphela usesimweni semilenze. Kuyisiko ukugqamisa inqubo yakudala (ama-push-up lapho imilenze isebhentshini), elenzelwa abaqalayo nabantu abakhuluphele, kanye nokusunduza okuvela ebhentshini ngemuva nezinsimbi ezinqeni zabadlali abanesipiliyoni.

Inqubo ye-push-up yakudala

Inqubo ye-push-up yakudala ifaka ukusebenzisa amabhentshi amabili wokuphakama okufanayo. Kuyadingeka ukuba uzibeke ebangeni elinethezekile ngokuqondene nomunye nomunye, lesi sici sincike ekuphakameni nobude bemilenze yomsubathi. Ebhentshini elilodwa sibeka izandla zethu izintende phansi ezingeni elibanzi kancane kunamahlombe, kolunye sibeka izithende, zingabekwa eduze komunye nomunye noma zishiye ibanga elincane phakathi kwazo - njengoba uthanda. Ngakho-ke umgijimi wenza ama-push-ups phakathi kwamabhentshi. Ukuzivocavoca kungenziwa ekhaya, bese usebenzisa ifenisha ephansi, njengosofa nesihlalo, esikhundleni samabhentshi.

1. Ngemuva kokumisa kahle izingalo nemilenze yakho, qondanisa imilenze yakho nasemhlane, kufanele uqaphele i-Lordosis yemvelo kulo lonke iqolo elingezansi. Ukubuka kufanele kuqondiswe ngqo phambili. Izinqe kufanele zisondele ebhentshini lapho izandla zimi khona, kodwa hhayi ukulithinta.
2. Qala ukwehlisa kahle ukhalo lwakho phansi, uhogele, ngenkathi ngasikhathi sinye ugoqa izingalo zakho futhi uzigcine zicindezelwe emzimbeni. Musa ukusabalalisa izingalo zakho ezinhlangothini - ngale ndlela iningi lomthwalo lizosuka emathangeni, futhi uzibeka engcupheni yokuthola ukulimala endololwaneni.
3. Shona phansi ekhoneni elinethezekile. Ukunyakaza kufanele kube yi-amplitude impela, kepha kungafinyeleli eqophelweni elingenangqondo kulo mzuzu. Ungazami ukwehla uphansi ngangokunokwenzeka futhi ufinyelele ezinqeni zakho phansi, amalunga akho ngeke akubonge ngalokhu. Uma uzizwa ungakhululekile emajoyini ehlombe noma endololwaneni lapho wehlisa phansi kakhulu, yenza lo msebenzi ngokuqina okufishane.
4. Ngenkathi ukhipha umoya, buyela endaweni yokuqala, bese uphinda ukunyakaza. Kunconywa ukuthi ungahlali endaweni ephezulu ngezingalo ezinwetshiwe, ngoba kukhona ubuhlungu obukhulu ezindololwaneni. Kungcono ukusebenza ngaphandle kokuma - ngale ndlela uvikela amalunga akho futhi wenze umthwalo kuma-triceps uqine kakhulu. Lokhu kuzofakazelwa ukupompa okuhle nokushisa okunamandla okushisayo kuma-triceps.

Inqubo engasindi yabaqalayo

Abasubathi abakhuluphele ngokweqile noma nje abaqalayo bangathola le nketho yokunyusa inzima kakhulu. Lokhu kungenxa yokuthi ama-triceps abo abuthakathaka ngeke akwazi ukukhipha isisindo esiningi. Ngalesi sizathu, sincoma ukuqala isifundo sokuzivocavoca ngohlobo olulula: asibeki izinyawo zethu ebhentshini, kepha phansi, ngakho-ke isikhungo samandla adonsela phansi siyashintsha, futhi kuba lula kakhulu ukusunduza. Imilenze ingagcinwa iqonde noma igobeke kancane emadolweni (cishe ama-degree angama-30). Ngokucabangela izici zakho zokwakheka, khetha inketho ebonakala ikhululekile kuwe, futhi ama-triceps azosebenza ngokugcwele. Ungabuka futhi ukuthi ungakwenza kanjani kahle ukusunduza okuphansi okungasindi kusuka ebhentshini kuvidiyo.

Ukwenza umsebenzi onesisindo

Ukwenza umsebenzi ube nzima nokwenza umthwalo kuma-triceps ube mkhulu futhi uqine, ungasebenzisa izinsimbi ezingeziwe kulo msebenzi. Cela umlingani wakho wokuqeqesha ukuthi abeke i-barbell disc ethangeni lakho langaphambili. Thatha isisindo ngokubona kwakho, kepha asincomi ukuqala ngokushesha ngezisindo ezinzima. Mhlawumbe imisipha yakho isivele isilungele, kepha imigqa yakho ayilungile neze.

Ukwenza ama-push-up nge-disc, kunzima kakhulu kuwe ukugcina ibhalansi, futhi inani elikhulu lemisipha yokuzinzisa lifakiwe emsebenzini, kodwa ngasikhathi sinye, ingozi yokulimala iyanda.

Amaphutha ajwayelekile abasubathi

I-back-to-bench triceps push-up ingukuzivocavoca okulula okwenziwe ngobuchwepheshe, futhi ayinazo izingibe eziningi njengokucindezela kwebhentshi elisondelene. Kodwa-ke, ukungalungi kwezobuchwepheshe okuchazwe ngezansi kuzokuvimbela ekutholeni okuningi kulo msebenzi, futhi uma uzibona kwelinye lalawa maphuzu, inqubo kumele ilungiswe ngokushesha. Ukufunda ukwenza kahle ama-push-up kusuka ebhentshini ngemuva, bukela amavidiyo ambalwa wokuqeqesha kwi-Intanethi noma uthinte umqeqeshi wakho ejimini yakho.

Kukhona ukungakhululeki - ungakwenzi

Ungakwenzi ukuzivocavoca umzimba uma uzizwa ungakhululekile emahlombe noma endololwaneni ngenkathi usenza. Vikela umzimba wakho (ukubuyiselwa koqwanga kuyinkqubo ende, ebizayo futhi engajabulisi). Esikhundleni salokho, shintshanisa lo msebenzi nganoma yikuphi okunye ukuvivinya umzimba okusebenzela i-triceps, njengokungezwa kwebhulokhi ephezulu.

Izikhali zibanzi kakhulu

Musa ukubeka izingalo zakho zibanzi kakhulu ebhentshini, ububanzi obulungile bubanzi kancane kunezinga lehlombe. Ukusabalalisa izingalo zakho kude kakhulu ezinhlangothini kuzokwenza kube nzima ukulawula isikhundla sabo. Ungabangenisa ngaphakathi ngokungazi, uzibeke engcupheni yokulimala emajoyintini akho endololwane nasemigudwini.

Ungalibali esigabeni esingenhla

Ungahlali isikhathi eside endaweni ephezulu nezingalo zakho zeluleke ngokuphelele - kunengcindezi eningi kakhulu ezindololwaneni. Kungcono ukusebenza ngokungapheli, ngaphandle kokwelula izingalo zakho ekugcineni ekugcineni. Lokhu kuzonikeza ama-triceps ukunikezwa kwegazi okuningi.

Ukulimala okuhlangene neligament

Qaphela ikakhulukazi lapho wenza ukuzivocavoca umzimba uma uke walimala ngokuhlanganyela nangeligament phambilini. Zifudumeze kahle, sebenzisa amabhandeshi anwebekayo futhi wenze ukunyakaza ngokushelela nangaphansi kokulawula ngangokunokwenzeka.

Kunemba kakhudlwana ngezisindo

Ungayidluli ngezisindo ezingeziwe. Uma i-triceps yakho isivele yathuthuka kahle, khona-ke umthwalo wamandla oyinhloko kufanele utholakale ekuzivocavoca okuyisisekelo okwenziwa ngezisindo zamahhala. Kulokhu, shiya ama-push-up ebhentshini ekugcineni kokuzivocavoca. Uhlelo olunjalo luzosiza ekuthuthukiseni ngokuphelele imisipha ye-triceps ehlombe futhi ifinyelele ukukhululeka okuhle.

Ungahlanganisi nemigoqo engalingani

Ungenzi ukuqhutshwa kwebhentshi nokuqhutshwa kwebha ku-Workout efanayo. Lezi zivivinyo zinama-biomechanics afanayo, futhi uzibeka engcupheni yokumane ucindezele imisipha yakho.

Ukusekelwa kufanele kuqine

Ungazivocavoci endaweni engazinzile noma ethambile. Ngakho-ke uzophazamiseka kakhulu ukuma kwezingalo nemilenze, futhi ngeke ukwazi ukugxila ekusebenzeni ama-triceps.

Ungazami

Ungenzi izivivinyo ezingadingekile ekuqeqesheni i-triceps yakho - zonke izinto "ezisebenza" ngokweqiniso sezivele zisungulwe ngaphambi kwethu. Izikhathi eziningana bekufanele ngibheke isithombe esilandelayo. Ngesikhathi sokunyuswa, lo msubathi wayephumula ebhentshini hhayi ngezandla zakhe, kodwa ngezibhakela zakhe, ngenkathi izindololwane zakhe “zihamba” zisuka ngapha nangapha. Akunangqondo ukwenza lokhu, futhi amabhulashi angaqiniswa kahle ngosizo lokunye ukuvivinya umzimba, ngaphandle kokusebenzisa isinyathelo esinjalo.

Uhlelo lwe-Bench push-up

Ukukhulisa inani lezimpinda kulo msebenzi, kufanele usabalalise kahle umthwalo ngesikhathi sokuhlukaniswa koqeqesho. Ngeke kube nzima kunoma yimuphi umgijimi onolwazi oluncane noma oluncane ukufunda ukuthi enze kanjani ama-triceps push-ups angama-50 noma ngaphezulu esuka ebhentshini ngesikhathi esifushane.

Sinikeza uhlelo olulandelayo lokuphusha kusuka ebhentshini:

• Yenza ama-push-up kabili ngeviki, ngemuva kokuzivocavoca kwesifuba nangemuva kokuzivocavoca emuva.
• Ngemuva kokuzivocavoca kwesifuba sakho, yenza amasethi angu-4-5 ebangeni eliphakathi nendawo (qala ngokuphindaphinda okungu-12-15 futhi wandise umthwalo kancane kancane). Ukuphumula phakathi kwamasethi - imizuzu engu-1-1.5.
• Okulandelayo, yenza amasethi ama-2 ngemuva kokuqeqesha umqolo wakho ngebanga elikhulu le-rep (zama ukusebenza ukwehluleka kusethi ngayinye). Ukuphumula phakathi kwamasethi kufanele kube kuze kuphefumulelwe ngokugcwele.

Lolu hlelo lwe-push-up lwenzelwe amasonto ayi-7, futhi ngalo ungakhuphuka ufike kuma-reps ayi-100 kusethi eyodwa. Ukusebenza ebangeni elikhulu kangaka lokuphindaphinda kuveza ukujikeleza kwegazi okuhle, kudala ukucindezeleka okukhulu kuzo zonke izinhlobo zemicu yemisipha, futhi kukhuthaze ubukhulu bemisipha namandla we-triceps.

Kulokhu, ukusunduza emuva ebhentshini kufanele kube ukuphela kwento ozivocavoca ngayo i-triceps. Uma ungeza ezinye izivivinyo ezingama-2-3 kuso, umane uzodlula imisipha yakho futhi ngeke ukwazi ukuqhubekela phambili ngokuthola amandla nobukhulu.

Ngemuva kokuphothula lolu hlelo, kufanele uthathe ikhefu elifushane ekuqeqesheni i-triceps yakho bese uvumela imisipha kanye nemisipha ukuthi ilulame ngokuphelele, ukuze kuthi ngomfutho ovuselelwe ungaqala ukuqeqeshwa okunzima, okunzima.

Bukela ividiyo: This is What 1,000,000 Push ups in a row Look Like (Januwari 2025).