Ama-push-up ama-handstand: izinzuzo, ezisebenza imisipha namasu * Isiphambano

Ukuzivocavoca kwe-Crossfit

I-12K 2 02.02.2017 (ukubuyekezwa kokugcina: 21.04.2019)

Isikhathi eside, inkomba yamandla amakhulu omzimba bekuyikhono lokuphakamisa isisindo somzimba wakho ngaphezu kwekhanda. Kodwa-ke, kuthiwani ngokwenza ama-handstand push-ups? Lapha awudingi amandla omzimba kuphela - udinga ukuhlangana okuphelele kwemisipha, umuzwa omuhle kakhulu wokulinganisela, kuthuthukiswe imisipha yokuzinzisa. Zonke lezi zimfanelo zinabadlali abenza ama-push-up ama-handstand. Namuhla sizokhuluma ngezinzuzo nobubi bokuzivocavoca kanye nendlela yokusebenza kwayo.

Izinzuzo zokuzivocavoca umzimba

Njengoba kushiwo ngenhla, ukuzivocavoca kuyasiza, okokuqala, ngenxa yobunzima bayo - ukusunduza ku-handstand kwenza yonke imisipha isebenze, futhi ufundiswa ukulawula ukuma komzimba wakho esikhaleni futhi usebenzise kakhulu imisipha yengqikithi - kuphela ngenxa yabo ongakwazi ukukwenza lokhu ukunyakaza. Ngaphandle kokuxhumana okuhle phakathi kwamabhande ezinyawo nangaphezulu, awusoze wakwazi ukwenza i-push-up ebheke phezulu.

Ngakho-ke, ama-push-up emi ezandleni azoba wusizo kubamele zonke izinhlobo zemidlalo, lapho kudingeka khona ukubonakaliswa okuqinile kwamandla amakhulu "wezingalo" kanye "nemilenze": ukuphakamisa izinsimbi, ukulwa, ukuzivocavoca umzimba.

Yimiphi imisipha esebenzayo?

Impela yonke imisipha yomzimba iyasebenza lapho kwenziwa ama-push-up emi ezandleni. Imodi kuphela ehlukile: umsebenzi onamandla wenzeka emahlombe nasezindololwaneni, ngokulandelana, ama-triceps, izinyanda zangaphakathi neziphakathi zemisipha ye-deltoid, ingxenye ye-clavicular yesicubu esikhulu se-pectoralis, kanye nomsipha we-trapezius onenkontileka. Okunye ukuhluka kwemisipha kushubile ngokwezibalo futhi indima yalo incishisiwe ukugcina ibhalansi yomzimba, noma kunjalo, ingcindezi enkulu kunazo zonke itholwa ngabangaphandle komgogodla, imisipha ekhazimulayo, imisipha yesisu, okungukuthi, okuthiwa "imisipha yomgogodla".

Indlela yokuzivocavoca umzimba

Ukuzivocavoca kwe-handstand push-up kuyinselele futhi kudinga ukuqina komzimba okungajwayelekile kuwe. Ngakho-ke, uma uzame ukwenza lokhu kuhamba futhi awukwazanga ngisho nokungena ku-handstand, ake sifunde isethi elula yokuzivocavoca edingekayo ukuze sizilethe esimweni esifanele.

Ngaphambi kokuqala ukuvivinya umzimba

Ama-push-up kusuka phansi ukubalwa okungu-3, ngokubambezeleka endaweni engezansi: kusuka endaweni yokuqala endaweni elele, ngenxa yokugoba izingalo ezinhlangothini zendololwane, siyehla: isifuba asifiki phansi ngokoqobo ngamamilimitha ambalwa. Izindololwane zisemzimbeni, ngakho umthwalo uwela kuma-triceps nasengxenyeni engaphambili ye-delta - amaqembu amakhulu emisipha kithi. Esikhundleni esiphansi, senza ikhefu elihlukile lemizuzwana engu-2-3, sikhuphule ukubalwa okuthathu, okungukuthi, kancane kancane. Siqala nge-10 reps ngamasethi amathathu. Umsebenzi ukufinyelela kuma-reps angama-20 noma ngaphezulu ngaphandle kokuzwa ukuqina kwemisipha okuqinile.
Ama-push-up emkhathizwe ovaliwe. Isikhundla sokuqala: endaweni yesundu, imilenze igobeke emadolweni nasesinqeni, amadolo athinta isifuba. Izandla zithinta amathanga. Sigoba amalunga endololwana, sigcina umzimba usendaweni evundlile. Qala ngama-reps ayi-10 (noma noma yini ongakwenza). Inkinga - ukuphindaphinda okungama-20 noma ngaphezulu kokuzethemba.
Ukukhulisa isikebhe emkhathizwe. Indawo yokuqala kuchazwe ngenhla. Ngasikhathi sinye, izingalo zigobeke kancane endololwaneni. Umsebenzi wethu ukuletha umzimba usuka endaweni enezingqimba uye kweye mpo ngangokunokwenzeka. Umsebenzi ukuletha umzimba ngemilenze egobile endaweni emi mpo ngokuphelele.

Uma uphumelela, qala ngokusula kahle imilenze yakho, uqale uyisakaze ezinhlangothini, bese uzama ukugcina umzimba wakho "uyintambo".

Eduzane nodonga

Ama-handstand push-ups abhekene nodonga. Ukunyakaza okulungiselela ngqo ukwenza ukusunduza kusuka phansi kubhekiswe phansi. Isikhundla sokuqala: emi ezandleni 20-50 cm ukusuka odongeni. Umzimba weluliwe, izithende "zinqwabelene" odongeni. Masenze ukubhuka khona manjalo: ungavivinya izindonga ngezithende zakho, ungakwazi ukushwiba ngezinzwane zakho, unganyakazisa unyawo lwakho lonke. Ukusondela "kwamasokisi" - inketho inzima kakhulu! Qala ngokulula! Izandla zibanzi kancane kunamahlombe. Shelelisela ingxenye esekelayo yonyawo odongeni, sehlisa ukuze sigingqe phansi ngekhanda, ngokugoba izingalo ezinhlangothini zendololwane. Ngemuva kwalokho, siphumule izintende zethu phansi, sibuyisela umzimba esimweni sawo sokuqala ngenxa yomzamo onamandla wokuxhuma kusuka kuma-triceps nemisipha ye-deltoid. Umgomo ukwenza ama-reps ayi-10 okungenani kusethi eyodwa.
© satyrenko - stock.adobe.com
Ukuzivocavoca kokugcina ukuzama ukungena kwi-handstand. Kulungile ukwenza lokhu kusuka esikhundleni sokubamba "i-horizon". Kubaluleke ngokuyisisekelo ukuqeda lokhu okuyinkimbinkimbi ngalokhu kuhamba ukuze kuhlanganiswe i-kinematics elungile yokunyakaza okuphikisana nesizinda sokukhathala kwemisipha.

Ukuqaliswa okuhlelekile kwalesi sakhiwo okungenani kathathu ngeviki kuzokuvumela ngesikhathi esifushane (izinyanga eziyi-1-2) ukuthi ungene kwi-handstand futhi wenze ama-push-up wakho wokuqala kusuka phansi ubheke phansi.

Ukuzivocavoca uqobo

Isikhundla sokuqala: i-handstand, izintende zezandla phansi zihlukaniswe ububanzi behlombe, noma zibanzi kancane Isisindo somzimba sisatshalaliswa ngokulinganayo phakathi kobuso bonke bezintende neminwe. Umgogodla ugobile esifundeni se-lumbar, i-pelvis iphambi kancane kwekhanda, izinzwane zingaphezulu nje kwekhanda.

Siya phansi ...

Sigoba izindololwane namajoyini ehlombe, kuyilapho isifuba sigudluzwa kancane saya endaweni evundlile - lo mzuzu kufanele ubanjwe ngokusobala futhi kuqiniswe ukwehliswa emhlane ongezansi, ngaleyo ndlela kunxeshezelwe ukuhanjiswa kwesikhungo somzimba samandla adonsela phansi.

... bese sikhuphuka

Ngesikhathi sokuphakamisa umzimba, sicindezela izintende zethu phansi, sibuyisela isifuba endaweni yaso yokuqala. Futhi, ngenxa yokufuduka kwamathambo, sinxephezela ushintsho esimweni sesikhungo samandla adonsela phansi.

Iphuzu elibalulekile lobuchwepheshe mayelana nokuma kwemilenze: uma imilenze isakazeka yodwa, isikhungo samandla adonsela phansi sisondele ezingalweni - ngakho-ke, kuba nzima kakhulu ukugcina ibhalansi. Kunconywa ukuthi uqale ukuqonda kahle ama-push-up kusuka phansi ubheke phansi ngale ndlela.

Izakhiwo

USantiago	Yenza imizuliswano engu-7 ubhekane newashi Ukuthatha i-dumbbell esifubeni endaweni yokuhlala * izikhathi ezingu-18 16kg Ukudonsa izikhathi eziyi-18 Ukuthatha amandla kubha yesifuba * izikhathi eziyi-10 62 kg Ama-push-up * ama-handstand izikhathi eziyi-10
Zimmermann	Yenza inombolo ephezulu yemizuliswano ngemizuzu engama-25 Ukudonsa izikhathi eziyi-11 Deadlift * 2 times 140 kg Ama-push-up 10
I-Brehm	Qeda ngesikhathi esincane Kukhuphuka intambo izikhathi ezingama-4, 6 amamitha * ama-10 IBarbell Squat * izikhathi ezingama-20 ezingama-102 kg Ama-push-up * ama-handstand izikhathi ezingama-30 Ukugwedla ama-calories angu-40.