I-Handstand yindlela yokuzivocavoca esebenza kahle kakhulu ekhombisa ukuthi umuntu oyenzayo unamandla amangalisayo nokuqina okuthandekayo. Ngaphezu kwalokho, i-handstand uqobo iwukuzivocavoca okuhle kakhulu okuqeqesha imisipha yelungu elingaphezulu ngesitayela esingajwayelekile. Kepha ukuze ukwazi ukwenza lo msebenzi, udinga ukuthi ube sesimweni esihle ngokomzimba futhi uthole ukuqeqeshwa okufanele. Ungayifunda kanjani indlela yokwenza i-handstand kahle ngangokunokwenzeka futhi ngaphandle kokulimala - namuhla sizokutshela ngalokhu, futhi ubonise ngamehlo inqubo elungile yokwenza lo msebenzi.
Ngakho-ke sinqume ukwenza i-handstand. Yini esiyidingayo kulokhu?
- Okokuqala, izandla eziqinile
- Okwesibili, imisipha yesisu,
- Okwesithathu, umuzwa wokulinganisela.
Kulokhu kulandelana! Ngakho-ke, amasu achazwe ngezansi kumele afundiswe ngokulandelana okuchazwe ngakho.
Ukulungiselela izandla ukuzivocavoca umzimba
Ukufunda ukuthi ume kanjani ezandleni zethu kunqubo elungile, okokuqala, kumele sikwazi ukwenza ama-push-up. Yizifunzo ezizoqinisa kakhulu "ukwesekwa" kwethu ku-handstand: ama-triceps, imisipha ye-deltoid, imisipha ye-pectoral. Ukuze ufunde kahle ama-push-up, uma ungazi ukuthi ungakwenza kanjani lokhu, udinga ukwenza ama-push-up kusuka phansi kusuka emadolweni akho.
Ukunakekelwa okukhethekile ezihlakaleni
Iphuzu elengeziwe elibuthakathaka lapho uzama ukufunda ukuthi ungasukuma kanjani ku-handstand izandla nezandla - ilunga phakathi kwabo lilimala kalula. Ngaphambi kokungena ku-handstand, udinga ukufudumeza kahle amalunga esihlakaleni. Lokhu kwenziwa kanjena:
- Sithatha ama-dumbbells amakhilogremu, selula izingalo zethu phambi kwethu, sizivule ngezintende zezandla zethu phansi. Ekuqaleni ngokushelela, bese ngomfutho omkhulu senza ukwandiswa kwezingalo ezisezandleni. Sekukonke, senza okungenani ukunyakaza okunjalo okungama-30;
- Phendulela izandla esikhundleni sokwengamela, uphakamise iminwe phezulu. Ukugoba amabhulashi ngendlela efanayo;
- Ukuzivocavoca okulandelayo kuguqula izingalo zangaphambi kwesikhundla sokubiza, sizenze ngokushelela, ngaphandle kokunyakaza okungazelelwe. Okungenani izikhathi ezingama-50;
- Sibeka ama-dumbbells eceleni, sibambe ingalo yesandla ngesinye isandla, siyigcobe ngamandla ngokunyakaza okuyindilinga, imizuzu emi-2 isandla ngasinye;
- Sifaka izandla zethu enqabeni, sihlanganisa iminwe yethu, sijikeleze amabhulashi, umzuzu owodwa kolunye uhlangothi nakwezinye.
Ama-push-ups amadolo
Simi endaweni yokulala: izingalo zibanzi kancane kunamahlombe, umzimba uqondiswa, amakhala ahlala phansi, imilenze ihlangene. Sigoba amadolo, sishiya umzimba nezinqe ziqonde kulayini owodwa, siguqe ngamadolo, sigobise imilenze ngama-90 degrees. Ama-push-up enziwa ngokugoba izingalo endololwaneni. Udinga ukwehla ucishe uye phansi - ibanga eliphakathi kwesifuba naphansi akufanele libe ngaphezu kwamasentimitha ama-2. Siphumuza izintende zethu phansi, siqinisa imisipha ye-pectoral kanye ne-triceps, sizikhame, sishiye izindololwane endaweni ephezulu ziqonde kancane. Lokhu kuyimpinda eyodwa.
© Amandla kaGlenda - stock.adobe.com
Inselelo yokufunda ukufunda ukwenza ama-push-up okungenani ama-50. Ngaphezu kwalokho, kulesi sigaba sidinga ukuhamba ngezinyathelo ezithile:
- Ukunyuswa kwamadolo okungu-20. Kuze kube yilapho ungakwazi ukusunduza uphume phansi kusuka emadolweni akho amahlandla ama-20 ngesethi eyodwa, kufanele uzijwayeze nsuku zonke, wenze ama-reps amaningi ngesethi ngayinye ngangokunokwenzeka, uletha inani eliphelele lama-push-up ngosuku izikhathi eziyikhulu.
- Kwavela ama-push-20 avela emadolweni - sazi kahle ukusunduza phansi. Indawo yokuqala iyafana lapha, kepha ukusekelwa kuwela ezinzwaneni.
Siqala ukwenza ukusunduza kusuka phansi nsuku zonke ngokohlelo olulandelayo:
| Isonto | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Ukujima | 2*10 | 2*15 | 2*20 | 1 * 25 + 1 * ubuningi. | 1 * 30 + 1 * ubuningi. | 1 * 35 + 1 * ubuningi. | 1 * 40 + 1 * ubuningi. |
| Ama-push-ups amadolo | 2*20 2*15 1*10 | 3*20 1*15 | 3*20 | 3*25 | 3*25 | 3*30 | 3*35 |
* max - inombolo enkulu yezikhathi.
Ungaqhubeka ngokufanisa. Umsebenzi ukuqhubekisela phezulu kusuka phansi kusuka emadolweni amahlandla ama-50. Lapho usukwenzile lokho, kufanele ususe ngokuphelele ama-push-up ohlelweni lwakho bese ugxila kuma-push-up wakho avamile.
Ama-push-up angama-50 abambe endaweni engezansi
Lona kanye umsebenzi esizibekele wona - hhayi nje ukusunduza sikhuphukele phansi izikhathi ezingama-50, kepha futhi ukuhlala isikhathi eside ekuphindaphindeni ngakunye kwemizuzwana emi-2 endaweni engezansi.
Isikimu esilinganiselwe sokwenza kahle lesi sigaba sibukeka kanjena:
| Isonto | 1 | 2 | 3 | 4 | 5 | 6 |
| Inombolo yama-push-up | 1*20, 1*15, 1*10 | 1*20, 2*15, 1*10 | 1*20, 2*15, 2*10 | 1*20, 2*15, 2 * 10- kubambezelekile | 2 * 20, 1 * 15, 1 * 15- ngokulibaziseka, 2 * 10- ngokulibaziseka; | 2 * 20, 2 * 15- ngokulibaziseka, 2 * 10- ngokulibaziseka |
Ekupheleni kwesonto ngalinye, udinga ukuzihlelela isivivinyo: yenza inani eliphakeme kakhulu lama-push-up ngokubambezeleka. Ngokushesha nje lapho ukwazi ukusunduza uphakamise phezulu phansi izikhathi ezingaphezu kwezingama-20 ngokubambezeleka ngesikhathi sokuhlolwa, ususondele esinyathelweni esisodwa sokwenza i-handstand ngaphandle kwezinkinga. Manje usungaqala ukuqonda inkimbinkimbi ye-Strong Press.
Ilungiselela i-abs yokuzivocavoca umzimba
Ukuze sifunde inqubo ye-handstand, sidinga nomshini oqinile. Ngaphezu kwalokho, asithandi kangako kumshini wokunyathelisa onamandla njengasemisipheni eqinile yomgogodla - ngaphezu kokucindezela kwesisu, lokhu kufaka imisipha ye-iliopsoas, i-extensors yomgogodla kanye nemisipha ekhazimulayo. Ngaphezu kwalokho, le misipha kufanele isebenze ngendlela emile. Ukufeza izimo eziwumgogodla ezifunekayo, sidinga ukuzivocavoca ipulangwe, ezinhlotsheni zalo ezintathu, kanye ne-gluteal and lumbar hyperextension. Sizokwenza lokhu kuhamba ngokuxakaniseka, Futhi, masonto onke sizihlelela isivivinyo sokukhuthazela, umgomo wethu wokugcina yimizuzu emi-5 kubha enezingalo eziqondile.
| Isonto | 1 | 2 | 3 | 4 | 5 |
| Ipulangwe lendololwana | 1 * 30 sec | 1 * 40 sec | 1 * 60 sec | 2 * 60 sec | 2 * 60 sec + 1 * max |
| Plank ezandleni eziqondile | 1 * 30sec | 1 * 40 sec | 1 * 60 sec | 2 * 60 sec | 2 * 60 sec + 1 * max |
| Ipulangwe eliwela | 1 * 20 sec | 1 * 30 sec | 1 * 60 sec | 1 * 60 sec + 1 * max. | 2 * 60 sec + 1 * max |
| Hyperextension ekhazimulayo ** | 2*20 | 3*20 | 2*20+ 1 * 15 enezisindo ezingeziwe | 2*20+ 1 * 15 enezisindo ezingeziwe | 2*20+ 1 * 20 enezisindo ezingeziwe |
| I-Lumbar hyperextension *** | 2*20 | 3*20 | 3*20 | 2*20+ 1 * 15 enezisindo ezingeziwe | 2*20+ 1 * 20 enezisindo ezingeziwe |
Plank on izingalo ziqonde futhi izindololwane:
- * Ipulangwe elisesitayeleni “sesiphambano” lenziwa endaweni elele, kepha ngasikhathi sinye izingalo zisatshalaliswa, izindololwane ziyalulwa, umzimba nezingalo kwakha uhlobo “lwesiphambano” - yingakho igama lokuzivocavoca.
© amashumi ayisikhombisa - stock.adobe.com
- ** Kuyalulekwa ukwenza i-hyperextension ku-simulator ekhethekile, noma kunjalo, noma ngabe uzivocavoca ekhaya, akunandaba. I-Hyperextension ukunwetshwa komzimba okwenziwa okhalweni lwe-hip kanye / noma lumbar. Ukuze wenze ukuhluka okukhazimulayo, udinga ukuphumula umcamelo we-simulator emathangeni, ezingeni le-groin, ulungise emuva ongezansi endaweni enganyakazi futhi uqonde ngenxa yokwandiswa kokujoyina kwe-hip. Uma usebenza ekhaya futhi ungenayo i-simulator, lala onqenqemeni lukasofa noma esihlalweni, ubheke phansi. Lungisa imilenze yakho, ukwesekwa - emilenzeni nasesinqeni.
© Makatserchyk - stock.adobe.com
- *** Ingqikithi ye-lumbar hyperextension iwukuqondisa kuphela ngenxa yomgogodla we-lumbar - ngoba lokhu udinga ukukhubaza ilunga le-hip. Lokhu kutholakala ngokugcizelela isiguqo se-simulator (noma okunye ukwesekwa kunguqulo "yasekhaya") kumgogodla we-iliac. Udinga ukukhulisa umzimba kuze kube yilapho imilenze yomzimba isendizeni efanayo.
© Bojan - stock.adobe.com
Ngakho-ke, uma usukwazi isigaba sesibili sokuqeqesha i-handstand, ucabangela iqiniso lokuthi ngasikhathi sinye wenza ama-push-up, uzama ukufinyelela okujwayelekile, kufanele wenze ama-push-up kusuka ku-hollow, plank kanye ne-hyperextension nsuku zonke, uzama ukuthuthuka ekusebenzeni kwakho njalo ngesonto. ... Manje usungaqhubeka nokusebenza ibhalansi nokuxhumanisa.
Kunezindlela eziningi ezithokozisayo zokuqeqeshwa kwe-handstand kuvidiyo ezingafakwanga kokuqukethwe kwethu. Qiniseka ukuthi uyayifunda!
Amaphutha amakhulu achazwe lapha:
Ukudidiyela
Ukuze ufunde ukuthi ungama kanjani kwi-handstand, kubalulekile ukuthuthukisa ukusebenzisana kanye nomqondo wokulinganisela. Ukuzivocavoca okulandelayo kuzosisiza ngalokhu.
Ibhuloho elingemuva
Lokhu kuzololonga sizokwenza ngemuva kokuzivocavoca amandla okuhlobene nezigaba zokuqala. Sizoqala ngebhuloho elingemuva - silele phansi, siphakamise izandla zethu ngaphezulu, sigobe ngama-degree angama-90, sibeke izintende phansi. Sigoba imilenze yethu emadolweni, sayibeka phansi, sisekelwa kuyo yonke indawo yonyawo. Siphumuza izithende nezintende phansi, siqondise izindololwane namadolo - umzimba wakha uhlobo lwe-arc. Kulesi sikhundla, siba yiqhwa, sigcina ukungezwani emisipheni ngangokunokwenzeka, kepha hhayi ngaphansi kwemizuzwana eyi-10, Sizama ukuthuthuka, sandisa isikhathi sokubamba ibhuloho sibe yiminithi elingu-1.
© vladimirfloyd - stock.adobe.com
Ukuma kwekhanda
I-headstand ingenye yezivivinyo zokugcina ezizokuvumela ukuthi ufunde ukwenza i-handstand. Isikhundla sokuqala: ukwesekwa kuwela phezu komqhele, izingalo zangaphambili nezindololwane. Umzimba ubheke phezulu phansi, uqonde. Imilenze ihambisana nomzimba. Inketho elula: imilenze igobeke emadolweni nasesinqeni amalunga futhi ibheke esiswini. Uma uqale ukuphatha kahle ukuzivocavoca ngale ndlela - yenza inketho elula ngomzuzu, khona-ke, ngaphandle kokuphumula, iya ekhanda elinemilenze eqondisiwe.
© vladimirfloyd - stock.adobe.com
Ukuma ngaphambili
Isikhundla sokuqala: isisindo somzimba siwela ezingalweni nasentendeni yesandla, umzimba ungama-degree angama-45 phansi. Imilenze igobile emadolweni futhi icindezelwe okhalweni kuya esiswini. Izincomo zokuqaliswa ziyefana nomsebenzi wangaphambilini.
Esikhathini sokwenza kahle okuyinkimbinkimbi kokuthuthukiswa kokulinganisela, ungazizwa sengathi ukujima kwakho sekunzima kakhulu futhi kukhulu - kulokhu, ungenza izivivinyo zamandla nsuku zonke, kwezinye izinsuku - izivivinyo zebhalansi. Futhi enye into: ngokuqala kwesigaba sesithathu, kufanele uqedele ukuzivocavoca ngakunye ngomzamo wokuma ezandleni zakho: okokuqala eduze kodonga, uncike kuso ngezithende zakho, bese - ngomzamo wesibili - ukuma ezandleni zakho ngaphandle kokuxhaswa. Lokhu kufanele kwenziwe egumbini lapho kulungiswa khona umata kusengaphambili, noma ukhaphethi we-wrestling - ekuqaleni kuzofanela uwe kaningi futhi ukuze ungalimali kufanele ube nentshisekelo kwasekuqaleni.
- Udinga ukwenza ukuphuma ophahleni lokubeka: izingalo ziphakanyisiwe, umlenze owodwa uphambi, owesibili ungemuva kancane. Sidlulisa isisindo somzimba sisuka emlenzeni wangemuva siye ngaphambili, sigobe emgogodleni we-lumbar, sime entendeni yesandla sethu. Lo mzuzu kumele wenzelwe i-automatism!
- Ngaphezu kwalokho, ngomlenze osekelayo siyasunduza sisuke phansi, ngomlenze we-ballast siwenza maphakathi, kube sengathi siphonsa umzimba maphakathi namandla adonsela phansi. Imilenze ayihlukaniswa ngengozi - uyayilinganisela, uzama ukuthola isimo sokulinganisela.
- Lapho usuphumelele, zama ukubamba lesi sikhundla njalo bese uhlala isikhathi eside kuso isikhathi eside ngangokunokwenzeka.
- Ngabe uyakuzwa okuqale ukusebenza? Silula imilenze yethu, sizame ukuyenza ihambisane nomzimba, ime ngokungafani naphansi futhi, vele, uhlale kulesi sikhundla!
Elinye iphuzu elibalulekile ukuswayipha ukwesekwa: umsebenzi wakho akukhona nje ukuphumuza izintende phansi - kubalulekile ukusabalalisa ngokulinganayo umthwalo phakathi kobuso bonke besandla kanye nephalanges yeminwe - ngoba lokhu udinga "ukumba" iminwe yakho phansi - ubonakala uzama ukufaka iminwe yakho esibhakeleni, ukunqoba ukumelana kusukela ohlangothini phansi.
© vladimirfloyd - stock.adobe.com
Yimiphi imisipha esebenzayo?
Uma kukhulunywa ngokuqinile, yonke imisipha esemzimbeni isebenza ngesikhathi se-handstand. Umthwalo wokusekelwa uwela emsipheni we-triceps wehlombe, imisipha ye-deltoid, i-trapezius, i-pectoralis muscle omkhulu, ikakhulukazi engxenyeni yayo ye-clavicular. Izinqe, i-abs, izixhumi zomgogodla zisebenza kanzima ngemodi emile, zibambe ikholomu lomgogodla futhi, ngokufanele, umzimba, kanye nemilenze, kulayini owodwa, ubheke phansi phansi. Ngasikhathi sinye, imisipha ayisebenzi nje - wonke amaqembu emisipha abonakala efunda ukuhlangana, akhulise amandla omunye nomunye futhi athuthukise ukuxhumana phakathi kwezingxenye zomzimba wakho nobuchopho.
Ingabe kufanele ufundise ingane yakho ukuphatha ngesandla?
Vele, uma unengane esenkulisa noma yobudala besikole samabanga aphansi, kunengqondo ukumfundisa ukuma ezandleni zakhe - leli khono uzonikwa lona libe lula kakhulu ngenxa yobude bakhe obuncane nesisindo, bese ezohlala naye impilo yakhe yonke, okuzosiza ekuveleni ngokomzimba okukhulu ... ingane yakho ngaphezu kontanga yakho - hhayi ngokomzimba kuphela, kodwa nangokwengqondo - ungakhohlwa ukuthi umsebenzi onzima wemisipha yebhande lomlenze wangaphezulu uthuthukisa ukusakazwa kobuchopho - ngakho-ke ukuthuthukiswa kwezindlela ezintsha ze-neural nokuxhumeka kwe-intersynaptic.
