Ama-push-up kumigoqo engalingani: imiphi imisipha esebenzayo, izinhlobo nezinqubo zokwenza, uhlelo nohlelo lokuqeqesha * Isiphambano

Idiphu emabhaleni angalingani ngumsebenzi owaziwayo futhi ofinyeleleka kalula. Amabha cishe kuwo wonke amagceke, imisebenzi enjalo ayidingi utshalomali. Namuhla sizokhuluma ngokuthi imiphi imisipha esebenza, ngenqubo efanele yokwenza ama-push-up emabhaweni angalingani, ukuthi ungawusebenzisa kanjani lo msebenzi, kanye nokuhlukahluka kokuvivinya umzimba kwabaqalayo nabagijimi abaphambili.

Akunakwenzeka ukwenza ama-push-up ngendlela efanele kumigoqo engalingani, noma iyiphi inqubo izolunga, inqobo nje uma wenza ukunyakaza ngakunye ngendlela efanele nangaphansi kokulawulwa. Omunye umbuzo uthi imiphi imisipha ofuna ukugxila kuyo: ama-triceps noma ama-pectorals. Uma sibheka phambili, sizothi uhlelo oluhlelwe kahle lokuqeqeshwa emabhaleni angalingani kufanele luqukethe zombili izinketho. Kulabo abangaphusha basuke emabhaleni angalingani izikhathi ezingama-20 noma ngaphezulu, kuyalulekwa ukwenza lo msebenzi ngesisindo esingeziwe.

Amarekhodi

Amarekhodi omhlaba wamadiphu abekwe ngezigaba ezintathu:

isibalo esiphezulu se-push-ups ngehora - izikhathi ezingama-3989, esikaSimon Kent wase-UK, esethwe ngoSepthemba 5, 1998.
inani eliphakeme lezikhathi ngomzuzu ukuphindaphinda okungu-140, okusethwe ngumsubathi ofanayo ngoJulayi 17, 2002;
isisindo esiphezulu sezisindo ezingeziwe - i-197 kg kokuphindwaphindwa okukodwa - esungulwe nguMarvin Eder. Irekhodi alikho ngokomthetho.

Yimiphi imisipha esebenzayo?

Lokhu kuvivinya kusebenzisa i-deltas yangaphakathi, imisipha emikhulu ye-pectoralis, i-triceps, ne-rectus abdominis muscle isebenza kuma-statics. Kunezinhlobo eziningana zokuphusha kuma-bar angalingani - kwesinye sazo umthwalo uphezulu emisipheni yezingalo futhi ngama-triceps asebenza ngenkuthalo, ngenye indlela, imisipha ye-pectoral ibandakanyeka kakhulu. Sizokhuluma ngohlobo ngalunye ngokuningiliziwe kamuva kokuqukethwe.

Ukucwilisa ngokugcizelela imisipha ye-pectoral

Ukuze kususwe umthwalo emisipheni yesifuba, kuyadingeka, okokuqala, ukuthola imigoqo enebanga elibanzi kancane phakathi kwemigoqo. Lapho amahlombe esuswa ngokwengeziwe emzimbeni, umthwalo ubekwa ngokwengeziwe emisipheni yesifuba. Ngaphezu kwalokho, lapho izindololwane zigobile, kufanele ucindezele ikhanda lakho esifubeni sakho bese uzama ukugoba umzimba uye phambili kakhulu ngangokunokwenzeka. Kufanele wehle uphansi ngangokunokwenzeka, ngenkathi uzizwa unwebeka emisipheni yepectoral.

Amajoyini amahlombe kumele ahlanganiswe, ngaphandle kwalokho kuzoba nomuzwa wokungezwani ku-capsule yejoyini lehlombe, elizokhombisa umthwalo owonakalisayo osetshenziswe emahlombe akho. Ukuze wenze lokhu, lapho uthatha isikhundla sokuqala ku-hang on the bar lingven, static strain your pectoral muscle.

Lapho uvuka endaweni ephansi, zama ukugxila hhayi ekuqondiseni ingalo yakho endololwaneni, umsebenzi wakho "ukukhama" imigoqo engalingani nezintende zezandla zakho. Ngaphezu kwalokho, kuyo yonke le ndlela, umsebenzi wakho ukugcina ukuma komzimba ngokuthambekela phambili. Awudingi ukuqondisa ngokuphelele izindololwane zakho. ngakho-ke ususa ngokuphelele umthwalo emisipheni yepectoral.

Neseluleko esincane: uma ibanga eliphakathi kwemigoqo lincane, ungasabalalisa ngokukhululekile izindololwane zakho ezinhlangothini, noma ubambe imigoqo ngokubamba okuphindayo. Le nketho ayifanele wonke umuntu, kepha kufanelekile ukuzama.

Ukucwilisa ngokugcizelela ama-triceps

Ngokobuchwepheshe, kuyindlela elula, ngoba ayidingi ukugxila okukhethekile emisipheni esetshenziswayo. Kwabaqalayo, kulula, ngoba lezi zokugcina zinokuxhumana okungakhuli kahle kwe-neuromuscular, ngokulandelana, ama-push-up "triceps" azoba yimvelo ngokwengeziwe kubo.

Ngokobuchwepheshe, kule nguqulo, sizama ukuthola imigoqo inciphe, asiphakamisi izindololwane zethu, okuphambene nalokho, sizigcina zisondelene. Sibambe umzimba ngokuqondana phansi. Akudingekile ukuthi ujule kule nketho, i-angle ye-flexion yezindololwane ezingama-90 degrees yanele. Kodwa-ke, njengakwinguqulo yangaphambilini, awudingi ukuthi ngokuqinile "ufake" izindololwane endaweni ephezulu, umsebenzi wakho ukufinyeza ama-triceps, ngenkathi ungaqondisi izindololwane kuze kube sekugcineni, izingalo ezeluliwe zizodlulisa umthwalo kusuka emisipheni uye emalungeni nasezintanjeni, okwandisa kakhulu ingozi yokuhlukumezeka kokuvivinya umzimba, ikakhulukazi lokhu kufanele kukhunjulwe lapho usebenzisa izinsimbi ezingeziwe.

Idiphu ilele kumigoqo engalingani

Lokhu kuvivinya ngamasu angenhla kuwumsebenzi onzima futhi akuwona wonke umuntu ozophumelela khona manjalo. Inketho elula kungaba ukwenza ama-push-up kumigoqo engalingani, ngezinyawo zakho emabhaleni. Eqinisweni, lokhu kufana kakhulu nokuqhutshwa okujwayelekile, kepha, ngokungafani nokuphonswa phansi, lapha ungasinciphisa isifuba ngaphansi kwezinga lezandla.

Kuyafaneleka ukuqala ukusebenzisa kwakho kumigoqo engalingani ngalokhu kuvivinya umzimba, uma ungakakwazi ukwenza izinketho "zakudala": ukuphindaphinda ngakunye kufanele kwenziwe kancane, kwehliswe umzimba ngokubalwa okungu-3-4, ukuphakamisa ngamanani ama-2, asivumeli ukunwetshwa okugcwele kwezindololwane. Izindololwane zisondele kakhulu emzimbeni ngangokunokwenzeka: sihlakulela ama-triceps, ngenkathi sinciphisa isifuba siphansi ngangokunokwenzeka - imisipha ye-pectoral nayo ithola umthwalo oqinile. Umsebenzi wakho ukufinyelela ukuphindaphinda okungama-20, lapho nje ubhekana nalo msebenzi, dlulela kukhetho lwe-triceps push-up. Sithole ama-push-up angama-20 kunqubo ekahle - sishintshele “kunguqulo yesifuba”. Isikimu salabo abafuna ukufunda ukuthi bangaqhubekela kanjani phezulu kumigoqo engalingani.

Isikimu sokwenza kahle ama-push-ups kumigoqo engalingani

Okulandelayo, sikulungiselele izinhlelo eziningana zokuqeqesha kanye nezikimu zokuqhubekisela phambili imigoqo engalingani:

Isonto

Inketho engasindi

2*10

2*15

2*20

Inketho yeTriceps

1*5

2*5

2*10

2*15

1*20

1*15, 1*20

2*20

Inketho yebele

1*5

2*5

2*10

2*15

1*15, 1*20

Ungalanda futhi lolu hlelo kusixhumanisi.

Uhlobo lokuqeqeshwa: amahlandla ama-3 ngeviki, ngalo lonke olunye usuku.

imigoqo - konke ukujima;
ukudonsa - kanye ngesonto;
squats ngesisindo sakho - kanye ngesonto;
ama-push-up kusuka phansi ngokubamba okuhlukile - kanye ngesonto, kepha hhayi ngaphezu kwamaqoqo ama-4 wezikhathi ezingama-20-25.

Isethi yamasonto onke:

NgoMsombuluko: imigoqo, isiphambano;
NgoLwesithathu: imigoqo efanayo, squats;
NgoLwesihlanu: imigoqo efanayo, ukusunduza phansi.

Uyacelwa ukuthi wazi ukuthi lapho ufunda kahle lolu hlelo, uzokwenza ama-push-up kumabha angalingani ngaphezu kwezikhathi ezingama-20 nge-rep ngayinye. Kusukela kulesi sigaba kungakuhle ukusebenzisa izinsimbi ezingeziwe.

Uma ufuna ukukhulisa inani lokuphindwaphindwa kumadiphu kuphela, ngaphandle kokungeza ezinye izivivinyo, yenza lolu hlelo olulandelayo amasonto ayi-17:

Isonto	Indlela 1	Indlela 2	Indlela 3	Indlela 4	Indlela 5	Ingqikithi
1	10	5	5	3	2	25
2	15	15	10	5	5	50
3	20	20	15	15	10	80
4	25	25	20	15	10	95
5	30	30	25	20	15	120
6	35	30	25	20	15	125
7	40	35	25	25	15	140
8	40	40	30	30	20	160
9	45	40	35	35	25	180
10	45	45	35	35	25	185
11	50	45	35	35	30	195
12	50	50	40	40	35	215
13	55	50	40	40	35	220
14	60	55	40	40	35	230
15	60	60	45	45	40	250
16	65	60	45	45	40	255
17	65	65	45	45	40	260

Ungalanda futhi lolu hlelo kusixhumanisi. Ukusebenza kubanjwa izikhathi ezintathu ngesonto, ikhefu phakathi kwamasethi alikho ngaphezu kwemizuzu engu-2.

Iziphuzo ezinesisindo

Njengesisindo esingeziwe, ungasebenzisa ama-pancake, izinsimbi, ama-dumbbells, amaketanga aminyene, azokusiza ukuthi ukhulise imiphumela yakho yokuphusha kuma-bar angalingani. Njengesinamathiselo se-push-ups kumigoqo engalingani yezisindo, ungasebenzisa:

Ibhande elikhethekile elinamaketanga. Ubude beketanga buyashintsha, izinga lokukhululeka kwezisindo lingashintshwa ngokuya ngokuthandwa komsubathi, ngokuvamile, inketho elula, kepha kunomthelela oqinile wokudonsa emgogodleni. Ngakolunye uhlangothi, lokhu ukuvimbela izifo zakamuva, ngakolunye uhlangothi, ingozi yokwanda kwengozi yokulimala kanye nomthombo wezinzwa ezingemnandi.
Ibhande lamandla elijwayelekile. I-dumbbell icindezelwa ngaphansi kwebhande le-bhande, isisindo silungiswe ngokuqinile futhi siseduze nendawo yamandla adonsela phansi omzimba. Okuwukuphela kokuphazamiseka ukuthi i-dumbbell icindezelwe ngokuqinile emisipheni esiswini esiswini, engadala imizwa engemnandi kakhulu, kuze kuphele indlela ngaphambi kwesikhathi.
Ibhande le-wrestling elifana nalelo elisetshenziswe ku-sambo. Okungenani okulula, kepha okungabizi kakhulu, okungokwezimali.
Ivesti ekhethekile. Ungathenga ukukhiqizwa kwezimboni, noma uzithunge ngokwakho ezintweni ezilahliwe. Inketho elula kunazo zonke, esebenzayo futhi ephephile.
Uchungechunge olujiyile olunezixhumanisi ezisindayo njengomthwalo - inketho eyeqisa kunazo zonke. Isimo esikhulu ukuthi iketanga lide ngokwanele futhi izixhumanisi zalo ezingezansi ziwela phansi uma usesikhundleni esiphezulu. Ingqikithi yalolu khetho ukuthi isixhumanisi ngasinye esisha, esivela phansi ngaphansi kwemizamo yakho, sandisa umthwalo ngokulingana emisipheni yakho, futhi ukuvivinya umzimba kuba nzima kungakhathalekile ukuthi kuhamba kuphi.

Kufanele ufunde kahle ama-push-up kumigoqo engalingani enesisindo esinesisindo esincane. Isisindo esifanelekile sabaqalayo yi-5 kg. Izindlela zokunquma "ukukala" ziyefana: ukusebenza ngokuzethemba kokuphindaphinda okungama-20 kusuka ku-5 kg. Ungathatha itafula elingenhla njengephepha lokulandela umkhondo. Into esemqoka lapha ukuhamba kancane nokuqhubeka kwenqubo, ukuzilolonga ngakunye okufanele uzame ukukwenza okungaphezulu kokugcina.

Khumbula, yonke imidwebo engenhla iyalinganiselwa! Awungeke wandise inani lama-push-up ngo-5 namuhla, wandise ngo-1! Into esemqoka ukuqhubeka komthwalo. Le ukuphela kwendlela ongakhuphula ngayo ama-push-up kumigoqo engalingani.

Idiphu yokuthuthuka

Ama-push-up kumigoqo engalingani... Ngemuva kokuthatha indawo yokuqala, uqondisa amadolo akho bese ugoqa amalunga akho we-hip degrees ezingama-90 emzimbeni. Ngemuva kokuthatha lesi sikhundla sokuqala, bese wenza uhlobo lwe- "triceps" lwama-push-ups kumigoqo engalingani, uhlala ubambe abezindaba ngokuxinana. Kule nguqulo, ama-quadriceps asebenza ngamandla amakhulu, imisipha ye-rectus kanye ne-oblique yesisu, njengeziqinisi, imisipha yesifuba ifakiwe.

Ama-push-up avela kokuthunyelwe. Esikhundleni semigoqo, izinsimbi ezimbili zisetshenzisiwe, ukuzinza kwezandla zakho kuyancipha, futhi imisipha yokuzinzisa iyasebenza ngokufanele: kulokhu, imisipha ye-rotator cuff yejoyini ehlombe, ama-biceps, imisipha yezingalo zangaphambili, i-intercostal, i-dentate, i-pectoralis encane.

Reverse Grip Dipslapho izintende zibheke ngaphandle kunangaphakathi. Kuvela ukuthi lapho umzimba wehliselwa endaweni ephansi, izindololwane ziya eceleni, umzimba uhlala ucishe ume mpo, kanti ama-triceps athatha umthwalo omningi. Ungakwenzi uma ungenalo inani elithile lokuguquguquka ezihlakaleni zakho.

Idiphu libheke phansi... Esimweni sokuqala, umile ezandleni zakho kumigoqo engalingani, umzimba wakho ubheke phansi, ikhanda lakho libheke phansi, imilenze yakho iphakeme. Kulokhu okuhlukile, yonke imisipha yomongo ibandakanyeka ngamandla, umthwalo onamandla uwela emisipheni yama-deltoid nakumahlombe e-triceps.

Ungawashintsha kanjani ama-push-up kumigoqo engalingani?

Kwesinye isikhathi, ngasizathu simbe, akunakwenzeka ukwenza izivivinyo ezingenhla, khona-ke kunezinkinga ngokuthi ungawashintsha kanjani ama-push-up kumigoqo engalingani ukuze uthole umphumela ofanayo.

Ama-dips angashintshwa ngokulinganayo ngama-push-ups phakathi kwezihlalo ezimbili ngamadolo aqondile naphansi. Lokhu kuyindlela enhle uma ubuthakathaka ngokweqile futhi awukwazi nokwenza ama-push-up phansi.
Ama-push-up kusuka phansi, lapho uhlukanisa izingalo ububanzi behlombe, ngokucindezela okukhulu kwamahlombe emzimbeni kungenye indlela yokushintsha ama-push-up emabhaweni angalingani, uma kungenzeka ukuthi awekho amabha. Uma ungeza ukuphakama ngaphansi kwezintende zezandla zakho, njengokusekelwa okukhethekile, noma izincwadi ezimbalwa, usondela nakakhulu "kokwangempela".
Ukucindezela kwe-barbell kubheke phansi kuphoqa imisipha ye-pectoral kanye ne-triceps ukuthi isebenze ngemodi efana kakhulu naleyo eyakhiwe nge-push-up kumabha angalingani.