Ama-push-up angekho phansi naphansi nemigoqo engalingani

Ama-push-up amabi inguqulo eyenziwe lula yama-push-up akudala. Ukuzivocavoca kuthiwa kubi, ngoba ukugcizelelwa kokushintshwa komthwalo okwamanje kufinyelela iphuzu eliphansi. Lapho wenza ama-push-up akudala, umthwalo oyinhloko emisipheni uzwakala lapho umzimba uphakanyiselwa phezulu kusuka phansi. Kuma-push-up amabi, umzamo omkhulu uhlose ukwehlisa umzimba uye endaweni ephansi. Lokhu kuzoba yingxenye eyinhloko yokuzivocavoca okunjalo.

Ku-CrossFit, ama-push-ups anokusetshenziswa kabili:

1. Kwabagijimi abaqalayo. Uma ama-push-ups avamile edala ubunzima, kulungile ukuqala ngokuxoshwa okungekuhle phansi. Lokhu kuvivinya kuzolungiselela ama-pecs akho, ama-triceps, nama-deltoids.
2. Kwabagijimi abangochwepheshe. Ngemuva kokuthola inani elidingekayo lama-push-up wakudala kusuka phansi noma kumigoqo engalingani, ngeke kube yinto engadingekile "ukugcwalisa" imisipha yepectoral ekugcineni kokuzivocavoca. Ukufeza lo mphumela, kuyadingeka ukuthi wenze inani eliphakeme kakhulu lama-push-up amabi kuze kube yilapho imisipha ikhathele ngokuphelele.

Cabanga ngamasu amabili wokwenza ama-push-up amabi - phansi kanye nemigoqo engalingani.

Itheknoloji yokwenza ama-push-up angemi phansi

Ama-push-up anjalo afana kakhulu ngokubukeka nokuqhutshwa okujwayelekile, kepha anomehluko omkhulu.

1. Samukela indawo yokuqala. Kuzofana ncamashi nakuma-push-up akudala - ukulala phansi.
   
2. Izingalo ziqonde, zihlukaniswe ububanzi behlombe noma zinciphe kancane. Ukusetha okubanzi kwezingalo, umthwalo ukhulu kakhulu emisipheni yepectoral. Uma izingalo sezihlukaniswe ububanzi behlombe, kulokhu ama-triceps aqeqeshwe kakhulu.
3. Siqala ukwehlisa umzimba kancane kancane. Kubalulekile ukulawula imisipha yesifuba kanye ne-triceps.
4. Umzimba kufanele ucwecwe: isisu asigugi, futhi isinqe asibuyeli phezulu.
5. Endaweni ephansi kakhulu, silibala imizuzwana engu-1-2.
   
6. Sibuyela ngokushesha endaweni yokuqala. Isigaba sokuphakamisa singenziwa ngosizo olwengeziwe - umzamo wemilenze. Ukubuyela endaweni yokuqala akuyona ingxenye ebalulekile yokuzivocavoca umzimba.

Le vidiyo ikhombisa ukusebenza okulungile kwama-push-up angezansi asuka phansi:

Itheknoloji yokwenza ama-push-up amabi kumigoqo engalingani

Enye yezivivinyo eziphumelela kakhulu ezingalungiselela imisipha yakho ama-push-up avamile asezingeni eliphakeme.

Inqubo yokwenza:

1. Isikhundla sokuqala - kugcizelelwa imigoqo engalingani.
   
2. Sigoba izingalo zethu kancane ezinhlangothini zendololwane bese wehlisa umzimba phansi.
3. Sizilungisa kulesi sikhundla imizuzwana engu-1-2 bese sigxuma sisuka.
   
4. Nakulokhu futhi sithatha indawo yokuqala kumigoqo engalingani.
5. Siphinda umsebenzi.

Inhloso enkulu yalezi push-ups ukwehla ngokushesha okukhulu ngangokunokwenzeka.

Le vidiyo ikhombisa inqubo yokwenza ama-push-up angemihle kumigoqo engalingani (kusuka ku-2: 48), bheka, iyasiza:

Bukela ividiyo: I Bought The Viral Push Up Board (Septhemba 2025).