Ukuncipha Kokwehla

-Delile

• Yehla kuqhathaniswa nokuthambekela kanye ne-pushups eyisisekelo
• Ungakwenza kanjani
• Imiyalo yesinyathelo ngesinyathelo
• Amathiphu enqubo
• Yehlisa izinzuzo ze-pushup
• Yehla ukulungiswa kwe-pushup
• Kwenze kube lula
• Kwenze kube nzima
• Gxila emisipheni ehlukene
• Okunye ukuhamba nezinzuzo
• Imisipha ye-Pushup
• Ukuthatha

Ukwehla kwe-pushup kungukuhluka kwe-pushup eyisisekelo. Kwenziwe ngezinyawo zakho endaweni ephakeme, ebeka umzimba wakho ekhoneni elibheke phansi.

Uma wenza ama-pushups kulesi sikhundla, usebenza kakhulu imisipha yakho ephezulu yepectoral namahlombe angaphambili.

Yehla kuqhathaniswa nokuthambekela kanye ne-pushups eyisisekelo

Ungakwenza kanjani

Imiyalo yesinyathelo ngesinyathelo

Uzodinga indawo ephakanyisiwe efana nebhentshi, ibhokisi, noma isihlalo ukuze wehlise ama-pushups.

Ukuphakama kwendawo, ukuvivinya umzimba kuzoba nzima kakhulu. Uma umusha ukwala ama-pushups, qala ngobuso obuphansi, njengomgwaqo noma isinyathelo. Ungakhuphula ukuphakama ngokuhamba kwesikhathi.

1. Guqa phansi ngomhlane ebhentshini. Beka izandla phansi, amahlombe phezu kwezihlakala zakho nezindololwane ngama-degree angama-45. Beka izinyawo zakho phezu kwebhentshi.
2. Hlanganisa umnyombo wakho, ama-glutes, nama-quads. Gobisa izindololwane bese wehlisa isifuba sakho phansi, ugcine umhlane nentamo iqonde.
3. Phusha phansi ukuze ubuyele endaweni yokuqala, welula izindololwane zakho.
4. Qedela amaqoqo ama-2 kuye kwangama-4 okuphindaphindwayo okungu-8 kuye kwangama-20

Yeka ukwenza lo msebenzi uma uzwa ubuhlungu ezihlakaleni zakho, endololwaneni noma emahlombe.

Amathiphu enqubo

Njengakho konke ukuzivocavoca, ukwehla kwe-pushup kudinga ifomu elifanele ukuze usebenze kahle imisipha yakho.

Amasu afanele futhi akusiza ukuthi ugweme ubuhlungu nokulimala.

Gcina umhlane wakho uqonde kulo lonke ukuhamba. Ukuze ugweme ukugoqa umhlane wakho, tshekisa i-pelvis yakho emuva. Hlanganisa umnyombo wakho nama-glutes ukuze uzinzise umgogodla wakho.

Kufanele futhi ubheke phansi - esikhundleni sokwenyuka - ukugcina intamo engathathi hlangothi. Qiniseka ukuthi umhlane nentamo yakho kuhambelana ngaso sonke isikhathi.

Ukuvikela amahlombe akho, gwema ukukhipha izindololwane zakho. Zigcine njalo kuma-degree angama-45.

Yehlisa izinzuzo ze-pushup

Inzuzo enkulu yokwenza ukuncipha kwe-pushups ukwakha imisipha yesifuba esinamandla.

Ngokuncipha kwe-pushup, izingalo zakho ziya phezulu futhi zikude nesifuba sakho.

Le nhlangano isebenza ngama-pecs akho aphezulu nemisipha emahlombe akho.

Uma kwenziwa njalo, ukwehla kwe-pushups kuzosiza ukukhulisa amandla akho aphezulu omzimba. Umzimba ophezulu oqinile ubalulekile emisebenzini yansuku zonke njengokuphakamisa igrosa nokuphatha ubhaka.

Yehla ukulungiswa kwe-pushup

Ungaguqula i-pushup yokwehla ngokuya ngezinga lakho lokuqina, okuncamelayo, nezinhloso zakho.

Ukulungiswa kuzogcina nokuzivocavoca kwakho kujabulise futhi kujabulise.

Ngokuhluka okulandelayo, ungajabulela izinzuzo zokuncipha kwe-pushups ngezindlela ezahlukahlukene.

Kwenze kube lula

Sebenzisa ibhentshi eliphansi noma isinyathelo ukwenza ukwehla kwe-pushups kube lula. Ubuso kufanele bube ngamasentimitha noma amabili emhlabathini.

Uma unenkinga ngokuncipha kwama-pushups, zijwayeze ama-pushups akho ajwayelekile kuqala. Lapho usukwazi inguqulo eyisisekelo, zama ukuncipha kwe-pushup.

Kwenze kube nzima

Ukwenza ukwehla kwe-pushup kube nzima, beka izinyawo zakho endaweni ephakeme. Ungababeka futhi odongeni ukwenza i-wallhuphup esezingeni eliphakeme.

Enye indlela ukugqoka ibhande noma ivesti enesisindo, okwandisa inani lesisindo odinga ukusiphakamisa.

Nazi ezinye izindlela zokuzivivinya:

• Ama-pushups omlenze owodwa. Gcina umlenze owodwa uphakanyisiwe ngenkathi wenza ukuncipha kwe-pushups. Phinda ngomunye umlenze ukuqedela isethi eyodwa.
• Ama-pushups engalo eyodwa. Beka ingalo eyodwa ngemuva kwakho.
• Ukuqina kwebhola pushups. Beka izandla zakho ebholeni lokuzinza esikhundleni sephansi. Faka izingalo nengqikithi yakho ukuze uhlale ulinganisile.
• Ukuthinta amadolo wokuthinta amadolo. Ngemuva kwe-pushup ngayinye, gobisa idolo lakho endololwaneni yakho. Izinhlangothi ezihlukile phakathi kwe-pushups.
• Imigqa ye-Dumbbell pushup. Beka isandla ngasinye ku-dumbbell. Ngemuva kokwenza i-pushup, donsela i-dumbbell eyodwa phezulu, bese uphinda ngakolunye uhlangothi.
• Shaya ama-pushups. Esigabeni esiphezulu, phakamisa phezulu ngokuqhuma ngenkathi ugcina umzimba wakho uqonde. Shaya izandla ngenkathi usesemoyeni futhi uhla ngobumnene.

Lokhu kuguqulwa kuhamba phambili, ngakho-ke ungahle uthande ukuzizama ngama-pushups ayisisekelo kuqala. Khuluma nomqeqeshi wakho ukuze uthole ukuqondiswa komuntu ngamunye.

Gxila emisipheni ehlukene

Ungashintsha futhi ukuma kwezingalo nezandla zakho ukukhomba imisipha ehlukene.

Le misipha ihlanganisa:

• Ama-triceps. I-pushup encane, lapho izandla zakho zibekwe khona eduze, yandisa umsebenzi kuma-triceps akho.
• Isifuba namahlombe. Ukubeka izandla zakho kubanzi kune-pushup ejwayelekile kugxila esifubeni nasemahlombe.
• Ama-biceps. Ukuze wandise umsebenzi we-biceps, jikelezisa izihlakala zakho nezingalo zakho ukukhomba iminwe yakho emuva. Le nguqulo ingaba nzima ezihlakaleni, ngakho-ke kubalulekile ukuzijwayeza ifomu elifanele.

Lezi zikhundla zingazizwa zingathandeki ekuqaleni, ngakho-ke kungcono ukusebenza nomqeqeshi womuntu siqu ukugwema ukulimala.

Okunye ukuhamba nezinzuzo

Ukwenza ukwehla kwe-pushups akuyona ukuphela kwendlela yokusebenza kwama-pecs namahlombe akho aphezulu. Ungenza futhi ne-incline bench press, okubandakanya imisipha efanayo.

Kulokhu kuvivinya umzimba, uphakamisa isisindo emzimbeni wakho njengoba ulele ebhentshini elithambekele.

Ngenxa ye-engeli ebheke phezulu, izingalo zakho ziyaphikisana nokumelana ngenkathi unyuka futhi usuka esifubeni sakho. Kuyinto efanayo ukunyakaza njenge-pushup yokwehla.

Ukulinganisela ukuzivocavoca umzimba kwakho, gcwalisa ama-pushups akho okwehla ngama-pullups.

Ngenkathi ama-pushups ekhomba esifubeni nase-triceps, ama-pullups asebenza emuva nama-biceps.

Ngokwenza kokubili i-pushups kanye ne-pullups, ungakwazi ukuzivocavoca ngokulinganayo imisipha emzimbeni wakho nasezingalweni zakho.

Imisipha ye-Pushup

I-pushup eyisisekelo ingenye yezivivinyo ezinhle kakhulu zokuthuthukisa amandla omzimba ongaphezulu. Isebenzisa isisindo sakho somzimba njengokumelana.

I-pushup isebenza ngemisipha elandelayo:

• imisipha ye-pectoral (isifuba)
• ama-deltoids angaphakathi naphakathi (amahlombe)
• i-triceps brachii (emuva kwezingalo)
• isisu (umgogodla)
• serratus ngaphambili (ngaphansi kwekhwapha lakho)

Ungenza ukunciphisa ama-pushups ukushintsha izinto.

Ukuthambekela kwe-pushups kulula kunama-pushups ayisisekelo, kuyilapho ukuncipha kwe-pushups kunzima. I-engeli ebheke phansi yokwehla kwe-pushup ikuphoqa ukuthi uphakamise ngaphezulu kwesisindo somzimba wakho.

Uma usukwazile ukuthambekela nokuthambekela okuyisisekelo, nikeza ukuncipha kokuncipha. Kungukuzivocavoca okumangazayo kokuphonsela inselelo isifuba sakho esingenhla namahlombe.

Ukuthatha

Njengokuzivocavoca okuphakathi, ukwehla kwe-pushup kuthatha isikhathi ukukwenza. Uzofuna ukuqonda ukuthambekela kokuthambekela nokujwayelekile ngaphambi kokuzama lokhu kuhamba.

Uma umusha kuma-pushups, noma uma ululama ekulimaleni, thintana nomqeqeshi womuntu siqu. Bangakukhombisa ukuguqulwa futhi bakusize ukuthi uhlale uphephile ngenkathi wenza ama-pushups.