Ekugcineni Funda ukuthi Ungayenza kanjani i-Push-Up ngokufanele

-Delile

• Izinzuzo ze-Push-Up kanye nokuhluka
• Ungayenza Kanjani I-Push-Up
• Buyekeza kwe-

Kunesizathu sokuthi ama-push-ups ame ukuvivinywa kwesikhathi: Ziyinselele kubantu abaningi, futhi nabantu abalunge kakhulu ngokomzimba bangathola izindlela zokubenza babe nzima i-AF. (Ngibe nawe sibonile lawa amapush-ups ama-plyo amangazayo?!)

Futhi ngenkathi ukwengeza noma ikuphi ukuzivocavoca empilweni yakho kuzoholela kushintsho oluhle, ukungeza ama-push-up ambalwa ngosuku kungenza umehluko emzimbeni wakho ophezulu namandla ayisisekelo-ingasaphathwa eyemvelo yakho ethi "I'm gonna crush it" in ukuphila. (Isibonelo ngephuzu: Bona ukuthi kwenzekani lapho owesifazane oyedwa enza ama-push-up ayikhulu ngosuku unyaka wonke.)

Izinzuzo ze-Push-Up kanye nokuhluka

"Lokhu kuvivinya umzimba okulula okungaphezulu kuyindlela eqinile yokusebenzisa amaqembu emisipha emahlombe akho, i-triceps, isifuba (i-pecs), kanye nomgogodla," kusho u-Rachel Mariotti, umqeqeshi ozinze e-NYC obonisa ukunyakaza okungenhla.

Ungase ulingeke ukuba weqe lezi ngoba, kahle, zinjalo kanzima futhi ukhetha ukudlulela kokunye okujabulisa ngokwengeziwe. Kodwa-ke, "lokhu kungenye yezindlela zokuzivocavoca ezijwayelekile zomzimba ophezulu futhi kufanele kube isisekelo sokunye ukuvivinya umzimba ngamandla," kusho uMariotti. Thatha isikhathi sokufunda kahle lokhu ngaphambi kokuthi uzame ezinye izivivinyo, futhi umzimba wakho uzokubonga. (I-BTW, i-push-up nayo iyinkomba enkulu yokuthi unamandla asemqoka anele yini njengoba empeleni kuyipulangwe elihambayo.)

Uma ukusunduza okugcwele kungenzeki okwamanje noma kubangela ubuhlungu esihlakaleni, ungabi namahloni uma udinga ukuguqa ngamadolo. Cha, akuzona ezokucindezelwa "kwezintombazane", kumane kuyinqubekela phambili efanelekile yokuqinisekisa ukuthi ifomu lakho liku-point ngaphambi kokuzama ukwahluka okujwayelekile kwe-push-up. Iqiniso elijabulisayo: Uphakamisa cishe amaphesenti angama-66 we-bodyweight yakho lapho wenza i-push-up ejwayelekile, kepha amaphesenti angama-53 wesisindo sakho somzimba lapho uguqa ngamadolo, ngokusho kocwaningo lwango-2005 olushicilelwe ku Ijenali Yokucwaninga Amandla Nezimo. Ungazama futhi ukwenza ama-push-up ngezandla zakho endaweni ephakeme (njengebhokisi noma ibhentshi) ukubeka isisindo sakho esincane emzimbeni wakho ongaphezulu. Kungakhathaliseki ukuthi wenza yiphi inqubekela-phambili, ukhiye uwukugcina umzimba wakho usendleleni eqondile kusukela emahlombe kuya ezinqulwini-njengasepulangeni noma ukusunduza okuvamile. (Melana nesifiso sokuxhoma okhalweni bese unamathela ngaphandle.)

Uma usuphumelele ukusunduza okujwayelekile, ungathuthukela kokuhlukile okukhohlisayo: Nansi yonke inselele yezinsuku ezingama-30 enikelwe ekulawuleni ukunyakaza ngazo zonke izinhlobo zayo.

Uma ufuna ukuphonsela inselelo umnyombo wakho nakakhulu, thatha i-push-up yakho icishiwe phansi: Ukwenza ukusunduza kumqeqeshi wokumiswa (njenge-TRX) kusebenze i-abs yakho kanye ne-spine stabilizers emhlane wakho ophansi ngaphezu kwanoma iyiphi enye "ibhalansi", ngokusho kocwaningo luka-2015 olushicilelwe ku Ijenali Yokuzivocavoca Isayensi Nokuqina.

Ungayenza Kanjani I-Push-Up

A. Qala endaweni enepulangwe eliphezulu izintende zezandla zibanzi kunobubanzi behlombe, izintende zicindezela phansi nezinyawo ndawonye. Hlanganisa ama-quads nomgogodla sengathi uphethe ipulangwe.

B. Gobisa izindololwane emuva ngama-engeli angu-45-degree ukuze wehlise wonke umzimba ubheke phansi, ume kancane lapho isifuba singaphansi nje kobude bendololwane.

C. Exhale bese ucindezela ezintendeni zezandla ukusunduza umzimba usuke phansi ukuze ubuyele endaweni yokuqala, uhambise izinkalo namahlombe ngasikhathi sinye.

Yenza izikhathi ezingu-8 kuya kwezingu-15. Zama amasethi ama-3.

Amathiphu We-Push-Up Form

• Ungavumeli izinkalo noma emuva okuphansi ukuthi kwehle phansi.
• Ungavumeli izindololwane zivele zinhlangothini noma ziye phambili ngenkathi zehla.
• Gcina intamo ingathathi hlangothi futhi ubheke phambili kancane phansi; ungafaki isilevu noma uphakamise ikhanda.

Buyekeza kwe-