I-Master This Move: I-Plyo Pushup

-Delile

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I-pushup ethobekile isabusa njenge-toner yomzimba engcono kakhulu lapho. Izwelana nemisipha yesifuba sakho, wukuzivocavoca okuhle kakhulu kwama-triceps akho (sawubona, isizini ephezulu yamathangi!). O, futhi uma ukwenza kahle, uzoba isinyathelo esisodwa eduze kwamaphakethe ayisithupha we-abs nawo. (Zama lezi Izindlela Ezilula eziyi-13 Zokukhulisa I-Pushup Yakho.)

Kuhle konke lokho, kodwa kuthiwani uma besikutshela ukuthi kunendlela elula yokumpompa izinzuzo Okuningi-futhi hhayi nje ngokuqasha imisipha eyengeziwe? I-plyo pushup-ngesikhathi ophakamisa izandla zakho phezulu usuka phansi ngaphambi kokuthi wehlise uhlehlele phansi phansi kwe-pushup yakho-yengeza ingxenye ye-plyometric ekuhambeni, ngakho-ke wakha amandla aqhumayo okuqalisa, kusho u-Ethan Grossman, umqeqeshi womuntu siqu. Ukusebenza kwe-PEAK eNew York City. (Musa nje ukulungiselela uhlobo olubi kakhulu lokuzelula ngaphambi kwama-Plyometrics.)

"Ukuqhuma kuqhuma njenge-plyo pushup kusebenze imicu yemisipha esheshayo / yohlobo II, ebalulekile ekulawuleni ushukela egazini, ukulahleka kwamafutha, nokuphila isikhathi eside," kusho uGrossman. Futhi lawo mandla wokuqhuma angadlulisela kokunye ukusebenzisa, njengokukhulisa izikhathi zakho ezisebenzayo, ngokwesibonelo.

Njengeminyakazo eminingi ochungechungeni lwethu lwe-#MasterThisMove (bona: I-Hang Power Snatch), lena isithuthuke kakhulu. Ngakho-ke, zihlole ukuze ubone ukuthi usukulungele ngaphambi kokuzama, ngo-Grossman ngamunye: Yiba nomngane akubuke lapho wenza ama-pushups ayi-10 ejwayelekile yomzimba ngefomu elifanele (emuva ngqo, esifubeni kuya phansi). Uma unenkinga, udinga ukwakha amandla akho kuqala.

Ukuze wenze lokho, sebenzisa amapulangwe, ama-pushups eccentric (lapho wehla khona kancane uze ufike emhlabathini ngaphambi kokuphumula uphinde ubuyele emuva ukuqala), ama-pushups we-isometric (lapho ubamba khona ezansi kwepushup yakho isikhathi eside ngangokunokwenzeka), futhi I-Medicine Ball Chest Idlulela esimisweni sakho izikhathi ezimbalwa ngesonto.

Ngemuva kwalokho ungaqhubekela phambili ekuzameni i-plyo pushup odongeni.

A Qala endaweni yepulangwe ngezandla zakho ngqo ngaphansi kwamahlombe akho.

B Zidonsele phansi, ugoba izindololwane zakho futhi uzigcine zisondele ezinhlangothini zakho.

C Cindezela ngamandla ezandleni zakho futhi usheshise ukusuka phansi ngaphandle kokulahlekelwa indawo emhlane wakho ophansi nasentanyeni. Shaya izandla uma ukwazi.

UD Zibambe ngokugoba okuthambile endololwaneni ngaphandle kokuvumela isifuba sakho ukuthi siwele phansi.

E Setha kabusha phakathi kwe-rep ngayinye ukuze uqiniseke ukuthi uzigcinile izikhundla ezingenhla.

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