Yimiphi Imisipha Eyenzayo Ukusebenza?

-Delile

• 1. I-pushup ejwayelekile
• 2. I-pushup eshintshiwe
• 3. I-pushup ebanzi
• 4. I-pushup emincane
• 5. Yehla i-pushup
• 6. I-Plyometric
• Izinyathelo ezilandelayo

Yehlisa unginike ezingama-20!

Lawo magama angesatshwa, kepha i-pushup empeleni ingenye yezindlela zokuzivocavoca ezilula kakhulu kodwa ezizuzisa kakhulu ongazenza ukuze uthole amandla nomsipha.

I-pushup isebenzisa isisindo sakho somzimba njengokumelana, ukusebenza komzimba wakho ophezulu nengaphakathi ngasikhathi sinye.

Ku-pushup ejwayelekile, imisipha elandelayo ihloselwe:

• imisipha yesifuba, noma ama-pectorals
• amahlombe, noma ama-deltoids
• emuva kwezingalo zakho, noma ama-triceps
• izisu
• imisipha “yephiko” ngqo ngaphansi kwekhwapha lakho, ebizwa nge-serratus ngaphambili

Into enhle ngama-pushups ukuthi kuzoba nzima kuwe nasemzimbeni wakho ukuwajwayela. Kunezinhlobo eziningi ezahlukahlukene ezikhomba imisipha ngayinye ngokuhlukile.

Zama lezi zinhlobo eziyisithupha ze-pushups, kusukela ekuqaleni kuya kokuthuthukile. Uzothola amandla ngokushesha.

1. I-pushup ejwayelekile

Lokho abantu abaningi abacabanga ngakho lapho bezwa i- "pushup," ukuhlukahluka okujwayelekile kwalokhu kuhamba kulula ukukwenza, kepha ifomu elifanele liyisihluthulelo.

Imisipha yasebenza: isifuba

1. Qala endaweni yepulangwe i-pelvis yakho ifakwe, intamo yakho ingathathi hlangothi, nezintende zezandla zakho ngqo ngaphansi kwamahlombe akho. Qiniseka ukuthi amahlombe akho ajikeleziswa emuva naphansi, futhi.
2. Njengoba ulungisa umnyombo wakho futhi ugcina umhlane wakho usethe, qala ukwehlisa umzimba wakho ngokugoba izindololwane zakho ngenkathi uzigcina zikhombe emuva kancane. Yehlisa phansi kuze kube yilapho isifuba sakho sidla phansi.
3. Masinyane nweba izindololwane zakho bese uphusha umzimba wakho ubuyele lapho uqala khona.
4. Phinda ama-reps amaningi ngangokunokwenzeka, ngamasethi ama-3.

2. I-pushup eshintshiwe

Uma ungenamandla ngokwanele ukuqedela i-pushup ejwayelekile ngefomu elifanele, sebenzela ukuma okuguquliwe kuze kube yilapho ukwazi.

Ungazama futhi ukwenza i-pushup odongeni ngenkathi umile uma ngabe le pushup eguquliwe iningi kakhulu ekuqaleni.

Imisipha yasebenza: isifuba

1. Qala kuwo womane, ugcine intamo engathathi hlangothi.
2. Phuma izandla uphume kuze kube yilapho umzimba wakho uqonde ngemuva kwakho, futhi umzimba wakho wakhe umugqa oqondile phakathi kwamahlombe namadolo. Qiniseka ukuthi amahlombe akho azungeziswa emuva naphansi, futhi izihlakala zakho zigxishwe ngqo ngaphansi kwamahlombe akho. Izikhali kufanele ziqonde.
3. Ukugcina izindololwane zakho zikhombe emuva kancane, gobisa endololwaneni bese wehlisa umzimba wakho wonke phansi kuze kube izingalo zakho ezingaphezulu zifana nomhlabathi. Gcina ingaphakathi lakho liqinile phakathi nalokhu kuhamba.
4. Lapho usufinyelele ngokufana, phakamisela phezulu ngezandla zakho, welula izindololwane zakho bese ubuyela endaweni yokuqala esinyathelweni 2.
5. Phinda ama-reps amaningi ngangokunokwenzeka, ngamasethi ama-3.

3. I-pushup ebanzi

I-pushup ebanzi, okusho ukuthi izandla zakho ziqhelelene kakhulu kune-pushup ejwayelekile, igcizelela kakhulu isifuba namahlombe akho futhi ingaba lula kwabaqalayo.

Imisipha yasebenza: isifuba namahlombe

1. Qala endaweni yepulangwe kepha izandla zakho zibanzi kakhulu kunamahlombe akho.
2. Qala ukwehlisa umzimba ngokugoba izindololwane zakho, ugcine ingaphakathi lakho liqinile nomhlane wakho ucabalele, kuze kube yilapho isifuba sakho sidla phansi. Izindololwane zizovuleka ngaphezu kwepushup ejwayelekile.
3. Masinyane nweba izindololwane zakho bese uphonsa umzimba wakho emuva.
4. Phinda ama-reps amaningi ngangokunokwenzeka ngamasethi ama-3.

4. I-pushup emincane

I-pushup encane, enezandla ezisondelene kakhulu kune-pushup ejwayelekile, ibeka ukungezwani okuningi kuma-triceps akho.

Omunye uthole ukuthi ama-pushups amancane-amancane akhiqize ukusebenza okukhulu kwe-pectoralis ezinkulu kanye ne-triceps kune-pushup ejwayelekile yobubanzi behlombe kanye ne-pushup ebanzi.

Imisipha yasebenza: esifubeni kanye triceps

1. Qala phansi bese ubeka izandla zakho ngqo ngaphansi kwesifuba sakho, sisondele kunobubanzi behlombe.
2. Qala ukwehlisa umzimba wakho ngokugoba izindololwane zakho, ugcine ingaphakathi lakho liqinile nomhlane wakho ucabalele, kuze kube yilapho isifuba sakho sidla phansi. Gcina izindololwane zakho ziqonde emzimbeni wakho.
3. Nweba izindololwane zakho bese uphonsa umzimba wakho emuva, usebenzisa ama-triceps nesifuba sakho.
4. Phinda ama-reps amaningi ngangokunokwenzeka, ngamasethi ama-3.

5. Yehla i-pushup

Ukuhamba okuphakathi, ukwehla kwe-pushup kugxila esifubeni sakho nasemahlombe.

ukuthi ama-pushups aphakanyiswe izinyawo akhiqiza amandla amaningi ngokuqhathaniswa nama-pushups ajwayelekile, ama-pushups aguquliwe, kanye ne-pushups ephakanyiswe ngesandla. Lokhu kusho ukuthi uma ama-pushups ajwayelekile eba lula, ukuhambisa izinyawo zakho phansi kuzonikeza inselelo enkulu.

Imisipha yasebenza: isifuba namahlombe

1. Qala endaweni yepulangwe, izandla zifakwe ngaphansi kwamahlombe akho. Beka izinyawo zakho ebhentshini noma ebhokisini.
2. Qala ukwehlisa umzimba wakho ngokugoba izindololwane zakho, ugcine ingaphakathi lakho liqinile nomhlane wakho ucabalele, kuze kube yilapho isifuba sakho sidla phansi. Gcina izindololwane zakho zikhombe emuva kancane.
3. Masinyane nweba izindololwane zakho bese uphonsa umzimba wakho emuva.
4. Phinda ama-reps amaningi ngangokunokwenzeka ngamasethi ama-3.

6. I-Plyometric

I-phupometric pushup ukuzivocavoca okuthuthukile okufanele kuzanywe kuphela uma uzethemba emandleni omzimba wakho ongaphezulu.

Imisipha yasebenza: isifuba

1. Qala endaweni yepulangwe i-pelvis yakho ifakwe, intamo yakho ingathathi hlangothi, nezintende zezandla zakho ngqo ngaphansi kwamahlombe akho.
2. Qala ukwehlisa umzimba wakho ngokugoba izindololwane zakho, uzigcine zikhombe emuva kancane, nengaphakathi lakho liqinile futhi umqolo wakho uyisicaba, kuze kube yilapho isifuba sakho sidla phansi.
3. Masinyane nweba izindololwane zakho bese uphonsa umzimba wakho emuva, kepha esikhundleni sokuma phezulu, sebenzisa amandla ukwethula umzimba wakho ongaphezulu phezulu ngezandla zakho ukuze izintende zezandla zakho zisuke phansi.
4. Mhlaba kancane ubuyele phansi bese wehlisa isifuba sakho futhi ukuze uthole enye i-rep. Ngeza ukushaya phezulu phezulu ngobunzima obungeziwe.
5. Phinda ama-reps amaningi ngangokunokwenzeka ngamasethi ama-3.

Izinyathelo ezilandelayo

I-pushup ukuzivocavoca okujwayelekile ezinhlelweni zabasubathi. Kufanele futhi kube kokwakho.

Lesi sinyathelo sokuqina komzimba sisebenza ngokwedlulele ekwakheni imisipha namandla futhi singaqedwa ngezindlela ezahlukahlukene zokukuphonsela inselelo.