Ungakwenza Kanjani Ukudonsela ekhaya ngaphandle kwebha yokudonsa

-Delile

• Ukufudumala: Imigqa Yesisindo Somzimba + Ama-Push-Ups
• Umugqa We-bodyweight
• Push-Up
• Ukuqhubekela phambili kokudonsa
• Ukudonsela Ithawula phezulu
• Ithawula Ukudonsa-Up Bamba
• I-Negative Towel-Up-Up
• Ithawula Lokukhipha Ithawula
• Umqedeli: Push-Up Hold
• Buyekeza kwe-

Ukudonswa kwezinto kudume kanzima — ngisho nakwabakhulu kakhulu phakathi kwethu. Into enokudonsa-ups ukuthi kungakhathaliseki ukuthi unamandla kangakanani ngokwemvelo, uma ungawalolongi, ngeke ube ngcono kuwo.

Uma ubambekile ekhaya ngaphandle kwebha yokudonsela phezulu (noma inkundla yokudlala eseduze ozoprakthiza kuyo), ungase uchotshozwe umqondo wokulahlekelwa amandla akho okudonsa. Noma, mhlawumbe, uthathe isinqumo sokusebenzisa ukuhlukaniswa yedwa njengesikhathi esikahle sokuzinikela ekuqondeni lokhu kuhamba — kepha, futhi, awunazo izinto zokusebenza ezifanele.

Yilapho kungena khona lokhu kuzilolonga: Umqeqeshi womuntu oqinisekisiwe u-Angela Gargano, oncintisane kathathu waseMelika Ninja Warrior, owayengumlingisi wokuzivocavoca umzimba, kanye nomsunguli wohlelo lokuDonsela phezulu lwePull-Up Revolution bahlanganisa isifuba nokuzivocavoca emuva — besebenzisa amathawula nje isicabha njengohlobo lwebha yokudonsela phezulu ye-DIY-ekuvumela ukuthi usebenze ekuqhubekeleni phambili kokudonsa.

"Ukuzivocavoca okunamandla kakhulu, okuphezulu komzimba nokubuya emuva [ukushaya imisipha] iningi lethu elijwayele ukulikhumbula," kusho uGargano. "Lapho abantu abaningi bebambeke khona ekudonseni kwabo kunamandla okubambelela kanye nama-lats abo, angadubuli." (I-FYI, "ama-lats" amafushane nge-latissimus dorsi, futhi yimisipha enamandla emise okwabalandeli efinyelela emhlane wakho futhi ingumdlali omkhulu kwezokudonsa.)

Lokhu kuzivocavoca kuzokusiza uthuthukise zombili lezo zinto, futhi uthuthukise ama-push-up akho. Uzoqala nge-superset efudumele yama-push-up nemigqa, bese udlulela ekuqhubekeni kokudonsa, bese uqedela ngomzuzu woku-1 wokudinwa. "Wenza ukuzwa imisipha ongakaze uyizwe ngaphambili," kusho uGargano.

Nansi indlela omisa ngayo le bha yokudonsa ye-DIY: Thatha amathawula amabili obhishi noma okugeza bese uwagoqa phezu komnyango oqinile ukuze amaintshi acishe abe ayisithupha alenge "ngaphandle" komnyango ukuze abe ububanzi behlombe. ngaphandle. Songa ukuphela kwethawula ohlangothini oluhlangothini olungaphandle komnyango bese ugoqa uthayi wezinwele noma ibhande lenjoloba elizungezile. Vala umnyango, futhi unikeze womabili amathawula ukudonsa okuhle ukuze uqiniseke ukuthi asendaweni ephephile.

"Kuyindlela enhle yokuzivocavoca emuva ehluke kancane, futhi iyasebenza noma ungenayo imishini," kusho uGargano. "Abanye bethu abakwazi ukuthenga izinto zokusebenza noma abakwazi ukuthola izinto zokusebenza, kodwa wonke umuntu unamathawula."

Ulungele ukuyizama? Lungisa umzimba wakho ongenhla — amathawula angathamba, kepha lokhu kuvivinya umzimba kuzodinga ukuxazululwa kwensimbi.

Ukufudumala: Imigqa Yesisindo Somzimba + Ama-Push-Ups

Isebenza kanjani: Unemizuzu engu-3. Uzokwenza ama-reps ama-5 wemigqa nama-reps ama-5 we-push-ups, uphinda ama-rounds amaningi ngangokunokwenzeka (i-AMRAP) ngesikhathi esabiwe.

Umugqa We-bodyweight

A. Bamba ithawula ngalinye ngesandla esisodwa, izintende zibheke phakathi. (Hamba izinyawo eduze noma kude kakhulu nomnyango ukuze wenze kube lula noma kube nzima, ngokulandelana.) Ncikela emuva ukuze izingalo ziqonde futhi umzimba wakhe umugqa oqondile ukusuka emaqakaleni kuya emahlombe.

B. Exhale ukugoqa izindololwane emuva, ucindezele izindwani zamahlombe ndawonye ukudonsa isifuba ngasemnyango.

C. Faka futhi, okulawulayo, welula izingalo ukuze zibuyele ekuqaleni.

Push-Up

A. Qala endaweni enepulangwe eliphezulu izintende zezandla zibanzi kunobubanzi behlombe, izintende zicindezela phansi nezinyawo ndawonye. Hlanganisa ama-quads nomgogodla sengathi uphethe ipulangwe. (Ukuze ulungise, yehlisa uye emadolweni noma ubeke izandla endaweni ephakeme. Vele uqiniseke ukuthi ugcine umgogodla uxhumene nezinqulu zihambisana nawo wonke umzimba.)

B.Bend izindololwane emuva ngama-engela angama-45-degree ukwehlisa wonke umzimba phansi, ume kancane lapho isifuba singaphansi kobude bendololwane.

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

Ukuqhubekela phambili kokudonsa

Isebenza kanjani: Yenza ukunyakaza ngakunye okungezansi ngenombolo ekhonjisiwe yokuphindaphinda noma inani lesikhathi. Phinda isethi ephelele yokuqhubeka kokudonsa izikhathi ezi-3 sezizonke.

Ukudonsela Ithawula phezulu

A. Hlala phansi phambi komnyango uguqe ngamadolo nezinyawo ziyisicaba phansi. Finyelela izingalo ngaphezulu ukuze ubambe kumathawula.

B. Donsela izindololwane phansi bese emuva ukuze wakhe isimo "W", usebenzisa izingalo nomhlane ukuphakamisa okhalweni phansi. (Gcina izinyawo zitshalwe ukuze zizinze, kodwa ungacindezeli kuzo ukuze uphakame.) Yima kancane lapho izindololwane ziseduze nezimbambo.

C. Ngokulawula, yehlisa phansi ukuze uqale.

Yenza ama-reps ama-5.

Ithawula Ukudonsa-Up Bamba

A. Hlala phansi phambi komnyango amadolo agobile nezinyawo zibheke phansi. Finyelela izingalo ngaphezulu ukuze ubambe kumathawula.

B. Donsela izindololwane phansi bese emuva ukuze wakhe isimo "W", usebenzisa izingalo nomhlane ukuphakamisa okhalweni phansi. (Gcina izinyawo zitshaliwe ukuzinza, kepha ungazicindezeli ukuze uvuke.) Yima kancane lapho izindololwane zisondele ezimbanjeni.

C. Bamba lesi sikhundla imizuzwana emi-5. Ngokulawula, yehlisa ukuze ubuyele ukuze uqale.

I-Negative Towel-Up-Up

A. Hlala phansi phambi komnyango uguqe ngamadolo nezinyawo ziyisicaba phansi. Finyelela izingalo ngaphezulu ukuze ubambe kumathawula.

B. Donsela izindololwane phansi bese emuva ukuze wakhe isimo "W", usebenzisa izingalo nomhlane ukuphakamisa okhalweni phansi. (Gcina izinyawo zitshaliwe ukuzinza, kepha ungazicindezeli ukuze uvuke.) Yima kancane lapho izindololwane zisondele ezimbanjeni.

C. Ngokulawula, yehlisa kancane phansi ukuze uqale, uthathe imizuzwana emi-5 ephelele ukwenza njalo.

Ithawula Lokukhipha Ithawula

A. Hlala phansi phambi komnyango uguqe ngamadolo nezinyawo ziyisicaba phansi. Finyelela izingalo ngaphezulu ukuze ubambe kumathawula.

B. Ukugcina izingalo ziqondile, vumela amahlombe ukuthi avuke aye ngasezindlebeni.

C. Bese udonsela amahlombe emuva naphansi, ucindezela umhlane ongaphezulu, bese uphakamisa izinkalo ngamasentimitha ambalwa ukusuka phansi (uma kungenzeka). Gcina izingalo ziqonde phakathi nokunyakaza.

Yenza ama-reps ama-5.

Umqedeli: Push-Up Hold

A. Qala endaweni ephezulu yamapulangwe izintende zibanzi nje kunobubanzi behlombe, izintende zicindezele phansi nezinyawo ndawonye. Hlanganisa ama-quads nomgogodla sengathi uphethe ipulangwe. (Ukuguqula, kwehle emadolweni noma ukubeka izandla endaweni ephakeme. Vele uqiniseke ukuthi ugcina umnyombo ubandakanyekile futhi izinqa zihambisana nomzimba wonke.)

B.Gobisa izindololwane emuva ngama-engeli angu-45-degree ukuze wehlise wonke umzimba ubheke phansi, ume kancane lapho isifuba singaphansi nje kobude bendololwane. Bamba lapha imizuzwana emi-5.

C. Exhale ukuze ucindezele phezulu ukuze uqale. Yenza enye i-push-up, ngaphandle kokubamba ngezansi.

Phinda, ubambe ezansi kwe-push-up imizuzwana emi-5, bese wenza ama-push-up ama-2 avamile. Qhubeka iminithi elingu-1.

Buyekeza kwe-