Izinguquko ezi-4 ze-Push-Up Ezizokusiza Ekugcineni Ubambise Lokhu Kuhamba

-Delile

• Ukwehluka Push-Up Yokwakha Ifomu Better
• Isinyathelo 1: I-Modified Eccentric Push-Up
• Isinyathelo 2: Kushintshwe Ukuphusha
• Isinyathelo sesi-3: I-Eccentric Push-up
• Isinyathelo sesi-4: I-Push-up egcwele
• Buyekeza kwe-

Kungenzeka ukuthi ubukade unamandla ngokusebenzisa ama-push-up (noma okungenani uzama) kusuka ezinsukwini zakho zamabanga aphansi, ngenhloso yokushaya bonke ofunda nabo ekilasini ekuhlolweni kwe-phys-ed. Kodwa, naphezu kweminyaka yokuzijwayeza ezindaweni zokuzivocavoca zesikole ezijulukayo nasezikhungweni zokujima, abantu abaningi abawenzi umsebenzi womzimba ophezulu ngendlela efanele, kusho uHannah Davis, C.S.C.S., umqeqeshi nomdali we-Body By Hannah. Ifomu elibi linciphisa ukusebenza kwakho, okuholela ekulimaleni, hhayi emahlombe aqoshwe.

Ukuze uthole isifuba esiqinile, umgogodla oqinile, kanye nokwaneliseka okubi othemba ukukuthola ngokuphusha, kufanele ubuyele kokuyisisekelo. Lapha, u-Davis ukhombisa ukuhlukahluka okune kwe-push-up okuzokusiza ukuthi uthuthukise ifomu lakho lokusunduza futhi ube nokujima okukhiqiza kakhulu. (Uma usuwazi kahle lokhu kuqhubekela phambili, zama ukuhlukahluka okwengeziwe ngale nselele yezinsuku ezingama-30 yokuphusha phezulu.)

Ukwehluka Push-Up Yokwakha Ifomu Better

Isebenza kanjani: Ngokwehluka ngakunye kwe-push-up, yenza amasethi ama-3 we-10 reps.

Isinyathelo 1: I-Modified Eccentric Push-Up

Lokhu kuhamba okuhamba-phambili kokuhamba kuzokusiza ukuthi ubethele izingxenye ezisemqoka ze-push-up efanele: ukufaka umnyombo namaloti (imisipha emikhulu yangemuva enweba ukusuka ekhwapheni lakho iye phezulu esiqongweni se-glutes yakho kufana nomlandeli umumo). Ngokuqeda isigaba esibheke phansi (esika-eccentric) se-push-up phansi, uzokwakha futhi uqinise imicu yemisipha edingekayo ukuze ucindezele kahle umzimba wakho ubuyele endaweni yokuqala. (BTW, nawe unjalo ngempela xhuma umnyombo wakho.)

A. Qala endaweni eguquliwe yepulangwe ngezandla ngaphansi kwamahlombe, amadolo phansi, nezinzwane zithinta phansi.

B. Bandakanya umgogodla ngokushusha ithambo lomsila bese udweba inkaba iqonde emgogodleni. Vala amalati ngokudweba amahlombe phansi futhi kude nezindlebe. (Cabanga ukugoqa izintende ngaphandle phansi).

C.Phusha izindololwane ngaphandle ukuze izingalo zenze i-engeli engu-45 degree emzimbeni. Bheka phansi ukuze ugcine intamo ingathathi hlangothi. Kancane kancane wehlise umzimba uye phansi, ugcine umnyombo ubandakanyeka kulo lonke ukunyakaza futhi uqinisekise ukuthi umzimba wakhe umugqa oqondile kusuka ekhanda kuye emadolweni. Isifuba, umgogodla, namathanga kufanele kushaye phansi ngesikhathi esifanayo.

D. Cindezela ngokushesha isifuba bese ususa amathanga emhlabathini ukuze ubuyele ukuze uqale.

Yenza amasethi ama-3 we-10 reps.

Isinyathelo 2: Kushintshwe Ukuphusha

Uma usuthole i-hang yokwehlisa kancane kancane futhi ucindezela umzimba wakho phansi, sekuyisikhathi sokwakha ukukhuthazela ngama-push-ups ashintshiwe. Uma uzicindezela ubuyele endaweni yokuqala, ungakhohlwa ukugcina ukuqondanisa okulungile, nekhanda, amahlombe, izinqe, namadolo konke kulayini.

A. Qala endaweni yepulangwe eguquliwe ngezandla ngqo ngaphansi kwamahlombe namadolo phansi. Phakamisa izinyawo phansi futhi uzibambe lapho.

B. Hlanganisa umgogodla ngokufaka ithambo lomsila bese udweba inkaba ulibhekise emgogodleni. Vala amalati ngokudweba amahlombe phansi futhi kude nezindlebe.

C. Phusha izindololwane ngaphandle ukuze izingalo zenze i-engela engu-45 degree emzimbeni. Umzimba wehla kancane, bese ume amayintshi angu-3 ngaphezu kwesitezi, ugcine umongo umatasa phakathi nokunyakaza futhi uqinisekisa ukuthi umzimba wenza umugqa oqondile ukusuka ekhanda kuye emadolweni.

D. Phusha kude phansi ukuze ubuyele ekuqaleni.

Yenza amasethi ama-3 we-10 reps.

Isinyathelo sesi-3: I-Eccentric Push-up

Manje njengoba usuzibophezele ukwenza kusebenze okuyinhloko kunkumbulo yemisipha, zama ukushintsha kwe-eccentric push-up ukuze uzilolonge ukubandakanya umzimba wakho wonke. Isikhundla sepulangwe sizokukhuthaza ukuthi ushise ama-glutes akho kanye ne-quads ngaphezu komzimba wakho wangaphakathi nomzimba ongaphezulu. (Phela, i-push-up imane nje iyinguqulo ehambayo yepulangwe eliphakeme.)

A. Qala endaweni ephezulu yepulangwe ngezandla ngqo ngaphansi kwamahlombe nemilenze enwetshiwe, izinyawo ze-hip-wide ziqhelelene.

B. Hlanganisa umgogodla ngokufaka ithambo lomsila bese udweba inkaba ulibhekise emgogodleni. Vala ama-lats ngokudweba amahlombe phansi futhi kude nezindlebe. Hlanganisa ama-glutes nama-quads.

C. Phusha izindololwane ngaphandle ukuze izingalo zenze i-engela engu-45 degree emzimbeni. Bheka phansi ukuze ugcine intamo ingathathi hlangothi, bese wehlisa umzimba kancane uye phansi. Gcina umnyombo ubandakanyeka kulo lonke ukunyakaza, uqinisekise ukuthi umzimba wakhe umugqa oqondile kusuka ekhanda kuye ezinzwaneni. Isifuba, umgogodla, namathanga kufanele kushaye phansi ngesikhathi esifanayo.

D. Cindezela isifuba bese uthanga emhlabathini ukuze ubuyele ekuqaleni.

Yenza amasethi ama-3 we-10 reps.

Isinyathelo sesi-4: I-Push-up egcwele

Usebenzisa wonke amasu owafundile kuze kube manje, qeda nge-push-up ephelele. Khumbula ukugcina i-core yakho iqinile, i-lats ibambekile, kanye ne-tailbone egxilile, futhi uzosebenzisa imisipha empeleni funa ukusebenza.

A. Qala endaweni ephakeme yepulangwe izandla ziqonde ngaphansi kwamahlombe kanye nemilenze enwetshiwe, izinyawo zihlukane ngobubanzi be-hip.

B. Hlanganisa umgogodla ngokufaka ithambo lomsila bese udweba inkaba ulibhekise emgogodleni. Vala amalati ngokudweba amahlombe phansi futhi kude nezindlebe. Hlanganisa ama-glutes nama-quads.

C. Phusha izindololwane ngaphandle ukuze izingalo zenze i-engela engu-45 degree emzimbeni. Bheka phansi ukugcina intamo ingathathi hlangothi, nomzimba ophansi kancane, umisa amasentimitha ama-3 ngaphezulu kwephansi. Gcina umgogodla uhlanganyela phakathi nokunyakaza, uqinisekise ukuthi umzimba wenza umugqa oqondile ukusuka ekhanda kuye ozwaneni.

D. Ngokushesha phindela emuva phezulu ukuze uqale.

Yenza amasethi ama-3 we-10 reps.

Buyekeza kwe-