Ama-Pushups namathiphu wabaqalayo

-Delile

• Ukubuka konke
• Ukuqhubekela phambili kuma-pushups
• Ama-pushups odonga
• Ishintshe
• Bahleli bacindezelwe
• Ukuguqa ngamadolo
• Ama-pushups ajwayelekile
• Shintsha
• Thambekisela ama-pushups
• Amathiphu ama-4 nokuguqulwa okuningi
• Izinyathelo zokududuza
• Ifomu sekukonke
• Ukuma kwesandla (kubanzi kuqhathaniswa nobubanzi)
• Amandla wokwakha
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

I-Pushups iyinhlangano yokunyakaza komzimba elula futhi esebenzayo engasiza ukukhulisa amandla emzimbeni nasenhliziyweni yakho ephezulu. Lokhu kuvivinya kusebenza imisipha ye-pectoral esifubeni sakho kanye ne-triceps. Le yimisipha engemuva kwezingalo zakho ezingaphezulu.

Awudingi noma iyiphi imishini ukuze uqalise ngama-pushups. Zifanele abaqalayo kanye nabantu abaphambili kakhulu ngokuzivocavoca umzimba.

Funda kabanzi: Yimiphi imisipha esebenza nge-pushups?

Ukuqhubekela phambili kuma-pushups

Ngenkathi ungajwayela ama-pushups ajwayelekile, kunokuhlukahluka okuningi okungakusiza ukuthi uqalise, uthuthuke, noma wandise ubunzima.

Zama ukwenza isethi ye-10 kuye ku-15 yokuvivinya ngakunye, uphumule, bese wenza elinye iqoqo le-10 kuye ku-15.

Ukwenza ama-pushups ambalwa ngefomu elifanele kuzoba ngcono ngokuhamba kwesikhathi kunokuqedela abaningi ngefomu elibi.

Nazi izinhlobo ezinhlanu ze-pushup ezanda ngobunzima.

Ama-pushups odonga

Ukwenza i-pushup emi odongeni yindawo enhle yokuqala uma umusha kulokhu kuhamba. Ngokuma, ubeka ingcindezi encane emajoyintini akho.

1. Izinyawo zakho zibanzi ububanzi behlombe, yima ngobude bengalo kude nodonga.
2. Beka izintende zezandla zakho odongeni njengoba uncika phambili endaweni epulangwe emi. Izingalo zakho kufanele zibe ukuphakama kwamahlombe nobubanzi behlombe.
3. Faka umoya njengoba ugoba izindololwane zakho futhi uhambise umzimba wakho ongaphezulu odongeni ngenkathi ubeka izinyawo zakho phansi emhlabathini.
4. Bamba lesi sikhundla umzuzwana noma emibili.
5. Exhale bese usebenzisa izingalo zakho ukusunduza umzimba wakho kancane ubuyele endaweni yakho yokuqala.

Ishintshe

Njengoba uthola ukunethezeka kakhudlwana, ungazama ama-pushups odonga olwesandla esisodwa. Landela yonke imiyalo engenhla, kodwa shintsha amasethi ngokubeka ingalo eyodwa egobile ngemuva kwakho nengaphandle lesandla sakho kokuncane komhlane wakho. Ungaphinda ugcine enye ingalo eceleni kwakho njengoba uqhubekisa enye.

Funda kabanzi: Ukwehluka kwe-Wall pushup ukuqinisa isifuba, amahlombe, nomhlane

Bahleli bacindezelwe

Ukuze usebenze ngokuzinza emahlombe akho, zama ama-pushups usendaweni ohleli kuyo.

1. Hlala ebhentshini izintende zakho phansi, izingalo eceleni kwakho. Izinyawo zakho kufanele ziphumule kahle emhlabathini ngamadolo akho agobile.
2. Usebenzisa izingalo zakho, phonsela phansi ezintendeni zezandla zakho ukuze umzimba wakho uphakamise - usesikhundleni sokuhlala. Isinqe sakho nesinqe sakho kufanele kube yingxenye nje yesigamu noma kude nebhentshi.
3. Yehlisa emuva phansi endaweni yakho yokuqala bese uphinda.

Ukuguqa ngamadolo

Ukulinganisela emadolweni akho esikhundleni sezinyawo zakho kungenye inguquko enhle ngenkathi wakha amandla akho.

1. Qala endaweni yezandla namadolo ngokubuka kwakho phansi.
2. Beka izandla zakho phansi nhlangothi zombili zamahlombe akho. Amadolo akho kufanele abe kude ngokunethezeka.
3. Faka umoya njengoba wehlisa izindololwane zakho kancane kancane ukuletha isifuba sakho phansi. Qinisekisa ukugcina imisipha yakho eyinhloko inenkontileka.
4. Misa okwesikhashana endaweni eyehlisiwe - isilevu sakho singathinta kancane umhlaba.
5. Exhale njengoba uphakama usuka phansi uye endaweni yakho yokuqala.

Enye indlela yokuqala le pushup ukuqala ngokubeka isisu sakho. Gobisa amadolo akho ukuze izinyawo zakho ziphakame emoyeni, bese uphusha izandla zakho zibheke emadolweni.

Ama-pushups ajwayelekile

Ukunweba ngokugcwele imilenze yakho kwandisa ubunzima balokhu kuhamba ngokwengeza isisindo somzimba esithe xaxa. Ucwaningo oluthile lukhombisile ukuthi "amandla okusabela emhlabathini" noma isisindo sakho osicindezelayo ngamaphesenti angama-64 esisindo somzimba wakho ngama-pushups ajwayelekile. Ukuqhathanisa, i-pushup eguqa ngamaphesenti angama-49.

1. Qala ngesifuba sakho nasesiswini phansi. Imilenze yakho kufanele iqonde ngqo ngemuva kwakho nezintende zezandla kufanele zibe sezingeni lesifuba izingalo zigobeke nge-angle engama-45 degree.
2. Exhale njengoba uphusha ezandleni nasezithendeni zakho, uletha isifuba, isifuba namathanga phansi.
3. Misa okwesikhashana endaweni yepulangwe - gcina umnyombo wakho ubandakanyekile.
4. Faka ngaphakathi njengoba wehla kancane uye endaweni yakho yokuqala.

Shintsha

Okunye ukuhluka okukhulu kwe-pushup ejwayelekile yi-pushup ngokuthunjwa kwe-hip. Landela imiyalo efanayo ne-pushup ejwayelekile, kepha phakamisa umlenze wakho wesobunxele phansi njengoba wehla. Yihambise kancane ngaphandle kwezinqulu zakho bese ugcina unyawo lwakho luguquguquka. Bese uphinda ngakolunye uhlangothi ngemuva kokushintsha imilenze usendaweni yepulangwe.

Thambekisela ama-pushups

Uma ufuna ukuphonsela inselelo emzimbeni wakho ophezulu, zama ukuthambekela kwe-pushups. Uzodinga indawo ezinzile lapho ungabeka khona izandla zakho.

1. Beka izandla zakho onqenqemeni lwendawo ephakeme. Ibhentshi, isinyathelo, noma enye ipulatifomu eqinile yizinketho ezinhle.
2. Hlehlisa izinyawo zakho ukuze imilenze yakho iqonde futhi izingalo zakho ziqonde emzimbeni wakho.
3. Faka umoya njengoba wehlisa kancane isifuba sakho emaphethelweni epulatifomu yakho.
4. Misa okwesikhashana.
5. Exhale njengoba uphindela emuva endaweni yakho yokuqala ngezingalo zakho zelulwe ngokuphelele.

Ungaqhubeka nokwandisa ubunzima ngokusebenzisa umuthi webhola, iBOSU noma ibhalansi, noma umqeqeshi wokumiswa. Ukwenza kanjalo kuzokwenza umzimba wakho usebenze kanzima ukuzinza, ukukhokhisa imisipha kakhulu.

Thenga amabhola wokuzivocavoca nezinsiza online lapha.

Amathiphu ama-4 nokuguqulwa okuningi

Ifomu elihle nokuma kahle kuyisihluthulelo uma ufuna ukuthola okuningi ku-Workout yakho. Induduzo, ukwakheka, nokuphepha izingxenye ezibalulekile kunoma yikuphi ukuvivinya umzimba.

Ifomu elifanele lingavikela umzimba wakho ekulimaleni futhi uqiniseke ukuthi uthola ukuzibandakanya okugcwele emisipheni ozama ukuyisebenza.

Izinyathelo zokududuza

Zama lezi zindlela ukwenza ama-pushups akho akhululeke kakhudlwana.

• Yenza ama-pushups kumata we-yoga noma indawo efanayo esikhundleni sesitezi esingenalutho.
• Beka ithawula eligoqiwe ngaphansi kwamadolo akho ukuze uthole ukugoqwa okwengeziwe lapho wenza ukuguqa ngamadolo.
• Beka izandla ngqo ngaphansi kwamahlombe iminwe yakho ikhombe ngqo phambi kwakho ukugwema ubuhlungu besihlakala.
• Beka izintende phansi phansi ngokuqhathanisa izandla zakho. Lokhu kugwema ukuqinisa izandla zakho.
• Bheka phansi emhlabathini ngalesi sikhathi sokuzivocavoca ukuze ugweme ukucindezela intamo yakho.

Ifomu sekukonke

Lapho wenza ama-pushups phansi, uzofuna ukugcina i-flat back. Melana nokugoba umgogodla wakho noma ukuwumisa phezulu ophahleni. Ukwenza isivumelwano semisipha yakho eyinhloko kuzosiza ukugcina ifomu lakho lihloliwe. Qiniseka ukuthi ukugcina ukunyakaza kwakho kuhamba kancane futhi kulawulwa kuqhathaniswa nokushaya umzimba wakho ngokushesha okukhulu.

Amahlombe akho, izinkalo, namaqakala kufanele aqondaniswe.

Zama ukuzibuza imibuzo ethile ukuze ungene ngefomu lakho:

• Zikuphi izandla zami?
• Aphi amahlombe ami?
• Ingabe nginokuxhumana okuhle nomhlabathi ongaphansi kwami?
• Ngabe imisipha yami eyinhloko iyahlanganyela?

Ukuma kwesandla (kubanzi kuqhathaniswa nobubanzi)

Ungase uzibuze ukuthi ukubeka isandla ngesandla kungabunyusa kanjani ubunzima. Izinketho zakho zibambe izandla zakho zihlukanisiwe noma zincane kakhulu ndawonye. Omunye usikisela ukuthi indawo eyisisekelo emincane inyusa ukwenziwa kusebenze kwemisipha kuma-pectorals nakuma-triceps.

Ukufaka ukuma kwesandla esimisweni sakho, zama ukugcina izintende zezandla zakho ziphambi kwesifuba sakho nezindololwane zakho zibheke emzimbeni wakho ekuqaleni kwama-pushups akho.

Amandla wokwakha

Ama-Pushups angaba nzima ukuwaqedela ekuqaleni, noma ngokuguqulwa. Uma ungeke uqedele u-10 kuye ku-15, qala ngamasethi ka-5 noma ngaphansi bese wakhe ukusuka lapho.

Ukukhulisa amandla nokukhuthazela kuthatha isikhathi kepha kuwufanele umzamo. Khumbula, ukwenza ama-pushups ambalwa ngefomu elifanele kuzoba ngcono ngokuhamba kwesikhathi kunokuqedela abaningi ngefomu elibi.

Funda kabanzi: Ziyini izinzuzo nezingozi zokwenza ama-pushups ansuku zonke?

Kusha ukuzivocavoca umzimba? Kungumqondo omuhle kakhulu ukungena nomqeqeshi womuntu siqu ukuqinisekisa ukuthi wenza ama-pushups kahle. Ungase ukwazi ukukhuluma nomuntu ovela ejimini noma ngomhlinzeki wakho wezokunakekelwa kwempilo.

Ukuthatha

Ngemuva kokuthola i-hang of pushups futhi uzethemba ngefomu lakho, ungahle uthande ukuzama inselelo ye-pushups. Ukungaguquguquki kubalulekile ekwakheni amandla. Enselele, usebenza ngendlela yakho ezinyangeni ezi-2 uze uqedele ama-pushups ayi-100 ngasikhathi sinye.

Noma ungabhekanga ukweqisa ngale ndlela, ukufaka lo mzimba osebenza kahle wesisindo somzimba kuhlelo lwakho kuqinisekile ukuqinisa umzimba wakho ongaphezulu, emuva, nomgogodla ukusiza ngokunyakaza kwansuku zonke.