Iphelelisa amaPushup ngezinsuku ezingama-30

-Delile

• Uhlelo lwenselelo ye-Pushup
• Ukwenza kahle
• Ama-pushups odonga ayindilinga
• Ama-pushups ayisisekelo odonga
• Ukuthambekela okuyisisekelo okuyisisekelo
• Ama-pushups aphansi phansi
• Ukuguqa ngamadolo kanye ne-pushups ejwayelekile
• Ithiphu yomqeqeshi
• I-Triceps pushups
• I-Diamond incline pushups
• Kungani ama-pushups alunge kangaka
• Shisa ama-calories
• Zijwayeze ukuhlanganisa
• Qinisa imisipha eminingi ngasikhathi sinye
• Ukuthatha

Akumangalisi ukuthi ama-pushups akuwona umsebenzi owuthandayo wawo wonke umuntu. Ngisho nomqeqeshi wosaziwayo uJillian Michaels uyavuma ukuthi bayinselele!

Ukusiza ukudlula kokwesabekayo kwe-pushup, sithuthukise le nselelo ye-pushup noMichaels, umdali we-My Fitness App kaJillian Michaels, noRachel MacPherson, umqeqeshi womuntu siqu oqinisekiswe yi-ACE.

Kuluhlelo lwezinsuku ezingama-30 ukukhulisa amandla emisipha emzimbeni wakho nangaphezulu esiswini.

Inhloso yalolu hlelo ukusuka kancane kancane uyokwenza ama-pushups ayisisekelo noma aguquliwe abe ama-pushups agcwele futhi athuthukisiwe zingakapheli izinsuku ezingama-30.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zenselelo ye-pushup, ukuthi ungaqala kanjani, amathiphu, nokuhlukahluka ukuze ikugcine kuthakazelisa.

Uhlelo lwenselelo ye-Pushup

Ukwenza kahle

Izinto ezimbalwa okufanele uzikhumbule:

• Zombili izingalo nezinyawo kufanele zihlukaniswe ububanzi benyonga.
• Fola izithupha ezingeni lekhwapha, hhayi ngaphambili noma ngemuva kwekhwapha.
• Gcina ikhanda nentamo yakho kuhambisane nomgogodla wakho.
• Gcina umgogodla ubandakanyekile ukuvikela umgogodla.
• Gcina izindololwana zakho zifakwe kancane esikhundleni sokuvuleka kakhulu.
• Hlala u-hydrated phakathi nakho konke ukusebenza kwakho.
• Uma ungasakwazi ukugcina ifomu elifanele, yeka ukuzivocavoca umzimba.

Ama-pushups odonga ayindilinga

1. Qala ngokuma ubheke odongeni, cishe u-1 kuye ku-1 1/2 amamitha ukusuka kulo.
2. Beka izandla zakho odongeni ngobude behlombe nobubanzi behlombe, iminwe iphendukele ngaphandle kancane.
3. Ngaphandle kokugoba izindololwane zakho, phusha izindwani zamahlombe akho njengoba uletha isifuba sakho odongeni.
4. Ungafaki okhalweni lwakho noma ungene esilevini. Gcina umugqa oqondile kusuka ekhanda kuye ozwaneni, nengaphakathi lakho liqinile.
5. Buyela emuva endaweni yokuqala.

Lokhu kuvivinya umzimba ukunyakaza okuncane okunebanga elifushane lokunyakaza, kuphela ukuhlanganisa amahlombe akho ehlombe ndawonye bese ubabuyisela emuva.

Ama-pushups ayisisekelo odonga

1. Qala ukuma ubheke odongeni, cishe u-1 kuye ku-1 1/2 amamitha ukusuka kulo.
2. Ekuphakameni kwehlombe, welula bese ubeka izandla zakho odongeni, ububanzi behlombe buhlukane, ngeminwe iphendukele ngaphandle kancane.
3. Letha isifuba sakho ngasodongeni ngokugoba izindololwane zakho kancane. Gcina umqolo nezinqe ziqonde ngaphandle kokucwilisa, futhi ugcine umnyombo wakho usebenza. Phefumulela ngaphakathi ngenkathi wehlisa.
4. Kancane kancane buyela endaweni yokuqala, uphefumulele ngaphandle.

Ukuthambekela okuyisisekelo okuyisisekelo

1. Qala ngokuguqa ubhekane nebhentshi lokuzivocavoca - noma ume ubheke i-countertop noma usofa - cishe amamitha ayi-1 kuya ku-1/2 kude nayo.
2. Yelula isandla bese ubeka izandla zakho onqenqemeni lwebhentshi noma ikhawunta, ngeminwe iphendukele ngaphandle kancane. Izandla zakho kufanele zihambisane namahlombe akho.
3. Yelula umlenze owodwa bese omunye ngemuva kwakho, welula izingalo nomzimba wakho uqonde ngqo.
4. Letha isifuba sakho ebhentshini noma kwikhawunta ngokugoba izingqiniba zakho kancane, uphefumulele ngaphakathi. Gcina iqolo lakho nezinqe ziqonde ngaphandle kokuntywila, futhi ugcine nengaphakathi lakho lihilelekile.
5. Kancane kancane buyela endaweni yokuqala, uphefumulele ngaphandle.

Ama-pushups aphansi phansi

Le nguqulo ye-pushups e-scapular iphinde icele ukunyakaza okuncane kakhulu nobubanzi bokunyakaza, ucindezele kuphela amahlombe ehlombe ndawonye futhi ahlukane. Ukumelana namandla adonsela phansi okugcina ifomu lakho yilokho okudinga amandla okwakha kusuka kuma-pushups odonga aphambili.

1. Qala ngokuguqa phansi.
2. Ekuphakameni kwehlombe, welula bese ubeka izandla phansi, zihlukaniswe ububanzi behlombe, ngeminwe iphendukele ngaphandle kancane.
3. Nweba imilenze yakho eyodwa ngesikhathi ngemuva kwakho, nezinzwane phansi nomzimba wakho ulayini oqondile, umnyombo ubandakanyekile, usesimeni sepulangwe.
4. Ngaphandle kokugoba izindololwane zakho, phusha izindwani zamahlombe akho njengoba uletha isifuba sakho odongeni.
5. Ungafaki okhalweni lwakho noma ungene esilevini. Gcina umugqa oqondile kusuka ekhanda kuye ozwaneni, nengaphakathi lakho liqinile.
6. Buyela emuva endaweni yokuqala.

Ukuguqa ngamadolo kanye ne-pushups ejwayelekile

Le yi-pushup eyisisekelo yesinkwa nebhotela, noma ngabe uyenza ngamadolo noma ezinzwaneni.

1. Qala ngokuguqa phansi.
2. Beka izandla zakho phansi, ububanzi behlombe buhlukaniswe, ngeminwe iphendukele ngaphandle kancane.
3. Letha isifuba sakho phansi ngokugoba izindololwane zakho kancane, uphefumulele ngaphakathi. Hlanganisa umnyombo wakho, bese ugcina umhlane nezinqe uqonde ngaphandle kokuntywila.
4. Misa ibanga lokunyakaza lapho amahlombe akho ephakama ngokulingana nezindololwane zakho.
5. Kancane kancane buyela endaweni yokuqala, uphefumulele ngaphandle.

Ukuze uthole i-pushup egcwele, welula imilenze yakho ngemuva kwakho ngezinzwane zakho phansi. Umzimba wakho kufanele ubesepulangwe, ulayini oqondile, nengaphakathi lakho libandakanyekile.

Ithiphu yomqeqeshi

Uma i-pushup eguquliwe emadolweni akho inzima kakhulu, thatha inselelo odongeni.

Ngaphezu kokunethezeka ngokwengeziwe, uMacPherson uchaza ukuthi ama-pushups asodongeni asiza ukususa ingcindezi emajoyintini ngoba awwehlisi umzimba wakho phezulu naphansi phansi.

Ukuhluka kwe-Pushup kusiza imisipha ukuthi yakhe amandla kancane kancane, iqinisekise ukuthi uhla oluphelele lokunyakaza kungenzeka.

I-Triceps pushups

1. Qala ngokuguqa phansi.
2. Ekuphakameni kwehlombe, welula bese ubeka izandla zakho phansi, ububanzi bekhwapha, iminwe iphendukele ngaphandle kancane. Izandla zibekwa zisondelene kancane kunokuqalwa ngama-pushups ayisisekelo.
3. Yelula imilenze yakho eyodwa ngesikhathi ngemuva kwakho, nezinzwane phansi nomzimba wakho uqondaniswe nokuma kwepulangwe.
4. Letha isifuba sakho phansi ngokugoba izindololwana zakho emuva ngasohlangothini lomzimba wakho, uphefumulele ngaphakathi. Gcina ikhanda lakho, umhlane kanye nezinqe zihambelana, ngaphandle kokucwila futhi ugcine nengaphakathi lakho lihilelekile.
5. Misa ibanga lokunyakaza lapho amahlombe akho esilinganisweni esifanayo nezindololwane zakho, ngezindololwane ezibhekene nezimbambo zakho.
6. Kancane kancane buyela endaweni yokuqala, uphefumulele ngaphandle.

I-Diamond incline pushups

1. Qala ukuguqa ubhekane nebhentshi lokuzivocavoca - noma ume ubheke itafula noma usofa - cishe amamitha ayi-1 kuya ku-1/2 kude nalo.
2. Ekuphakameni kwehlombe, welula bese ubeka izandla zakho onqenqemeni, ngeminwe yenkomba nezithupha zithintana zimile ngedayimane.
3. Nweba umlenze owodwa bese omunye ngemuva kwakho, uhlukanise ububanzi benyonga, nezingalo zeluliwe nomzimba wakho ulayini oqondile.
4. Letha isifuba sakho ebhentshini noma kwikhawunta ngokugoba izindololwana zakho ngaphandle, uphefumulele ngaphakathi. Gcina iqolo lakho nezinqe ziqonde ngaphandle kokuntywila futhi ugcine nengaphakathi lakho lihilelekile.
5. Kancane kancane buyela endaweni yokuqala, uphefumulele ngaphandle.
6. Ukwenza lo msebenzi ube lula, hlukanisa izandla zakho ngamasentimitha ambalwa.

Kungani ama-pushups alunge kangaka

Shisa ama-calories

I-Pushups iyindlela ephumelelayo yokushisa amakhalori ngoba adinga amandla amaningi ukwenza, kusho uMichaels. Umzimba wakho ungaqhubeka nokushisa amakhalori ngemuva kokuthi ukujima kwakho kuqedile.

Zijwayeze ukuhlanganisa

Njengenzuzo eyengeziwe, ama-pushups athathwa njengokuzivocavoca okusebenzayo.

"Baqeqesha umzimba wakho ukuthi wenze ngendlela odinga ngayo empilweni yansuku zonke, ngamaqembu amaningi emisipha asebenza ngokuvumelana ukuhambisa umzimba wakho ezinkingeni zawo zansuku zonke," kusho uMichaels.

Qinisa imisipha eminingi ngasikhathi sinye

"I-Pushups iwukuzivocavoca okuhle kakhulu ngoba isebenza ngamaqembu emisipha ehlukene ngasikhathi sinye," kusho uMichaels.

Lokhu kufaka ukugxila okukhulu emisipheni yomzimba engenhla, njenge-pectorals, triceps, deltoids, biceps, nengqikithi.

Ziphinde zisebenze imisipha ye-glutes nemilenze, eqinisa umzimba ngesikhathi sokuzivocavoca.

Ukuthatha

I-Pushups iwumsebenzi omuhle wokuqinisa umzimba ngokugcwele. Yize kungeyona intandokazi yawo wonke umuntu, bashisa amakhalori amaningi futhi basize ukuqopha imisipha. Ungazenzela kakhulu noma kuphi, ngaphandle kwemishini.

Vele uqiniseke ukuthi ulandela amathiphu okuphepha, afaka ukuma lapho ulahlekelwa yifomu elifanele.

Njengenjwayelo, thintana nodokotela ngaphambi kokuqala noma yiluphi uhlelo lwezempilo.