Ziyini Izinzuzo Nezingozi Zokwenza Ama-Pushup Wansuku zonke?

-Delile

• Ingabe zikhona izingozi zokwenza ama-pushups nsuku zonke?
• Ungayenza kanjani i-pushup
• Amathiphu efomu elifanele
• Ungaqala kanjani ukwenza ama-pushups ansuku zonke
• Kwenze kube nzima kakhulu
• I-rolling pushup
• I-Pushup ngokuthunjwa kwe-hip
• Ukuthatha

Ziyini izinzuzo zokwenza ama-pushups nsuku zonke?

Ama-pushups wendabuko ayasiza ekwakheni amandla omzimba aphezulu. Basebenza ama-triceps, imisipha ye-pectoral, namahlombe. Uma kwenziwa ngefomu elifanele, bangaphinde baqinise iqolo nomgogodla ongezansi ngokubandakanya (ukudonsa) imisipha yesisu.

I-Pushups iyindlela yokuzivocavoca esheshayo nephumelelayo yokwakha amandla. Kungenziwa cishe kunoma yikuphi futhi akudingi noma iyiphi imishini.

Ukwenza ama-pushups nsuku zonke kungasebenza uma ufuna inqubo ejwayelekile yokuzivocavoca ongayilandela. Ngokuqinisekile uzobona ukuzuza ngamandla amakhulu omzimba uma wenza ama-pushups njalo.

Ukuze uthole imiphumela emihle, qhubeka ukwengeza okuhlukahlukene ezinhlotsheni ze-pushups ozenzayo. Ungalandela futhi "inselelo ye-pushup" lapho ukhulisa kancane kancane inani lama-pushups isonto ngalinye. Ungasebenzela ukwenza ama-reps ayi-100 ezinyangeni ezimbili.

Ingabe zikhona izingozi zokwenza ama-pushups nsuku zonke?

Ingozi eyodwa yokwenza noma yikuphi ukuzivocavoca umzimba nsuku zonke ukuthi umzimba wakho ngeke usaphonselwa inselelo ngemuva kwesikhashana. Lokho kwandisa ubungozi bakho bokubhebhetheka kwamapuleti (lapho ungasatholi izinzuzo ezifanayo ekusebenzeni kwakho).

Lokhu kwenzeka ngoba imisipha yakho iyashintsha futhi ithuthukise ukusebenza kwayo lapho icindezelekile (njengoba injalo lapho uphakamisa izinsimbi noma wenza ezinye izivivinyo njengama-pushups, isibonelo). Ngakho-ke kubalulekile ukuqhubeka nokuphonsela inselelo imisipha yakho ukuze uthuthukise amandla akho nezinga lokuqina komzimba.

Uma uzokwenza ama-pushups usuku ngalunye, ukuba nefomu elifanele nakho kubalulekile. Ukwenza ama-pushups ngaphandle kwefomu elifanele kungaholela ekulimaleni. Isibonelo, ungahle uzwe ubuhlungu obuphansi emuva noma ehlombe uma ungenzi kahle i-pushups.

Uma ama-pushups enzima kakhulu ekuqaleni, shintsha ukuvivinya umzimba. Kwenze ngamadolo akho noma ngasodongeni.

Uma ama-pushups elukhuni kakhulu ezihlakaleni zakho noma unokulimala kwangaphambili kwesihlakala, bheka owelapha ngokomzimba ngaphambi kokwenza i-pushups. Bangancoma i-dolphin pushups (eyenziwa ezingalweni zakho esikhundleni sezandla zakho) noma i-knuckle pushups njengenye indlela.

Njalo hlola nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.

Ungayenza kanjani i-pushup

Ukwenza i-pushup yendabuko:

1. Qala ukuguqa kumata wokuzivocavoca noma phansi bese uletha izinyawo zakho ngemuva kwakho.
2. Goba phambili ukuze uzibeke epulangweni eliphakeme, phezulu kwesikhundla se-pushup, izintende zezandla zigudle uhlaka, izandla zihlukaniswe ububanzi emahlombe, futhi iminwe yakho ibheke phambili noma izandla zivuleke kancane. Amahlombe akho kufanele abekwe phezu kwakho izandla. Izinyawo zakho kufanele zihlangane ngemuva kwakho kuthi umhlane wakho ube isicaba. Gcina i-abs yakho idonswa.
3. Yehlisa kancane umzimba wakho phansi. Gcina i-torso eqinile futhi ugcine ikhanda lakho lihambelana nomgogodla wakho. Ungavumeli i-sag yakho ephansi emuva noma izinkalo zakho zikhuphuke phezulu.
4. Qhubeka nokuzithoba kuze kube yilapho isifuba noma isilevu sakho sithinta phansi. Izindololwane zakho zingaphuma ngesikhathi sokunyakaza okuphansi.
5. Cindezela phezulu ngezandla zakho. Qhubeka ucindezele kuze kube yilapho izingalo zakho zinwetshiwe ngokugcwele ezindololwaneni zakho futhi ubuyele eplankini, phezulu endaweni ye-pushup.
6. Phinda ukunyakaza okuphansi. Qala ngama-pushups ayi-10, noma ngabe ziningi kangakanani ongazenza ngefomu elifanele, bese uqhubekela phambili njengoba wakha amandla.

Amathiphu efomu elifanele

Lapho wenza i-pushup:

1. Gcina umhlane wakho uqondile futhi nengaphakathi lakho lihlanganyele.
2. I-butt yakho kufanele ibe phansi, ingaphakanyiswa.
3. Umzimba wakho kufanele wakhe umugqa oqondile. Ungafaki umhlane wakho noma uvumele umzimba wakho uhlehlise.

Cela umngani ukuthi aqiniseke ukuthi ifomu lakho lilungile. Futhi gcina izandla zakho zigxilile phansi noma kumata ukuze izihlakala zakho zivikeleke.

Uma lokhu kunzima kakhulu, qala ngamadolo akho.

Ungaqala kanjani ukwenza ama-pushups ansuku zonke

Qala ukwenza ama-pushups nsuku zonke "ngokuhlola" ukuthi mingaki ongayenza ngasikhathi sinye (noma ngomzuzu owodwa) ngefomu elifanele. Khulisa kancane inombolo oyenzayo usuku ngalunye, noma ezinye izinsuku, ukwakha amandla.

Uma ama-pushups enzima kakhulu ekuqaleni noma usaqala, qala ngama-pushups aguquliwe emadolweni akho noma ngasodongeni.

Kwenze kube nzima kakhulu

Yenza ama-pushups abe yinselele ngokwengeziwe ngokuhluka okulandelayo.Ngenselelo eyengeziwe, ungajwayeza ama-pushups ngezinyawo noma ngezandla zakho ebholeni lomuthi.

I-rolling pushup

1. Yenza i-pushup eyodwa yendabuko.
2. Phakamisa ingalo yesobunxele bese ugoqa ungene epulangwe eliseceleni. Ngemuva kwemizuzwana embalwa, qhubeka ugingqe, ubeke ingalo yangakwesobunxele phansi ukuze ugcine uphindele emuva.
3. Phakamisa ingalo yangakwesokudla bese ugoqa epulangwe eliseceleni. Ngemuva kwemizuzwana embalwa, qhubeka ugingqe, ubeke isandla sokudla emhlabathini ukuze uphindele emuva endaweni yepulangwe.
4. Qala futhi nge-triceps pushup bese uya kolunye uhlangothi.
5. Yenza ukuphindaphinda okungu-5 kuya ku-10 ukuqala. Gxila ekugcineni amandla aqhubekayo ezingalweni nasemahlombe akho bese ugcine izinkalo zakho ziphakanyisiwe phakathi nakho konke ukunyakaza.

I-Pushup ngokuthunjwa kwe-hip

1. Qala endaweni ephezulu yepulangwe ngezingalo zakho zibanzi kancane ukwedlula amahlombe akho.
2. Phakamisa umlenze wakho wesokudla phansi bese uwukhipha uqhubekele phambili ngaphandle kwezinqe zakho, uwugcine uphakanyisiwe kuwo wonke umsebenzi. Unyawo lwakho kufanele luguqulwe.
3. Yenza i-pushup ukugcina umlenze wakho wangakwesokudla emhlabathini.
4. Yenza ama-reps ayisithupha kuya kwangu-8. Bese wehlisa umlenze wakho wesokudla bese uphakamisa umlenze wakho wesobunxele. Phinda ukuhambisa.

Ukuthatha

Ukwenza ama-pushups nsuku zonke kuzokusiza ukuthi uthole amandla aphezulu emzimbeni. Kodwa khumbula ukuthi kuzodingeka uhlanganise izinhlobo ze-pushups ozenzayo ngemuva kwesikhashana ukuze uqhubeke nokuphonsela inselelo imisipha yakho.

Uma ufuna ukuzama inselelo ye-pushup yokwenza ukuzivocavoca nsuku zonke noma izikhathi eziningana ngesonto, zama izinhlobo ezahlukene ze-pushups. Izinhlobonhlobo zizogcina imisipha yakho iqagela futhi ikusize uthole ukulingana okwengeziwe.