3 Ukwahlukahluka kwe-Reverse Pushups nokuthi Ungayenza Kanjani

-Delile

• Yini ama-reverse pushups?
• 1. I-pushup ebheke emuva ebheke emuva
• 2.I-pushup ephelele yomzimba ogcwele
• 3. Ukuguqula izandla pushup
• Amathiphu okuphepha
• Okubalulekile

I-pushup ejwayelekile iyindlela ejwayelekile yokwakha amandla. Inika imisipha esifubeni sakho, emahlombe, ezingalweni, emuva nasesiswini ukuzivocavoca okuhle kakhulu.

Njengokuzivocavoca okuningi, kunezinhlobonhlobo zama-pushups angasebenza imisipha yakho ngezindlela ezahlukahlukene ngenkathi engeza okuhlukahlukene esimisweni sakho sokuvivinya umzimba.

Kunezinhlobo eziningana ze-pushups eziguqukayo, ngayinye enekhono lokuphonsela inselelo imisipha yakho yomzimba ongaphezulu ngendlela eyingqayizivele.

Kulesi sihloko, sizobhekisisa ama-pushups amathathu e-reverse, kanye nezinzuzo nemiyalo yokuthi ungayenza kanjani ngayinye.

Yini ama-reverse pushups?

Njengoba ungacabanga, ezinye izinhlobo ze-pushups eziguqukayo obhekane nazo phezulu kunokuba ubheke phansi phansi. Okunye ukuhlukahluka oqale kukho okuhlukile.

Ngokuya ngocwaningo olwenziwe, ama-pushups abuyela emuva asebenza kakhulu ekusebenzeni i-abs yakho kanye nemisipha yangemuva. Ochwepheshe babancomela ngokuqina okuphelele komzimba.

Uma ufuna okunye okuhlukile kusimiso sakho se-pushup, cabanga ngalezi zinguquko ezintathu zama-pushups ahlehlayo.

1. I-pushup ebheke emuva ebheke emuva

Uhlobo olulodwa oludumile lwe-reverse pushup lufana nokudipha kwe-triceps. Lokhu kuvivinya kusebenza kuphumelela kakhulu ekuqiniseni ama-triceps akho futhi uphonsele inselelo imisipha ku-abs nasemhlane wakho, ngenkathi kukhulisa isimo somzimba esiphezulu.

Ukwenza lo msebenzi:

1. Qala ngokuhlala phansi uguqe ngamadolo nezandla phansi phansi kwamahlombe.
2. Cindezela phansi, uqondise umzimba nezingalo zakho ukuze amahlombe akho abe ngaphezu kwezandla zakho ngqo.
3. Ngezinqe zakho uphushela umzimba wakho phezulu, qondanisa imilenze yakho ukuze umzimba wakho wesekwe izandla nezithende zakho kuphela.
4. Bamba leso sikhundla imizuzwana eminingana, bese wehlisa umzimba wakho kancane kuze kube yilapho isibunu sakho sithinta phansi.
5. Lowo ngu-1 rep. Zama ama-reps ambalwa ekuqaleni, ngenhloso enkulu yokwenza amasethi amaningana we-10 kuye ku-15 reps.

Uhlobo lwalesi pushup esibuyela emuva singenziwa njengokucwilisa:

1. Esikhundleni sokuba izandla zakho zibekwe phansi, beka izandla zakho ngemuva kwakho ebhentshini noma esihlalweni esiqinile.
2. Ngesisindo sakho ezandleni zakho, zehlise kuze kube yilapho izingalo zakho ezingaphezulu zicishe zifane phansi.
3. Phusha uze izingalo zakho ziqonde futhi. Phinda ukuhambisa.

2.I-pushup ephelele yomzimba ogcwele

Olunye uhlobo lwe-pushup reverse onalo uqale ngesifuba sakho eduze komhlaba. Kubandakanya ukusunduza izinqe zakho phezulu emoyeni ngaphambi kokubuyela endaweni ejwayelekile ye-pushup.

Ukunyakaza kungahle kukukhumbuze izinduku ezihambisana namasondo esitimela ezihamba zenyuka ngokushesha nang emuva bese ziphindela phambili futhi.

Lokhu kwehluka okuguqukayo kwe-pushup kusebenza kuwo wonke umzimba wakho ophezulu, ikakhulukazi izingalo nemisipha yehlombe. Inikeza umzimba wakho ongezansi ukuzivocavoca, futhi: Ukuzenza masinyane kunezela isici se-cardio esisebenzayo ekusebenzeni kwakho.

Ukwenza lo msebenzi:

1. Qala ngomzimba wakho uqonde futhi izingalo zakho zigobile, uzibambe ngamasentimitha noma amabili phansi, njengephuzu eliphakathi nendawo le-pushup ejwayelekile.
2. Phusha izinqa zakho phezulu nangasemuva ngasezinyaweni zakho, uqiniseke ukuthi amadolo akho awathinti phansi.
3. Gcina izandla zakho ziyisicaba phansi, ukuze kuthi ekugcineni kokuhamba, izingalo zakho zelulwe ziqonde phambi kwakho.
4. Buyela endaweni yokuqala.
5. Lokhu ukuphinda okungu-1. Qala kancane, futhi kancane kancane wakhe amasethi ama-reps ayi-8 kuye kwayi-12.

3. Ukuguqula izandla pushup

Uhlobo lwesithathu lwe-pushup eguqukayo lufana ne-pushup yendabuko ngazo zonke izindlela - ngaphandle kwesimo sezandla zakho.

Esikhundleni sokuba izandla neminwe yakho ikhombe phambili, njengoba kwenza nge-pushup ejwayelekile, izandla zakho ziyisicaba, kepha iminwe yakho ikhomba emuva ezinyaweni zakho.

Lokhu kwehlukahluka kunika ama-biceps akho umsebenzi owengeziwe onzima.

Amathiphu okuphepha

Njengokuzivocavoca okuningi, ifomu elifanele libalulekile ngama-pushups abuyela emuva. Ukwenza izivivinyo ngendlela efanele kukusiza ukuthi ugweme ukulimala. Iphinde iqinisekise ukuthi uthola izinzuzo eziningi kulokhu kuhamba.

Amahlombe akho nomhlane ongezansi kusengozini ikakhulukazi yokulimala uma ungasebenzisi ifomu elifanele. Uma uke waba nesihlakala, ihlombe, noma ukulimala emuva, khuluma nodokotela wakho noma umelaphi ngaphambi kokuzama noma yiluphi uhlobo lwe-pushup.

Qala kancane, futhi ungazami ukushesha izinto. Hamba ngejubane elikulungele. Kancane kancane zama ukuzakhela ukwenza ama-pushups amaningi abuyela emuva ngokuhamba kwesikhathi.

Okubalulekile

Ama-pushups abuyela emuva angenziwa noma kuphi, nganoma yisiphi isikhathi. Awudingi noma iyiphi imishini ekhethekile ukuyenza. Lokhu kuzivocavoca kungasiza kakhulu ngezinsuku lapho ungenakho ukufinyelela ejimini noma ucindezelwe isikhathi.

Njengomlingani wabo wendabuko, ama-pushups aguqukayo angukuzivocavoca okuhle kakhulu okukhomba iningi lamaqembu emisipha emzimbeni wakho ongaphezulu.

Zama ukufaka ama-pushups ahlehlisanayo nezinye izivivinyo zokwakha amandla ngenqubo ejwayelekile yokuzivocavoca.

Uma unesimo sempilo noma ulimele, khuluma nodokotela wakho noma umqeqeshi oqinisekisiwe ngaphambi kokwenza i-reverse pushups.