Ungakwenza kanjani ukuzivocavoca isifuba ekhaya

-Delile

• Ungakwenza kanjani ukuzivocavoca ekhaya
• 1.Ukujika okujwayelekile (20x)
• ezimbili.I-Isometric flexion (amasekhondi ayi-15)
• 3. Ukuzihlukanisa okuhlukanisiwe (10x ohlangothini ngalunye)
• 4.I-flexion enqabile (20x)
• 5.I-flexion ethambekele (15x)
• 6.Ibhola eliqhumayo (10x)

Ukubamba isisindo ejimini kungenye yezindlela ezinhle kakhulu zokwakha isifuba esinamandla nesinamandla, kepha-ke, ukuqeqeshwa kwesifuba kungenziwa nasekhaya, ngisho nangaphandle kwesisindo noma yiluphi uhlobo lwemishini ekhethekile.

Lapho isisindo singasetshenziswanga, imfihlo yokuzivocavoca okuthe xaxa ukukhulisa isikhathi esingaphansi kwengcindezi, okungukuthi, ukushiya imisipha esenkontileka isikhathi eside, kunalokho okungadingeka ekusetshenzisweni kwezisindo. Lokhu kungenxa yokuthi, ukuze uvuselele ukukhula kwemisipha, kubalulekile ukushiya imisipha ikhathele futhi, yize lokhu kwenzeka ngokushesha lapho usebenzisa isisindo, lapho ukuqeqeshwa kwenziwa ekhaya ngaphandle kwemishini, indlela engcono yokukhathala imisipha ukwenza ukuphindaphinda okuningi .

Ungakwenza kanjani ukuzivocavoca ekhaya

Ukuzivocavoca okwethulwe ngezansi kufaka phakathi ukuhlukahluka kwe-6 kokuzivocavoca kwe-flexion, okungenye yezivivinyo eziphelele kakhulu zokuqeqesha isifuba ekhaya. Ukuzivocavoca kufanele kwenziwe ngokulandelana ukufinyelela kuzo zonke izindawo zesifuba, kuvunyelwe ikhefu lemizuzwana engama-30 kuye kwangama-45 phakathi kokuvivinya ngalunye.

Ukuzivocavoca okuyi-6 kwakha uchungechunge lokuqeqesha, okufanele luphindwe phakathi kwezikhathi ezi-3 kuye kwezingu-4, ukuphumula phakathi kwamaqoqo emizuzu eyi-1 kuye kwemibili, ukuthola imiphumela engcono. Lokhu kuqeqeshwa kufanele kwenziwe izikhathi ezi-1 kuya kwezi-2 ngesonto.

1.Ukujika okujwayelekile (20x)

I-Flexion ingumlingani omkhulu ekuqeqesheni isifuba ekhaya, njengoba ikuvumela ukuthi wenze kusebenze kahle izifunda ezahlukahlukene zesifuba. Ukuzijwayeza okujwayelekile ukuzivocavoca okuhle kokuqala njengoba kukuvumela ukuthi ufudumeze imisipha kancane kancane, ugweme ukulimala.

Indlela yokwenza: beka izandla zombili phansi ebubanzini behlombe bese welula imilenze yakho kuze kube yilapho bakha umugqa oqondile ukusuka emahlombe kuye ezinyaweni. Ekugcineni, ukugcina lokhu kuma, umuntu kufanele agobe izingalo bese ehla ngesifuba abheke phansi aze enze i-engela engu-90º ngezindololwane, abuyele emuva endaweni yokuqala. Yenza ama-reps angama-20 okusheshayo.

Kubalulekile ukuthi ngesikhathi sokusebenza kwe-flexion isisu sigcinwa sinenkontileka, ukuqinisekisa ukuthi umqolo uhlala uqondaniswe kahle. Abantu abanobunzima obengeziwe bokwenza i-push-up bangabeka amadolo abo phansi, ngokwesibonelo, ukunciphisa umthwalo osesiswini kancane.

ezimbili.I-Isometric flexion (amasekhondi ayi-15)

I-Isometric flexion iyinhlobonhlobo ye-flexion ejwayelekile ekuvumela ukuthi wandise isikhathi ngaphansi kokuxineka kwemisipha ye-pectoral, ethanda ukukhula kwemisipha.

Indlela yokwenza: kufanele kwenziwe i-flexion ejwayelekile, kepha ngemuva kokwehlisa isifuba phansi ngezindololwane zakho ku-90º angle, kufanele ubambe le ndawo amasekhondi ayi-15. Ngaso sonke isikhathi, kubalulekile futhi ukugcina izibilini zakho ziqinile, ukuqinisekisa ukuthi ulayini oqondile uyagcinwa kusuka ezinyaweni kuye ekhanda.

Uma kwenzeka ukuzivocavoca kunzima kakhulu, ungakwenza ngamadolo akho phansi nangesikhathi semizuzwana emi-5, ngokwesibonelo.

3. Ukuzihlukanisa okuhlukanisiwe (10x ohlangothini ngalunye)

Lolu hlobo lwe-push-ups luhlukanisa umsebenzi wemisipha ohlangothini ngalunye lwesifuba, okwenza ukungezwani kwemisipha kube kukhulu, kukhethe i-hypertrophy.

Indlela yokwenza: lokhu kuvivinya umzimba kufana nokugobhoza okujwayelekile, kepha, esikhundleni sokubeka izandla zombili ububanzi behlombe, isandla esisodwa kufanele sibekwe kude nomzimba, ukuze lengalo iluleke ngokuphelele. Ngemuva kwalokho, ukunyakaza kokuhla nesifuba phansi kufanele kwenziwe, kepha ukusebenzisa amandla kuphela ohlangothini lwesifuba esisesandleni esiseduze nomzimba. Lokhu kuvivinya kufanele kwenziwe ngokuphindaphinda okungu-10 ohlangothini ngalunye lwesifuba.

Uma ukuzivocavoca kunzima kakhulu, kufanele ukwenze ngamadolo akho phansi.

4.I-flexion enqabile (20x)

Ama-push-up awukuzivocavoca okuphelele kakhulu ukuqeqesha imisipha ye-pectoral, noma kunjalo, ukwenza ukuhluka okuncane ekhoneni lapho kwenziwa khona kungasiza ukugxila kancane esifundeni esingenhla noma ukusuka esifubeni. Le nguqulo ikuvumela ukuthi usebenze kakhulu esifundeni semisipha ephezulu.

Indlela yokwenza: lo msebenzi udinga ukwenziwa ngokuxhaswa kwebhentshi noma isihlalo. Ukuze wenze lokhu, kufanele ubeke izinyawo zombili esihlalweni bese, ugcina indawo ejwayelekile yokubhabha, kepha izinyawo ziphakanyisiwe, kufanele wenze ama-push-up angama-20.

Ukuzama ukunciphisa ukuqina kokuzivocavoca, ungakhetha ibhande lonyawo oluphansi, ngokwesibonelo, ukuze weqe isisindo esifundeni se-pectoral. Enye indlela futhi ukwenza amasethi amancane okuphindaphinda okungu-5 noma okungu-10 kulandelana, kuze kufike ku-10.

5.I-flexion ethambekele (15x)

Ngemuva kokusebenza kanzima esifundeni esingenhla se-pectoral, ukuguquguquka okuthambekele kuzosiza ukugxila kancane engxenyeni engezansi yomsipha wepectoral.

Indlela yokwenza: lo msebenzi kumele wenziwe ngokweseka ibhentshi noma isihlalo. Kulokhu, beka izandla zombili ebhentshini bese welula imilenze yakho bese ugcina umzimba wakho uqonde, endaweni ejwayelekile yokujika. Ekugcineni, vele wenze ama-push-up, uthathe isifuba ubheke ebhentshini kuze kube yilapho izindololwane zikwi-90º angle. Phindaphinda izikhathi eziyi-15 zilandelana.

Uma ukuzivocavoca kunzima kakhulu, ungazama ukusebenzisa ukwesekwa okuphansi noma, uma kungenzeka, wenze ama-push-up ngamadolo akho phansi, isibonelo.

6.Ibhola eliqhumayo (10x)

Ukuqeda uchungechunge lokuqeqesha nokuqinisekisa ukukhathala kwemisipha, i-flexion yokuqhuma isenzo esihle kakhulu, esenza kusebenze yonke imisipha ye-pectoral futhi sisebenzise wonke amandla okushunqulwa.

Indlela yokwenza: ukuqhuma okuqhumayo kufana nokuhamba okujwayelekile, kepha-ke, lapho ubuyela endaweni yokuqala, ngemuva kokwehla nesifuba ubheke phansi, amandla amakhulu kufanele enziwe ngezandla ezibhekene naphansi, ukusunduza umzimba phezulu nokwenza okuncane gxuma. Lokhu kuqinisekisa ukuthi izicubu zomzimba ziyaqhuma ngokuqhuma. Phindaphinda okungu-10.

Lokhu kuvivinya umzimba kubangela ukukhathala kwemisipha okuningi, ngakho-ke uma kuba nzima kakhulu ukukwenza, kufanele wenze ama-push-up amaningi ngangokunokwenzeka bese uqedela inani lama-push-up angenawo ama-push-up ajwayelekile.

Ngemuva kwalokhu kuvivinya umzimba, kufanele uphumule phakathi kwemizuzu engu-1 kuye kwengu-2 bese ubuyela ekuqaleni kochungechunge, uze uqedele amathanga ama-3 kuye kwayi-4.