Yebo, i-Wide-Grip Push-Ups ihluke kakhulu kumaPush-Ups avamile

-Delile

• Izinzuzo ze-Wide-Grip Push-Up kanye nokuhluka
• Ungayenza Kanjani i-Wide-Grip Push-Up
• Buyekeza kwe-

Uma umqeqeshi ethi "wisa bese unginika angu-20," ubona kangaki lapho ubeka khona izandla zakho? Kunethuba eliqinile ukuthi empeleni ubuyenza i-push-up ebanzi ngenkathi uhlose ukwenza i-push-up evamile. Yize lokho kungeyona into embi, ukusunduza okubanzi kusebenza komzimba wakho ongaphezulu ngokuhlukile kune-push-up ejwayelekile noma i-triceps (narrow-grip) push-up. Kahle kahle konke lokhu okuthathu, uzoshaya yonke intshi yomzimba wakho ongaphezulu, ingasaphathwa eyokwakha umnyombo oqinile, futhi.

Izinzuzo ze-Wide-Grip Push-Up kanye nokuhluka

"Lokhu kuyinselelo eguquguqukayo ngoba isifuba sakho kanye nemisipha ye-biceps isesimeni esithe xaxa," kusho uRachel Mariotti, umqeqeshi ozinze e-NYC ekhombisa lesi sinyathelo esingenhla. "Uma zinde, kuba nzima ukukhiqiza amandla amakhulu."

Ama-push-ups abamba ububanzi aphinde asuse okunye ukushisa ku-triceps yakho; ucwaningo lwango-2016 olushicilelwe ku- Ijenali yePhysical Therapy Science ithole ukuthi ama-push-ups abamba isifuba ahlanganisa imisipha yesifuba ne-triceps ngaphansi kokusunduza okujwayelekile noma okuwumngcingo. Esikhundleni salokho, bathatha ama-biceps, i-serratus anterior (imisipha ezinhlangothini zezimbambo zakho), kanye ne-latissimus dorsi (imisipha yangemuva esukela ekhwapheni lakho iye emgogodleni) ukuze uhambe.

Njengama-push-ups ajwayelekile, ungaguqa emadolweni akho ukuze wakhe amandla ngaphambi kokuzama uhla olugcwele lokunyakaza. (Alikho ifomu lamahloni eliza kuqala.) Khumbula nje ukugcina umnyombo wakho ubandakanyekile futhi wakhe umugqa oqondile kusuka emadolweni kuye emahlombe uma ukhetha lokho kuguqulwa. Ungabeka futhi izandla zakho endaweni ephakeme (njengebhentshi, ibhokisi, noma isinyathelo) ukunciphisa inani lesisindo emzimbeni wakho ophezulu.

Ukulungele ukuqhubekela phambili ngokudlulela ekusakazeni okugcwele okubanzi? Zizame ngezandla noma izinyawo zakho zimiswe ku-TRX, noma ngezinyawo zakho endaweni ephakeme. (Lapha, ukuhlukahluka okungaphezulu kokuzama ukuzama.)

Ungayenza Kanjani i-Wide-Grip Push-Up

A. Qala ngokuma okuphezulu kwepulangwe unezinyawo ndawonye nezandla zibanzi kancane kunehlukaniswe nobubanzi behlombe, iminwe ikhombe phambili noma ngaphandle kancane. Hlanganisa ama-quads nomgogodla sengathi uphethe ipulangwe.

B. Gobisa izindololwane emaceleni ukuze wehlise isifuba phansi, ume isikhashana lapho isifuba singaphansi kobude bendololwane.

C. Exhale bese ucindezela ezintendeni zezandla ukusunduza umzimba usuke phansi ukuze ubuyele endaweni yokuqala, uhambise izinkalo namahlombe ngasikhathi sinye.

Yenza izikhathi ezingu-8 kuya kwezingu-15. Zama amasethi ama-3.

Wide-Grip Push-Up Ifomu Amathiphu

• Ungavumeli izinkalo noma emuva okuphansi ukuthi kwehle phansi.
• Gcina intamo ingathathi hlangothi futhi ubheke phambili kancane phansi; ungafaki isilevu noma uphakamise ikhanda.
• Ungavumeli ingemuva elingaphezulu ukuthi "lingene." Uma useplankini ephezulu, isometrically push chest away from the floor bese uphusha uphume kuleso sikhundla.

Buyekeza kwe-