Izinzuzo ze-Pushups Ebanzi nokuthi Ungayenza Kanjani

-Delile

• Ziyini izinzuzo ze-pushup ebanzi?
• Ungayenza kanjani i-pushup ebanzi
• Amathiphu okuphepha
• Ukuhluka kwe-pushup ebanzi
• Ukwehluka okulula
• Ukwehluka okunzima kakhulu
• Iyiphi indlela engcono yokwengeza i-pushup ebanzi ku-Workout yakho?
• Okubalulekile

Ama-pushups abanzi ayindlela elula nokho esebenzayo yokwakha umzimba wakho ophezulu namandla angaphakathi. Uma ufundile ama-pushups ajwayelekile futhi ufuna ukukhomba imisipha yakho ngokuhlukile, ama-pushups abanzi ayindlela enhle.

Ngokubeka izandla zakho ziqhelelene, ama-pushups abanzi akhomba imisipha yakho yesifuba nehlombe ngaphezu kwama-pushups ajwayelekile. Banikeza nezinye izinzuzo, futhi.

Ukwenza ama-pushups abanzi, awudingi noma yiliphi igiya ngaphandle kwesisindo somzimba wakho. Lokhu kusho ukuthi ungazenza noma kuphi nanoma nini lapho ufuna khona.

Kulesi sihloko, sizobhekisisa izinzuzo zama-pushups abanzi, ukuthi ungakwenza kanjani, nokuhlukahluka ongazama.

Ziyini izinzuzo ze-pushup ebanzi?

Ngokuya nge-American Council on Exercise, ama-pushups abanzi angakhuphula amandla emisipha nokubekezela ku:

• isifuba (pectoralis)
• amahlombe (i-deltoid yangaphakathi)
• izingalo ezingaphezulu (ama-triceps)

Kutholakale ukuthi ukwenza i-pushups ngokubekwa kwesandla okubanzi nakho kungasebenza njenge-serratus muscle yakho yangaphakathi kanzima kune-pushup ejwayelekile.

Le misipha evame ukunganakwa, evula izimbambo zakho ezingaphezulu, ikusiza ukuthi uhambise izingalo namahlombe akho. Ibuye inikeze ukusekelwa entanyeni yakho nasemisipheni yangemuva.

Ngokusho koMtholampilo waseMayo, ama-pushups abanzi nawo angumsebenzi ozuzisayo wokuqina. Ukuba nemisipha eqinile yomgogodla kungakhuphula ibhalansi nokuma kwakho komzimba, kuvikele umqolo wakho ekulimaleni, futhi kwenze cishe noma yikuphi ukunyakaza kube lula.

Ngokwengeziwe, ngokweNational Academy of Sports Medicine, ukushintsha izikhundla zezandla akuhlinzeki ngokuhlukahluka kuphela, futhi kukuvumela ukuthi usebenzise ibanga elihlukile lokunyakaza, elingasiza ukuvimbela ukulimala ngokweqile.

Ungayenza kanjani i-pushup ebanzi

Njengakuzo zonke izivivinyo, kubalulekile ukusebenzisa ifomu elifanele. Ukwenza kanjalo kungakusiza uthole izinzuzo eziningi futhi ugweme ukulimala.

Ukwenza i-pushup ebanzi nefomu elifanele, gcina lezi zikhombisi engqondweni:

• Gcina amahlombe akho, umgogodla kanye nezinqe kulayini oqondile.
• Lula umgogodla wakho ukuze umhlane wakho uqonde.
• Qiniseka ukuthi izinkalo zakho azincishi phansi noma zikhombe phezulu.
• Bheka indawo phansi ephambi kwakho njengoba ugcina intamo yakho ingathathi hlangothi.
• Hlanganisa imisipha yakho eyinhloko kanye ne-gluteal lapho wenza umsebenzi.

Uma usulungele ukuqala, landela le miyalo:

1. Qala endaweni yepulangwe ngezandla zakho zibanzi kunamahlombe akho.
2. Bhekisa iminwe yakho phambili noma kancane ngaphandle.
3. Gobisa kancane izindololwane zakho eceleni ngenkathi wehlisa umzimba wakho phansi.
4. Misa isikhashana lapho isifuba sakho singaphansi nje kwezindololwane zakho.
5. Faka umnyombo wakho njengoba ucindezela ezandleni zakho ukuphakamisela umzimba wakho endaweni yokuqala.
6. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-15

Uma unamandla amahle omzimba ongaphezulu, ungakha ukwenza amasethi ama-3 kuye kwayi-4 wokuphindaphinda okungama-20 kuye kwangama-30.

Isihluthulelo ukuqala kancane kancane futhi ukhuphule kancane inani lamasethi nokuphindwaphindwa njengoba ujwayela lo msebenzi.

Amathiphu okuphepha

Qinisekisa ukufudumala ngaphambi kokwenza isethi yama-pushups abanzi. Zama ukwenza ukunwebeka okuthile okunamandla, njengemibuthano yengalo noma ukushwiba kwengalo, ukwenza imisipha yakho ifudumale futhi ikhululeke.

Yenza ama-pushups abanzi ngokuqapha, ikakhulukazi uma unokulimala noma uke walimala esikhathini esedlule. Lokhu kubaluleke kakhulu ekulimaleni kwehlombe, emuva, noma esihlakaleni.

Uma ungaqiniseki ukuthi i-pushup ebanzi iphephile yini kuwe, khuluma nodokotela wakho, owelapha ngokomzimba, noma umqeqeshi oqinisekisiwe ngaphambi kokuzama.

Ukugwema ubunzima bezicubu, ungazisunduzi ngale kwemikhawulo yakho. Yima ngokushesha uma uzwa ubuhlungu.

Ungakugwema ukulimala okuphindaphindwayo ngokuziqeqesha, noma ngokwenza izivivinyo eziqonde kwamanye amaqembu emisipha.

Ukuhluka kwe-pushup ebanzi

Ukwehluka okulula

Uma usaqala, ungazama ukwenza lo msebenzi emadolweni akho esikhundleni sezinzwane zakho. Lokhu kungakusiza ukuthi unake ifomu lakho nokuhleleka okufanele kwamahlombe akho, emuva, nezinqulu.

Lapho usunefomu elifanele phansi, futhi wakha amandla akho, ungadlulela ku-pushup ejwayelekile ebanzi.

Ukwehluka okunzima kakhulu

Ukwenza i-pushup ebanzi ibe yinselele kakhulu, zama okukodwa kokulandelayo:

• Beka izinyawo zakho endaweni ephakeme, enjengebhentshi, isinyathelo, noma ibhokisi.
• Beka unyawo olulodwa kubhasikidi noma ku-volleyball bese kolunye unyawo phansi.
• Beka izinyawo zombili ebholeni.
• Beka ipuleti lesisindo emhlane wakho.

Enye indlela ongazama ngayo ama-pushups wezandla ezimile ngokubeka isandla esisodwa endaweni ejwayelekile, ngaphansi kwehlombe lakho, nesandla sakho esiphambene sisolule ububanzi. Lokhu kungasebenza ohlangothini olulodwa lwesifuba sakho ngasikhathi.

Iyiphi indlela engcono yokwengeza i-pushup ebanzi ku-Workout yakho?

Ama-pushups abanzi ukuzivocavoca okuhlukahlukene. Ungazenza:

• njengengxenye yenjwayelo yakho yokufudumala, ngemuva kokwenza amandla anwebekayo
• kuhlanganiswe ne-cardio yakho noma ukuqeqeshwa kwamandla
• ekupheleni kweseshini yokuphakamisa izinsimbi

Hlela ukwenza ama-pushups abanzi izikhathi ezi-3 kuya kwezi-4 ngeviki, uvumele okungenani usuku olungu-1 lokuphumula phakathi kwezikhathi zokusiza imisipha yakho ilulame.

Ifomu elifanele libaluleke ukwedlula ukuthi mangaki ama-pushups abanzi owenzayo. Kungcono ukuphindaphinda okumbalwa ngokuqondanisa okuphelele kunokuphindaphinda okuningi ngefomu elibi.

Okubalulekile

Ama-pushups abanzi ahlinzeka ngokuzivivinya okuyinselele komzimba ophezulu okukhomba imisipha esifubeni sakho, emahlombe, nasezingalweni ezingaphezulu. Lokhu kwehlukahluka kwe-pushup kungasiza futhi ekwakheni amandla akho ayisisekelo, futhi kungasiza nokuvikela umqolo wakho, futhi.

Ukushintshanisa i-pushups ebanzi nge-pushups ejwayelekile futhi kungaba yindlela enhle yokuvimbela ukulimala ngokweqile.

Hlala usebenza ngaphakathi kwemikhawulo yakho futhi ugweme ukuzikhandla ngokweqile. Qala kancane futhi ube nokubekezela njengoba uzakhela amandla nokukhuthazela.