Ukuhla kwePushup

Umxholo

• Ukuhla ngokuchasene nokuthambeka kunye nokunyuka okuyisiseko
• Kwenziwa kanjani
• Imiyalelo yenyathelo ngenyathelo
• Iingcebiso kubuchule
• Ukunciphisa izibonelelo ze-pushup
• Yehla ukulungiswa kwe-pushup
• Yenza kube lula
• Yenze nzima
• Gxila kwimisipha eyahlukeneyo
• Olunye uhambiso kunye nezibonelelo
• Imisipha yePushup
• Ukuthatha

Ukwehla kwe-pushup kukwahluka kwe-pushup esisiseko. Yenziwe ngeenyawo zakho kumphezulu ophakamileyo, obeka umzimba wakho kwikona ejonge ezantsi.

Xa usenza i-pushups kwesi sikhundla, usebenza ngakumbi kwimisipha yakho ephezulu yepectoral kunye namagxa angaphambili.

Ukuhla ngokuchasene nokuthambeka kunye nokunyuka okuyisiseko

Kwenziwa kanjani

Imiyalelo yenyathelo ngenyathelo

Uzakufuna umphezulu ophakanyisiweyo njengebhentshi, ibhokisi, okanye isitulo sokwehla i-pushups.

Ukuphakama komphezulu, kokukhona uya kuba nzima umthambo. Ukuba umtsha ukwala i-pushups, qala ngomgangatho ophantsi, njenge-curb okanye inyathelo. Ungabunyusa ubude ngokuhamba kwexesha.

1. Guqa phantsi ngomqolo ebhentshini. Beka izandla zakho phantsi, amagxa phezu kwezihlahla zakho kunye neengqiniba kwiidigri ezingama-45. Beka iinyawo zakho phezu kwebhentshi.
2. Qhoboshela undoqo wakho, ii-glutes kunye nee-quads. Gobela iingqiniba zakho uze usithoba isifuba sakho emgangathweni, ugcine umqolo nentamo yakho ithe nkqo.
3. Tyhala emgangathweni ukuze ubuyele kwindawo yokuqala, ukwandisa iingqiniba zakho.
4. Gcwalisa iiseti ezi-2 ukuya kwezi-4 zokuphindwaphindwa kwe-8 ukuya kwezi-20.

Yeka ukwenza lo msebenzi ukuba uziva iintlungu ezihlahleni, engqinibeni, okanye emagxeni.

Iingcebiso kubuchule

Njengayo yonke imithambo, ukuncipha kwe-pushups kufuna ifom efanelekileyo ukuze usebenze kakuhle kwimisipha yakho.

Inkqubo echanekileyo ikunceda ukuba uphephe iintlungu kunye nokwenzakala.

Gcina umqolo wakho uthe tye kulo lonke eli hambo. Ukuthintela ukugoba umqolo wakho, thambisela i-pelvis yakho ngasemva. Yenza ingundoqo yakho kunye ne-glutes ukuzinzisa umqolo wakho.

Kuya kufuneka ujonge phantsi- endaweni yokuphakama- ukugcina intamo engathathi cala. Qinisekisa ukuba umva wakho nentamo zihambelana ngalo lonke ixesha.

Ukukhusela amagxa akho, thintela ukukhupha iingqiniba zakho. Soloko uwagcine kwii-45 degrees.

Ukunciphisa izibonelelo ze-pushup

Isibonelelo esiphambili sokwehla kwe-pushups kukwakha izihlunu zesifuba esomeleleyo.

Kwi-pushup yokwehla, iingalo zakho ziphakamisa kwaye kude nomzimba wakho.

Le ntshukumo isebenza kwiipcs zakho eziphezulu kunye nezihlunu emagxeni akho.

Xa usenza rhoqo, ukuncipha kwe-pushups kuya kunceda ukwandisa amandla akho aphezulu emzimbeni. Umzimba onamandla owomeleleyo ubalulekile kwimisebenzi yemihla ngemihla njengokuphakamisa ukutya kunye nokuphatha ubhaka.

Yehla ukulungiswa kwe-pushup

Unokuguqula ukuhla kwe-pushup ngokwenqanaba lakho lokuqina, ukhetho kunye neenjongo.

Uhlengahlengiso luya kugcina ukuzilolonga kwakho kunomdla kwaye kumnandi.

Ngokwahluka kulandelayo, ungonwabela izibonelelo zokwehla kwe-pushups ngeendlela ezahlukeneyo.

Yenza kube lula

Sebenzisa ibhentshi esezantsi okanye inyathelo lokwenza ukwehla kwe-pushups kube lula. Umphezulu kufuneka ube zi-intshi okanye ezimbini emhlabeni.

Ukuba unenkathazo yokunciphisa i-pushups, qhelisela i-pushups yakho yokuqala kuqala. Nje ukuba ubenolwazi olusisiseko, zama ukuncipha kwe-pushup.

Yenze nzima

Ukwenza ukwehla kwe-pushup kube nzima, beka iinyawo zakho kwindawo ephezulu. Ungazibeka eludongeni ukwenza i-pushup yodonga oluphambili.

Olunye ukhetho kukunxiba ibhanti enesisindo okanye ivesti, eyonyusa inani lobunzima ekufuneka uliphakamisile.

Nazi ezinye iindlela zokuzicel 'umngeni:

• Ukunyuka komlenze omnye. Gcina umlenze omnye uphakanyisiwe ngelixa usenza ukwehla kwe-pushups. Phinda ngomnye umlenze ukugqibezela iseti enye.
• Ingalo enye pushups. Beka ingalo enye ngasemva kwakho.
• Ukuzinza kwebhola pushups. Beka izandla zakho kwibhola yozinzo endaweni yomgangatho. Bandakanya iingalo zakho kunye nomxholo ukuze uhlale ulungelelene.
• Iidolo zempompo. Emva kwepushup nganye, bend ngedolo lakho engqinibeni yakho. Amanye amacala phakathi kwe-pushups.
• Imiqolo ye-Dumbbell pushup. Beka isandla ngasinye kwi-dumbbell. Emva kokuba wenze i-pushup, tsala i-dumbbell enye phezulu, uphinde uphinde kwelinye icala.
• Qhwaba i-pushups. Kwinqanaba eliphezulu, tyhala ngokukhawuleza ngelixa ugcina umzimba wakho uthe tye. Qhwaba ngelixa usemoyeni kwaye umhlaba ngobunono.

Olu hlengahlengiso luhamba phambili, ngenxa yoko unokufuna ukuzizama nge-pushups esisiseko kuqala. Thetha nomqeqeshi wakho ngokhokelo lomntu ngamnye.

Gxila kwimisipha eyahlukeneyo

Ungatshintsha kwakhona indawo yeengalo kunye nezandla zakho ukujolisa kwiimisipha ezahlukeneyo.

Ezi zihlunu zibandakanya:

• Iimpawu. I-pushup encinci, apho izandla zakho zibekwe khona kufutshane, zonyusa umsebenzi kwi-triceps yakho.
• Isifuba namagxa. Ukubeka izandla zakho ngokubanzi kunokuba u-pushup oqhelekileyo ugxile esifubeni nasemagxeni.
• IiBiceps. Ukwandisa umsebenzi we-biceps, jikelezisa izihlahla zakho kunye neengalo zakho ukuze ukhombe iminwe yakho ngasemva. Le nguqulo inokuba lukhuni ezihlahleni, ke kubalulekile ukuba usebenzise ifom efanelekileyo.

Ezi zikhundla zinokuziva zingonwabanga ekuqaleni, ke kungcono ukuba usebenze nomqeqeshi wakho buqu ukunqanda ukwenzakala.

Olunye uhambiso kunye nezibonelelo

Ukwenza ukwehla kwe-pushups ayisiyiyo kuphela indlela yokusebenza kweepesc zakho eziphezulu kunye namagxa. Unokwenza umatshini wokucinezela webhentshi, obandakanya izihlunu ezifanayo.

Kulo msebenzi, uphakamisa ubunzima kude nomzimba wakho njengoko ulele ebhentshini elithambeleyo.

Ngenxa yekona ephezulu, iingalo zakho zityhala ngokuchasene nokumelana ngelixa usiya phezulu kwaye kude nomzimba wakho. Yinto efanayo nentshukumo yokwehla kwe-pushup.

Ukulinganisa ukuzilolonga kwakho, gcwalisa ukwehla kwe-pushups yakho nge-pullups.

Ngelixa i-pushups ijolise kwisifuba kunye ne-triceps, i-pullups isebenza ngasemva kunye ne-biceps.

Ngokwenza zombini i-pushups kunye ne-pullups, unokwenza ngokulinganayo ukuzilolonga izihlunu kwi-torso yakho ephezulu kunye neengalo.

Imisipha yePushup

I-pushup esisiseko yenye yezona ndlela zilungileyo zokukhulisa amandla omzimba ongaphezulu. Isebenzisa ubunzima bomzimba wakho njengokumelana.

I-pushup isebenza kwezi zihlunu zilandelayo:

• imisipha yepectoral (isifuba)
• I-deltoids yangaphambili kunye nephakathi (emagxeni)
• triceps brachii (ngasemva kweengalo)
• isisu (isiseko)
• I-serratus yangaphambili (phantsi kwekhwapha lakho)

Unokwenza ukunciphisa i-pushups ukutshintsha izinto.

I-incline pushups ilula kune-pushups esisiseko, ngelixa ukuncipha kwe-pushups kunzima. I-engile esezantsi yokuhla kwe-pushup inyanzela ukuba uphakamise ngaphezulu kobunzima bomzimba wakho.

Nje ukuba ubenako ukutyeba kunye ne-pushups esisiseko, nika ukuhla kwe-pushup. Ngumthambo owoyikekayo wokucela umngeni esifubeni nakwigxa lakho eliphezulu.

Ukuthatha

Njengomthambo ophakathi, ukwehla kwe-pushup kuthatha ixesha ukufezekisa. Uya kufuna ukuqonda ukuthambeka kunye nokunyuka rhoqo ngaphambi kokuzama oku.

Ukuba umtsha kwi-pushups, okanye ukuba uyachacha konzakala, nxibelelana nomqeqeshi wakho. Banokubonisa uhlengahlengiso kwaye bancede uhlale ukhuselekile ngelixa usenza i-pushups.