Okokugqibela funda ukuba ungayenza njani i-Push-Up ngokuchanekileyo

Umxholo

• Izibonelelo zokutyhala kunye noTshintsho
• Uyenza njani iPush-Up
• Uphengululo lwe

Kukho isizathu sokuba ii-push-ups zime uvavanyo lwexesha: zingumceli mngeni kubantu abaninzi, kwaye nabantu abanamandla ngokwasemzimbeni banokufumana iindlela zokubenza babe lukhuni i-AF. (Ukhe wa yabona ezi pushini zihambahamba ?!)

Kwaye ngelixa ukongeza nakuphi na ukuzilolonga ebomini bakho kuya kukhokelela kutshintsho oluqinisekileyo, ukongeza ii-push-up ezimbalwa ngosuku kunokwenza wonke umahluko kumzimba wakho ophezulu kunye namandla angundoqo-ungasathethi ke ngengqondo yakho iyonke ubomi. (Kwimeko yenqaku: Jonga okwenzekileyo xa elinye ibhinqa lenza i-100-push-up ngosuku lonyaka.)

Izibonelelo zokutyhala kunye noTshintsho

"Lo mthambo ulula womzimba uphezulu lukhetho oluqinileyo lokusebenza amaqela emisipha emagxeni akho, i-triceps, isifuba (i-pecs), kunye nombindi," utshilo uRachel Mariotti, umqeqeshi osekwe kwi-NYC ebonisa le ntshukumo ingasentla.

Unokulingwa ukuba ungatsiba ezi kuba, zilungile nzima Kwaye kungcono uqhubele kwenye into eyonwabisayo ngakumbi. Nangona kunjalo, "le yenye yeendlela zokuzilolonga ezisemgangathweni kumzimba ongasentla kwaye kufuneka ibe sisiseko seminye imithambo yamandla omzimba," utshilo uMariotti. Thatha ixesha lokuqonda oku ngaphambi kokuba uzame ezinye imithambo, kwaye umzimba wakho uya kukubulela. (I-BTW, i-push-up ikwaluphawu olukhulu lokuba unawo na amandla awaneleyo kuba oko kuyiplank ehambayo.)

Ukuba ukunyanzeliswa okupheleleyo akunakwenziwa okwangoku okanye kubangele iintlungu zesandla, ungaziva uneentloni ukuba ufuna ukuguqa ngamadolo. HAYI, ayingo "intombazana" i-push-ups, yinkqubela efanelekileyo yokuqinisekisa ukuba ifom yakho i-point-point phambi kokuba uzame ukuhluka okusemgangathweni. Inyaniso yolonwabo: Uphakamisa malunga neepesenti ezingama-66 zomzimba wakho xa usenza ukunyuka okuqhelekileyo, kodwa iipesenti ezingama-53 zomzimba wakho xa uguqa ngamadolo, ngo-2005 uphando olupapashwe Ijenali yaMandla kunye noPhando lokuBambisa. Ungazama ukwenza i-push-ups ngezandla zakho kwindawo ephakamileyo (njengebhokisi okanye ibhentshi) ukubeka ngaphantsi kobunzima bakho kumzimba wakho ongaphezulu. Kungakhathaliseki ukuba yeyiphi inkqubela oyenzayo, isitshixo kukugcina umzimba wakho kumgca othe tye ukusuka emagxeni ukuya esinqeni-nje ngeplanga okanye ukutyhala rhoqo. (Melana nomnqweno wokuxhoma esinqeni kwaye unamathele ngaphandle.)

Nje ukuba uphumelele umgangatho wokutyhala, ungaphucula kwiiyantlukwano ezinobuqili: Nanku umceli mngeni wokutyhala weentsuku ezingama-30 ozinikele ekulawuleni intshukumo ngazo zonke iindlela zayo.

Ukuba ufuna ukucela umngeni engundoqo yakho nangakumbi, thatha Push-up yakho icimile umhlaba: Ukwenza i-push-ups kumqeqeshi wokumiswa (njenge-TRX) kusebenze i-abs yakho kunye ne-spine stabilizers kumqolo wakho osezantsi ngaphezu kwanoma yiphina enye "ibhalansi" yesixhobo, ngokophando luka-2015 olupapashwe kwi Ijenali yoQeqesho lweNzululwazi kunye noQeqesho.

Uyenza njani iPush-Up

A. Qala kwisikhundla esiphakamileyo esineeplanga ububanzi ngaphezu kobubanzi begxalaba, iintende zixinzelela emgangathweni nasezinyaweni ngokudibeneyo. Yenza ii-quads kunye nomxholo ngokungathi ubambe iplanga.

B. Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba.

C. Exhale kwaye ucinezele ezintendeni ukutyhala umzimba kude nomgangatho ukuze ubuyele kwindawo yokuqala, ushukumise isinqe kunye namagxa ngaxeshanye.

Yenza i-8 ukuya kwi-15 reps. Zama iiseti ezi-3.

Iingcebiso zeFom yoTyhulo-Up

• Musa ukuvumela isinqe okanye umva ophantsi ukuba ujonge emgangathweni.
• Ungavumeli iingqiniba ziphume ziye emacaleni okanye ziye phambili ngelixa usihla.
• Gcina intamo ingathathi hlangothi kwaye ujonge phambili emhlabeni; sukufaka isilevu okanye uphakamise intloko.

Uphengululo lwe