Inkosi kweli nyathelo: Plyo Pushup

Umxholo

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I-pushup ethobekileyo isalawula njengeyona toner yomzimba iphelele apho. Iqaqambile kwizihlunu zesifuba sakho, kukuzilolonga kakhulu kwi-triceps yakho (Molo, ixesha eliphezulu letanki!). Owu, kwaye ukuba uyenza kakuhle, uya kuba linyathelo elinye kufutshane neepakethi ezithandathu ze-abs nazo. (Zama ezi ndlela zilula zili-13 zokuKhupha iPushup yakho.)

Konke kulungile, kodwa kuthekani ukuba sikuxelele ukuba ikhona indlela elula yokupompa izibonelelo nkqu Kaninzi-ngokufumana nje izihlunu ezingaphezulu? I-plyo pushup-ngexesha othi uphakamise izandla zakho phezulu emhlabeni ngaphambi kokuba uhlehlise umva ukuya ezantsi kwi-pushup yakho-yongeza icandelo le-plyometric ekuhambeni, ngoko ke uyakha amandla aqhumayo ukuqala, utshilo u-Ethan Grossman, umqeqeshi wobuqu. kwi-PEAK Performance kwisiXeko saseNew York. (Musa nje ukulungiselela uhlobo olubi kakhulu lokuLula phambi kwePlyometrics.)

"Ukuqhuma kuqhuma njenge-plyo pushup yenza i-twitch / type II imicu ye-muscle ekhawulezayo, ebalulekileyo ekulawuleni iswekile yegazi, ukulahleka kwamafutha kunye nokuphila ixesha elide," kusho uGrossman. Kwaye loo mandla okudubula anokugqithisela kokunye ukusebenza, njengokunyusa amathuba akho okubaleka, umzekelo.

Njengoninzi lweentshukumo kuthotho lwethu lwe-#MasterThisMove (bona: I-Hang Power Snatch), le ihambele phambili kakhulu. Ke, zivavanye ukuze ubone ukuba ukulungele na ngaphambi kokuba uzame, ngeGrossman: Yiba nomhlobo ekubukeleni usenza i-pushups eli-10 yesiqhelo esinomzimba ogqibeleleyo (umva ngqo, isifuba ukuya emgangathweni). Ukuba uyasokola, kufuneka wakhe amandla akho kuqala.

Ukwenza oko, sebenza iiplanga, i-eccentric pushups (apho wehla kancinci kancinci de ufike emhlabeni ngaphambi kokuba uphumle kwaye uphinde unyuse umva ukuqala), isometric pushups (apho ubambe ezantsi kwe-pushup yakho kangangoko kunokwenzeka), kwaye Isifuba seBhola yamayeza sidlula kwisiqhelo sakho amaxesha ambalwa ngeveki.

Emva koko ungaqhubela phambili ekuzameni i-plyo pushup eludongeni.

A Qala kwisikhundla seplanga ngezandla zakho ngqo phantsi kwamagxa akho.

B Zitsalele phantsi, ugoba iingqiniba zakho kwaye uzigcine usondele emacaleni akho.

C Cinezela ngamandla ezandleni zakho kwaye uzikhawulezise ukusuka emgangathweni ngaphandle kokuphulukana nendawo kumqolo wakho osezantsi kunye nentamo. Qhwaba ukuba unako.

D Zibambe ngokugoba okuthambileyo kwiingqiniba zakho ngaphandle kokuvumela isifuba sakho ukuba siwele phantsi emgangathweni.

E Hlela kwakhona phakathi kweempendulo nganye ukuze uqiniseke ukuba uzigcine ezi ndawo zingasentla.

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