Zeziphi izihlunu ezenzayo iiPushups zisebenza?

Umxholo

• 1. I-pushup esemgangathweni
• 2. Ukulungiswa kwe-pushup
• 3. Ukuqhubela phambili
• 4. I-pushup emxinwa
• 5. Yehla pushup
• 6. IPlyometric
• Amanyathelo alandelayo

Yehla kwaye undinike ama-20!

Loo magama anokoyikwa, kodwa i-pushup yeyona nto ilula kodwa iluncedo kakhulu onokuyenza ukuze ufumane amandla kunye nesihlunu.

I-pushup isebenzisa ubunzima bomzimba wakho njengokumelana, ukusebenza komzimba wakho ophezulu kunye nomxholo ngexesha elifanayo.

Kwi-pushup esemgangathweni, ezi zihlunu zilandelayo zijolise kuzo:

• izihlunu zesifuba, okanye iipecector
• amagxa, okanye i-deltoids
• umva weengalo zakho, okanye i-triceps
• isisu
• izihlunu "zamaphiko" ngqo phantsi kwekhwapha lakho, elibizwa ngokuba yiphina ngaphambili

Into emnandi malunga ne-pushups kukuba kuya kuba nzima kuwe nasemzimbeni wakho ukuba uziqhele. Zininzi iintlobo ezahlukeneyo ezijolise kwimisipha nganye ngokwahlukileyo.

Zama ezi ntlobo zintandathu ze-pushups, ukusuka ekuqaleni ukuya phambili. Uya kuzuza amandla ngokukhawuleza.

1. I-pushup esemgangathweni

Yintoni uninzi lwabantu olucinga ngayo xa besiva "i-pushup," iindidi eziqhelekileyo zolu hambo kulula ukuzenza, kodwa ifom efanelekileyo yeyona nto iphambili.

Izihlunu zasebenza: isifuba

1. Qala kwisikhundla seplanga kunye ne-pelvis yakho ifakwe ngaphakathi, intamo yakho ingathathi hlangothi, kunye neentende zakho ngqo phantsi kwamagxa akho. Qinisekisa ukuba amahlombe akho ajikeleza ngasemva nangaphantsi, nawo.
2. Njengoko ulungisa ingqokelela yakho kwaye ugcina umqolo wakho uthe tyaba, qala ukuthoba umzimba wakho ngokugoba iingqiniba zakho ngelixa uzigcina zijongise umva kancinci. Yehlisa ezantsi de isifuba sakho sitye phantsi.
3. Ngokukhawuleza yandisa iingqiniba zakho kwaye utyhale umzimba wakho ubuyele kwindawo yokuqala.
4. Phinda ukuphinda-phinda kangangoko kunokwenzeka, kwiiseti ezi-3.

2. Ukulungiswa kwe-pushup

Ukuba awunamandla ngokwaneleyo ukugqiba i-pushup esemgangathweni kunye nefom efanelekileyo, sebenza kwisimo esilungisiweyo kude kube unako.

Unokuzama ukwenza i-pushup eludongeni ngelixa umile ukuba nokuba le pushup iguqulwe kakhulu ekuqaleni.

Izihlunu zasebenza: isifuba

1. Qala kuzo zone, ugcine intamo engathathi hlangothi.
2. Hamb'izandla zakho kude kube sekufeni kwakho emva kwakho, kwaye umzimba wakho wenze umgca othe tye phakathi kwamagxa namadolo. Qiniseka ukuba amagxa akho ajikelezwe ngasemva nangaphantsi, kwaye izihlahla zakho zigxunyekwe ngokuthe ngqo ezantsi kwamagxa akho. Izixhobo kufuneka zingqine.
3. Ukugcina iingqiniba zakho zijonge ngasemva kancinane, goba kwiingqiniba zakho kwaye wehlise umzimba wakho wonke kude kube iingalo zakho ezingaphezulu zihambelana nomhlaba. Gcina undoqo wakho uqinile ngelixesha lokuhamba.
4. Nje ukuba ufike ngokufanayo, tyhala phezulu ngeentende zezandla zakho, wandise iingqiniba zakho kwaye ubuyele kwindawo yokuqala kwinyathelo 2.
5. Phinda ukuphinda-phinda kangangoko kunokwenzeka, kwiiseti ezi-3.

3. Ukuqhubela phambili

I-pushup ebanzi, ethetha ukuba izandla zakho ziqelelene ngaphezu kwepushup esemgangathweni, ibeka ugxininiso ngakumbi esifubeni nasemagxeni kwaye kunokuba lula kwabaqalayo.

Izihlunu zasebenza: isifuba namagxa

1. Qala kwindawo yeplanga kodwa izandla zakho zibanzi kunamagxa akho.
2. Qala ukuthoba umzimba wakho ngokugoba iingqiniba zakho, ugcine undoqo wakho uqinile kwaye umqolo wakho uthe tyaba, de isifuba sakho sitye phantsi. Ingqiniba ziya kuvutha ngaphezulu kwepushup esemgangathweni.
3. Kwangoko yandisa iingqiniba zakho kwaye utyhale umzimba wakho phezulu.
4. Phinda ukuphinda-phinda kangangoko kunokwenzeka kwiiseti ezi-3.

4. I-pushup emxinwa

I-pushup emxinwa, kunye nezandla ezisondeleleneyo ngaphezu kwepushup esemgangathweni, ibeka uxinzelelo ngakumbi kwiitriceps zakho.

Omnye wafumanisa ukuba ii-pushups ezisisiseko esincinci zivelise ukusebenza kwe-pectoralis enkulu kunye ne-triceps activation kune-pushup egudileyo ebanzi kunye ne-pushup ebanzi.

Izihlunu zasebenza: isifuba kunye neetriceps

1. Qala emgangathweni kwaye ubeke izandla zakho ngqo phantsi kwesifuba sakho, kufutshane nobubanzi begxalaba ngaphandle.
2. Qalisa ukuthoba umzimba wakho ngokugoba iingqiniba zakho, ugcine undoqo wakho uqinile kwaye umqolo wakho uthe tyaba, de isifuba sakho sitye phantsi. Gcina iingqiniba zakho zibotshelelwe emzimbeni wakho.
3. Yandisa iingqiniba zakho kwaye utyhale umzimba wakho phezulu, usebenzisa iitriceps zakho kunye nesifuba.
4. Phinda ukuphinda-phinda kangangoko kunokwenzeka, kwiiseti ezi-3.

5. Yehla pushup

Ukuhamba okuphakathi, ukwehla kwe-pushup kugxile kwisifuba sakho esingaphezulu kunye namagxa.

iinyawo eziphakanyisiweyo ze-pushups zivelisa amandla amaninzi xa kuthelekiswa ne-pushups esemgangathweni, i-pushups eguqulweyo, kunye ne-pushups eziphakanyiswe ngesandla. Oku kuthetha ukuba ukuba i-pushups esemgangathweni ifumana lula, ukuhambisa iinyawo zakho emhlabeni kuya kubonelela ngomceli mngeni omkhulu.

Izihlunu zasebenza: isifuba namagxa

1. Qala kwindawo yeplanki, izandla zifakwe phantsi kwamagxa akho. Beka iinyawo zakho phezulu ebhentshini okanye ebhokisini.
2. Qalisa ukuthoba umzimba wakho ngokugoba iingqiniba zakho, ugcine undoqo wakho uqinile kwaye umqolo wakho uthe tyaba, de isifuba sakho sitye phantsi. Gcina iingqiniba zakho zijonge ngasemva kancinci.
3. Kwangoko yandisa iingqiniba zakho kwaye utyhale umzimba wakho phezulu.
4. Phinda ukuphinda-phinda kangangoko kunokwenzeka kwiiseti ezi-3.

6. IPlyometric

I-plyometric pushup ngumsebenzi ophambili ekufuneka uzanywe kuphela ukuba uqinisekile kumandla akho aphezulu emzimbeni.

Izihlunu zasebenza: isifuba

1. Qala kwisikhundla seplanga kunye ne-pelvis yakho ifakwe ngaphakathi, intamo yakho ingathathi hlangothi, kunye neentende zakho ngqo phantsi kwamagxa akho.
2. Qala ukuthoba umzimba ngokugoba iingqiniba zakho, uzigcine zijongise umva kancinane, ingqini yakho ingqinile kwaye umqolo wakho uthe tyaba, de isifuba sakho sitye phantsi.
3. Yandisa kwangoko iingqiniba zakho kwaye utyhalele phezulu umzimba wakho, kodwa endaweni yokuma phezulu, sebenzisa amandla ukumilisela umzimba wakho phezulu ngezandla zakho ukuze iintende zakho zisuke emhlabeni.
4. Mhlaba kancinci ubuyele emhlabeni kwaye usithobe isifuba sakho kwakhona ukuze uphinde uphendule. Yongeza ukuqhwatywa phezulu kubunzima obongeziweyo.
5. Phinda ukuphinda-phinda kangangoko kunokwenzeka kwiiseti ezi-3.

Amanyathelo alandelayo

I-pushup ngumthambo oqhelekileyo kwiinkqubo zabadlali. Kufanele ukuba yeyakho, nayo.

Oku kushukuma kobunzima bomzimba kusebenza kakhulu ekwakheni izihlunu kunye namandla kwaye kunokugqitywa ngeendlela ngeendlela zokugcina ucelomngeni kuwe.