I-Plyo Pushups: Zithini izibonelelo kunye nendlela yokuKwazi ukuhamba ngale ndlela

Umxholo

• Zithini izibonelelo zeplyo pushups?
• Uyenza njani ipuso pushup
• Iingcebiso zokhuselo
• Uyenza njani i-plyo pushup lula
• Uyenza njani i-plyo pushup icelomngeni ngakumbi
• Yise kude

I-Plyometric (plyo) pushups ngumsebenzi ophambili osebenza esifubeni sakho, kwi-triceps, kwi-abs nakwamagxa. Ngolu hlobo lwe-pushup, into "yokutsiba" yongezwa kwimithambo ukwenza ukuba kube nzima ngakumbi kwaye kuqhume.

I-Plyo pushups inokunceda ukutshisa amanqatha kunye nokwakha izihlunu. Iimbaleki ezininzi ziyazenza ukunceda ukuphucula ukusebenza kwazo kwezemidlalo ngokwakha amandla, unyamezelo, kunye nesantya.

I-Plyo pushups ayikhuthazwa kubaqalayo okanye nabani na oqala nje ngenkqubo yokuqeqesha umzimba. Lo msebenzi ulunge ngakumbi kubantu abanamandla okuphucula umzimba.

Funda ukuze ufunde ngakumbi malunga nezibonelelo zalo msebenzi, indlela yokwenza ngokukhuselekileyo, kunye neendlela zokuwutshintsha ukuze ube lula okanye ube nzima ngakumbi.

Zithini izibonelelo zeplyo pushups?

Njengoko igama libonisa, ii-plyo pushups ziluhlobo lomsebenzi we-plyometric. Ngezi ntlobo zokuzilolonga, usebenza ngokuzikhandla kwimisipha yakho ukuya kuthi ga kwinqanaba elincinci lexesha elifutshane. Oku kunceda ukwakha unyamezelo, isantya, kunye namandla kwiimisipha ojolise kuzo.

Ukuzivocavoca ngePlyometric kunokufumana ukubetha kwentliziyo yakho ngokukhawuleza. bonisa ukuba ezi ndidi zokuzilolonga ngamandla ziyasebenza:

• ukutshisa iikhalori
• ukunciphisa amanqatha omzimba
• ukuphucula impilo yomzimba

Ukwenza i-plyo pushups kunye nolunye uqeqesho lwexesha eliphakathi (HIIT) elihamba njengeeburpees kunye nokutsiba squats kunokukunceda wakhe amandla ngelixa usomeleza ukomelela komzimba wakho.

I-Plyo pushups inokukunceda ukomeleza amaqela amaninzi emisipha emzimbeni wakho ophezulu, kubandakanya izihlunu:

• isifuba
• isisu
• triceps
• amagxa

I-Plyo pushups inokukunceda ukuba usebenze ngokukhawuleza kweentsimbi zomzimba kwisifuba sakho, amahlombe kunye ne-triceps. Ukusebenza ngokukhawuleza kweentsimbi zemisipha kunokukunceda ukuba wakhe amandla kunye nobunzima bemisipha. Iimbaleki zixhomekeke kwimicu yemisipha ekhawulezayo yokuhamba iziqhushumbisi ezinjengezo uzibona kwibala lebhola.

Ukufumana iziphumo ezilungileyo, zibandakanya i-plyo pushups kwindlela yakho yokuzilolonga kabini ngeveki kunye neeyure ezingama-48 zokuphumla phakathi kweeseshoni.

Omnye ovavanye ukuba kufuneka kwenziwe rhoqo kangakanani ukusebenzisa i-plyometric ukucebisa kabini ngeveki kunokuba yeyona ndlela iphambili yokwakha amandla, ukusebenza kunye namandla.

Okungcono akulunganga kwimeko yokuzivocavoca iplyometric ngenxa yokuqina kwabo okuphezulu.

Uyenza njani ipuso pushup

Ukwenza i-plyo pushup, awudingi nasiphi na isixhobo esikhethekileyo. Landela nje la manyathelo:

1. Qala kwiplanga eliphezulu, okanye kwindawo ephezulu ye-pushup. I-torso yakho kufuneka ibe kumgca othe ngqo, ukubandakanyeka okungundoqo (okuqinisiweyo), kunye neentende ngqo phantsi kwamagxa akho.
2. Qala ukuthoba umzimba wakho ngokungathi uza kwenza i-pushup de isifuba sakho siphantse sichukumise umgangatho.
3. Njengoko unyusa phezulu, yenze ngamandla owoneleyo ukuze izandla zakho ziwushiye umhlaba. Ngobunzima obongeziweyo, unokuqhwaba izandla kunye, kodwa oku kukukhetha.
4. Mhlaba kancinci emhlabeni, usiya kwimpendulo yakho ngokukhawuleza.
5. Yenza i-5 ukuya kwi-10 reps kwiiseti ezi-2 okanye ezi-3 zizonke. Yenza ii-reps ezimbalwa ukuba umtsha ekuhambeni, ngakumbi ukuba uhambile.

Iingcebiso zokhuselo

I-Plyo pushups ayikhuthazwa kubaqalayo. Udinga umzimba ongaphezulu, igxalaba, kunye namandla angundoqo ukuze uzenze ngokuchanekileyo nangokukhuselekileyo. Ungazenzakalisa ukuba awunayo inqanaba elifunekayo lokuqina kunye nokuqina.

Kwakhona kunqande i-plyo pushups ukuba uyachacha ekonzakaleni.

Ukwenza ngokukhuselekileyo i-plyo pushup, qiniseka ukuba:

• Iinqe zigcinwe kwinqanaba elifanayo kuyo yonke intshukumo
• amathanga aphezulu agcinwa ngokuhambelana nomzimba wakho
• Isiseko siyabandakanyeka kuyo yonke intshukumo ukunceda ukukhusela umqolo wakho

Nika izihlunu zakho ubuncinci iiyure ezingama-48 ukubuyisa phakathi kokwenza i-plyo pushups.

Uyenza njani i-plyo pushup lula

I-Plyo pushups inokwenziwa lula ngokuyenza emadolweni akho. Awudingi nasiphi na isixhobo, kodwa unokufuna ukubeka i-yoga mat phantsi kwamadolo akho. Okanye ungazama lo msebenzi kwindawo ethambileyo.

Landela la manyathelo:

1. Qala kwisikhundla seplanga emadolweni akho, uguqe phambili kancinci ukuze ungene kwindawo ephezulu yeplanga. Ukulungelelanisa iintende zakho phantsi kwamagxa akho.
2. Bendisa iingalo zakho ukuze uzithobe kwi-pushup.
3. Ngokukhawuleza tyhala umva ngokukhawuleza, ususe izandla zakho phantsi.
4. Mhlaba ngokuthambileyo kwindawo yakho yoqobo yokuqala, usiya kwindawo yakho elandelayo kwangoko.

Uyenza njani i-plyo pushup icelomngeni ngakumbi

Ukuba usebenze kakuhle i-plyo pushup, kukho iindlela zokwenza ukuba kube nzima ngakumbi. Zama kuphela oku kwahluka ukuba uqinisekile ngamandla akho omzimba ongasentla.

Ukongeza inqanaba elongezelelweyo lobunzima kwi-plyo pushup yesiqhelo, unga:

• Yongeza ukuqhwaba okungaphezulu xa usenokwenza ngokuqhwaba kube lula.
• Nyusa iinyawo zakho ukwenza ukwehla kwe-plyo pushup. Kuphela kukunyuka okuncinci okufunekayo ukwenza nzima.
• Ukuba uhambele phambili, zama ukubetha emva komzimba wakho endaweni yoko.

Yise kude

I-Plyo pushups yinto enzima yokuzivocavoca i-plyometric enokukunceda ufumane amandla omzimba ophezulu. Banokukunceda ukuba wakhe unyamezelo, amandla, kunye nokuqina komzimba.

Ukuba ujonge ukuzilolonga ngokupheleleyo, ungongeza kwezinye iintshukumo ze-plyometric ezinje nge-squats jump, i-frog squat jump, kunye ne-burpees.

Ukuba umtsha kwiiplyometric, yiba nomqeqeshi oqeqeshiweyo kwindawo yakho yokuzivocavoca ubonise ukuhamba kwakho. Banokubukela nefom yakho kwaye bakuncede wenze imithambo ngokuchanekileyo.