Iiyantlukwano ezi-4 ze-Push-Up eziya kukunceda ekugqibeleni ube yincutshe kule ntshukumo

Umxholo

• Iiyantlukwano ze-Push-Up zoKwakha iFomu eNgcono
• Inyathelo loku-1: I-Eccentric Push-Up elungisiweyo
• Inyathelo 2: I-Push-Up elungisiweyo
• Inyathelo 3: Ukutyhala okungokuhlwa
• Inyathelo 4: Ukutyhala okupheleleyo
• Uphengululo lwe

Usenokuba namandla ngokutyhala (okanye ubuncinci uzama) ukusukela ngeentsuku zakho zesikolo samabanga aphantsi, ngenjongo yokubetha bonke ofunda nabo kuvavanyo lwe-phys-ed. Kodwa, ngaphandle kweminyaka yokuziqhelanisa nejim yesikolo yokubila kunye namaziko omzimba, uninzi lwabantu aluwenzi umthambo womzimba ongaphezulu ngokuchanekileyo, utsho uHannah Davis, C.S.C.S., umqeqeshi kunye nomyili weQumrhu nguHana. Ifom engalunganga iyanciphisa ukusebenza kwakho, okukhokelela ekonzakaleni, hayi kumagxa aqingqiweyo.

Ukufumana isifuba esomeleleyo, undoqo oqinileyo, kwaye ndiyoneliseka kwi-badass onethemba lokuyifumana ngokunyusa, kuya kufuneka ubuyele kwiziseko. Apha, uDavis ubonisa iinguqu ezine zokutyhala eziya kukunceda ugqibelele ifomu yakho yokutyhala kwaye ube nomsebenzi onemveliso ngakumbi. (Nje ukuba ubenako oku kuqhubela phambili, zama ukwahluka okungaphezulu kokutyhala kunye nolu celomngeni lweentsuku ezingama-30 zokunyusa.)

Iiyantlukwano ze-Push-Up zoKwakha iFomu eNgcono

Ingaba isebenza kanjani: Kutshintsho ngalunye lwe-push-up, yenza iiseti ezi-3 ze-10 reps.

Inyathelo loku-1: I-Eccentric Push-Up elungisiweyo

Olu luhlu olupheleleyo lwentshukumo luya kukunceda ubethelele amacandelo aphambili okutyhala okufanelekileyo: ukubandakanya eyona nto iphambili kunye neelats (izihlunu ezinkulu zangasemva ezisuka ekhwapheni ukuya phezulu ukuya kuthi ga kwi-glute efana ne-fan-like. imilo). Ngokugqiba isigaba esisezantsi (aka eccentric) sokutyhala phezulu emgangathweni, uya kwakha kwaye uqinise imicu yemisipha efunekayo ukuze ucinezele kakuhle umzimba wakho ubuyele kwindawo yokuqala. (BTW, yile ndlela wena ngokwenene zibandakanye nengqondo yakho.)

A. Qala kwindawo yeplanki eguqulweyo ngezandla ngqo phantsi kwamagxa, amadolo phantsi, kunye neenzwane ezichaphazela umgangatho.

B. Hlanganisa umxholo ngokubamba umsila kunye nokuzoba inkaba kumqolo. Tshixa kwiilati ngokuzoba amagxa ezantsi kwaye kude neendlebe. (Khawube nomfanekiso-ngqondweni ujije iintende zezandla ngaphandle emgangathweni).

C.Cofa iingqiniba ngaphandle ukuze iingalo zenze i-angle ye-45-degree degree emzimbeni. Jonga phantsi emgangathweni ukugcina intamo ingathathi cala. Kancinci umzimba ophantsi ukuya emgangathweni, ukugcina ingundoqo ibandakanyeka kulo lonke ukuhamba kunye nokuqinisekisa ukuba umzimba ubeka umgca ochanekileyo ukusuka entloko ukuya emadolweni. Isifuba, isiseko, kunye namathanga kufuneka zibethe phantsi ngexesha elifanayo.

D epheleleyo. Ngokukhawuleza cinezela isifuba emva kwamathanga emhlabeni ukubuyela ukuqala.

Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

Inyathelo 2: I-Push-Up elungisiweyo

Nje ukuba ufumene i-hang yokuthoba kancinci kwaye ucinezele umzimba wakho emhlabeni, lixesha lokwakha unyamezelo kunye ne-push-ups elungisiweyo. Xa uzicinezela ubuyele kwindawo yokuqala, ungalibali ukugcina ulungelelwaniso olufanelekileyo, kunye nentloko, amahlombe, izinqe kunye namadolo konke kumgca.

A. Qala kwindawo yeplanki eguqulweyo ngezandla ngqo phantsi kwamagxa kunye namadolo phantsi. Phakamisa iinyawo emhlabeni kwaye uzibambe apho.

B. Yenza ingqokelela ngokubamba umsila kunye nokuzoba inkaba ukuya kumqolo. Vala i-lats ngokuzoba amagxa ezantsi kwaye kude neendlebe.

C. Cofa iingqiniba ngaphandle ukuze iingalo zenze i-angle ye-45-degree degree emzimbeni. Kancinci umzimba ophantsi, kwaye uyeke ii-intshi ezintathu ngaphezulu komgangatho, ugcine ingxam ibandakanyeka kuyo yonke intshukumo kunye nokuqinisekisa ukwakheka komzimba ngokuthe ngqo ukusuka entloko kuye emadolweni.

D epheleleyo. Push away from the floor ukubuyela ukuqala.

Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

Inyathelo 3: Ukutyhala okungokuhlwa

Ngoku ukuba uzibophelele kusebenze kwimemori yemisipha, zama i-eccentric push-up variation ukuziqhelanisa nokubandakanya umzimba wakho uphela. Isikhundla seplanga siya kukukhuthaza ukuba uvuse i-glutes yakho kunye ne-quads ukongeza kumbindi wakho kunye nomzimba ophezulu. (Emva kwayo yonke loo nto, i-push-up yinguqulelo ehambayo yeplanga ephezulu.)

A. Qala kwindawo ephezulu yeplanga ngezandla ngqo phantsi kwamagxa kunye nemilenze eyandisiweyo, iinyawo ezinqeni ububanzi ububanzi.

B. Bamba undoqo ngokufaka ithambo lomsila kunye nokuzoba inkaba ukuya kumqolo. Tshixa kwiilati ngokuzoba amagxa ezantsi kwaye kude neendlebe. Yenza ii-glutes kunye ne-quads.

C. Cofa iingqiniba ngaphandle ukuze iingalo zenze i-angle ye-45-degree degree emzimbeni. Jonga ezantsi ukugcina intamo ingathathi hlangothi, kwaye wehlise umzimba ngokuthe chu ukuya emgangathweni. Gcina ingundoqo ibandakanyeka kuyo yonke intshukumo, uqinisekise ukuba umzimba wenza umgca othe ngqo ukusuka entloko ukuya ezinzwaneni. Isifuba, i-core, kunye namathanga kufuneka abethe phantsi ngaxeshanye.

D epheleleyo. Cofa isifuba emva kwamathanga emhlabeni ukubuyela ukuqala.

Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

Inyathelo 4: Ukutyhala okupheleleyo

Sebenzisa zonke iindlela ozifundileyo ukuza kuthi ga ngoku, gqibezela ngokutyhala okupheleleyo. Khumbula ukugcina i-core yakho yomelele, i-lats ibandakanyekile, kunye ne-tailbone egciniweyo, kwaye uya kusebenza izihlunu ozenzayo. funa ukusebenza.

A. Qala kwindawo ephezulu yeplanga ngezandla ngqo phantsi kwamagxa kunye nemilenze eyandisiweyo, iinyawo ezinqeni ububanzi ububanzi.

B. Bamba undoqo ngokufaka ithambo lomsila kunye nokuzoba inkaba ukuya kumqolo. Vala i-lats ngokuzoba amagxa ezantsi kwaye kude neendlebe. Yenza i-glutes kunye ne-quads.

C. Cofa iingqiniba ngaphandle ukuze iingalo zenze i-angle ye-45-degree degree emzimbeni. Jonga ezantsi ukugcina intamo ingathathi hlangothi, kwaye wehlise umzimba kancinci, umise i-intshi ezi-3 ngaphezulu komgangatho. Gcina ingundoqo ibandakanyeka kuyo yonke intshukumo, uqinisekisa ukuba umzimba ubeka umgca ngokuthe ngqo ukusuka entloko kuye kuzwaneni.

D epheleleyo. Khawuleza tyhala umva phezulu ukuqala.

Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

Uphengululo lwe