I-Pushups kunye neengcebiso kubaQala

Umxholo

• Ushwankathelo
• Ukuqhubela phambili kwi-pushups
• I-pushups yodonga
• Yitshintshe
• Ndihleli phantsi ndityhala abantu abadala
• Ukuguqa ngamadolo
• I-pushups esemgangathweni
• Yitshintshe
• Thambekisa i-pushups
• Iingcebiso ezi-4 kunye nokunye ukulungiswa
• Amanyathelo okuthuthuzela
• Ifom epheleleyo
• Ukubeka isandla (kubanzi kubanzi)
• Amandla okwakha
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

I-Pushups yintshukumo elula kunye nesebenzayo yomzimba enokukunceda ukwandisa amandla emzimbeni wakho ophezulu kunye nomongo. Lo msebenzi usebenza izihlunu zepectoral esifubeni sakho kunye neetriki. Ezi zihlunu zingasemva kwengalo yakho ephezulu.

Awudingi nasiphi na isixhobo ukuze uqalise nge-pushups. Zifanele abaqalayo kunye nabantu abaqhubele phambili ngokuzilolonga.

Funda ngakumbi: Zeziphi izihlunu ezenziwa zi-pushups?

Ukuqhubela phambili kwi-pushups

Ngelixa unokuba uqhelene ne-pushups esemgangathweni, kukho izinto ezininzi ezinokukunceda ukuba uqalise, uqhubeke, okanye wandise ubunzima.

Zama ukwenza iseti ye-10 ukuya kwi-15 yomthambo ngamnye, uphumle, emva koko wenze enye iseti ye-10 ukuya kwi-15.

Ukwenza i-pushups ezimbalwa ngefom echanekileyo kuya kuba ngcono ngokuhamba kwexesha kunokugcwalisa uninzi ngefom engalunganga.

Nazi iintlobo ezintlanu ze-pushup ezandayo kubunzima.

I-pushups yodonga

Ukwenza i-pushup emileyo eludongeni yindawo elungileyo yokuqala ukuba umtsha kule ntshukumo. Ngokuma, ubeka uxinzelelo oluncinci kumalungu akho.

1. Xa iinyawo zakho zibanzi ububanzi begxalaba, yima malunga nengalo ubude kude nodonga.
2. Beka iintende zakho eludongeni njengoko uncike phambili kwindawo ekumileyo kuyo. Iingalo zakho kufuneka zibe bubude begxalaba kunye nobubanzi begxalaba ngaphandle.
3. Tsala umphefumlo njengoko ugoba iingqiniba zakho kwaye ususe kancinci umzimba wakho eludongeni ngelixa ugcina iinyawo zakho zithi tyaba emhlabeni.
4. Bamba esi sikhundla umzuzwana okanye emibini.
5. Exhale kwaye usebenzise iingalo zakho ukutyhala umzimba wakho kancinci ukubuyela kwindawo yakho yokuqala.

Yitshintshe

Njengoko ufumana ukonwaba ngakumbi, unokuzama i-pushups yodonga olunesandla esinye. Landela yonke le miyalelo ingentla, kodwa setha enye ngokubeka ingalo enye egobileyo emva kwakho nangaphandle kwesandla sakho kwincinci yomqolo wakho. Unokutshintsha enye ingalo ecaleni kwakho njengoko ushukuma nomnye.

Funda ngakumbi: Ukwahluka kwe-wall pushup ukomeleza isifuba, amagxa kunye nomqolo

Ndihleli phantsi ndityhala abantu abadala

Ukusebenza kuzinzo emagxeni akho, zama i-pushups kwindawo ohleli kuyo.

1. Hlala esitulweni kunye neentende zakho phantsi, iingalo ecaleni lakho. Iinyawo zakho kufuneka ziphumle kamnandi emhlabeni uguqe ngamadolo.
2. Usebenzisa iingalo zakho, tyhala ezantsi ezintendeni zezandla zakho ukuze uphakamise umzimba wakho - usekwindawo ehleliyo. Isinqe sakho kunye ne-butt yakho kufuneka ibe sisiqingatha se-intshi okanye njalo ebhentshini.
3. Nciphisa emva kwindawo yakho yokuqala kwaye uphinde.

Ukuguqa ngamadolo

Ukulinganisa emadolweni endaweni yeenyawo zakho yenye into elungileyo xa usakha amandla akho.

1. Qala kwindawo yezandla kunye namadolo ngokujonga kwakho phantsi.
2. Beka izandla zakho emhlabeni ngapha nangapha kwamagxa akho. Amadolo akho kufuneka abe kumgama othe qelele ngaphandle.
3. Bhala ngaphakathi njengoko uthe chu ukucutha iingqiniba zakho ukuzisa isifuba sakho emhlabeni. Qiniseka ukuba ugcina ikhontrakthi yakho engundoqo ikontraki.
4. Misa okwesibini kwindawo esezantsi- isilevu sakho sinokuchukumisa umhlaba kancinci.
5. Khupha njengoko uphakamisa phezulu ukusuka emhlabeni ukuya kwindawo yakho yokuqala.

Enye indlela yokuqalisa le pushup kukuqala ngokubeka isisu sakho. Gobisa amadolo akho ukuze iinyawo zakho zinyukele phezulu emoyeni, emva koko utyhale izandla zakho zibeke emadolweni.

I-pushups esemgangathweni

Ukwandisa ngokupheleleyo imilenze yakho kwandisa ubunzima bokuhamba ngokongeza ubunzima bomzimba. Olunye uphononongo lubonise ukuba "amandla okusabela emhlabeni" okanye ubunzima obutyhilayo obungama-64 epesenti yobunzima bomzimba wakho nge-pushups esemgangathweni. Ukuthelekisa, ukuguqa ngamadolo kwe-pushup ngama-49 eepesenti.

1. Qala ngesifuba sakho kunye nesisu esicaba phantsi. Imilenze yakho kufuneka ithi nkqo ngasemva kwakho kunye neentende zakho kufuneka zikwinqanaba lesifuba neengalo zigotyiwe ngecala leedigri ezingama-45.
2. Exhale njengoko utyhala ezandleni nasezithendeni, uzisa isibilini, isifuba kunye namathanga emhlabeni.
3. Misa okwesibini kwindawo yeplanki-gcina eyona nto uyenzayo.
4. Inhale njengoko unciphisa ngokukhawuleza ukuya kwindawo yakho yokuqala.

Yitshintshe

Olunye uguquko olukhulu lwe-pushup esemgangathweni yi-pushup yokuthinjwa kwe-hip. Landela imiyalelo efanayo nepushup esemgangathweni, kodwa phakamisa umlenze wakho wasekhohlo emhlabeni njengoko uhla. Yishenxisele ngaphandle kancinci kunesinqe sakho kwaye ugcine unyawo lwakho lubhetyebhetye. Emva koko phinda kwelinye icala emva kokutshintsha imilenze kwisikhundla seplanga.

Thambekisa i-pushups

Ukuba ufuna umceli mngeni kumzimba wakho ongaphezulu, zama ukuthoba i-pushups. Uzakufuna indawo ezinzileyo oza kubeka kuyo izandla.

1. Beka izandla zakho kumda womphezulu ophakamileyo. Ibhentshi, inyathelo, okanye elinye iqonga eliqinileyo lukhetho olufanelekileyo.
2. Nyathela iinyawo zakho emva koko imilenze yakho ithe tye kwaye iingalo zakho zijolise emzimbeni wakho.
3. Inhale njengoko usihla kancinci isifuba sakho kumda weqonga lakho.
4. Misa okwesibini.
5. Exhale njengoko ubuyela umva kwindawo yakho yokuqala neengalo zakho zandisiwe ngokupheleleyo.

Unokongeza ngakumbi ubunzima ngokusebenzisa ibhola yeyeza, iBOSU okanye ibhalansi yebhola, okanye umqeqeshi wokunqunyanyiswa. Ukwenza njalo kuyakwenza ukuba umzimba wakho usebenze nzima ukuzinzisa, ukurhafisa izihlunu nangakumbi.

Thenga iibhola zokuzilolonga kunye nezixhobo kwi-Intanethi apha.

Iingcebiso ezi-4 kunye nokunye ukulungiswa

Ifom elungileyo kunye nokubekwa kwindawo ezingundoqo kubalulekile ukuba ufuna ukufumana uninzi lomsebenzi wakho. Intuthuzelo, ifom, kunye nokhuseleko zizinto eziphambili kuwo nawuphi na umthambo.

Ifom efanelekileyo inokukhusela umzimba wakho ekulimaleni kwaye uqiniseke ukuba ufumana ukubandakanyeka ngokupheleleyo kwimisipha ozama ukuyisebenza.

Amanyathelo okuthuthuzela

Zama ezi ndlela ukwenza ukuba i-pushups yakho ikhululeke ngakumbi.

• Yenza i-pushups kumatshini weyoga okanye umphezulu ofanayo endaweni yomgangatho ongenanto.
• Beka itawuli esongiweyo phantsi kwamadolo akho ukuze ufumane ukongeza xa usenza amadolo e-pushups.
• Beka izandla ngokuthe ngqo phantsi kwamagxa ngeminwe yakho ikhombe ngqo phambi kwakho ukunqanda iintlungu zesandla.
• Beka iintende phantsi phantsi xa uthelekisa izandla zakho. Oku kuthintela ukolula izandla zakho.
• Jonga phantsi emhlabeni ngeli xesha lokuthintela ukunqanda intamo yakho.

Ifom epheleleyo

Xa usenza i-pushups emhlabeni, uya kufuna ukugcina umva flat. Melana nokugungxula umqolo wakho okanye ukuwurholela phezulu eluphahleni. Ukungenelela kwimisipha yakho eyintloko kuya kunceda ukugcina ifom yakho ijonge. Qiniseka ukuba ugcina intshukumo yakho icotha kwaye ilawulwa ngokuchasene nokubetheka komzimba wakho ngokukhawuleza okukhulu.

Amagxa akho, inyonga, kunye namaqatha kufuneka zilungelelaniswe.

Zama ukuzibuza eminye imibuzo ukuze ungene ngefom yakho:

• Ziphi izandla zam?
• Aphi amagxa am?
• Ngaba ndinonxibelelwano oluhle nomhlaba ongaphantsi kwam?
• Ngaba izihlunu zam ezingundoqo ziyabandakanyeka?

Ukubeka isandla (kubanzi kubanzi)

Unokuzibuza ukuba ukubekwa kwesandla kungabunyusa njani ubunzima. Izinketho zakho zibambe izandla zakho ngokubanzi ngaphandle okanye ngokuthe ngcembe kunye. Omnye ucebisa ukuba indawo encinci yesiseko inyusa ukwenziwa kwemisipha kwii-pectorals kunye ne-triceps.

Ukufaka ukubekwa kwesandla kwindlela yakho yesiqhelo, zama ukugcina iintende zakho phambi kwesifuba sakho kunye neengqiniba zakho emzimbeni wakho ekuqaleni kwe-pushups yakho.

Amandla okwakha

I-Pushups kunokuba nzima ukuyigqiba ekuqaleni, nokuba kungalungiswa. Ukuba awukwazi ukugcwalisa i-10 ukuya kwi-15, qala ngeeseti ezi-5 okanye ngaphantsi kwaye wakhe ukusuka apho.

Ukwandisa amandla kunye nokunyamezela kuthatha ixesha kodwa kufanelekile umzamo. Khumbula, ukwenza ii-pushups ezimbalwa kwifom echanekileyo kuya kuba ngcono ngokuhamba kwexesha kunokugcwalisa uninzi ngeefom ezimbi.

Funda ngakumbi: Zithini izibonelelo kunye nomngcipheko wokwenza i-pushups yemihla ngemihla?

Intsha yokwenza umthambo? Ingcinga efanelekileyo yokujonga kunye nomqeqeshi womntu siqu ukuqinisekisa ukuba wenza i-pushups ngokuchanekileyo. Unokwazi ukuthetha nomntu ovela kwindawo yokuzivocavoca okanye ngomboneleli wakho wezempilo.

Ukuthatha

Emva kokuba ufumane ukuxhonywa kwe-pushups kwaye uqinisekile ngefom yakho, unokufuna ukuzama umngeni we-pushups. Ukungqinelana kubalulekile ekwakheni amandla. Kumceli mngeni, usebenza ngendlela yakho ngaphezulu kweenyanga ezi-2 de ube ugqibezele i-pushups ezili-100 ngexesha elinye.

Nokuba awujonganga kugqithisa, ukubandakanya oku kulungileyo komzimba wokuzilolonga kwimikhwa yakho uqinisekile ukomeleza umzimba wakho ongaphezulu, umva, kunye nomongo wokunceda intshukumo yemihla ngemihla.