Ukufezekisa iiPushups kwiintsuku ezingama-30
Umxholo
- Ishedyuli yomngeni wePushup
- Ukwenza ngokufanelekileyo
- I-scapular wall pushups
- I-pushups esisiseko yodonga
- Ukuthambeka okusisiseko okusisiseko
- I-scapular pushups phantsi
- Ukuguqa kunye ne-pushups esemgangathweni
- Ingcebiso yomqeqeshi
- Iitriceps pushups
- Idayimani ithambekele kwi-pushups
- Kutheni i-pushups ilungile kangaka
- Tshisa iikhalori
- Ziqhelanise nokulungelelanisa
- Yomeleza izihlunu ezininzi ngaxeshanye
- Ukuthatha
Akumangalisi ukuba i-pushups ayisiyonto yomntu wonke oyithandayo. Nokuba umqeqeshi wodumo uJillian Michaels uyavuma ukuba bacela umngeni!
Ukunceda ukudlula kwisoyikiso se-pushup, siphuhlise lo mngeni we-pushup kunye noMichaels, umyili we-My Fitness App nguJillian Michaels, kunye no-Rachel MacPherson, umqeqeshi oqinisekisiweyo we-ACE.
Yinkqubo yeentsuku ezingama-30 yokunyusa amandla emisipha kumzimba wakho ophezulu nakwizisu zesisu.
Injongo yale nkqubo kukuhamba kancinci usenza i-pushups esisiseko okanye eguqulweyo ukuya kwi-pushups epheleleyo kunye nephuculweyo kwisithuba seentsuku ezingama-30.
Funda ukuze ufunde kabanzi malunga nezibonelelo zomngeni we-pushup, ukuba ungaqala njani, iingcebiso, kunye nokwahluka ukuyigcina inomdla.
Ishedyuli yomngeni wePushup
| Usuku 1 | Usuku 2 | Usuku 3 | Usuku 4 | Usuku 5 |
| I-scapular wall pushups 8-12 ukuphinda, Iiseti ezi-2-3 | I-pushups esisiseko yodonga 8-12 ukuphinda, Iiseti ezi-2-3 | I-pushups esisiseko yodonga 8-12 ukuphinda, Iiseti ezi-2-3 | Thambekisa i-pushups 8-12 ukuphinda, 2 iiseti | Thambekisa i-pushups 8-12 ukuphinda, 2 iiseti |
| Usuku 6 | Usuku 7 | Usuku 8 | Usuku 9 | Usuku lwe-10 |
| Phumla | Phumla | I-scapular pushups phantsi 8-12 ukuphinda, Iiseti ezi-2-3 | I-scapular pushups phantsi 8-12 ukuphinda, Iiseti ezi-2-3 | Iipushups zomgangatho osisiseko 8-12 ukuphinda, 1 iseti |
| Usuku lwe-11 | Usuku lwe-12 | Usuku lwe-13 | Usuku lwe-14 | Usuku lwe-15 |
| Iipushups zomgangatho osisiseko Ezininzi reps kangangoko unako | Iipushups zomgangatho osisiseko 8-12 ukuphinda, 1-2 iiseti | Phumla | Phumla | I-scapular wall pushups Thambekisa i-pushups Iipushups zomgangatho osisiseko 8-12 reps nganye, 1-2 iseti nganye |
| Usuku lwe-16 | Usuku lwe-17 | Usuku lwe-18 | Usuku lwe-19 | Umhla wama-20 |
| Iipushups zomgangatho osisiseko 4-6, 1 - 4 iiseti Rekhoda iiseti kunye nokuphindaphinda kule veki | Iipushups zomgangatho osisiseko 4-6, 1 - 4 iiseti | Iipushups zomgangatho osisiseko 4-6, 1 - 4 iiseti | Iipushups zomgangatho osisiseko Ukuphinda kwakhona oku-4-6, 1 - 4 iiseti | Phumla |
| Usuku 21 | Usuku 22 | Usuku 23 | Umhla wama-24 | Usuku 25 |
| Phumla | Iitriceps pushups 8-12 ukuphinda, 1 iseti | Idayimani ithambekele kwi-pushups 8-12 ukuphinda, 1 iseti | Iipushups zomgangatho osisiseko Iitriceps pushups Idayimani ithambekele kwi-pushups 8-12 reps nganye, 1-2 iseti nganye | Iipushups zomgangatho osisiseko Iitriceps pushups Idayimani ithambekele kwi-pushups 1 seta nganye, uninzi lwee-reps onokuzenza |
| Umhla wama-26 | Usuku 27 | Umhla wama-28 | Usuku 29 | Usuku 30 |
| Uvavanyo lwexesha! Uninzi lweepushups ozikhethile kwimizuzu emi-3-5 | Iitriceps pushups 8-12 ukuphinda, 1 iseti | Idayimani ithambekele kwi-pushups 8-12 ukuphinda, 1 iseti | Phumla | Iipushups zomgangatho osisiseko Iitriceps pushups Idayimani ithambekele kwi-pushups 1 seta nganye, uninzi lwee-reps onokuzenza Rekhoda iziphumo ukuze ubone inkqubela yakho |
Ukwenza ngokufanelekileyo
Izinto ezimbalwa ekufuneka uzigcine engqondweni:
- Zombini iingalo neenyawo kufuneka ziba bububanzi obusinqeni ngaphandle.
- Misa izithupha zakho kwinqanaba lekhwapha, hayi ngaphambili okanye ngasemva kwekhwapha.
- Gcina intloko nentamo yakho ngokuhambelana nomqolo wakho.
- Gcina undoqo ubandakanyekile ukukhusela umqolo.
- Gcina iingqiniba zakho zingene kancinci endaweni yokuba zikhuphe zibanzi kakhulu.
- Hlala hydrated ngalo lonke ixesha lokuzilolonga kwakho.
- Ukuba awukwazi ukugcina ifom efanelekileyo, yeka umthambo.
I-scapular wall pushups
- Qala ngokuma ujonge eludongeni, malunga ne-1 ukuya kwi-1 1/2 yeenyawo kude nayo.
- Beka izandla zakho eludongeni ukuphakama kwamagxa kunye nobubanzi begxalaba ngaphandle, ngeminwe ijike kancinci ngaphandle.
- Ngaphandle kokugoba iingqiniba zakho, tywina amagxa akho egxalabeni xa uzisa isifuba sakho eludongeni.
- Musa ukuntywila esinqeni okanye ukufakela esilevini. Gcina umgca ochanekileyo ukusuka entloko ukuya ezinzwaneni, kunye nomxholo wakho oqinileyo.
- Buyela umva kwindawo yokuqala.
Ukuzivocavoca yintshukumo encinci enoluhlu olufutshane lokuhamba, ucofa kuphela amagxa egxalaba kunye kwaye ubabuyisele umva.
I-pushups esisiseko yodonga
- Qala ukuma ujonge eludongeni, malunga ne-1 ukuya kwi-1 1/2 yeenyawo kude nayo.
- Ukuphakama kwamagxa, yolula kwaye ubeke izandla zakho eludongeni, ububanzi begxalaba bube ngaphandle, ngeminwe ijike kancinci ngaphandle.
- Zisa isifuba sakho eludongeni ngokugoba iingqiniba zakho kancinci. Gcina umqolo wakho kunye nesinqe ngqo ngaphandle kokuntywila, kwaye ugcine umxholo wakho ubandakanyekile. Phefumla ngaphakathi ngelixa usithoba.
- Cotha ukubuyela kwindawo yokuqala, uphefumlela ngaphandle.
Ukuthambeka okusisiseko okusisiseko
- Qala ngokuguqa phambi kwebhentshi yokuzivocavoca - okanye ume ujongene ne-countertop okanye umbhede-malunga ne-1 ukuya kwe-1 1/2 inyawo ukusuka kuyo.
- Yolula isandla uze ubeke izandla zakho emaphethelweni ebhentshi okanye ekhawuntarini, ngeminwe ijike kancinci ngaphandle. Izandla zakho kufuneka zihambelane namagxa akho.
- Yandisa umlenze omnye uze omnye emva kwakho, iingalo zolulwe kwaye umzimba wakho uthe tye.
- Zisa isifuba sakho ebhentshini okanye kwikhawuntara ngokucotha iingqiniba zakho, uphefumle ngaphakathi. Gcina umqolo wakho kunye nesinqe siqonde ngaphandle kokuntywila, kwaye ugcine ingqibelelo yakho ingaphakathi.
- Cotha ukubuyela kwindawo yokuqala, uphefumlela ngaphandle.
I-scapular pushups phantsi
Olu hlobo lwee-pushups ezi-scapular lukwacela intshukumo encinci kunye noluhlu lwentshukumo, ucofa kuphela amagxa egxalaba kunye nangaphandle. Ukuxhathisa amandla omxhuzulane ukugcina ifom yakho yile nto ithatha amandla okwakha ukusuka kwi-scapular wall pushups.
- Qala ngokuguqa phantsi.
- Ukuphakama kwamagxa, yolula kwaye ubeke izandla zakho phantsi, ububanzi begxalaba bube kude, ngeminwe ijike kancinci ngaphandle.
- Yandisa imilenze yakho ngexesha elinye ngasemva kwakho, kunye neenzwane emhlabeni kunye nomzimba wakho kumgca othe ngqo, undoqo ubandakanyekile, kwindawo yeplanga.
- Ngaphandle kokugoba iingqiniba zakho, tswina amagxa akho egxalabeni xa uzisa isifuba sakho eludongeni.
- Musa ukuntywila esinqeni okanye ukufakela esilevini. Gcina umgca ochanekileyo ukusuka entloko ukuya ezinzwaneni, kunye nomxholo wakho oqinileyo.
- Buyela umva kwindawo yokuqala.
Ukuguqa kunye ne-pushups esemgangathweni
Le yeyona pushup isisiseko yesonka kunye nebhotolo, nokuba uyayenza emadolweni okanye ezinzwaneni.
- Qala ngokuguqa phantsi.
- Beka izandla zakho phantsi, ububanzi begxalaba bube kude, ngeminwe ijike kancinane ngaphandle.
- Zisa isifuba sakho emgangathweni ngokugoba iingqiniba zakho kancinci, uphefumlele ngaphakathi. Bamba ingcambu yakho, kwaye ugcine umqolo kunye nesinqe ngokuthe nkqo ngaphandle kokuntywila.
- Misa uluhlu lokuhamba xa amagxa akho ephakame ngokulinganayo kunye neengqiniba zakho.
- Cotha ukubuyela kwindawo yokuqala, uphefumlela ngaphandle.
Nge-pushup epheleleyo, yandisa imilenze emva kwakho kunye neenzwane zakho emhlabeni. Umzimba wakho kufuneka ubekwindawo yeplanki, kumgca othe ngqo, kunye nomxholo wakho ozimeleyo.
Ingcebiso yomqeqeshi
Ukuba i-pushup eguqulweyo emadolweni akho inzima kakhulu, thatha umngeni eludongeni.
Ukongeza kokukhululeka ngakumbi, uMacPherson ucacisa ukuba i-wall pushups inceda ukuthatha uxinzelelo kumalungu ekubeni ungawuthobi umzimba wakho phezulu nasezantsi emhlabeni.
Ukwahluka kwePushup kunceda izihlunu ngokuthe ngcembe ukwakha amandla, ukuqinisekisa ukuba uluhlu olupheleleyo lokuhamba lunokwenzeka.
Iitriceps pushups
- Qala ngokuguqa phantsi.
- Ukuphakama kwamagxa, yolula uze ubeke izandla zakho phantsi, ububanzi bekhwapha, kunye neminwe ejikeleze ngaphandle. Izandla zibekwe kufutshane kancinci kuneepushups ezisisiseko.
- Yandisa imilenze yakho enye emva kwakho, kunye neenzwane emhlabeni kunye nomzimba wakho ulungelelaniswe kwindawo yeplanki.
- Zisa isifuba sakho emgangathweni ngokugoba iingqiniba zakho ngakwicala lomzimba wakho, uphefumlele ngaphakathi. Gcina intloko yakho, umva kunye nesinqe zihambelana, ngaphandle kokuntywila kwaye ugcine ingqibelelo yakho ingxamile.
- Misa uluhlu lokuhamba xa amagxa akho ephakame ngokulinganayo kunye neengqiniba zakho, kunye neengqiniba ngokuchasene nembambo yakho.
- Cotha ukubuyela kwindawo yokuqala, uphefumlela ngaphandle.
Idayimani ithambekele kwi-pushups
- Qala ukuguqa phambi kwebhentshi yokuzivocavoca - okanye ume ujongene ne-countertop okanye umbhede-malunga ne-1 ukuya kwi-1/2 inyawo ukusuka kuyo.
- Ukuphakama kwamagxa, yolula kwaye ubeke izandla zakho emphethweni, ngeminwe yesalathiso kunye noobhontsi bachukumisana ngobume bedayimane.
- Yandisa umlenze ube omnye emva kwakho, ububanzi benyonga ngaphandle, iingalo zoluliwe kwaye umzimba wakho uthe tye.
- Zisa isifuba sakho ebhentshini okanye kwikhawuntara ngokuthi ugobise iingqiniba ngaphandle, uphefumlele ngaphakathi. Gcina umqolo wakho kunye nesinqe ngokuthe nkqo ungakhange uthi nkxu kwaye ugcine ingqibelelo yakho ixakekile.
- Cotha ukubuyela kwindawo yokuqala, uphefumlela ngaphandle.
- Ukwenza lo msebenzi ube lula, hlula izandla zakho ngeesentimitha ezimbalwa.
Kutheni i-pushups ilungile kangaka
Tshisa iikhalori
I-Pushups yindlela efanelekileyo yokutshisa iikhalori kuba zifuna amandla amaninzi ukwenza, uMichaels uthi. Umzimba wakho unokuqhubeka nokutshisa iikhalori emva kokuba ugqibe umsebenzi wakho.
Ziqhelanise nokulungelelanisa
Njengenzuzo eyongezelelweyo, i-pushups ithathwa njengomsebenzi osebenzayo.
"Baqeqesha umzimba wakho ukuba wenze ngendlela efunekayo ngayo kubomi bemihla ngemihla, uninzi lwamaqela emisipha asebenza ngokudibeneyo ukuhambisa umzimba wakho kubunzima bayo bemihla ngemihla," utshilo uMichaels.
Yomeleza izihlunu ezininzi ngaxeshanye
"I-Pushups yinto efanelekileyo kakhulu yokuzivocavoca kuba isebenza amaqela amaninzi ahlukeneyo kunye," kusho uMichaels.
Oku kubandakanya ukugxila okukhulu kwimisipha yomzimba ephezulu, enje ngeepeketali, ii-triceps, ii-deltoids, ii-biceps, kunye nomongo.
Basebenza imithambo kunye nemisipha yomlenze, eqinisa umzimba ngexesha lokuzilolonga.
Ukuthatha
Iipushup ngumsebenzi omkhulu wokuqinisa umzimba. Ngelixa ingathandwa ngumntu wonke, batshisa iikhalori ezininzi kwaye bancede benze izihlunu. Ungazenza kakhulu naphina, ngaphandle kwesixhobo.
Qiniseka ukuba ulandela iingcebiso zokhuseleko, ezibandakanya ukumisa xa ulahlekelwa yifom efanelekileyo.
Njengesiqhelo, qhagamshelana nogqirha ngaphambi kokuba uqalise nayiphi na inkqubo yezempilo.
Amanqaku Amatsha
Isigaxa emiphungeni: kuthetha ntoni kwaye inokuba ngumhlaza nini
