Zeziphi izibonelelo kunye neengozi zokwenza iiPushup zemihla ngemihla?

Umxholo

• Ngaba kukho umngcipheko wokwenza i-pushups yonke imihla?
• Uyenza njani i-pushup
• Iingcebiso kwifom efanelekileyo
• Uqala njani ukwenza i-pushups yemihla ngemihla
• Yenza kube nzima ngakumbi
• Ukuqengqeleka kwePushup
• I-Pushup ngokuthimba inyonga
• Ukuthatha

Zeziphi izibonelelo zokwenza i-pushups yonke imihla?

Iipushups zemveli ziluncedo ekwakheni amandla omzimba aphezulu. Basebenza i-triceps, izihlunu zepectoral, kunye namagxa. Xa zenziwe ngefom efanelekileyo, zinokomeleza umva osezantsi kunye nomongo ngokuzibandakanya (ukutsala ngaphakathi) izihlunu zesisu.

Iipushups ngumsebenzi okhawulezayo nosebenzayo wokwakha amandla. Ziyakwenziwa phantse naphi na kwaye azifuni zixhobo.

Ukwenza i-pushups yonke imihla kunokusebenza kakuhle ukuba ujonge indlela engaguquguqukiyo yomthambo oza kuyilandela. Uya kuqaphela ukuzuza kumandla aphezulu omzimba ukuba wenza i-pushups rhoqo.

Ukufumana iziphumo ezilungileyo, qhubeka ukongeza iindidi kwiindidi ze-pushups ozenzayo. Unokulandela "umngeni we-pushup" apho ngokuthe ngcembe ukonyusa inani le-pushups veki nganye. Ungasebenza ukuya kwenza i-100 reps kwiinyanga ezimbini.

Ngaba kukho umngcipheko wokwenza i-pushups yonke imihla?

Umngcipheko omnye wokwenza naluphi na umthambo yonke imihla kukuba umzimba wakho awusayi kuphinda ucelwe mngeni emva kwethutyana. Oko kwonyusa umngcipheko wokucocwa kwamatye (xa ungasasazuzi izibonelelo ezifanayo ekusebenzeni kwakho).

Oku kwenzeka ngenxa yokuba izihlunu zakho zilungelelanisa kwaye ziphucula ukusebenza kwazo xa zixinezelekile (njengokuba zinjalo xa unyusa ubunzima okanye usenza ezinye iindlela zokuzilolonga ezinje nge-pushups, umzekelo). Ke kubalulekile ukuqhubeka nokucela umngeni kwimisipha yakho ukuphucula amandla akho kunye nenqanaba lomzimba ngokomzimba.

Ukuba uza kwenza i-pushups suku ngalunye, ukuba nefom echanekileyo kubalulekile. Ukwenza i-pushups ngaphandle kwefom efanelekileyo kunokukhokelela ekonzakaleni. Umzekelo, unokufumana iintlungu ezisezantsi nasemagxeni xa ungenzi i-pushups ngokufanelekileyo.

Ukuba i-pushups inzima kakhulu ekuqaleni, lungisa umsebenzi. Yenza ngamadolo akho okanye eludongeni.

Ukuba i-pushups inzima kakhulu ezihlahleni zakho okanye unokulimala kwangaphambili, jonga ugqirha ngaphambi kokuba wenze i-pushups. Banokucebisa i-dolphin pushups (ezenziwa kwiingalo zakho endaweni yezandla zakho) okanye i-knuckle pushups njengenye indlela.

Soloko ujongana nogqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga.

Uyenza njani i-pushup

Ukwenza ipushup yesiko:

1. Qala ukuguqa kumatshini wokuzilolonga okanye phantsi uze uzise iinyawo zakho ngasemva kwakho.
2. Goba phambili ukuze uzibeke kwiplanga eliphezulu, umphezulu we-pushup position, iintende zakho zisicaba emethini, izandla zibanzi egxalabeni, kwaye iminwe yakho ijonge phambili okanye izandla zijike kancinane. Amagxa akho kufuneka abekwe ngaphezulu izandla. Iinyawo zakho kufuneka zibe kunye ngasemva kwakho kwaye umqolo wakho kufuneka uthe tyaba. Gcina i-abs yakho ingenile.
3. Cothisa umzimba wakho kancinci emgangathweni. Gcina isisu esiqinileyo kwaye ugcine intloko yakho ihambelana nomqolo wakho. Sukuvumela umva wakho we-back back okanye inyonga yakho inyukele phezulu.
4. Qhubeka nokuzithoba kude kube esifubeni okanye esilevini uthinte umhlaba. Iingqiniba zakho zinokuphuma xa usihla ezantsi.
5. Cinezela phezulu ngeengalo zakho. Qhubeka ucinezela kude kube iingalo zakho zandiswa ngokupheleleyo kwiingqiniba zakho kwaye ubuyile kwiplanga, phezulu kwindawo yokuma.
6. Phinda intshukumo esezantsi. Qala nge-10 pushups, okanye nokuba zininzi kangakanani na onokuzenza ngefom efanelekileyo, kwaye usebenze ngendlela yakho njengoko usakha amandla.

Iingcebiso kwifom efanelekileyo

Xa usenza ipushup:

1. Gcina umqolo wakho uthe tye kwaye nomxholo wakho ubandakanyekile.
2. I-butt yakho kufuneka ibe phantsi, ingaphakanyiswa.
3. Umzimba wakho kufuneka wenze umgca othe tye. Musa ukuguqa umqolo wakho okanye uvumele umzimba wakho uhle.

Cela umhlobo wakho ukuba aqinisekise ukuba ifom yakho ichanekile. Gcina izandla zakho zigxile emhlabeni okanye emethini ukuze izihlahla zakho zikhuseleke.

Ukuba kunzima kakhulu oku, qalisa ukuguqa ngamadolo.

Uqala njani ukwenza i-pushups yemihla ngemihla

Qalisa ukwenza i-pushups yonke imihla ngokuthi "kuvavanye" zingaphi izinto onokuzenza ngexesha elinye (okanye ngaphakathi komzuzu omnye) ngefom efanelekileyo. Yandisa kancinci inani olenzayo suku ngalunye, okanye yonke enye imihla, ukwakha amandla.

Ukuba i-pushups inzima kakhulu ekuqaleni okanye usaqala, qala nge-pushups eguqulweyo emadolweni akho okanye eludongeni.

Yenza kube nzima ngakumbi

Yenza i-pushups icelomngeni ngakumbi ngokwenza ezi zinto zilandelayo. Ngomceli mngeni owongezelelekileyo, unokuziqhelanisa ne-pushups ngeenyawo zakho okanye ngezandla zakho kwibhola yamayeza.

Ukuqengqeleka kwePushup

1. Yenza enye i-pushup yendabuko.
2. Phakamisa ingalo yasekhohlo uze uqengqele kwiplanga esecaleni. Emva kwemizuzwana embalwa, qhubeka uqengqeleka, ubeke ingalo yasekhohlo emhlabeni ukuze uphelele kwi-plank engasemva.
3. Phakamisa ingalo yasekunene kwaye uqengqele kwiplanga esecaleni. Emva kwemizuzwana embalwa, qhubeka uqengqeleka, ubeke isandla sokunene emhlabeni ukuze uphelele umva kwakhona kwiplanga.
4. Qala kwakhona nge-triceps pushup kwaye uye kwicala elahlukileyo.
5. Phinda-phinda ama-5 ukuya ku-10 ukuqala. Gxila ekugcineni amandla aqhubekayo ezingalweni nasemagxeni kwaye ugcine isinqe sakho sinyuswe ngexesha lonke lokuhamba.

I-Pushup ngokuthimba inyonga

1. Qala kwindawo ephezulu yeplanga ngeengalo zakho zibanzi kancinci kunamagxa akho.
2. Phakamisa umlenze wakho wasekunene emgangathweni kwaye uwushenxisele ngaphandle kancinci kunesinqe sakho, ugcine uphakanyisiwe kuwo wonke umthambo. Unyawo lwakho kufuneka lubhetyebhetye.
3. Yenza i-pushup yokugcina umlenze wakho wasekunene emhlabeni.
4. Yenza i-6 ukuya kwi-8 ye-reps. Emva koko yehlisa umlenze wasekunene uze uphakamise umlenze wakho wasekhohlo. Phinda uhambe.

Ukuthatha

Ukwenza i-pushups yonke imihla kuya kukunceda ufumane amandla omzimba aphezulu. Kodwa gcinani engqondweni kuya kufuneka udibanise iintlobo ze-pushups ozenzayo emva kwethutyana ukuze uqhubeke ucelomngeni izihlunu zakho.

Ukuba ufuna ukuzama umngeni we-pushup ukwenza umthambo imihla ngemihla okanye amaxesha ngamaxesha ngeveki, zama iintlobo ezahlukeneyo ze-pushups. Iindidi ziya kugcina izihlunu zakho zokuqikelela kwaye zikuncede ufumane ulungelelwano ngokubanzi.