Iiyantlukwano ezi-3 zePushup eziGuquliweyo kunye nendlela yokwenza zona

Umxholo

• Zithini i-reverse pushups?
• 1. Ukujonga ngasemva ejonge ngasemva pushup
• 2. Umzimba opheleleyo oguqulwayo pushuphup
• 3. Ukuguqula izandla pushup
• Iingcebiso zokhuselo
• Umgca wezantsi

I-pushup esemgangathweni yindlela yokwakha amandla. Inika izihlunu esifubeni sakho, emagxeni, ezingalweni, ngasemva, nakwindawo esiswini umsebenzi omkhulu.

Njengakwindlela ezininzi zokuzilolonga, kukho umahluko wee-pushups ezinokuthi zisebenze izihlunu zakho ngeendlela ezahlukeneyo ngelixa ukongeza iintlobo ezahlukeneyo zomsebenzi wakho.

Kukho iintlobo ezininzi ze-pushups eziguqukayo, nganye inesakhono sokucela umngeni kwimisipha yomzimba wakho ongaphezulu ngendlela eyahlukileyo.

Kule nqaku, siza kujonga ngokuthe ngqo kwiintlobo ezintathu ze-pushups, kunye neenzuzo kunye nemiyalelo yendlela yokwenza nganye nganye.

Zithini i-reverse pushups?

Njengoko unokucinga, ezinye iintlobo zeepushups eziguqukayo ozijongileyo ngaphezulu kunokujonga phantsi. Olunye umahluko oluqale kwindawo eyahlukileyo.

Ngokutsho kwesifundo kwii-pushups eziguqukayo zisebenza ngokukodwa ekusebenzeni kwe-abs yakho kunye nezihlunu zangasemva. Iingcali ziyabacebisa ngemeko yomzimba ephezulu yomzimba.

Ukuba ukhangele ezinye iindidi kwi-pushup yesiqhelo sakho, jonga ezi zinto zintathu zeepushups eziguqulweyo.

1. Ukujonga ngasemva ejonge ngasemva pushup

Olunye uhlobo oludumileyo lwe-pushup eguqukayo iyafana nediphu ye-triceps. Lo msebenzi usebenze ngakumbi ekomelezeni i-triceps yakho kunye nokucela umngeni kwimisipha kwi-abs yakho nasemva kwakho, ngelixa ukonyusa imeko yomzimba ephezulu.

Ukwenza lo msebenzi:

1. Qala ngokuhlala phantsi uguqe ngamadolo kwaye izandla zakho phantsi phantsi kwamagxa akho.
2. Cofa phantsi, ulungelelanise umzimba wakho ongaphezulu kunye neengalo ukuze amagxa akho abe ngaphezulu ngqo kwezandla zakho.
3. Xa isinqe sakho sityhalela phezulu emzimbeni, yolula imilenze ukuze umzimba wakho uxhaswe kuphela zizandla kunye nezithende.
4. Bamba eso sikhundla imizuzwana eliqela, emva koko ucothise umzimba wakho ngokuthe chu de ibhuthi yakho ichukumise umgangatho.
5. Yiyo i-1 rep. Zama ii-reps ezimbalwa ekuqaleni, ngeyona njongo iphambili yokwenza iiseti ezininzi ze-10 ukuya kwi-15 yeempendulo.

Inguqulelo yale pushup yokubuyela umva inokwenziwa njengokuntywila:

1. Endaweni yokuba ubeke izandla phantsi, beka izandla zakho emva kwakho ebhentshini okanye kwisitulo esomeleleyo.
2. Ngobunzima bakho ezandleni zakho, zithobe kude kube iingalo zakho ezingaphezulu ziphantse zahambelana nomgangatho.
3. Pushisa kude kube iingalo zakho zithe tye kwakhona. Phinda uhambe.

2. Umzimba opheleleyo oguqulwayo pushuphup

Olunye uhlobo lwe-pushup eguqulweyo oye waqala ngalo ngesifuba sakho kufutshane emhlabeni. Kubandakanya ukutyhala iimpundu zakho phezulu emoyeni ngaphambi kokuba ubuyele kwindawo esemgangathweni ye-pushup.

Isindululo sinokukukhumbuza ngeentonga ezikwiivili zikaloliwe ezihamba ngokukhawuleza kwaye zibuyele emva kwaye ziphinde zibuyele phambili kwakhona.

Oku kuguquka kwe-pushup eyahlukileyo kusebenza kuwo wonke umzimba wakho ophezulu, ngakumbi iingalo kunye nezihlunu zamagxa. Inika umzimba wakho osezantsi ukuzilolonga, kwakhona: Ukuzenza ngokukhawuleza kongeza into esebenzayo ye-cardio kuloluya hlobo lwakho lokuzilolonga.

Ukwenza lo msebenzi:

1. Qala ngomzimba wakho ngokuthe tye kwaye iingalo zakho zigobile, uzibambe nge-intshi okanye ezimbini emgangathweni, njengesiqingatha sepushup yesiqhelo.
2. Tyhala iimpundu zakho phezulu nasemva ngasezinyaweni zakho, uqiniseke ukuba amadolo akho awachukumisi umgangatho.
3. Gcina izandla zakho ziflethi phantsi, ukwenzela ukuba ekupheleni kokuhamba, iingalo zakho zolulwe ngqo phambi kwakho.
4. Buyela kwindawo yokuqala.
5. Le yi-1 rep. Qalisa kancinci, kwaye ngokuthe ngcembe uyakhele ukwenza iseti yeeseti ezi-8 ukuya kwezi-12.

3. Ukuguqula izandla pushup

Uhlobo lwesithathu lwe-pushup eguqukayo lufana nepushup yesiko ngandlela zonke-ngaphandle kwesikhundla sezandla zakho.

Endaweni yokuba izandla neminwe yakho ikhombe phambili, njengoko besenza nge-pushup esemgangathweni, izandla zakho zicabalele, kodwa ngeminwe yakho ibhekise ngasemva iinyawo zakho.

Oku kwahluka kunika ii-biceps zakho uqeqesho olongezelelweyo olunzima.

Iingcebiso zokhuselo

Njengakwindlela ezininzi zokuzilolonga, ifom efanelekileyo ibalulekile nge-pushups ebuyayo. Ukwenza umthambo ngokuchanekileyo kukunceda uphephe ukwenzakala. Ikwaqinisekisa ukuba ufumana olona loncedo kwezi ntshukumo.

Amagxa akho kunye nomqolo osezantsi zisengozini yokwenzakala ukuba awusebenzisi ifom echanekileyo. Ukuba unesibindi, ihlombe, okanye ukulimala emva, xela ugqirha wakho okanye ugqirha womzimba ngaphambi kokuzama nayiphi na uhlobo lwe-pushup.

Qalisa kancinci, kwaye ungazami ukungxama izinto. Yiya ngesantya esikulungeleyo. Cothisa ukuzama ukwakha ukwenza ukubuyela umva ngaphezulu kwephuphup ngaphezulu kwexesha.

Umgca wezantsi

Ukubuyela umva kwe-pushups kunokwenziwa naphina, nangaliphi na ixesha. Awudingi nasiphi na isixhobo esikhethekileyo ukuze uzenze. Le mithambo inokuba luncedo ngakumbi kwiintsuku xa ungenako ukufikelela kwindawo yokuzivocavoca okanye ucinezelwe ixesha.

Njengomlingane wabo wendabuko, i-pushups eguqukayo yinto efanelekileyo yokwakha amandla ejolise kakhulu kumaqela emisipha emzimbeni wakho ophezulu.

Zama ukubandakanya i-pushups ebuyela umva kunye nezinye iindlela zokuzilolonga ekwakheni uqeqesho olujikeleze kakuhle.

Ukuba unempilo okanye ukonzakala, thetha nogqirha wakho okanye umqeqeshi oqinisekisiweyo ngaphambi kokuba wenze i-pushups.