Ewe i-Wide-Grip Push-Ups yahluke kakhulu kwiiPush-Ups eziqhelekileyo

Umxholo

• I-Wide-Grip Push-Up Benefits kunye nokwahluka
• Uyenza njani i-Wide-Grip Push-Up
• Uphengululo lwe

Xa umqeqeshi esithi "yilahla kwaye undinike i-20," uqaphela kangaphi apho ubeka khona izandla zakho? Kukho ithuba eliqinileyo ukuba ubusenza utyhala olubanzi xa ubufuna ukwenza i-push-up esemgangathweni. Ngelixa ayisiyonto imbi leyo, ukubambelela kubanzi ekusebenzeni komzimba wakho ohlukileyo ngokwahlukileyo kunokutyhala rhoqo okanye i-triceps (ukubambelela kancinci) ukutyhala. Zonke ezi zinto zintathu, kwaye uya kubetha yonke intshi yomzimba wakho ongasentla, ungasathethi ke ukwakha isiseko esomeleleyo, nawe.

I-Wide-Grip Push-Up Benefits kunye nokwahluka

"Lo ngumceli mngeni wokutshintsha kuba isifuba sakho kunye nezihlunu ze-biceps zikwimeko ethe chatha," utshilo uRachel Mariotti, umqeqeshi osekwe kwi-NYC ebonisa oku kuhamba ngasentla. "Xa zide, kunzima ukuvelisa amandla amaninzi."

Ii-push-ups ezibanzi zikhupha ubushushu kwi-triceps yakho; Uphononongo luka-2016 olupapashwe kwi- Ijenali yoNyango lwezeMpilo yafumanisa ukuba i-wide-grip push-ups yafumana isifuba kunye nezihlunu ze-triceps ngaphantsi kwe-standard okanye i-cup-grip push-up. Kunoko, baqesha i-biceps, i-serratus anterior (imisipha emacaleni ezimbambo zakho), kunye ne-latissimus dorsi (izihlunu ezingasemva ezisuka kwi-armpit yakho ukuya kumqolo wakho) ukwenza ukuhamba.

Njengokutyhala rhoqo, ungawa phantsi emadolweni ukwakha amandla ngaphambi kokuzama uluhlu olupheleleyo lokuhamba. (Akukho luhlobo lwehlazo luza kuqala.) Khawukhumbule ukugcina isiseko sakho sisebenza kwaye wenze umgca othe ngqo ukusuka emadolweni kuye emagxeni ukuba ukhetha olo hlengahlengiso. Unokubeka izandla zakho kwindawo ephakamileyo (njengebhentshi, ibhokisi, okanye inyathelo) ukunciphisa ubungakanani bobunzima kumzimba wakho ophezulu.

Ngaba ukulungele ukuqhubela phambili ngaphaya kwe-broad-grip push-up? Zizame ngezandla okanye iinyawo zakho zixhonywe kwi-TRX, okanye ngeenyawo zakho kwindawo ephakamileyo. (Apha, nangakumbi umahluko wokutyhala ukuzama.)

Uyenza njani i-Wide-Grip Push-Up

A. Qala kwindawo ephezulu yeplanga ngeenyawo kunye nezandla zibe banzi kancinane kunobubanzi bamagxa ukuhlukana, iminwe ijongise phambili okanye ngaphandle kancinane. Yenza ii-quads kunye nomxholo ngokungathi ubambe iplanga.

B. Gobela iingqiniba emacaleni ukwehlisa umzimba ukuya emgangathweni, nqumama xa isifuba singaphantsi nje komphakamo wengqiniba.

C. Exhale kwaye ucinezele ezintendeni ukutyhala umzimba kude nomgangatho ukuze ubuyele kwindawo yokuqala, ushukumise isinqe kunye namagxa ngaxeshanye.

Yenza i-8 ukuya kwi-15 reps. Zama iiseti ezi-3.

Iingcebiso zeFom yePush-Up yeWide-Grip

• Musa ukuvumela isinqe okanye umva ophantsi ukuba ujonge emgangathweni.
• Gcina intamo ingathathi hlangothi kwaye ujonge phambili emhlabeni; sukufaka isilevu okanye uphakamise intloko.
• Sukuvumela umva ongaphezulu ukuba "ungene ngaphakathi." Xa ukwiplanga ephezulu, isometrically tyhala isifuba kude nomgangatho emva koko unyusele phezulu ukusuka kuloo ndawo.

Uphengululo lwe