Izibonelelo zePushups ebanzi kunye nendlela yokwenza zona

Umxholo

• Zithini izibonelelo zepushup ebanzi?
• Uyenza njani i-pushup ebanzi
• Iingcebiso zokhuselo
• Utshintsho lwe-pushup ebanzi
• Umahluko olula
• Umahluko onzima ngakumbi
• Yeyiphi indlela ebalaseleyo yokongeza ipushup ebanzi kuqeqesho lwakho?
• Umgca wezantsi

I-pushups ebanzi yindlela elula kodwa esebenzayo yokwakha umzimba wakho ophezulu kunye namandla angundoqo. Ukuba uye waqonda i-pushups rhoqo kwaye ufuna ukujolisa kwiimisipha zakho ngokwahlukileyo, i-pushups ebanzi lukhetho olufanelekileyo.

Ngokubeka izandla zakho kude ngaphandle, ububanzi beepushups zijolise esifubeni sakho kunye nezihlunu zamagxa ngaphezulu kwepushups esemgangathweni. Banikezela ezinye izibonelelo, nazo.

Ukwenza i-pushups ebanzi, awudingi naziphi na izixhobo ngaphandle kobunzima bomzimba wakho. Oku kuthetha ukuba ungazenza naphina kwaye nanini na ufuna.

Kule nqaku, siza kujonga ngakumbi izibonelelo ze-pushups ezibanzi, indlela yokwenza ngayo, kunye nokuhluka ongazama.

Zithini izibonelelo zepushup ebanzi?

Ngokutsho kweBhunga laseMelika kwi-Exercise, ii-pushups ezibanzi zinokunyusa amandla emisipha kunye nonyamezelo kwi:

• isifuba (pectoralis)
• amagxa (i-deltoid yangaphambili)
• iingalo eziphezulu (i-triceps)

Kufunyenwe ukuba ukwenza i-pushups ngokubekwa kwesandla ngokubanzi kunokuphinda isebenze kwiseratus yakho yangaphakathi yemisipha kunzima kune-pushup esemgangathweni.

Esi sihlunu sihlala singakhathalelwanga, esidibanisa iimbambo zakho ezingasentla, sikunceda ukuba uhambise iingalo namagxa akho. Ikwabonelela ngenkxaso kwintamo yakho nasemva kwezihlunu.

Ngokwe-Mayo Clinic, i-pushups ebanzi ikwayindlela efanelekileyo yokuzinza. Ukuba nezihlunu ezomeleleyo ezingundoqo kunokunyusa ibhalansi kunye nokuma kwakho, ukhusele umqolo wakho ekonzakaleni, kwaye wenze phantse nayiphi na intshukumo ibe lula.

Ukongeza, ngokwe-National Academy yezeMidlalo yeMidlalo, ukutshintsha izikhundla zezandla akuboneleli ngeentlobo ezahlukeneyo kuphela, ikwavumela ukuba usebenzise uluhlu olwahlukileyo lokuhamba, olunokukunceda ukunqanda ukulimala kakhulu.

Uyenza njani i-pushup ebanzi

Njengayo yonke imithambo, kubalulekile ukusebenzisa ifom efanelekileyo. Ukwenza njalo kunokukunceda ufumane ezona zibonelelo kwaye uphephe ukwenzakala.

Ukwenza i-pushup ebanzi ngefom echanekileyo, gcina ezi zikhombisi engqondweni:

• Gcina amahlombe akho, umqolo, kunye neempuphu ngokuthe tye.
• Yandisa umqolo wakho ukugcina umqolo wakho uthi nkqo.
• Qinisekisa ukuba isinqe sakho asidilizi okanye salathe phezulu.
• Jonga indawo emgangathweni phambi kwakho njengoko ugcina intamo yakho ingathathi cala.
• Bandakanya imisipha yakho engundoqo kunye ne-gluteal xa usenza umthambo.

Nje ukuba ulungele ukuqala, landela le miyalelo:

1. Qala kwindawo yeplanga izandla zakho zibanzi kunamagxa akho.
2. Jongana neminwe yakho phambili okanye kancinci ngaphandle.
3. Cothisa iingqiniba zakho ecaleni xa usihla umzimba phantsi.
4. Misa kancinci xa isifuba sakho singaphantsi kwengqiniba zakho.
5. Yenza ingundoqo yakho njengoko ucinezela ezandleni zakho ukuphakamisa umzimba wakho kwindawo yokuqala.
6. Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-15.

Ukuba unamandla aphezulu emzimbeni, unokwakha ukwenza iiseti ezi-3 ukuya kwezi-4 zokuphindaphinda ezingama-20 ukuya kwezi-30.

Isitshixo kukuqala kancinci kwaye ngokuthe ngcembe ukonyusa inani leeseti kunye nokuphindaphinda njengoko uqhela lo msebenzi.

Iingcebiso zokhuselo

Qiniseka ukufudumala ngaphambi kokwenza iseti ye-pushups ebanzi. Zama ukwenza ezinye izinto ezinamandla, njengezangqa zengalo okanye iingalo ezijikayo, ukufumana izihlunu ezifudumeleyo kwaye ziphumle.

Yenza i-pushups ebanzi ngononophelo, ngakumbi ukuba wenzakele okanye wenzakele ngaphambili. Oku kubaluleke ngakumbi ekulimaleni kwamagxa, ngasemva, okanye esihlahleni.

Ukuba awuqinisekanga ukuba i-pushup ebanzi ikhuselekile kuwe, thetha nogqirha wakho, ugqirha, okanye umqeqeshi oqinisekisiweyo ngaphambi kokuzama.

Ukuthintela ubunzima bezihlunu, sukuzityhala ungaphaya kwemida yakho. Yima ngoko nangoko ukuba uva iintlungu.

Ungakuphepha ukwenzakala okuphindayo ngoqeqesho olunqamlezileyo, okanye wenze imithambo ejolise kwamanye amaqela emisipha.

Utshintsho lwe-pushup ebanzi

Umahluko olula

Ukuba usaqala, ungazama ukwenza lo msebenzi emadolweni endaweni yeenzwane zakho. Oku kunokukunceda unikele ingqalelo kwifom yakho kunye nokulungelelaniswa okufanelekileyo kwamagxa akho, umva, kunye nesinqe.

Nje ukuba ube nefom echanekileyo, kwaye wakhe amandla akho, ungatshintshela kwi-pushup eqhelekileyo ngokubanzi.

Umahluko onzima ngakumbi

Ukwenza i-pushup ebanzi icelomngeni ngakumbi, zama enye yezi zinto zilandelayo:

• Beka iinyawo zakho kumgangatho ophakamileyo, njengebhentshi, inyathelo, okanye ibhokisi.
• Beka unyawo olunye kwibhasikithi okanye kwibhola yevoli kunye nolunye unyawo emgangathweni.
• Beka iinyawo zombini kwibhola.
• Beka ipleyiti yobunzima emqolo.

Olunye ukhetho kukuzama ukujija-ngesandla ngokubeka isandla esinye kwindawo yesiqhelo, ngaphantsi kwegxalaba lakho, kunye nesandla sakho esichaseneyo ubanzi. Oku kunokusebenza kwicala elinye lesifuba sakho ngexesha.

Yeyiphi indlela ebalaseleyo yokongeza ipushup ebanzi kuqeqesho lwakho?

I-pushups ebanzi kukuzilolonga. Ungazenza:

• njengenxalenye yenkqubo yakho yokuzifudumeza, emva kokwenza ukolula okunamandla
• ixutywe kwi-cardio yakho okanye uqeqesho lokuqina
• Ekupheleni kweseshoni yokuphakamisa ubunzima

Nenjongo yokwenza i-pushups ebanzi ama-3 ukuya kuma-4 amaxesha ngeveki, ukuvumela ubuncinci usuku olupheleleyo lwe-1 phakathi kweeseshoni ukunceda izihlunu zakho ziphinde zibuye.

Ifom efanelekileyo ibaluleke ngaphezu kobuninzi beepushups ozenzayo. Kungcono ukwenza ukuphindaphinda okumbalwa ngolungelelwaniso olugqibeleleyo kunokuphindaphinda okuninzi ngendlela engeyiyo.

Umgca wezantsi

I-pushups ebanzi ibonelela ngomngeni wokuzilolonga emzimbeni ojolise kwimisipha esifubeni sakho, emagxeni nakwiingalo ezingaphezulu. Lo mahluko we-pushup unokunceda ekwakheni amandla akho asisiseko, kwaye kunokunceda ukukhusela umqolo wakho, nawo.

Ukutshintshwa kwe-pushups ebanzi kunye ne-pushups esemgangathweni kunokuba yindlela elungileyo yokuthintela ukulimala kakhulu.

Soloko usebenza kwimida yakho kwaye unqande ukuzixakekisa. Qala kancinci kwaye ube nomonde njengoko usakha amandla kunye nonyamezelo.