CLAP PUSH-UP
I-clap push-up ayilona iqhinga mayelana nokushaya ihlombe kakhulu—kuwumsebenzi wamandla mayelana nokuphusha ngokushesha kanye nokuma kancane.
Umboniso wokunyakaza kuleli khasi ubonisa ukwehla epulangeni eliqondile, ukuqhuma okusuka phansi okuphakamisa izandla zombili, ukushaya izandla phambi kwesifuba, nokubuya ngokushesha kwezandla emhlabathini. Lokhu akuwona umsebenzi wezinga lokungena ongazama ngaphambi kokulawula ukusunduza okujwayelekile. Beka kuqala ukuthi isifuba nezinqulu zihamba ndawonye, noma ngabe zombili izandla zibuyela ngaphansi kwamahlombe ngaphambi kokufika, nokuthi izindololwane ziyawumunca yini umthelela—hhayi ukuthi undizela phezulu kangakanani. Uma amandla ehla futhi nokubeka isandla sakho noma ukufika kuqala ukuwohloka, qeda isethi ngisho noma unokuphindaphinda okusele kumpokophelo yakho.
- Imisipha eyinhloko
- I-Pectoralis major · triceps
- Imisipha esekelayo
- I-Anterior deltoids · serratus anterior · core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukucindezela okuvundlile okuqhumayo
Mangaki ama-push-up ajwayelekile okufanele ngikwazi ukukwenza ngaphambi kokuzama ukusunduza izandla?
Ayikho inombolo ephelele, kodwa okungenani kufanele ukwazi ukulawula ama-push-ups ajwayelekile kuwo wonke amasethi amaningana ngaphandle kokuwohloka kwesiqu sakho. Ngemuva kwalokho, yiphathe njengezinga elibaluleke kakhulu lokulungela ukuthi ungakwazi yini ukubuyisela izandla zakho endaweni efanayo futhi uhlale ngokuthula ku-plyometric push-up ngaphandle kokushaya izandla.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola iphansi nesikhala esikuzungezile
Khetha indawo eqinile, engasheleli bese ususa noma yini engaphazamisa ukufika kwezandla zakho, njengewashi noma izindandatho. Qiniseka ukuthi unendawo eyanele ukuthi izandla zakho ngeke zishaye isithiyo uma ziya phambili, futhi ubeke lokhu kusenesikhathi kuseshini ngenkathi usasha.
- 2
Yakha ipulangwe eliqinile nendawo yesandla
Beka izandla zibe banzi kancane kunamahlombe bese usakaza iminwe ukuze ucindezele phansi. Lungisa isikhala sonyawo lwakho ukuze ukwazi ukubamba ibhalansi yakho, ucindezele ama-glutes, futhi ubeke izimbambo phezu kwe-pelvis ukuze wakhe umugqa owodwa kusukela ekhanda kuya ezithendeni.
- 3
Yehlisa isifuba nezinqulu ndawonye ngaphansi kokulawula
Hofuzela bese ugoba izindololwane cishe ama-degree angama-30–60 ukusuka ku-torso. Yehlisa wonke umzimba njengesiqeshana esisodwa ukuze isisu noma izinqulu zingawi kuqala, futhi ushintshe indlela ekujuleni okunethezeke kuyo lapho ungaphusha khona phansi ngamandla.
- 4
Phusha phansi ngokushesha bese ushaya izandla emoyeni
Ukubamba ukucindezeleka esifubeni, i-triceps, kanye nomboko, sunduza phansi ngokushesha ngangokunokwenzeka ukuze uphakamise izandla zombili. Njengakumboniso, shaya izandla kafushane phambi kwesifuba kuphela lapho izandla zakho sezicace kahle, futhi ungawugodli umhlane ophansi noma uphakamise ikhanda lakho ukuze wenze ukushaya kwezandla kwenzeke.
- 5
Buyisela izandla kuqala, bese uhlala phansi kancane
Ngokushesha ngemva kokushaya izandla, wendlala izandla zombili ngokushesha ubuyele ngaphansi kwamahlombe. Lapho izintende zithintana naphansi, gobisa izindololwane kancane ukuze ubambe umthelela futhi uvumele isifuba nezinqulu zehle ndawonye. Qala impinda elandelayo kuphela uma isikhundla sakho sizinzile.
LOAD & TAKEOFF
Ukukhiqizwa kwamandla okusheshayo kanye ne-trunk-piece eyodwa kuza ngaphambi kokujula
Inhloso ye-plyometric push-up ayikona ukunweba izingalo kancane kancane ekuvalelweni okugcwele-ukukhiqiza amandla amakhulu ngesikhathi esifushane ukuhlukanisa izandla kusukela phansi. Kodwa uma isiqu siwela kuqala ekwehleni, amandla avela esifubeni kanye ne-triceps awafinyeleli phansi. Bamba ipulangwe elifanayo njenge-push-up evamile futhi ushintshe isiqondiso ngaphandle kokulibala ekujuleni ongakwazi ukukulawula.
Ukwengeza umthwalo wangaphandle akukhiqizi amandla engeziwe. Ocwaningweni lwamadoda aqeqeshiwe, i-bodyweight-plyometric push-up-up ibonise isilinganiso esiphezulu namandla aphezulu kunezimo ezimbalwa zokulayisha zangaphandle. Kulo msebenzi kuwusizo kakhulu ukufaka isivinini sokusuka kanye nekhwalithi yokuphindaphinda ngakunye kunokwengeza isisindo.
Iphuzu elibalulekile: Inkomba esebenzayo: “Yehla ngomzimba wonke → phushela phansi ngokushesha → shaya izandla kuphela ngemva kokuba izandla zipheshulwe emoyeni.”
FLIGHT & CLAP
Ukushaya izandla kuyingqimba oyengeza kuphela uma unesikhathi somoya esanele
Uma izandla zakho zishiya phansi kodwa singekho isikhathi esanele sokuzishaya izandla nokuzisakaza futhi, prakthiza i-plyometric push-up ephansi lapho uvele uphakamise izandla kuqala. Ukuphoqa ukushaya izandla kwenza izandla zibuye sekwephuzile, ngakho izihlakala nezindololwane zithatha izintambo kungazelelwe. Bamba ukungezwani kwesisu kanye ne-glute lapho undiza, ukuze ingemuva eliphansi lingagobi futhi izinyawo zingaphakamisi ngokweqile.
Ububanzi besandla bungashintsha amandla akho nezici zokunyakaza, kodwa abukho ububanzi obubodwa obulungele wonke umuntu. Qala ngokuvuleka kancane kunamahlombe futhi uthole ububanzi lapho izandla zakho zibuyela endaweni efanayo lapho usuka nalapho ufika futhi izihlakala namahlombe kuhlala kukhululekile. Uma izandla zakho zinyonyobela phambili konke ukuphindaphinda, ukulawula kokufika—hhayi amandla—okwaphuka kuqala.
LANDING
Ukuphindaphinda okuhle kwahlulelwa ngokuhlala okuthulile, hhayi ngokusuka kobude
Ngemva nje kokushaya izandla, vula izandla ukuze iminwe nentende yesandla yamukele phansi ndawonye. Ukufika lapho izindololwane zivaliwe kushiya isikhathi esincane sokudonsa umthelela. Ukugobisa izindololwane kancane lapho uthintana futhi uvumele isifuba nezinqulu zehle ndawonye kugeleza ngokwemvelo ekwehleni okulandelayo.
Ukuqeqeshwa kwe-plyometric engaphezulu komzimba kusetshenziselwa ukuthuthukisa amandla nezinye izilinganiso zokusebenza, kodwa umphumela uncike kukhwalithi yokuphindaphinda kanye nezinhlelo ezinengqondo. Yiphathe ngendlela ehlukile kusethi yokuqina kwemisipha ephushelwe onqenqemeni lokwehluleka. Uma ukuphakama kwendiza kwehla, izandla zibuya kancane kancane, noma ukukhuphuka kuya phezulu, qeda isethi bese ululama ngokugcwele.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izandla zibuya sekwephuzile ngenxa yokushaya izandla
- Lokho okubonayo
- Izandla zihlale kahle ngaphambi noma ngaphandle kwamahlombe futhi umzimba ongaphezulu uwela phansi ngokuzumayo.
- Imbangela engaba khona
- Ungase uphoqelele ukunyakaza okuphelile ngaphandle kwesikhathi esanele somoya ukuze ushaye izandla.
- Indlela yokulungisa
- Yehlisa ihlombe bese uzilolongela i-plyometric push-up lapho izandla ziphakamisela phansi futhi zibuyele endaweni efanayo.
Ukukhiya izindololwane ekufikeni
- Lokho okubonayo
- Izingalo ziqondile ngesikhathi izandla zithintana futhi umthelela uhamba ngqo ezihlakaleni, ezindololwaneni nasemahlombe.
- Imbangela engaba khona
- Ungase ugijimele ekuphindaphindweni okulandelayo noma uzama ukubamba umzimba kude naphansi.
- Indlela yokulungisa
- Goba izindololwane kancane ngokushesha izandla zihlale phansi ukuze kuthi ukuthula kuthule. Yakha kabusha isikhundla sakho phakathi kokuphindaphinda.
Ama-arch aphansi kanye nezinqe zilandela ngemuva kwesikhathi
- Lokho okubonayo
- Isifuba siyaphakama kodwa isisu nezinqulu kuhlale phansi, noma umhlane ophansi ugoba kakhulu lapho ufika.
- Imbangela engaba khona
- Ukusekelwa kwe-trunk kusuka ku-push-up evamile kungase kunganele, noma ukukhathala kungase kukhulule ipulangwe.
- Indlela yokulungisa
- Hlehla uye ku-push-up evamile noma i-push-up ehlehlayo, bese uhambisa isifuba nezinqulu kanye nezimbambo ezibekwe phezu kwe-pelvis.
Izindololwane zivuleka ukuya kuma-degree angama-90 ngaphandle kwezinhlangothi
- Lokho okubonayo
- Ukusuka ngenhla umzimba nezingalo zakha cishe umumo ongu-T kanti ingaphambili lehlombe alikhululekile lapho lihlala.
- Imbangela engaba khona
- Izandla zingase zibekwe phezulu kakhulu, noma ungase usakaze izingalo ukuze ukhiqize ukubopha okungaphezulu.
- Indlela yokulungisa
- Buyisela izandla eduze komugqa wesifuba futhi ugcine izindololwane cishe ama-degree angu-30–60 ukusuka ku-torso.
Ukuphoqa ukuphindaphinda ngenkathi ukhathele
- Lokho okubonayo
- Ukuphakama kwendiza kuyehla nge-rep ngayinye, ukuma kuya phezulu, futhi nokubeka isandla kuyashintsha.
- Imbangela engaba khona
- Uphatha umsebenzi wamandla njengomsebenzi wokubekezela okuphezulu othathwe ukwehluleka.
- Indlela yokulungisa
- Qeda isethi ngesikhathi ongakwazi ukubamba ngaso ukuphakama, ukuma kwesiqu, kanye nokuma njengokuphindaphinda kokuqala, bese uphumula imizuzu engu-2–3.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Push-up eqhumayo
Beka izandla ebhentshini eliqinile noma ebhokisini bese uphusha ngokushesha, uzilolonge ukuqondisa kwesiqu esifanayo ngisho noma izandla zingasuki phezulu.
I-push-up ye-plyometric yedolo
Sekela emadolweni, phakamisa izandla kafushane, futhi uhlale kancane endaweni efanayo.
I-push-up yendiza ephansi
Kusukela epulangeni eliya phansi ezinzwaneni, phakamisa izandla uzibuyisele ngaphansi kwamahlombe ngaphandle kokushaya izandla.
Shaya izandla
Engeza ukushaya izandla okufushane emoyeni kuphela uma usunesikhathi esanele somoya kanye nokumisa kahle.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Kwenze ekuqaleni kweseshini ngenkathi umzimba ongenhla usemusha, ngemva kwemizuzu engu-5–10 yokufudumeza umzimba ogcwele kanye nokulungiselela isihlakala namahlombe. Sebenzisa kuphela isibalo esiphansi se-rep ongasiqeda ngobude obufanayo bokusuka kanye nokufika njengempinda yokuqala, futhi ungalokothi uziqeqeshele ukwehluleka.
I-Reps
3–5
Bamba indiza nekhwalithi yokufika kukho konke ukuphindaphinda
Amasethi
3–5
Phumula amaminithi angu-2–3 ukuze ululame ngokugcwele phakathi kwamasethi
Imvamisa
Izikhathi ezi-1–2 ngesonto
Qinisekisa ukululama phakathi kwamaseshini aphezulu womzimba ophezulu
- Qeda isethi ngokushesha uma izandla zakho ziphakamisa ngokuphawulekayo ngaphansi kokuphindaphinda kokuqala noma ungakwazi ukuzibuyisela endaweni ngemva kokushaya izandla.
- Engeza isethi eyodwa noma impinda eyodwa ngeviki elilandelayo kuphela lapho isethi ngayinye iqedile ngokuhlala okuthulile, futhi ungalokothi ukwandise kokubili ngesikhathi esisodwa.
- Faka inombolo yezimpinda eziphumelelayo zekhwalithi ephezulu esikhundleni sokubala ihlombe, futhi uyigcine ihlukene namasethi akhathazayo ama-push-ups ajwayelekile noma ukucindezela ibhentshi.
Imibuzo evame ukubuzwa
Kuthiwani uma izandla zami ziphakamisa kodwa ngingenaso isikhathi sokushaya izandla?
Ashaye ihlombe. Ukumane uphakamise izandla kafushane futhi uzibuyisele endaweni kusakuvumela ukuthi uzilolonge ukusunduza nokwehla. Ukwengeza ukushaya izandla okufushane lapho isikhathi sakho somoya sesithuthukile kuphephe kakhudlwana ezihlakaleni nasemahlombe.
Ingabe i-clap push-up iwumsebenzi wokwakha umsipha wesifuba?
Isebenzisa i-pectoralis enkulu kanye ne-triceps, kodwa injongo yayo eyinhloko ukukhiqiza amandla asheshayo nokuqeqeshwa kwamandla kumzimba ongaphezulu. Kuyasebenziseka ukumboza ivolomu eyanele yeviki yonke ye-hypertrophy ngokucindezela okujwayelekile okulawulwayo noma izivivinyo zokucindezela nokubeka i-clap push-up njengokuphindaphinda okuphansi, ukuzivocavoca kwamandla wekhwalithi ephezulu.
Ubufakazi nezinkomba
- 1. I-NASM - Umtapo wokuzivocavoca wePlyometric Push-Up
- 2. Koch et al. - Amandla e-Plyometric push-up ngaphansi kokulayisha kwangaphandle
- 3. Dhahbi et al. - Ububanzi besandla nokusebenza kwe-plyometric push-up
- 4. I-Kikuchi & Nakazato - Kinematics kanye ne-kinetics yokuhlukahluka kwe-push-up
- 5. Ukubuyekezwa okuhlelekile kwemiphumela yokuqeqeshwa kwe-plyometric ephezulu yomzimba
