DECLINE PUSH-UP
Ukwehla kwe-push-up akuwona umncintiswano wokuphakamisa izinyawo zakho phezulu, kodwa i-push-up egcina ipulangwe eligcwele umzimba ngisho nokusabalalisa kwesisindo esishintshile.
Ukwehla kwe-push-up wukusunduza okwenziwa ngezandla zombili phansi nezinyawo zombili ebhentshini elizinzile, njengoba kuboniswe kuvidiyo. Njengoba izinyawo zakho ziphakama, ukutsheka komzimba namandla okusabela phansi adluliselwa ezandleni zakho kuyashintsha, futhi izimfuno zemisipha ezungeze i-deltoid yangaphambili, i-triceps, nezinsimbi zamahlombe zingase zande. Kodwa-ke, ibhentshi eliphakeme aliqinisekisi ukukhula okukhulu kwesifuba esiphezulu. Ocwaningweni lwe-electromyography oluqondene ne-engeli, i-deltoid yangaphambili, i-triceps, i-trapezius engenhla, nomsebenzi wangaphambili we-serratus ukhuphuke ngama-engeli amakhulu abheke phansi, kuyilapho umsebenzi omkhulu we-pectoralis wemisipha wawuphezulu kuma-engeli athambile. Qala ngebhentshi eliphansi bese ukhetha ukuphakama okukhululekile kwamahlombe nezihlakala zakho futhi kukuvumela ukuthi ugcine i-torso eqondile.
- Imisipha eyinhloko
- I-Pectoralis enkulu, i-triceps
- Imisipha esekelayo
- I-deltoid yangaphambili, i-serratus yangaphambili, imisipha yesisu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukusunduza okuvundlile izinyawo ziphakanyisiwe · Ipulangwe lomzimba ogcwele
Ingabe izinyawo eziphakeme zingcono esifubeni sakho esingaphezulu?
Akunakushiwo ukuthi ukuphakama okuphezulu, kungcono kakhulu kwesifuba esiphezulu. Njengoba i-engeli ikhula, izimfuno ze-deltoid yangaphambili, i-triceps, neziqinisi ze-scapular nazo ziyakhula, futhi ukuma kungase kusondele eduze kwe-pike pushup. Beka phambili ukuqondanisa kwesifuba ne-pelvic ezindaweni eziphakeme.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Khetha ibhentshi eliphansi, elizinzile
Sebenzisa ibhentshi eliphansi noma ibhokisi elingeke lishelele noma linyakaze phansi. Qala kuleveli engezansi kwama-shins akho futhi ugweme amakhona aqinile lapho izindawo ezingaphezulu zingase zibe manzi noma lapho izinyawo zakho zingashelela khona. Akufanele kube khona izinto ezikuzungezile ongazishaya uma uwa.
- 2
Phakamisa unyawo ngalunye endaweni enemilenze emine
Beka izandla zombili phansi phambi kwebhentshi, beka amadolo akho, futhi ubeke unyawo olulodwa ngesikhathi phakathi nendawo yebhentshi. Beka izinyawo zakho ndawonye noma ububanzi be-hip-width, sekela iziqongo zezinyawo zakho noma ngaphambili kwezinzwane zakho ukuze uvimbele ukushelela, bese uqondisa amadolo akho ukuze wenze ipulangwe.
- 3
Ukuqondanisa izandla, izimbambo, ne-pelvis
Beka izandla zakho zibe banzi kancane kunamahlombe akho bese ucindezela iminwe yakho phansi. Qondanisa amahlombe akho nezihlakala futhi uqinise isisu nezinqulu zakho njengokungathi uhlanganisa izimbambo zakho kanye ne-pelvis ukuze wenze umugqa owodwa kusukela ekhanda lakho kuya ezithendeni zakho.
- 4
Yehlisa isifuba sakho kanye ne-pelvis ndawonye
Hofuzela bese ugobisa izindololwane zakho zibuyele emuva ukusuka enkambweni yakho cishe ngamadigri angama-30-60. Ungavele ukhiphe intamo yakho kuqala; hambisa isifuba sakho nesinqe ngesivinini esifanayo. Yima ekujuleni ngaphambi kokuba amahlombe akho asunduzele kude kakhulu kwezandla zakho noma amakhothamo akho angemuva.
- 5
Phusha phansi bese wehlisa ngokuphephile amadolo akho kuqala.
Phusha intende yakho yonke phansi, uqondise izindololwane zakho, bese ubuyela endaweni yokuqala. Ekupheleni kwesethi, kunokuba ubambelele onqenqemeni lokwehluleka, beka amadolo akho phansi kuqala bese wehlisa izinyawo zakho ngonyawo olulodwa ngesikhathi usuka ebhentshini. Ungagxumi usuke ezinyaweni zombili ngesikhathi esisodwa.
BENCH HEIGHT
Njengoba ibhentshi likhuphuka, ukunyakaza kuba njengenye i-pushup.
Njengoba uphakamisa izinyawo zakho, ukutsheka phakathi kwezandla nezinyawo zakho kuyanda futhi isiqondiso samandla emzimbeni wakho ongaphezulu siyashintsha. Ocwaningweni olubikezela amandla okusabela komhlaba okuhlanganisa ukuphakama konyawo kanye ne-tempo, ukuthambeka nesivinini kwakuyiziguquko ezibalulekile ezichaza ukuqina kokuzivocavoca. Ngakho-ke, ukuphakama kwebhentshi kufanele kurekhodwe njengento eguquguqukayo yokulawula umthwalo esikhundleni sokukhethwa kwemishini.
Ukwesekwa okuphakeme kakhulu kuzokwenza ukuthi izandla zakho zinyakaze ngokuhlobene nekhanda lakho, ubeke izidingo ezinkulu kuma-deltoid akho angaphambili kanye nama-scapular stabilizers futhi kukwenze ube ne-pike pushup kune-pushup. Uma umgomo wakho uwukusebenza isifuba sakho, qala ngebhentshi eliphansi futhi usebenzise kuphela ububanzi obungaziphakamisi okhalweni lwakho noma ungagudli amahlombe akho njengoba unyusa ukuphakama.
Iphuzu elibalulekile: Imibandela ongayizama ngaso leso sikhathi: Ibhentshi eliphansi → Gcina ukuqondanisa izikhathi ezingu-6–10 → Lungisa ubude noma impinda eyodwa kuphela esimisweni esilandelayo.
PLANK LINE
Ngisho nalapho izinyawo zakho ziphakanyisiwe, izimbambo zakho ne-pelvis kufanele zinyakaze njengeyunithi eyodwa.
Uma ubeka izinyawo zakho ebhentshini, kulula ukugwema umthwalo ophezulu womzimba ngokubangela ukuthi i-pelvis yakho ihlehle noma, ngokuphambene, iphakamise izinqulu zakho. Kunokuba unciphise isisu sakho ngokubamba umoya wakho, qondanisa izimbambo zakho phezu kwe-pelvis yakho futhi uqinise okhalweni lwakho namathanga ukuze ugcine umzimba wakho wonke njengebhodi elide.
Uma uthwetshulwa ohlangothini, umugqa oxhuma izindlebe, amahlombe, i-pelvis, namaqakala akufanele ushintshe kakhulu kulo lonke ukuphindaphinda. Uma isisu sakho sehla kuqala ngezansi noma izinqulu zakho zikhuphukela phezulu, qedela isethi ngaphambi kokuphindaphinda okuhlosiwe bese wehlisa ibhentshi.
SHOULDER & ELBOW PATH
Ngaphandle kokubeka umzimba wakho ngaphansi kwezandla zakho, phinda izindololwane zakho uzibuyisele emuva
Gcoba iminwe yakho ibe banzi bese ucindezela isisekelo sesithupha sakho nomunwe wokukhomba phansi. Lapho wehla, musa ukunweba ngokugcwele izindololwane zakho ziye ekuphakameni kwehlombe, kodwa zithumele ngokuphambeneyo emuva cishe ngamadigri angama-30–60 ukusuka kumzimba wakho. Izihlakala nezindololwane zakho kufanele zibe ngaphansi kwesigxobo esifanayo futhi womabili amahlombe kufanele ahambe ngesivinini esifanayo.
Ukuphakamisa izinyawo zakho kungasondeza ikhanda lakho phansi futhi kwandise ubunzima emahlombe akho. Namathisela intamo yakho phambili futhi uvumele isifuba sakho sizike phakathi kwezandla zakho, kunokuba uthinte isiphongo sakho phansi. Uma uzwa ubuhlungu phambi kwehlombe lakho noma ingcindezi esihlakaleni sakho, yehlisa ngokushesha ububanzi nobude.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuhlehla eqolo kanye nezimbambo eziphakamisayo
- Lokho okubonayo
- Isisu sakho sehla ngaphambi kwesifuba sakho futhi umhlane wakho ugoba njengomnsalo.
- Imbangela engaba khona
- Ukuphakama kwebhentshi lakho noma inombolo yokuphindaphinda ingase ibe ngaphezu kokulawula kwakho i-torso noma izinqe zakho zingase ziqine.
- Indlela yokulungisa
- Yehlisa ibhentshi, phinda izimbambo zakho kanye ne-pelvis, futhi usebenzise kuphela ububanzi lapho isifuba sakho ne-pelvis zihamba khona ngesivinini esifanayo.
Imbongolo iphakama kakhulu
- Lokho okubonayo
- Phezulu, i-pelvis yakho iphakeme kunamahlombe akho futhi ikhanda lakho lehliselwe phambi kwezandla zakho.
- Imbangela engaba khona
- Ukuze nginciphise umthwalo ongaphezulu komzimba, ngigoba amalunga enqulu ngishintshe ngibe yi-pike.
- Indlela yokulungisa
- Hambisa izinyawo zakho phansi futhi unwebe izinqe zakho ezithendeni zakho, hhayi emuva, ukuze ubuyisele umugqa womzimba oqondile.
Izindololwane zivuleka ngo-90 degrees
- Lokho okubonayo
- Phansi, ingalo engenhla ihambisana nomugqa wehlombe futhi ingaphambili lehlombe licindezelwe noma lingakhululekile.
- Imbangela engaba khona
- Isikhala sakho sesandla singase sibe banzi kakhulu noma ungase ungakwazi ukulawula umthwalo ongaphezulu womzimba wakho ekuphakameni kwakho kwamanje.
- Indlela yokulungisa
- Buyisela izandla zakho zibe banzi kancane kunobubanzi bamahlombe bese ubeka izindololwane zakho zibuyele emuva. Uma uzwa ubuhlungu, yehlisa uye ku-pushup evamile.
Ngibeke ikhanda phansi kuqala.
- Lokho okubonayo
- Isiphongo siwela ngaphambi kwesifuba, ingemuva lentamo ligobile, noma amahlombe akhuphukela ezindlebeni.
- Imbangela engaba khona
- Intamo iyanyakaza ukuze ithole ukujula noma wonke umzimba uyayeka ukwehla.
- Indlela yokulungisa
- Beka amehlo akho phansi kancane phambi kwezandla zakho futhi ugcine intamo yakho ihambisana ne-torso yakho. Qedela isethi uma isifuba sakho nesinqe kungehli ndawonye.
Egxuma esuka ebhentshini ngazo zombili izinyawo ngesikhathi esisodwa
- Lokho okubonayo
- Ekupheleni kwesethi, izinyawo zakho ziyashelela noma isisindo sakho sishintsha ngokuzumayo siye ezihlakaleni nasemahlombe akho.
- Imbangela engaba khona
- Ngaphinda ngaze ngaba senqenqemeni lokwehluleka, ngingashiyi nasikhathi ukuthi ngehle ngokuphepha.
- Indlela yokulungisa
- Ngemva kokuqeda isethi cishe ngokuphindaphindiwe oku-2 okusele, beka amadolo akho phansi futhi wehlise izinyawo zakho kanye ngesikhathi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Qhubekela phezulu
Funda amapulangwe agcwele umzimba nezindlela zendololwane ngezandla zakho ekusekelweni okuphezulu.
push up njalo
Yenza ama-reps angu-8-15 endaweni eyisicaba ehambisana nokuqondisa kwe-torso efanayo.
Isinyathelo Esiphansi Yenqaba I-Push-Up
Zijwayeze izinguquko ekusabalaliseni isisindo ngokuphakamisa izinyawo zakho zibe sezingeni elingaphansi kwama-shins akho.
Ibhentshi lehla push-up
Qhubekela kubude bebhentshi obufanayo obuboniswe kuvidiyo kuphela uma ukuqondanisa kugcinwa ezinyathelweni eziphansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-1-2 ngeviki njengomnyakazo osizayo ukwandisa ubunzima bokusunduza phezulu komzimba ngemva kokuphusha okuvamile. Qala ngezinyathelo eziphansi futhi ushiye indawo cishe izikhathi ezi-2 isethi ngayinye. Rekhoda ubude bebhentshi lakho kanye nenani lezimpinda ukuze uqhathanise ukusebenza ngaphansi kwezimo ezifanayo kuphela.
inombolo
Iziqephu 6-12
Ububanzi bokunyakaza kwesifuba ne-pelvis ndawonye
setha
2–4 amasethi
90–180 amasekhondi alulame phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Phusha ngaphandle kokukhahlela kusuka phansi
- Uma i-torso yakho iqondile futhi amahlombe akho angakwesokunxele nangakwesokudla esezingeni lazo zonke izimpinda, engeza ukuphindaphinda okukodwa kuseshini elandelayo.
- Kuphela ngemva kokuba usuzuze ngokuthembekile phezulu kwabaphindiseli bakho oqondiwe lapho ukhulisa ukusekelwa konyawo ileveli eyodwa. Ungakhulisi ubude nenani lokuphindaphinda kanyekanye ngosuku olufanayo.
- Uma amahlombe akho eqala ukuhlehla noma umhlane wakho ophansi uqala ukucwila, qeda isethi ngaphandle kokuziphusha ekwehlulekeni.
Imibuzo evame ukubuzwa
Yikuphi ukuphakama okufanele ibhentshi?
Ekuqaleni, izinyathelo ezingezansi kwama-shins zifanelekile. Phakamisa ukuphakama kancane kuphela uma ukwazi ukwenza ukuphindaphinda okungu-6–12 ngaphandle kokugoqa iqolo, ukuphakamisa izinqulu, noma ukunyakazisa amahlombe. Ubuchwepheshe bamanje kunobude obuphelele yibo obujwayelekile.
Ingabe ubeka unyawo lwakho noma izinzwane zakho ebhentshini?
Zombili izindlela zingenzeka, kodwa ingozi yokushelela iyahlukahluka kuye ngokuthi ingaphezulu nesicathulo. Khetha indlela eqinisekisa ukuthi ingaphezulu lonyawo lwakho noma ingaphambili lezinzwane zakho lixhumene kahle nendawo ephakathi kwebhentshi futhi abukho ubuhlungu emaqakaleni. Ungavele ulengise unyawo olulodwa onqenqemeni.
Ingabe ama-push-ups nama-push-ups kuwumsebenzi ofanayo?
Banokuthile abafana ngakho: ukuphakama kwezinyawo, kodwa ukuzinza kwendawo yokusekela kuhlukile. Ibhentshi limile, okulenza libe lihle kakhulu ukuphrakthiza imizila eyisisekelo yokwehla kanye nemithwalo engaphezulu yomzimba, kuyilapho ibhola lejimu lihambisa ibhola futhi lidinga ukulawula ibhalansi okwengeziwe. Ngokuvamile, funda ukuhluka kwebhentshi ezinzile kuqala.
Ubufakazi nezinkomba
- 1. Lin et al. - Ukuqhathanisa umsebenzi wemisipha yomzimba ophezulu nge-push-up angle
- 2. UKim et al. - Ukubikezela kwe-Push-up ground reaction force okusekelwe ekuphakameni konyawo, i-engeli, nesivinini
- 3. Suprak et al. - I-Upper extremity weight bearing ratio nge-push-up position
- 4. Mendez-Rebolledo et al. - Ukubuyekezwa kobubanzi bemisipha yehlombe ngokushintshashintsha kwe-push-up
- 5. Cogley et al. - Ukwenziwa kusebenze kwe-Push-up pectoralis enkulu kanye ne-triceps ngesikhawu sesandla
