DIAMOND PUSH-UP
I-diamond push-up incane mayelana nokuma kwesandla kunokuba ibambe umzimba wonke njengesiqephu esisodwa esisekelweni esincane
I-diamond push-up iwukusunduza okusekelwe phansi okwenziwa ngezandla zombili eduze ngaphansi kwesifuba. Njengokuboniswa kokunyakaza, i-trunk, i-pelvis, nemilenze ihlala emgqeni owodwa ngenkathi isifuba sehla phezu kwezandla futhi izindololwane zinwebeka, ne-triceps, i-pectoralis enkulu, i-deltoids yangaphambili, i-scapular stabilizers, kanye nomgogodla konke kusebenza ndawonye. Ucwaningo lwe-EMG oluncane lubonise umsebenzi omkhulu we-triceps kanye ne-pectoralis enesandla esincane, kodwa lokho akusho ukuthi ikhulisa isifuba sangaphakathi ngokuhlukana noma iqinisekisa ukukhula kunoma yimuphi umsipha othize. Kunokuba uphoqelele iminwe yakho esimweni, beka phambili isikhala esincane esinethezekile ezihlakaleni kanye nokuqondanisa komzimba wonke ongakwazi ukukuphinda.
- Imisipha eyinhloko
- I-Triceps · i-pectoralis enkulu
- Imisipha esekelayo
- I-Anterior deltoids · serratus anterior · core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Cindezela okuvundlile okusekelwe emincane
Ingabe izithupha zami neminwe yenkomba kufanele ithinte ukuze kwakheka idayimane?
Cha. Okubalulekile isisekelo esinethezekile esincane esingaphansi kwesifuba. Uma ukuthinta iminwe kusonta isihlakala sakho noma kubuhlungu, vula igebe kancane bese usebenzisa unxantathu omncane noma indawo yesandla ehambisanayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Thola isisekelo esincane esibekezelelwa izihlakala zakho
Kuzo zonke ezine, beka izandla zombili eduze nje ngezansi kwe-sternum. Unxantathu omncane ungase wakheke phakathi kwezithupha zakho neminwe yenkomba, kodwa iminwe akudingekile ukuthi ithinte. Cindezela kuyo yonke intende yesandla neminwe, futhi uthole isikhala esingavezi ubuhlungu esihlakaleni.
- 2
Nweba imilenze ibe ipulangwe eliqinile
Buyisela unyawo olulodwa ngesikhathi uye ezinzwaneni bese uqondanisa ikhanda, umhlane, ukhalo, nezithende. Cindezela ama-glutes bese uqinisa isisu ukuze izimbambo zingaqhubeki phambili, bese usakaza isisindo sakho ukuze amahlombe ahlale eduze kwezandla.
- 3
Yehlisa isifuba phezu kwezandla ndawonye
Adonse umoya bese ugobisa izindololwane emuva ukuze isifuba sehlele phezu kwezandla. Hambisa umzimba wonke njengebhodi elilodwa ukuze ikhanda noma isisu singafiki kuqala, futhi ume ekujuleni lapho izihlakala, izindololwane, namahlombe kuhlala kukhululekile.
- 4
Thumela izindololwane emuva kunokuziphina
Ungazibambi izindololwane emaceleni akho—bamba i-engeli ewumngcingo ku-torso njengoba zibuyela emuva. Thola indlela lapho izindololwane zingavuthi khona ukuya kuma-degree angama-90 noma zikhukhuleke kude ngaphandle kwezandla.
- 5
Sula phansi bese usukuma wonke
Adonse umoya bese uphusha phansi phakathi kwezandla ukuze unwebe izindololwane futhi uphakamise wonke umzimba ngesikhathi esisodwa. Ungaqedi ngokugoba umhlane ophansi uwedwa noma uhlehle ubheke ezindlebeni—yakha kabusha ipulangwe elingalo eliqondile ngaphambi kokuphinda okulandelayo.
HANDS & WRISTS
Umumo wedayimane ungenye yezindlela zokudala isisekelo esincane, hhayi umgomo
Ukuma kwesandla esiwumngcingo okusetshenziswe ocwaningweni kumane kusho ukuthi zombili izandla zibekwe eduze ndawonye ngaphansi kwesifuba—hhayi ukuthi izithupha neminwe yawo wonke umuntu kufanele yakhe i-rhombus ephelele. Uma izandla zishayisana kakhulu noma izichopho zeminwe kuphela zifinyelela phansi, isihlakala singagoqa sibheke ohlangothini lomunwe omncane noma lwesithupha. Gcina isithende sesundu neminwe phansi, futhi kuhle ukushiya igebe elincane phakathi kwezandla.
Ukubeka amahlombe kude ngemuva kwezandla kwenza umzimba wehle nge-engeli futhi kuthuntubeze indlela yesihlakala nendololwane. Sabalalisa isisindo sakho phambili ukuze amahlombe ahlale eduze kwezandla phezulu, kodwa sebenzisa indawo lapho izintende zezandla zingaphakamisi khona futhi ingaphambili lesihlakala lingancindi. Uma isandiso sesihlakala singakhululeki, ungasebenzisa izibambo zokusunduza phezulu ezihambisanayo noma izibambo ze-dumbbell.
Iphuzu elibalulekile: Inkomba esebenzayo: “Unxantathu omncane, onethezekile → cindezela intende yesandla sonke → amahlombe eduze kwezandla.”
WHOLE-BODY PATH
Akusona nje isifuba esehlayo—konke kusukela ekhanda kuya ezithendeni kuhamba ndawonye
Ukuma kwesandla okuwumngcingo kushwabanisa isisekelo futhi kukhuphule isidingo sokunweba indololwane, ukuze uthole izimpinda ezimbalwa kunasekuphusheni okujwayelekile. Bamba ukungezwani kwesisu kanye ne-glute ukuze ukuma okuhlobene kwamahlombe, ama-hips, nezithende kungashintshi. Ukugcina i-engeli ye-trunk efanayo endleleni eya phansi naphezulu kwenza kube lula ukudlulisa amandla ukusuka esifubeni nasezingalweni kuya phansi.
Phansi indawo ephakathi kwesifuba ihlezi phezu kwezandla futhi izindololwane zidlula izinhlangothi zomzimba obheke emuva. Ukuphoqelela izindololwane ngokugcwele emaceleni akho kungaphazamisa izihlakala namahlombe, ngakho-ke sebenzisa i-engeli encane evumelana nezilinganiso zakho. Uma ikhanda lidubula phambili kuqala noma isisu kuphela sisondela phansi, ubunzima bungaphezu kwamandla akho amanje.
LOAD & SCALING
Linganisa ngobude bosekelo lwakho kunokusika izimpinda
Ngokucindezela phansi kwezinzwane ezivamile umzimba ongenhla usekela ingxenye enkulu yesisindo somzimba wakho, futhi ukuguqa ngamadolo kwehlisa isabelo esiphathwa ngezandla. Uma ungeke ukwazi ukubamba ukuqondanisa komzimba wonke ngokuma kwesandla esiwumngcingo, qala ngokushintshashintsha kokuhlehlisa usebenzisa ibhentshi noma ibhokisi elizinzile. Ukwehlisa ukwesekwa kancane kancane kukusondeza enguqulweni yezinzwane-phansi.
Ukuzijwayeza ububanzi obulawulekayo ngomugqa womzimba ofanayo ebunzimeni obuphansi kufundisa ikhono kangcono kunokugaya izimpinda eziningi ezimfushane lapho isifuba singalokothi sehle ngempela. Sekushiwo lokho, isifuba asikho isidingo sokuthi sithinte phansi ukuze sibale. Shintsha isiqondiso phakathi kwebanga lomuntu siqu lapho izihlakala, izindololwane, namahlombe ezizwa ekhululekile futhi nezinqulu zingaheheki.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukucindezela izandla eduze kakhulu nokusonga isihlakala
- Lokho okubonayo
- Olunye uhlangothi lwesundu lusuka phansi futhi ingcindezi igxile esithupheni noma ohlangothini lomunwe omncane esihlakaleni.
- Imbangela engaba khona
- Kungenzeka usonta iminwe nesihlakala ukuze wakhe umumo wedayimane ophelele.
- Indlela yokulungisa
- Vula igebe phakathi kwezandla kancane bese usakaza iminwe kahle ukuze ucindezele intende yesandla sonke. Sebenzisa izibambo uma kudingeka.
Izindololwane zivuleka kakhulu emaceleni
- Lokho okubonayo
- Njengoba wehla, izindololwane zivuleka zibheke kumadigri angu-90 eduze komugqa wehlombe futhi isifuba sihlala ngemuva kwezandla.
- Imbangela engaba khona
- Ngokuvamile izandla zincipha ngaphandle kokugudluza isisindo siye phambili, noma ubunzima buphakeme ngokwanele ukuthi indlela inxephezela.
- Indlela yokulungisa
- Gcina amahlombe eduze kwezandla futhi uvumele izindololwane zidlule izinhlangothi ze-torso zibheke emuva. Yehlisa ubunzima ngokushintshashintsha kokuthamba.
Izinqe nomhlane ophansi kuyahlehla
- Lokho okubonayo
- Isisu nezinqulu kuyehla ngaphambi kokuba isifuba senze futhi i-arch ephansi emuva ikhula phezulu.
- Imbangela engaba khona
- Kungenzeka ukuthi ukuqina kwesisu kanye ne-glute kukhululiwe, noma umthwalo osuka phansi wezinzwane ungase uphakame kakhulu ukuze ungamandla wengalo yakho.
- Indlela yokulungisa
- Cindezela ama-glutes bese ubeka izimbambo phezu kwe-pelvis. Uma ungakwazi ukubamba ukuqondanisa, beka izandla phezu kwesekelo eliphezulu.
Ehamba phambili ngesilevu nekhanda
- Lokho okubonayo
- Isifuba sihlala siphakeme kuyilapho isilevu sisodwa sifinyelela phambili sidlule ezandleni, okwenza i-rep ibukeke ijulile kunalokho esiyikho.
- Imbangela engaba khona
- Ukubheka kwakho kungase kukude kakhulu, noma udala ukujula umboko wakho ongakwazi ukukulawula.
- Indlela yokulungisa
- Bheka phansi kancane ngaphambi kwezandla zakho futhi ugcine intamo njengesandiso se-trunk. Yehlisa isifuba nezinqe ndawonye.
Ayinwebe ngokugcwele izindololwane phezulu
- Lokho okubonayo
- Izindololwane zihlala zigobile phakathi kokuphindaphinda futhi amahlombe ahamba ngemuva kwezandla.
- Imbangela engaba khona
- Ukukhathala kwe-triceps kungenzeka kunqwabelene, noma ungase uphushe ukuphindaphinda okuningi.
- Indlela yokulungisa
- Qeda isethi ngaphambi kokuthi ulahlekelwe umugqa womzimba futhi uqedele ama-reps asele ngokuguquguquka kokuthamba noma kwamadolo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-wall diamond push-up
Beka izandla zibe zincane odongeni ukuze ufunde ukucindezela kwesandla kanye nendlela yendololwane ekulayisheni okuphansi kakhulu.
Gcoba ukusunduza phezulu
Beka izandla ebhentshini elizinzile noma ebhokisini ukuze ubambe umugqa womzimba ngenkathi wehlisa isifuba phezu kwezandla.
Ukusunduza kwedayimane edolweni
Yakha umugqa owodwa ukusuka emadolweni kuya ekhanda futhi unciphise isisindo somzimba ezandleni ukuze usebenzise uhla olugcwele.
Izinzwane-phansi idayimane push-up
Ekuphakameni okujwayelekile, bamba indlela yendololwane nhlangothi zombili kanye nokuqondanisa ukusuka ekhanda kuye ezithendeni.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ibeke njengokunyakaza okuyinhloko kweseshini yesifuba ne-triceps, noma njengesisekeli ngemva kokusunduza okujwayelekile, kanye noma kabili ngeviki. Ekuqaleni, shiya ukuphindaphinda okubili noma okuthathu endaweni oyigodlile bese ukhetha ubude obuhlukile obugcina izihlakala zakho zikhululekile futhi ukuqondanisa kwakho nomzimba wonke kungaguquki kunokujaha ukubala kwenani eliphokophelwe.
I-Reps
6–12
Bamba umugqa womzimba ofanayo kukho konke ukuphindaphinda
Amasethi
2–4
Phumula imizuzwana engu-90–150 phakathi kwamasethi
Inqubekelaphambili
Yehlisa ukwesekwa
Kuphela uma ama-reps angu-12 ezinzile
- Uma wonke ama-reps angu-12 endaweni efanayo yokusekela hambisa isifuba nezinqulu ndawonye ngaphandle kobuhlungu besihlakala, yehlisa ukwesekwa kwesandla kancane iseshini elandelayo.
- Uma inguqulo ye-toes-down ikunikeza ukuphindaphinda okungaphansi kokuhlanu noma ama-hips sag, buyela edolweni noma ujikise ukushintsha ukuze ubuyisele uhla olugcwele.
- Uma indawo yesandla ewumngcingo ingakhululekile, yeka ukuma kweminwe ethintayo bese usebenzisa isikhala esingenabuhlungu. Ukunethezeka okuhlangene kuza ngaphambi kwegama lokuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe i-diamond push-up yakha isifuba sangaphakathi ngokuqondile?
Izinkontileka ezinkulu ze-pectoralis sezizonke, futhi ukuma kwesandla kukodwa akukwazi ukuhlukanisa ngokugcwele imicu yangaphakathi. Ucwaningo luthole umsebenzi omkhulu we-triceps kanye ne-pectoralis enendawo ewumngcingo yesandla, kodwa lokho akubona ubufakazi bokukhula kwesimo esithile.
Yini okufanele ngiyishintshe uma izihlakala zami zibuhlungu?
Vula izandla kancane futhi usakaze ukucindezela kuyo yonke intende yesandla. Uma kungakakhululeki, bamba izibambo zokusunduza ezihambisanayo noma izibambo ze-dumbbell ezizinzile ukuze ugcine isihlakala singathathi hlangothi, bese uphakamisela izandla zakho kusisekelo ukuze unciphise umthwalo.
Ubufakazi nezinkomba
- 1. I-NASM - Ifomu elifanele le-Push-Up kanye ne-Technique
- 2. Cogley et al. - Umsebenzi we-Pectoralis omkhulu kanye ne-triceps ngokusukuma-up yesandla sokuma
- 3. Youdas et al. - Umsebenzi wehlombe, isiqu, nengalo kuzo zonke izinhlobo zokusunduza
- 4. Suprak et al. - I-Bodyweight isekelwa kuma-push-ups endabuko futhi ashintshiwe
- 5. Kang et al. - Ukubuyekezwa komsebenzi wemisipha yehlombe kukho konke ukuhlukahluka kwe-push-up
