HANDSTAND PUSH-UP
Ukunyakaza kwesisindo somzimba okusezingeni eliphezulu okwandisa amandla ehlombe nokuxhumana ngokucindezela isisindo sakho
Yima ubheke odongeni bese ubeka izandla zakho phansi endaweni eyi-intshi engu-6-8. Khahlela endaweni yokumisa izandla, ubeke izithende zakho odongeni. Bopha umgogodla wakho futhi ugcine umugqa oqondile ukusuka ezithendeni uye ezandleni. Adonse umoya njengoba ugoba izindololwane bese wehlisela ikhanda lakho phansi lize lithinte kancane. Exhale bese ushayela ezandleni zakho ukuze ubuyele endaweni yokuqala, uvale izingalo zakho phezulu.
- Imisipha eyinhloko
- I-Anterior Deltoid · I-Lateral Deltoid
- Imisipha esekelayo
- Triceps Brachii · Upper Trapezius · Core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-Push eqondile
Ngingakwenza lokhu ngaphandle kodonga?
Ama-HSPU azimele ayenzeka kodwa adinga ibhalansi eyeqisayo. Ngokwakhiwa kwamandla, inguqulo esekelwe udonga isebenza kakhulu kubantu abaningi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhahlela udonga
Khahlela ku-handstand odongeni. Gcina amehlo akho phakathi kwezandla zakho noma ngaphambili kancane ukuze ugcine ibhalansi.
- 2
Ukwehla okulawulwayo
Yehlisa kancane ngokugoba izindololwane zakho. Gcina umzimba wakho uqinile futhi ugweme ukuvumela iqolo lakho libe likhulu ngokweqile.
- 3
Ukuthinta phansi
Thinta kancane phezulu kwekhanda lakho uye phansi. Gcina ukungezwani emahlombe nasezingalweni zakho.
- 4
Shayela ukuze uvaleleke ngaphandle
Phusha phansi ngokuqhuma ukuze ubuyele phezulu. Gxila ekunwebiseni ngokugcwele izindololwane zakho.
HSPU ALIGNMENT
Isikhundla se-Tripod samandla nokuphepha
Isici sobuchwepheshe esibucayi kakhulu se-handstand push-up yikhanda le-'Tripod' nokubekwa kwesandla. Akufanele wehlise ikhanda lakho emgqeni oqondile phakathi kwezandla zakho; esikhundleni salokho, khomba iphuzu phansi amayintshi amaningana phambi kwezandla zakho.
Lokhu kwakha unxantathu (i-tripod), ehlinzeka ngendlela yokucindezela ewusizo kakhudlwana ye-deltoid yangaphambili futhi inciphise ingcindezi emalungeni ehlombe. Qinisekisa ukuthi izindololwane zakho zihlehle kancane kunokuphumela emaceleni.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Handstand Push-Up iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili · i-deltoid ye-lateral ikhiqiza ukunyakaza kuyilapho i-triceps brachii · i-trapezius ephezulu · isisekelo esisekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Handstand Push-Up kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-'Banana Back'
- Lokho okubonayo
- Ukugoqa ngokweqile komhlane ophansi ngenkathi ubhekene nodonga.
- Imbangela engaba khona
- Ukuntuleka kokuzibandakanya okubalulekile noma ukungahambi kahle kwehlombe phezu kwehlombe.
- Indlela yokulungisa
- Khama ama-glute akho bese ugoqa indawo emaphakathi ukuze ugcine indawo 'engenalutho' kuyo yonke i-rep.
Ukuvutha kwendololwane
- Lokho okubonayo
- Izindololwane zikhomba ama-degree angama-90 ezinhlangothini ngesikhathi sokwehla.
- Imbangela engaba khona
- Indlela yokunyakaza engalungile.
- Indlela yokulungisa
- Gcina izindololwane zakho zinamathele ku-engeli engu-45-degree ngokuhlobene nomzimba wakho ukuze uvikele i-cuff ye-rotator futhi ukhulise amandla okucindezela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Pike Push-Up
Gcina izinyawo zakho ziphansi nezinqulu ziphezulu emoyeni ukuze wenze umshini wokunyathelisa oshintshiwe onengxenye kuphela yesisindo somzimba wakho.
I-Handstand Push-Up yebhokisi
Phakamisa izinyawo zakho ebhokisini noma ebhentshini ukuze ukwandise ubunzima nokuma kwe-pike push-up.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-handstand push-up ingumakhi omkhulu wehlombe lesisindo somzimba. Qhubeka ngamaleveli uze ukwazi ukwenza ama-reps agcwele.
Imvamisa
1-2 izikhathi ngeviki
Ukunyakaza okuphezulu okudinga isikhathi sokutakula esibalulekile.
Ivolumu
3-5 amasethi e-AMRAP (AmaReps amaningi Ngokunokwenzeka)
Gxila efomini eliphelele; yeka lapho indlela yakho iqala ukwehla.
- Ungalokothi uphahlaze ikhanda lakho phansi; gcina ukulawula.
- Gcina umzimba wakho wonke uqinile njengepulanga.
- Gxila esigabeni 'esibi' (esehlisayo) ukuze wakhe amandla esisekelo.
Imibuzo evame ukubuzwa
Amahlombe ami azizwa eqinile.
Ama-HSPU adinga ukuhamba okuphezulu okubalulekile. Qinisekisa ukuthi ufudumeza umgogodla wakho we-thoracic namahlombe ngaphambi kokuzama.
