INCLINE PUSH-UP
Ama-push-ups e-incline awawona ama-push-ups alula, kodwa angama-push-ups alawula ngokunembile umthwalo ngokulungisa ukuphakama kwesisekelo.
Ama-push-ups enziwe ngezandla zombili ebhentshini elizinzile nezinyawo phansi, njengoba kukhonjisiwe kuvidiyo. Njengoba izandla ziphakanyiswa, isisindo esisekelwa amaphethelo angaphezulu siyancishiswa, okwenza kube lula ukufinyelela kune-pushup evamile, kodwa umnyombo uyafana: ukwenza ipulangwe eligcwele umzimba nezindlela zendolo ngenkathi usebenzisa i-pectoralis enkulu, i-triceps, ne-serratus imisipha yangaphambili. Ukuphakama okuphansi, lapho kusondela khona ku-pushup evamile, ngakho-ke qaphela ukuphakama okufanayo kokusekela nokuqondanisa kwe-torso kunokwandisa nje inani lokuphindaphinda.
- Imisipha eyinhloko
- I-Pectoralis enkulu, i-triceps
- Imisipha esekelayo
- I-deltoid yangaphambili, i-serratus yangaphambili, imisipha yesisu
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukusunduza okuvundlile kuphakamise izandla · Ipulangwe lomzimba ogcwele
Yibuphi ubude obulungele ibhentshi?
Ukuphakama okukuvumela ukuthi ugcine i-torso eqondile kanye nokujula kwesifuba okuqhubekayo kokuphindaphinda okungu-8-15 kufanelekile. Qala ezingeni eliphakathi okhalweni lwakho nesifuba, bese wehlisa kancane kancane ukwesekwa njengoba kuba lula.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Khetha ukusekela okunganyakazi
Sebenzisa ibhentshi noma ibha engaguquki engeke inyakaze noma inyakaze lapho ubeka isisindo sakho kuyo. Gwema ukugingqika izihlalo, ifenisha egoqayo, nezindawo ezimanzi, bese uqala ngokukhetha ubude phakathi kokhalo nesifuba sakho.
- 2
Hamba futhi uhambe igxathu elilodwa ngesikhathi
Beka izandla zakho zibe banzi kancane kunamahlombe akho futhi usakaze iminwe yakho. Izingalo zakho ziqondile, hamba ngonyawo olulodwa emuva ngesikhathi ukuze udale umugqa omude odayagonali ukusuka ekhanda lakho uye ezithendeni zakho, izinyawo zakho ziqhelelane ngobubanzi benyonga.
- 3
Ukugoqa izimbambo kanye ne-pelvis
Beka amahlombe akho kude nezindlebe zakho futhi uqinise kancane isisu sakho nezinqe. Kunokuba ugobe umhlane wakho futhi ukhiphe isifuba sakho noma udonse izinqulu zakho emuva, lungiselela umzimba wakho wonke njengokungathi ibhodi elilodwa.
- 4
Yehlisa isifuba sakho phakathi kwezandla zakho
Hofuzela bese ugobisa izindololwane zakho zibuyele emuva ukusuka kumzimba wakho, cishe ama-degree angama-30-60. Hambisa isifuba sakho kanye ne-pelvis ngesivinini esifanayo futhi ume ngaphambi kokuba ingaphambili lehlombe lakho lingakhululeki.
- 5
Buyela endaweni yokuqala ngokucindezela ibha yokusekela
Exhale ngenkathi uphusha ibhentshi ngentende yesandla sakho sonke. Nweba izindololwane zakho, kodwa ungasunduzi amahlombe akho ezindlebeni zakho. Ngemva kokuqeda isethi, qala uhambe eduze nebhentshi futhi uqondise umzimba wakho ongaphezulu.
SUPPORT HEIGHT
Ukuphakama kokusekelwa kuyisihluthulelo esibalulekile ekunqumeni ukuqina kokuzivocavoca.
Lapho ubeka izandla zakho phezulu, isisindo esincane sibekwa ezandleni zakho kunezinyawo zakho, okwenza ukunyakaza kube lula. Njengoba ucwaningo luye lwabonisa ukuthi isisindo esisekelwa amaphethelo aphezulu siyahlukahluka kuye ngokuthi ukuma kwe-push-up, ukuphakama kokuthambekela akuyona nje into elula, kodwa idivayisi yokulawula umthwalo.
Ngisho noma inani lokuphindaphinda lifana, izinga lobunzima lizohluka uma ukuphakama kwebhentshi kuhlukile. Yenza ama-reps angu-8–15 ekuphakameni kwakho kwamanje ngomzimba wakho uqondile futhi ngokujula okungaguquki, bese wehlisa usekelo ngeleveli eyodwa kuphela kuseshini elandelayo.
Iphuzu elibalulekile: Indlela yokurekhoda: Ukuphakama kokusekelwa + inombolo yokuphindaphinda + indawo yokuxhumana kwesifuba.
PLANK ALIGNMENT
Ungamane unyakazise isifuba sakho; tshekisa umzimba wakho wonke njengento eyodwa.
Uma usendaweni ethambekile, kulula ukudonsa izinqulu zakho emuva noma ukugoba umhlane wakho ukuze unciphise ukunyakaza kwangempela. Beka izimbambo zakho phezu kwe-pelvis yakho, qinisa ama-hips namathanga akho, futhi ugcine umugqa wezindlebe zakho, amahlombe, i-pelvis, amadolo, nezithende.
Uma uthwetshulwa ohlangothini, umumo womzimba ophezulu naphansi kufanele ucishe ufane. Uma isisu sakho sinyakaza sibheke ebhentshini kuqala noma izinqulu zakho ziphakama, khulisa ukuphakama noma wehlise ukuphindaphinda.
HAND & ELBOW PATH
Gcina izandla zakho zinganyakazi bese ugoqa izindololwane zakho zibuyele emuva
Ukuze uvimbele isihlakala sakho ukuthi singagobi ngokweqile, beka intende yesandla sakho sonke esisekelweni bese ucindezela phansi uye ezimpandeni zesithupha sakho nomunwe wokukhomba. Esikhundleni sokusabalalisa izandla zakho kakhulu, qala ngazo banzi kancane kunamahlombe akho.
Isikhala sesandla singathinta ukusebenza kwe-pectoralis enkulu kanye ne-triceps, kodwa ukuqina akuhlali kungcono. Hambisa izindololwane zakho cishe ngamadigri angu-30–60 ukusuka enyameni yakho futhi usebenzise ibanga elikhululekile phakathi kwezihlakala, izindololwane, namahlombe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Hlehlisa isinqe bese wehla
- Lokho okubonayo
- Izingalo zakho zigobile, kodwa i-pelvis yakho ishintshelwe ezinyaweni zakho ukuze isifuba sakho singasondeli ebhentshini.
- Imbangela engaba khona
- Ngisho nasekuphakameni kwakho kwamanje, umthwalo ongaphezulu womzimba unzima noma umuzwa ogcwele wepulanga lomzimba ulahlekile.
- Indlela yokulungisa
- Phakamisa ukusekela, nweba izinqulu zakho zibheke ezithendeni zakho, bese uhambisa isifuba sakho ne-pelvis phambili ndawonye.
Ukuhlehla eqolo kanye nezimbambo eziphakamisayo
- Lokho okubonayo
- Isisu sakho sehlela ebhentshini ngaphambi kwesifuba sakho, futhi umhlane wakho ugoba njengomnsalo.
- Imbangela engaba khona
- Izisu zakho nezinqulu zingase ziqine, noma isibalo sakho sabalandeli oqondiswe kuso singaphezu kwamandla akho.
- Indlela yokulungisa
- Beka izimbambo zakho phezu kwe-pelvis yakho futhi unciphise ukuphindaphinda. Uma ukuqondanisa kungabuyiswa, sebenzisa izisekelo eziphakeme.
Izindololwane zinwetshwe ngokugcwele emaceleni
- Lokho okubonayo
- Phansi, ingalo engenhla ihambisana nomugqa wehlombe futhi ingaphambili lehlombe licindezelwe.
- Imbangela engaba khona
- Ibanga phakathi kwezandla zakho libanzi kakhulu noma uzisekela ngamahlombe esikhundleni sesifuba sakho.
- Indlela yokulungisa
- Vala izandla zakho kancane bese ubeka izindololwane zakho ngemuva. Uma ubuhlungu buba khona, nciphisa ububanzi futhi umise.
Vele unamathisele intamo yakho phambili.
- Lokho okubonayo
- Isifuba sikude, kodwa kuphela isilevu noma isiphongo esiseduze nokusekela.
- Imbangela engaba khona
- Inxephezela ibanga ngokunyakaza kwentamo ukuze ifinyelele ekujuleni okusethiwe.
- Indlela yokulungisa
- Gcina amehlo akho kancane ngaphambi kwezandla zakho kanye nentamo yakho ehambisana ne-torso yakho. Kuvunywa kuphela izinga ibele elihamba ngalo phakathi kwezandla.
Ukusetshenziswa kwefenisha engazinzile
- Lokho okubonayo
- Isekelo liyanyakaza noma lishelele phansi lapho liphushwa.
- Imbangela engaba khona
- Silungise ubude kuphela futhi asizange sihlole umthamo wokubambelela kanye nokuthwala umthwalo wezisekelo.
- Indlela yokulungisa
- Sebenzisa ibhentshi lokuzivocavoca noma ibha ebekwe odongeni bese ucindezela ngokuqinile ngezandla zombili ukuze uqiniseke ukuthi akukho ukunyakaza ngaphambi kokuqala.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
ama-pushups odongeni
Beka izandla zakho odongeni futhi ufunde umugqa wakho oqondile we-torso kanye nendlela yendololwane.
ibhentshi eliphezulu lithambekele pushup
Yenza ukuphindaphinda okungu-8–15 ngokujula okungaguquki ekusekelweni kwezinga lesifuba.
ibhentshi eliphansi lithambekele pushup
Yehlisa kancane kancane ubude besandla sakho ngenkathi ugcina ukuqondanisa.
push up njalo
Gcina ipulangwe eligcwele umzimba wonke kanye nendlela yendololwane phansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-2-3 ngesonto njengomnyakazo oyinhloko wokufunda ukusunduza okuvamile noma njengendlela yokufudumala yokuzivocavoca umzimba ophezulu. Stake ikhwalithi yokuphindaphinda kuqala ngobude obufanayo bebhentshi, okushiya isikhala sokuphindaphinda okungu-2-3 isethi ngayinye.
inombolo
8-15 izikhathi
Ububanzi bokunyakaza kwesifuba ne-pelvis ndawonye
setha
2–4 amasethi
60–120 imizuzwana yokululama phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Phusha ngaphandle kokukhahlela ebhentshini
- Uma ugcina ukujula okufanayo kanye ne-torso eqondile kukho konke ukuphindaphinda, engeza ukuphindaphinda okungu-1-2 kuseshini elandelayo.
- Kuphela ngemva kokuba usuzuze ukuphindaphinda okungu-15 okuzinzile, yehlisa ukwesekwa kwezinga elilodwa futhi wehlise inani lokuphindaphinda futhi.
- Uma amahlombe akho eqala ukuhlehla noma umhlane wakho ophansi uqala ukucwila, qeda isethi ngaphandle kokuziphusha ekwehlulekeni.
Imibuzo evame ukubuzwa
Ingabe i-incline push-ups iwumsebenzi wesifuba?
yebo. Lokhu ukunyakaza kokusunduza okuvundlile esebenzisa i-pectoralis enkulu kanye ne-triceps. Kodwa-ke, uma isandla siphakeme, isisindo esincane esisekelwa umlenze ongaphezulu, okwehlisa amandla, ngakho-ke kubalulekile ukuba nokuphakama okuhambisana nekhono lakho lamanje kanye nohlu olwanele lokunyakaza.
Ihluke kanjani ekuphusheni kwamadolo?
Ama-pushups e-incline abambe ipulangwe elide kusukela ezinzwaneni zakho kuya ekhanda lakho, okwenza kube lula ukuzijwayeza ukuqondanisa okugcwele komzimba okufana nokuphusha okuvamile. Ama-push-ups edolo nawo angumnyakazo ovumelekile wokuhlehla, kodwa i-fulcrum nobude bomzimba kuhlukile.
Yini okufanele ngiyenze uma isihlakala sami sizizwa singakhululekile?
Sebenzisa ukwesekwa okuphezulu futhi usabalalise ingcindezi ezandleni zakho. Ukubamba okukuvumela ukuthi ubeke izihlakala zakho eduze nokungathathi hlangothi nakho kungasiza, kodwa uma ubuhlungu buphikelela, yeka ukuzivocavoca futhi uhlolwe.
Ubufakazi nezinkomba
- 1. Suprak et al. - I-Upper extremity weight bearing ratio nge-push-up position
- 2. Cogley et al. - Ukwenziwa kusebenze kwe-Push-up pectoralis enkulu kanye ne-triceps ngesikhawu sesandla
- 3. Youdas et al. - Ukuqhathaniswa kokusebenza kwemisipha yomzimba yangaphezulu kuma-push-ups avamile
- 4. Borreani et al. - Izidingo zemisipha yomlenze ophezulu wezinhlobonhlobo ezikhethiwe zokusunduza.
- 5. Kang et al. - Ukuhlaziywa kwe-Meta kokusukuma kanye nokuma komsebenzi we-scapular stabilizer
