MEDICINE BALL PUSH-UP
Ibhola lemithi ukusunduza phezulu akulona iqhinga lokulinganisa ebholeni—kuyikhono elicindezelayo elibamba ukuqondanisa komzimba wonke kuyilapho lilawula isisekelo esincane, esinyakazayo.
Ibhola lomuthi i-push-up liwukuhluka lapho zombili izandla zihlangana khona ebholeni elilodwa, i-pectoralis enkulu, i-triceps, ne-anterior deltoids icindezela umzimba, futhi imisipha ye-serratus yangaphambili ne-trunk ilawula ukugegetheka. Ngenxa yokuthi izandla zisondelene futhi nebhola liyakwazi ukugingqika, izimfuno zokuzinza ezihlakaleni nasemahlombe ziphakeme kunasekuphusheni okujwayelekile. Sekushiwo lokho, indawo engazinzile ayenzi yonke imisipha isebenze kanzima noma ikhiqize ngokuzenzakalelayo amandla angcono-ucwaningo luthole izimpendulo ezihlukene ngemishini nangemisipha. Njengakumboniso, ukhiye ukubeka izandla zombili ngokulinganayo ebholeni elifanayo bese uhambisa isifuba nezinqulu ndawonye phakathi kwebanga lapho ibhola lihlala khona ngaphansi kwesifuba.
- Imisipha eyinhloko
- I-Pectoralis major · triceps
- Imisipha esekelayo
- I-Anterior deltoids · serratus anterior · core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Cindezela okuvundlile okusekelwe emincane · ukulawula ukungazinzi
Ingabe i-push-up yebhola yomuthi ihlala ingcono kune-push-up evamile?
Cha. Isisekelo esingazinzile sishintsha isidingo sokulawula kwe-postural, kodwa asinyusi umsebenzi kuyo yonke imisipha noma akuqinisekisi izinzuzo ezinkulu zamandla. Yisebenzise njengokwehluka kwensiza ukuze uzijwayeze isisekelo esiwumngcingo kanye nokulawula ukugwedla esikhundleni sokumiselela ukusunduza okujwayelekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibhola ukuthi ngeke roll, futhi floor yakho
Khetha ibhola lomuthi elinendawo yokuthungwa engagcwali kakhulu. Gwema amabhola abushelelezi kanye nalawo agxumayo noma agingqika kalula, futhi endaweni eyisicaba engenazithiyo, qala ngokuqinisekisa ukuthi ibhola aligoqeki libheke eceleni.
- 2
Beka izandla zombili ngokulinganayo ebholeni elilodwa
Beka ibhola ngaphansi kwenkaba yesifuba sakho bese ucindezela izinhlangothi ezingenhla ngezandla zombili njengokungathi uyalifaka. Sabalalisa iminwe yonke futhi uthole i-engeli lapho izihlakala zingagoqeki khona phakathi. Uma ukuphakama noma ukucindezelwa kwezandla kwehluka, ibhola lingakwazi ukukhukhuleka liye ohlangothini olulodwa kusukela ekuqaleni.
- 3
Khulisa izinyawo kancane futhi wakhe ipulangwe eligcwele umzimba
Buyela emuva unyawo olulodwa ngesikhathi bese usetha izinyawo zaba banzi kancane kunokucindezela okujwayelekile. Bopha isisu kanye ne-glutes futhi uqondise izimbambo ne-pelvis ukuze ikhanda, iqolo, izinqe, nezithende zakhe umugqa owodwa omude.
- 4
Yehlisa isifuba kancane phezu kwebhola
Adonse umoya bese ugobisa izindololwane zibheke emuva ukusuka ku-torso. Gcina ibhola ngaphansi kwenkaba yesifuba futhi uvumele isifuba nezinqulu zehle ngesivinini esifanayo. Yima ekujuleni ngaphambi kokuba izihlakala zigoqe noma amahlombe agibele ebheke ezindlebeni.
- 5
Cindezela phakathi ebholeni bese usunduza usuke phansi
Ukugcina ingcindezi yokulinganisa ngezandla zombili, nweba izindololwane ukuze ubuyele epulangweni lakho lokuqala. Phezulu, ungashayi izindololwane ukuze ukhiye ngaphandle noma uphushe amahlombe phambili—qinisekisa ukuthi ibhola liqinile futhi umboko wakho uzinzile ngaphambi kokuphinda okulandelayo.
BALL & HAND POSITION
Ukuma kwesandla okulinganayo nokucindezela kugcina ibhola ngaphansi kwesifuba
Lokhu akuwona umehluko owenziwe ngesandla ebholeni ngalinye kumabhola amabili—ukucindezela okusekelwe phezulu okunesisekelo esincane ngezandla zombili ndawonye ebholeni elilodwa lomuthi. Ukubeka ibhola ngaphansi kwe-sternum bese ucindezela izinhlangothi ezingenhla ngezandla zombili kuvumela izintende neminwe ukuyilawula kusuka ezinhlangothini eziningana. Ukupakisha izandla phezu kwebhola noma ukubeka isandla esisodwa phezulu kwenza ingcindezi ingalingani futhi ibhola ligingqike kalula.
Izifundo ezincane zithole umsebenzi ophezulu we-pectoralis omkhulu kanye ne-triceps ekusunduzeni-ezandleni eziwumngcingo kunezinguqulo zezandla ezibanzi, kodwa lokho akusho ukuthi noma yisiphi isifunda esisodwa ngokuphelele. Indawo lapho izihlakala zombili zikhululekile futhi ungakwazi ukugoba izindololwane ubheke emuva kubaluleke kakhulu kunokuphoqa izandla ndawonye.
Iphuzu elibalulekile: Inkomba esebenzayo: “Ibhola ngaphansi kwesifuba → ukucindezela okulinganayo okuvela ezandleni zombili → izihlakala ezingagoqeki.”
CONTROL THE INSTABILITY
Ukungazinzi yisimo esengeziwe sokulawula, hhayi iphuzu lokuzivocavoca
Esisekelweni esingazinzile, imisipha ye-trunk nehlombe ihlale ilungisa indawo yakho ukuze uvimbele ukunyakaza okuncane kwebhola. Kodwa-ke, ucwaningo oluqhathanisa namadivaysi amaningana angazinzile luthole ukuthi umsebenzi awuzange ukhule ngokulinganayo kuwo wonke amathuluzi nakuyo yonke imisipha, futhi esifundweni sokuqeqeshwa samasonto ayisishiyagalombili indawo engazinzile ayizange ithuthukise amandla noma ukukhuthazela kwemisipha ngaphezu kwephansi elizinzile.
Ngakho-ke ungalenzi ibhola le-wobbleer noma ukuphindaphinda okusheshayo umgomo wakho. Yisebenzise njengesengezo sokuhluka ukuze uzijwayeze ukulawula ukuntengantenga okuncane ngenkathi ubambe ukuqondanisa okujwayelekile kokusunduza phezulu, futhi lapho ibhola liqala ukuya eceleni, kungcono ukuqeda isethi kunokwengeza izimpinda.
CONTROLLED BOTTOM
Isihlakala, ihlombe, nokuqondisa komboko kuza ngaphambi kokuthinta isifuba ebholeni
Njengoba wehla, ungaziqhumisi izindololwane ngokugcwele ukuze zifinyelele ukuphakama kwehlombe—zithumele cishe ama-degree angu-30–60 ngokuhlehla ngokuhlehla ukusuka emzansi. Izingalo kufanele zibheke ngasebhola futhi womabili amahlombe kufanele ehle ngesivinini esifanayo. Awudingi ukugingqa amahlombe phambili noma ugeqe intamo ukuphoqa isifuba ebholeni.
Izihlakala zingathatha ingcindezi endaweni enwetshiwe kunasendaweni eyisicaba. Uma izintende zezandla ziphakamisa noma uzwa ingcindezi ebukhali ngaphakathi kwesihlakala, yehlisa ukujula bese ubuyela ekuphusheni okuqinile okuwumngcingo. Ukujula lapho isifuba nezinqulu zingahamba ndawonye ububanzi bakho obusebenzayo balolo suku.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibhola lilokhu ligingqika libheke eceleni
- Lokho okubonayo
- Ibhola ligcina lisendaweni ehlukile ukuphindaphinda ngakunye futhi umthwalo unqwabelanisa esandleni esisodwa noma ehlombe.
- Imbangela engaba khona
- Kungase kube nokungqubuzana okuncane kakhulu phakathi kwebhola naphansi, noma isikhundla sakho sesandla nokucindezela kungase kulingane.
- Indlela yokulungisa
- Shintshela ebholeni elingagingqiki, limise kabusha ngaphansi kwenkaba yesifuba sakho, bese uqondanisa zombili izandla nobude obufanayo.
Izihlakala ziwela ngaphakathi ebholeni
- Lokho okubonayo
- Unqenqema lwangaphandle lwesundu luyaphakamisa futhi uzwa ingcindezi noma ubuhlungu ngaphakathi kwesihlakala.
- Imbangela engaba khona
- Ibhola lingase libe lincane kakhulu noma izandla zisondelene kakhulu, noma izihlakala zakho zingase zingabekezeleli indawo egobile.
- Indlela yokulungisa
- Sebenzisa ibhola elikhudlwana noma ubuyele ku-push-up encane ezinzile futhi wakhe ububanzi bezihlakala ezinethezekile kuqala.
Amahlombe agibela ngasezindlebeni
- Lokho okubonayo
- Isikhala esiphakathi kwentamo namahlombe sincipha ngezansi futhi ihlombe elilodwa lihlala phezulu kunelinye.
- Imbangela engaba khona
- Ukujula nokungazinzi kungase kudlule isilawuli sakho se-shoulder-blade, noma kungenzeka ukuthi ibhola liye phambili.
- Indlela yokulungisa
- Donsela ibhola ulibuyisele ngaphansi kwesifuba futhi wehlise ibanga, ugcine umuzwa wokucindezela ngokuqhubekayo ibhola ngezandla zombili.
Ama-hips aqala ukucwiliswa noma ancibilike
- Lokho okubonayo
- Isifuba nezinqulu zihamba ngesivinini esihlukene ukuze iqolo eliphansi liyagoba noma izinqe zikhuphukele phezulu.
- Imbangela engaba khona
- Ukungezwani kwe-trunk kungenzeka ukuthi kukhululiwe, noma ungase unxephezele amandla angalo anganele ngokuma kwakho ukuze ufinyelele i-rep target.
- Indlela yokulungisa
- Yehlisa ukuphindaphinda futhi unwebe izinyawo kancane, usebenze kuphela ebangeni lapho izimbambo ne-pelvis zihamba ndawonye.
Ukugxuma ngokushesha ebholeni
- Lokho okubonayo
- Ijubane lijikela ngezansi futhi ibhola liyashintsha noma izandla ziyashelela.
- Imbangela engaba khona
- Ungase ukhathele kakhulu ukuyilawula, noma uphathe isisekelo esingazinzile njengesiqhumane esiqhumayo.
- Indlela yokulungisa
- Yehla ngaphezu kwemizuzwana emithathu bese ushintsha isiqondiso ngezansi ngaphandle kokubopha kabusha. Qeda isethi uma ungakwazi ukubamba i-tempo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-push-up evamile
Funda ipulangwe eligcwele umzimba wonke nendlela yendololwane endaweni eyisicaba kuqala.
I-push-up yesandla esincane
Nciphisa izandla esitezi esizinzile ukuze uvumelane nomthwalo osezihlakaleni nama-triceps.
I-push-up yesibambo esiphansi egxilile
Bambisisa izibambo ezinganyakazi ukuze uzilolonge isihlakala esingathathi hlangothi kanye nokuqondisa komboko.
Ibhola lemithi push-up
Beka izandla zombili ebholeni elilodwa elinezinyawo ububanzi futhi uqale ngebanga elifushane.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise kanye noma kabili ngesonto njengesisekeli esifubeni kanye nokuqeqeshwa kwe-triceps. Setha ukuphindaphinda okuphansi kunokwe-push-up evamile futhi ushiye cishe okubili kubekelwe isethi ngayinye. Ukuthi indawo yebhola nokuqondanisa kwesihlakala sakho kubambe ukuphindaphinda kokugcina kubaluleke kakhulu kunokushaya inani labaphindwayo oqondiwe.
I-Reps
6–10
Qeda ngaphambi kokuthi ibhola nomzimba kuqale ukuntengantenga
Amasethi
2–4
Phumula imizuzwana engu-90–150 phakathi kwamasethi
I-Tempo
3s ukwehla
Cindezela kusuka phansi ngaphandle kokubopha kabusha
- Uma ibhola lihlala ligxile futhi isihlakala, ihlombe, nokuqondisa kwe-pelvic kubambe kukho konke ukuphindaphinda, engeza iseshini eyodwa elandelayo.
- Ungakhulisi ukuphindaphinda nokujula ngesikhathi esisodwa—zinzisa isibalo sokuphindaphinda ngokujula okufanayo kuqala, bese unweba ububanzi kancane kancane.
- Uma ibhola liginqika noma izandla zakho ziyashelela, qeda isethi ngokushesha bese uhlola kabusha okokusebenza kwakho kanye nephansi.
Imibuzo evame ukubuzwa
Ingabe ibhola elikhulu, elisindayo lingcono?
Okubaluleke ngaphezu kosayizi nesisindo ukuthi ungakwazi yini ukuphumula izandla zombili ngokunethezeka kuyo nokuthi ingabe ihlala ibekwe phansi. Ibhola elincane kakhulu lingaphoqa i-engeli yewrist enkulu, futhi ibhola eligxumayo noma elibushelelezi kakhulu liphakamisa ingcuphe yokushelela.
Ingabe isifuba sami kufanele sithinte ibhola ukuze u-rep abale?
Akudingekile. Ukujula kwesokudla kulapho womabili amahlombe nezihlakala zihlala ziqinile futhi isifuba nezinqulu ziyakwazi ukuhamba ndawonye. Ungagoqeli amahlombe noma ugobe umhlane ophansi ukuze ufinyelele ibhola.
Ingabe lokhu kuyafana nokuphusha usebenzisa amabhola amabili?
Cha. Leli khasi lihlanganisa ukuhluka kwesisekelo esincane ngezandla zombili ebholeni elilodwa. Ukusebenzisa ibhola elilodwa ngesandla ngasinye kushintsha ububanzi bokusekela kanye nesiqondiso sokungazinzi, futhi kufanele kuthathwe njengokuqhubeka okuhlukile.
Ubufakazi nezinkomba
- 1. Cogley et al. - Umsebenzi we-Pectoralis omkhulu kanye ne-triceps ngokusukuma-up yesandla sokuma
- 2. Calatayud et al. - Ukusebenza kwemisipha ye-Push-up ngaphansi kwezimo ezinzile nezingazinzile
- 3. Lehman et al. - Umsebenzi wehlombe nesiqu ku-Swiss ball push-up
- 4. Chulvi-Medrano et al. - Ukuqhathaniswa kwamasonto ayisishiyagalombili kokuqeqeshwa okuzinzile nokungazinzile kwe-push-up
