ONE-ARM PUSH-UP
Ukusunduza kwengalo eyodwa akusona isimo sokuzibamba engalweni eyodwa—kuyikhono lokucindezela umzimba wonke elilawula ukuzungezisa kwesiqu ngaphakathi kwesisekelo esibanzi.
I-push-up yengalo eyodwa iyi-push-up ethuthukisiwe lapho isandla esisodwa nezinyawo zombili zisekela umzimba, i-pectoralis enkulu, i-triceps, ne-anterior deltoids press, kanye nemisipha ye-trunk kuhlanganise ne-serratus anterior kanye ne-obliques ukumelana nokujikeleza. Isisekelo sincane kunokusunduza kwezandla ezimbili futhi umthwalo ugxile engalweni eyodwa, ngakho ukwenza ama-push-ups amaningi ajwayelekile akulakhi leli khono ngokwakho. Enguqulweni ekhonjiswe ekuboniseni ukunyakaza, izinyawo zisakazeke ngokubanzi kanye nesandla esikhululekile ngemuva, isifuba sihamba sibheke esandleni esisekela ngenkathi ihlombe ne-pelvis yehla ndawonye. Kunokuba ujike kanzima ukuze ubambe umzimba uqondane ngokuphelele naphansi, beka phambili ukunyakaza njengocezu olulodwa ukusuka ekhanda kuye ezithendeni ngaphakathi kwenani elincane lokuzungezisa okulawulwayo.
- Imisipha eyinhloko
- I-Pectoralis major · triceps
- Imisipha esekelayo
- Anterior deltoids · serratus anterior · obliques · core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukucindezela okuvundlile kwengalo eyodwa · anti-rotation
Ingabe ukusabalalisa izinyawo ngokubanzi ukukopela?
Cha. Izinyawo ezibanzi ziyizinga lokungena elijwayelekile: zikhulisa isisekelo futhi zenze ukuzungezisa kwe-trunk kube lula ukulawula. Ukunciphisa izinyawo kuphakamisa ubunzima kakhulu, ngakho-ke kuzame njengokuqhubeka okuhlukile uma izinhlangothi zombili zizinzile endaweni ebanzi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Sula ukusunduza okujwayelekile kanye nokuqhubeka kwe-asymmetric kuqala
Zama inguqulo yaphansi kanye kuphela lapho ungenza ama-push-ups ajwayelekile kuwo wonke amasethi ambalwa ngaphandle kokugoqa kwesiqu sakho futhi ungakwazi ukulawula ububanzi obulinganayo ezinhlangothini zombili ngokuhlohla kwengalo eyodwa noma ukusunduza phezulu. Thola indawo engasheleli lapho izihlakala namahlombe akho ezizwa ekhululekile.
- 2
Beka izinyawo ububanzi bese usetha isandla esisekelayo
Thatha izinyawo zibe banzi kunobubanzi behlombe ukuze wakhe isisekelo esingunxantathu. Beka isandla esisekelayo ngqo ngaphansi kwehlombe noma ushintshe kancane ubheke emgqeni ophakathi, iminwe isakazeke. Uma isandla sihlezi kude kakhulu, kuba nzima ukuhambisa umboko phezu kwaso.
- 3
Beka isandla samahhala ngemuva kwakho bese uvala umboko
Phumula isandla esikhululekile kancane emhlane wakho ongezansi bese wenza ikhanda, izimbambo, i-pelvis, nezithende ibhodi elilodwa elide. Gcina ihlombe elisekela likude nendlebe yakho futhi uqinise isisu kanye nama-glutes ukuze i-pelvis ingavuli kuqala.
- 4
Yehlisa isifuba ngasesandleni esisekelayo ngaphansi kokulawula
Hofuzela bese ugobisa indololwane esekelayo ngokuyibuyisela emuva ukusuka ku-torso. Vumela isifuba sehle eduze kwesandla izimbambo kanye ne-pelvis ezihamba ngesivinini esifanayo. Yima ekujuleni ngaphambi kokuba ihlombe ligibele libheke endlebeni yakho noma emhlane ophansi.
- 5
Sula phansi bese ubuyela ku-angle yakho yokuqala ye-trunk
Cindezela phansi kude kuyo yonke intende yesandla ukuze unwebe indololwane futhi uphakamise isifuba nezinqulu ndawonye. Phezulu, ungavumeli ihlombe elisekelayo liwele phambili noma ushaye indololwane ekukhiyeni ngaphandle—zinzisa kanye ngaphambi kwempinda elandelayo. Sebenza uhlangothi ngalunye njengesethi yalo enezimpinda ezifanayo.
BASE OF SUPPORT
Lapho izinyawo ziba banzi, kuba lula ukulinganisa; incipha, iba nkulu isidingo sokuzungezisa
Kufanele ugcine isikhungo sakho sesisindo ngaphakathi kukanxantathu owenziwe ngesandla esisodwa nezinyawo ezimbili. Ukusabalalisa izinyawo kunweba isisekelo esihlangothini kuya ohlangothini futhi kwenza ukuzungezisa i-pelvic kube lula ukulawula, ngakho ukuma okubanzi okuboniswe ekuboniseni kuyisiqalo esinengqondo. Ukunciphisa izinyawo akulona ushintsho lwezimonyo-kuwukuqhubeka okuhlukile okuphakamisa isidingo sokulwa nokujikeleza esiqwini.
Isandla esisekelayo futhi sidinga ukusuka ngaphandle kwe-torso siye ngaphansi kwehlombe futhi kancane siye emgqeni ophakathi ukuze ukwazi ukuletha isifuba phezu kwawo. Sesikushilo lokho, ukubeka isandla kude kakhulu phakathi nendawo noma ukuphoqa iminwe ukuthi ingene ngaphakathi kungenza isihlakala nendololwane zingakhululeki. Qala ngezinyawo ezibanzi kanye ne-engeli yesandla enethezekile, futhi uthole indawo ongayiphinda ngaphandle kokuzamazama.
Iphuzu elibalulekile: Inkomba esebenzayo: “Izinyawo ububanzi → isandla ngaphansi kwehlombe → esifubeni phezu kwesandla.”
ANTI-ROTATION
Isifuba nesinqe kufanele kwehle ngesivinini esifanayo kunokuzungeza ngokuhlukana
Ngenxa yokuthi isandla esisodwa kuphela esicindezela phansi, isiqu sithola amandla ajikelezayo afuna ukusivula kude nesandla esisekelayo. Ama-oblique, ama-glutes, kanye nesisekelo sonyawo olubanzi akukuqedi lokho kuzungeza kangangokuthi kukugcina ngaphakathi kwebanga elilawulekayo. Uma i-pelvis ivuleka ibheke ophahleni kuqala, noma isifuba sodwa siwela esandleni esisekelayo, umzimba awusanyakazi njengesiqephu esisodwa.
Ukuqopha usuka ngaphambili noma nge-engeli kwenza kube lula ukuhlola ukuthi ukuphakama kwehlombe nokhalo kushintsha kanjani. Inani elincane lokuzungezisa lilungile inqobo nje uma umugqa osuka ekhanda uye ezithendeni ubambe futhi izimbambo nezinqe zihamba ndawonye. Ungawugodli ngokweqile umhlane ophansi noma uhudulele izinyawo zakho ukuze ufihle ukuzungezisa.
WORKING ARM
Qondanisa isandla esisekelayo, isihlakala, indololwane, nehlombe ukuze babelane ngomthwalo
Ngenxa yokuthi umthwalo ugxile esandleni esisodwa, vula iminwe ngokubanzi bese ucindezela phansi ngentende yesandla sonke. Ukusonta isihlakala ngokweqile noma ukuvumela unqenqema lwangaphandle lokuphakanyiswa kwesundu kungafaka umthwalo endaweni encane. Uma ukucindezela intende yesandla kungakhululeki, ungasebenzisa okokuqala okuhlukile ngezibambo noma ama-parallette asondeza isihlakala kokungathathi hlangothi.
Njengoba wehla, kunokuba uvule indololwane ngokugcwele ulikhiphele eceleni, ligobise liye emuva ukusuka ku-torso ukuze isifuba sehle siye esandleni. Ucwaningo lwe-Biomechanics lubonisa ukuthi ukulayishwa kwendololwane ku-push-up yengalo eyodwa nakho kungahluka ngokuzungezisa kwengalo, ngakho-ke esikhundleni sokubeka i-engeli yesandla esisodwa kuwo wonke umuntu, sebenzisa i-engeli engenabuhlungu kanye nendlela ephindaphindwayo njengendlela yakho evamile.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-pelvis ivuleka kude ibheke ophahleni
- Lokho okubonayo
- Inkaba kanye ne-pelvis kuphendukela ohlangothini njengoba wehla futhi ukucindezela ezinyaweni ezimbili kuba ngokungalingani kakhulu.
- Imbangela engaba khona
- Isidingo sokuzungezisa senguqulo yaphansi singase seqe isilawuli sakho se-trunk samanje, noma izinyawo zingase zisondelene kakhulu.
- Indlela yokulungisa
- Khulisa izinyawo ngokuqhubekayo bese ubuyela emuva ekujikiseni kwengalo eyodwa ngesandla endaweni ephakeme.
Ama-hips aqala ukucwila
- Lokho okubonayo
- Isifuba sihlala siphakeme ngenkathi i-pelvis yehla ibheke phansi futhi iqolo eliphansi ligoba.
- Imbangela engaba khona
- Kungenzeka ukuthi ukuqina kwesisu kanye ne-glute kukhululiwe, noma ungasebenzisa ukunyakaza okuphansi ukuze udale ukujula.
- Indlela yokulungisa
- Gcina izimbambo ne-pelvis kusondelene futhi usebenze kuphela phakathi kwebanga lapho umzimba wonke ungakwazi ukwehla ndawonye.
Ihlombe elisekelayo ligibela libheke endlebeni
- Lokho okubonayo
- Isikhala esiphakathi kwentamo nehlombe siyancipha ezansi futhi ingaphambili lehlombe liyakhuphuka.
- Imbangela engaba khona
- Isandla singase sibe kude kakhulu, noma ukujula nomthwalo kungase kudlule ukuzinza kwakho kwehlombe.
- Indlela yokulungisa
- Hambisa isandla ngaphansi kwehlombe, uphakamise ukuphakama, futhi uzijwayeze ukuzwa ngokuqhubekayo ukusunduza phansi ngentende.
Indololwane iqhuma ngokuphelele eceleni
- Lokho okubonayo
- Indololwane ikhomba ukuphakama kwehlombe futhi isifuba siwela ngaphandle kwesandla esisekelayo.
- Imbangela engaba khona
- Isandla singase sibekwe kude kakhulu, noma kungenzeka ukuthi usebenzisa indlela ejwayelekile yokusunduza phezulu.
- Indlela yokulungisa
- Shikisa isandla esisekela kancane siye emgqeni omaphakathi bese uthumela indololwane ngokudayagonali emuva.
Ukukhiya indololwane ngomfutho phezulu
- Lokho okubonayo
- Indololwane ihlwitha ekugcineni komshini wokunyathelisa bese isiqu sigxuma sisuka esandleni esisekelayo.
- Imbangela engaba khona
- Kungenzeka ukuthi uqhubeka nokuphindaphinda eduze nokwehluleka noma wehluleka ukulawula isivinini sokukhuphuka.
- Indlela yokulungisa
- Yehlisa ukuphindaphinda okuhlosiwe bese ume kancane umzuzwana owodwa phezulu ukuze uqondise kabusha ihlombe nesinqe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-push-up evamile
Funda ukuqondanisa ukusuka ekhanda kuye ezithendeni kanye nendlela yesihlakala nendololwane ngezandla zombili kuqala.
I-Archer push-up
Layisha ingalo eyodwa kakhulu ngenkathi ugcina ukusekela kolunye uhlangothi ukuze uzijwayeze ukucindezela kwe-asymmetric.
Khuphuka uphakamise ingalo eyodwa
Beka isandla esisodwa endaweni eqinile ephakeme ukuze wehlise umthwalo futhi ufunde isisekelo esibanzi kanye nokumelana nokujikeleza.
Ukuphusha kwengalo eyodwa phansi
Uma izinhlangothi zombili zizinzile endaweni ephakeme, yehlisa ukuphakama ngezigaba ukuze uye phansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zijwayeze kanye noma kabili ngesonto, ngaphambi kokusetha kwakho okujwayelekile kwe-push-up noma njengokunyakaza kokuqala kweseshini yamandla aphezulu. Ukuphindaphinda okuphansi okubamba i-engeli ye-trunk efanayo nokujula kuzo zombili izinhlangothi kufanela lokhu kangcono kunokuphindaphinda eduze nokwehluleka. Qondanisa uhlangothi oluqinile nezimpinda eziyimpumelelo nokuphakama kohlangothi olubuthakathaka, futhi uma iphansi liqinile, faka ubude bakho bosekelo nokuqhubeka ukusuka lapho.
I-Reps
2–5 ohlangothini ngalunye
Ukuphakama okufanayo nokujula ezinhlangothini zombili
Amasethi
3–5
Phumula imizuzu emi-2–3 phakathi kwamasethi
I-Tempo
3s ukwehla
Ilawulwa phezulu nangaphansi ngaphandle kokubopha kabusha
- Engeza impinda eyodwa iseshini elandelayo kuphela lapho izinhlangothi zombili ziqedela ukuphindaphinda okuqondiwe ngaphandle kokuzungezisa i-pelvic noma ukuhlehla kwehlombe.
- Ngokuhlukahluka kokuthambekela, yehlisa ukuphakama kokusekela ngokunyuka okuncane futhi unganciphisi izinyawo ngesikhathi esifanayo.
- Uma kuvela ubuhlungu besandla, indololwane, noma ihlombe, misa ukuphindaphinda phansi futhi ulungise ukuphakama ne-angle yesandla.
Imibuzo evame ukubuzwa
Ingabe isiqu kufanele sihlale sihambisana ngokuphelele nephansi?
Inani elincane lokujikeleza lingaba ngokwemvelo ngokwesakhiwo. Izinga elibalulekile elokuthi isifuba ne-pelvis zihamba ndawonye, ngaphandle kokuvula i-pelvis kuqala noma ukugoba okuphansi komhlane. Ungaphoqi ukuma kwesandla okubuhlungu noma ukusonteka ngokweqile uphishekela ukufana okuphelele.
Mangaki ama-push-up ajwayelekile okufanele ngikwazi ukuwenza kuqala?
Asikho isibalo sempinda esisodwa esiqinisekisa ukulungela ukusunduza kwengalo eyodwa. Ngaphandle kokuqondanisa ku-push-up evamile, indinganiso eqondile kakhulu ukuthi ungakwazi yini ukulawula umthwalo we-asymmetric nokuzungezisa kwe-trunk kuma-push-ups acibishelayo futhi uhlehlise ukusunduza kwengalo eyodwa.
Ingabe i-push-up yengalo eyodwa ilungisa ukungalingani kwesokunxele?
Iwusizo ekubhekeni umehluko wamandla nokulawula ukuzungezisa phakathi kwezinhlangothi, kodwa ayihloli imbangela noma ilungise ukungalingani ngokuzenzakalelayo. Lungisa ubude nokuphindaphinda ohlangothini olubuthakathaka, futhi uma umehluko mkhulu noma ubuhlungu, thola ukuhlolwa kochwepheshe.
Ubufakazi nezinkomba
- 1. Abadonki et al. — Indololwane ilayisha ngokuma kwengalo ngokuphusha kwengalo eyodwa
- 2. Cogley et al. - Umsebenzi we-Pectoralis omkhulu kanye ne-triceps ngokusukuma-up yesandla sokuma
- 3. UMarcolin et al. - Umsebenzi wehlombe, ingalo, kanye ne-trunk kuzo zonke izinhlobo ze-push-up
- 4. I-NASM - I-Archer Push-Up Progression
- 5. I-ACE - Umtapo wokuzivocavoca wePush-Up
