PUSH PRESS (JERK)
I-Push Press kanye ne-push jerk izindlela zamandla ezingagobi amadolo futhi ziphoqelele ibha, kodwa phakamisa ibha ngokudiphu eqondile kanye nokushayela umzimba okuphansi bese uyikhiya ezindaweni eziphakeme ezihlukene.
Kuko kokubili ukunyakaza, beka i-barbell phambi kwamahlombe akho, yehlise kancane, bese usukuma ngokuqinile ukuze udlulisele amandla omzimba wakho ongezansi kubha. I-push press iqedwa ngomzimba wakho ongenhla uqondisa imilenze yakho, futhi i-push jerk yenziwa ngokuguqa amadolo akho futhi ukuze ubambe ngaphansi kwe-bar ngenkathi ibha intanta. Uma i-torso yakho incike phambili ediphini noma ibha ihlukana namahlombe akho, uzolahlekelwa amandla, ngakho-ke prakthiza indlela eqondile ngebha engenalutho futhi uhlukanise phakathi kwezindlela ezimbili zokubamba.
- Imisipha eyinhloko
- Imisipha ye-deltoid, imisipha ye-quadriceps, i-gluteus maximus muscle
- Imisipha esekelayo
- Ama-Triceps, Amankonyane, Isisu, Emuva Elingenhla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Idrayivu ejulile yomzimba kanye nokubamba phezulu
Uyini umehluko oyinhloko phakathi kokucindezela nokusunduza?
I-push press iqedwa ngezingalo ezinwetshiwe ngemva kokushayela, futhi i-push jerk iqedwa ngamadolo agobekile ngaphansi kwebha futhi izingalo zeluliwe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala i-rack yangaphambili ezinzile
Bamba ibha kusukela ku-rack phezu kwe-clavicle yakho ne-deltoid yangaphambili. Yibambe ngazo zonke izandla zakho, izindololwane zakho zibe ngaphambi kwebha futhi izinyawo zakho zibe nobubanzi be-hip-width.
- 2
Amadiphu amafushane aqondile nawo wonke unyawo
Gcina umzimba wakho uqondile futhi ugobise amadolo akho namajoyinti e-hip kafushane. Gcina ibha eduze kwamahlombe akho ukuze izithende zakho zingantanti noma isifuba sakho singanciki phambili.
- 3
Yelula imilenze yakho bese uphakamisa ibha
Phusha phansi ngezinyawo zakho ukuze uqondise ngokushesha amaqakala akho, amadolo, namalunga enyonga. Vumela ibha iphakame emahlombe akho bese uxhuma izingalo zakho.
- 4
Tholanisa phezulu nokuziphatha okuqondiwe
I-push press ivala izingalo zakho imilenze yakho iqonde, kuyilapho i-push jerk iguqa amadolo ngokushesha futhi ikhiye izingalo zakho ngaphansi kwebha. Ngemuva kokuzinzisa, yima uqonde futhi wehlise ku-rack.
VERTICAL DIP
Kuma-dips, ibha nomzimba kumele kume mpo ndawonye ukuze kuhanjiswe idrayivu iye phezulu.
Donsela izinqulu zakho emuva, shonisa isifuba sakho futhi uvumele ibha iqhubekele phambili. Cindezela unyawo lwakho lonke bese uthumela idolo lakho ezinzwaneni zakho.
Ama-dips awawona ama-squats ajulile. Shintsha isiqondiso ngokushesha ebangeni elifushane elikuvumela ukuthi ugcine umzimba wakho umile.
Iphuzu elibalulekile: Cava ukuzama ngaso leso sikhathi: “Cwilisa uqonde bese uphakamisa ibha ngemilenze yakho kuqala.”
PRESS OR RE-DIP
Ukucindezela kwe-Push kunweba imilenze kanye, i-jerk iyibuyisela ngaphansi kwebha
Emshinini wokucindezela, ukugoba amadolo akho kabili kubangela ukugxuma, futhi ukungena kancane kancane kusuka ku-jerk kubangela ukucindezela okunzima. Nquma ukunyakaza okuqondiwe ngaphambi kokusetha kwakho.
Ekubambeni kwe-jerk, guqa amadolo akho welule izingalo, hlola ibhalansi yakho, bese uqondisa imilenze yakho ukuze uqedele ukubamba.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isifuba nebha kudonselwa phambili ngesikhathi sokucwiliswa
- Lokho okubonayo
- Ibha isuka emahlombe bese ihamba phambi kobuso ngemva kokushayela.
- Imbangela engaba khona
- I-Pelvis idonse emuva noma ukulahlekelwa ukucindezela kwesithende.
- Indlela yokulungisa
- Zilolonge amadiphu amafushane aqondile anebha engenalutho, ugcine izinyawo zakho zigcwele kanye nomzimba wakho umile.
Izingalo ziqala ukusunduza ngaphambi kwemilenze
- Lokho okubonayo
- Ukuqala phansi kwediphu, izindololwane ziyanyakaza futhi amahlombe nama-triceps akhathala kuqala.
- Imbangela engaba khona
- Ibha ayikwazi ukusekelwa amahlombe noma isikhathi sokushayela sivele ngokuzumayo.
- Indlela yokulungisa
- Gcina izingalo zakho zikhululekile futhi ugxile ekweluleni imilenze yakho kuze kube yilapho ibha isuka emahlombe akho.
Ukugoqa ngokweqile komhlane ophansi ukusuka phezulu
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa futhi ibha ibekwe ngemuva maphakathi nezinyawo.
- Imbangela engaba khona
- Inxephezela ukuhamba kwehlombe nokuzinza kwe-torso.
- Indlela yokulungisa
- Yehlisa isisindo, gcina izimbambo zakho ziphansi futhi ukhiye ibha ngaphezu kwezinyawo zakho ezimaphakathi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kwekhalori ngokusebenza kahle ngokuphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Amasethi amafushane okuphindaphinda okungu-3 kuya ku-6 okucindezela kokusunduza kanye nokuphindaphinda oku-1 kuya koku-3 kwesu le-jerk afanelekile. Uma indlela yakho ejulile kanye nebhalansi ephezulu ivaliwe, ungaqhubeki ukwehluleka uphinda.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Khulisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Idiphu kufanele ijule kangakanani?
Ibanga elifushane eline-torso eqondile kanye nokucindezela okugcwele kwezinyawo ezigcinwe kwanele. Uma isifuba sijula futhi isifuba sehliswa, ukudluliswa kwamandla kuba kubi kakhulu.
Ingabe izindololwane kufanele ziphakame njenge-squat yangaphambili?
Beka ibha ngaphambili ngokwanele ukusekela amahlombe akho, kodwa hhayi phezulu kangangokuthi ivimba indlela yokunyathelisa. Thola indawo enethezekile yezihlakala namahlombe akho.
