PUSH-UP
I-push-up ayikona nje ukugoba izingalo zakho-kuyikhono lokunyakazisa umzimba wakho wonke njengepulangwe elilodwa
I-push-up iyinhlanganisela yesisindo somzimba lapho i-pectoralis enkulu, i-triceps, ne-anterior deltoids icindezela umzimba ukusuka phansi kuyilapho imisipha ye-serratus yangaphambili ne-trunk igxilisa amahlombe nomgogodla. Ukuphindaphinda okuhle akukhona lapho isifuba kuphela sisondela phansi; kungenye lapho umzimba wonke wehla futhi ukhuphuka kanye nobudlelwano phakathi kwezindlebe, amahlombe, izinqe, amadolo, namaqakala. Kunokuba ulungise isikhala sesandla noma i-engeli yendololwane enombolweni eyodwa, thola indawo lapho izihlakala namahlombe akho ezizwa ekhululekile futhi ungaphinda indlela efanayo.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Triceps · anterior deltoids · serratus anterior · core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Cindezela ovundlile
Ingabe isifuba sami kufanele sithinte phansi lapho ngiphusha phezulu?
Akudingekile. Qala ngebanga lapho isifuba sisondela phansi noma izindololwane zigoba cishe kufika kumadigri angu-90 kuyilapho ukuqondisa komboko nokubamba ukunethezeka kwehlombe. Uma udinga ukufinyeza ububanzi, ukuphakamisa izandla kukuvumela ukuthi uzilolonge ukuphindaphinda okuphelele.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Yakha izindawo zokuxhumana zezandla nezinyawo
Beka izintende ebubanzi behlombe noma ububanzi kancane ngeminwe ebheke phambili noma ivele kancane. Sakaza iminwe ukuze uhlangothi lwesithupha, uhlangothi lomunwe omncane, kanye nesithende sentende konke kucindezele phansi, futhi uhlukanise izinyawo zibe ububanzi be-hip-width.
- 2
Qedela ukuqondanisa kwepulangwe okude
Beka amahlombe phezu kwezandla, uqondise amadolo, futhi wandise kusukela ekhanda kuya ezithendeni. Bopha isisu kanye ne-glute ukuze izimbambo zingabhebhezeli phambili futhi umhlane ophansi ungagobhozi, ngaphandle kokusiqinisa isilevu noma ukuphakamisa ikhanda.
- 3
Yehlisa umzimba wonke ndawonye
Adonse umoya bese ugobisa izindololwane ndawana thize phakathi kokuya emuva nangaphandle. Vumela izingalo ezingaphezulu zihambe cishe ngamadigri angu-30–60 ukusuka ku-torso, futhi ulawule ukwehla ukuze isifuba, ama-hips, namathanga kusondele phansi cishe ngesivinini esifanayo.
- 4
Shintsha isiqondiso ekujuleni okungenabuhlungu
Yima kunoma yikuphi okuza kuqala ngenkathi usakwazi ukubamba indawo yakho: isifuba sicishe sithinte phansi, noma izindololwane zigoqe cishe kuma-degree angama-90. Uma ingaphambili lama-pinch ehlombe noma ama-hips afika phansi kuqala, nciphisa ukujula noma ubeke izandla zakho endaweni ephakeme.
- 5
Sula phansi futhi uphakame njengesiqephu esisodwa
Exhale futhi usunduze phansi kude nesandla sonke njengoba unweba izindololwane. Umzimba wonke kufanele uvuke kanyekanye—ungasiphakamisi isifuba kuqala futhi uvumele izinqulu zilandele sekwephuzile. Phezulu, qhubeka uphusha phansi ngaphandle kokuhlehla ukuze amahlombe akwazi ukuhamba ngokwemvelo ezimbanjeni.
PLANK LINE
Umugqa osuka ezindlebeni uye emaqakaleni uhamba ndawonye kukho konke ukuphindaphinda
I-push-up yipulangwe elinyakazayo. Uma ubeka izimbambo phezu kwe-pelvis endaweni yokuqala futhi uqinisa ama-glutes namathanga, i-trunk ingadlulisela amandla kusuka ezingalweni zakho kuze kufike ezinyaweni zakho. Uma isifuba siwela kuqala endleleni eya phansi, noma amahlombe aphakama kuqala endleleni eya phezulu, lokho kuxhumana kuphukile.
Yenza ifilimu eceleni futhi uhlole izindlebe, amahlombe, izinqe, amadolo, namaqakala. Ijika elincane ku-low back libalulekile kunokuthi lowo mumo ushintsha ngokuzumayo i-mid-rep. Uma ama-hips acwila noma i-pike, sika ama-reps futhi uzijwayeze ukuqondanisa okufanayo ngezandla zakho ebhentshini noma odongeni kuqala.
Iphuzu elibalulekile: Inkomba esebenzayo: “Khiya i-abs ne-glutes → isifuba esingezansi nezinqulu ndawonye → phushela phansi.”
ELBOW PATH
Izindololwane zigoqa emuva kunokuba zisakazeke emaceleni
Gcina izintende zisebubanzini behlombe noma banzi kancane, futhi ungaziphini izindololwane ku-torso noma uziqhumise zibe ama-degree angu-90 ekuphakameni kwehlombe. Lapho izindololwane zibuyela emuva cishe ebangeni elingama-degree angu-30–60, kuba lula ukugcina imikhono yangaphambili iseduze ne-perpendicular eya phansi ezansi nezindololwane phezu kwezihlakala.
Ukushintsha ukuhlukana kwezandla kungashintsha isidingo esihlobene nemisipha. Ezinye izifundo zithole umsebenzi ophezulu we-pectoralis omkhulu kanye ne-triceps enesandla esincane kunendawo ebanzi, kodwa lokho akusho ukuthi ukuma okuncane kungcono kuwo wonke umuntu. Funda ububanzi obujwayelekile kuqala—lobo lapho izihlakala, izindololwane, namahlombe ezizwa ekhululekile futhi ukuqondisa komboko kubambe khona.
SCAPULA & RANGE
Izindwani zamahlombe azilungisiwe—zihamba ngokwemvelo ezimbanjeni
Ngokungafani nomshini wokunyathelisa ebhentshini, i-push-up ayiwaphini amahlombe ebhentshini. Njengoba wehla ziyasondelana ndawonye, futhi njengoba ukhuphuka zisakazeka ngokwemvelo eduze kwezimbambo. Unganyakazi ubheke ezindlebeni, futhi ungaziphoqeleli ukuthi zihoxiswe ngokugcwele kukho konke ukuphindaphinda.
Ukujula akunqunywa kuphela ngokuthi isifuba sithinta phansi. Ibanga lakho lamanje liyinoma yini ekuvumela ukuthi ubambe ukuqondisa kwesiqu nendawo yesandla nendololwane ngaphandle kobuhlungu ngaphambili ehlombe. Ama-push-ups amadolo kanye nama-push-ups e-incline yizinyathelo ezivumelekile: anciphisa isisindo somzimba esithwalwa yimilenze engaphezulu ukuze ukwazi ukuzijwayeza uhla olugcwele.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izinqe nomhlane ophansi kuyahlehla
- Lokho okubonayo
- Isisu siwela phansi ngaphambi kokuba ukwehla kuqale, futhi isifuba sikhuphuka kuqala endleleni eya phezulu.
- Imbangela engaba khona
- Ubunzima bungase budlule isilawuli sakho se-trunk samanje, noma ungase uphushe ama-reps ngenkathi ukhathele.
- Indlela yokulungisa
- Dweba izimbambo ngase-pelvis bese ucindezela ama-glutes. Uma ukuqondanisa kusaphuka, beka izandla zakho ebhentshini noma odongeni.
Izinqulu zikhuphuka zibe isiqongo
- Lokho okubonayo
- Izinqe zihlezi ziphakeme kunamahlombe futhi ikhanda kuphela lehla phakathi kwezandla, eduze ne-pike kune-push-up.
- Imbangela engaba khona
- Imvamisa ukuguquguquka kokungazi lutho kwesisindo somzimba ukuya ezinyaweni ukuze kwehlise isifuba nama-triceps.
- Indlela yokulungisa
- Hambisa amahlombe phezu kwezandla futhi wandise kusukela kumqhele kuya ezithendeni. Sebenzisa ukushintshashintsha kokuthambekela ukuze wehlise umzimba wonke ndawonye.
Izindololwane ziphumela kude emaceleni
- Lokho okubonayo
- Ukusuka phezulu, izingalo ezingenhla ziphumela ekuphakameni kwehlombe futhi izindololwane zihlala kahle ngaphandle kwezihlakala.
- Imbangela engaba khona
- Izandla zingase ziphakame kakhulu noma zivuleke kakhulu, futhi ungase wehlise isifuba kuphela ngenkathi uphakamisa amahlombe.
- Indlela yokulungisa
- Letha izandla ngaphansi komugqa wehlombe bese ukhomba izindololwane emuva. Thola ububanzi obungama-degree angu-30–60 lapho amahlombe ezizwa ekhululekile.
Ukuhola ngesilevu nokukhahla intamo
- Lokho okubonayo
- Isilevu noma isiphongo sisondela phansi ngaphambi kwesifuba futhi amehlo abheke phambili.
- Imbangela engaba khona
- Ungase wenze i-rep ibukeke ijulile kunalokho eyikho, noma uphakamisa ikhanda ukuze uhlole phansi.
- Indlela yokulungisa
- Bheka phansi ngaphambi kwezandla zakho bese ugcine ingemuva lentamo lide. Isifuba sehle phakathi kwezandla.
Ukugijima ebangeni elifushane
- Lokho okubonayo
- Izindololwane azigobi neze futhi umzimba ugxuma ngokushesha usuka phansi.
- Imbangela engaba khona
- Ukubeka phambili isibalo sembuyiselo eqondiwe noma isivinini ngezindleko zokwehla okulawulwayo kanye nokujula kwakho kwangempela okutholakalayo.
- Indlela yokulungisa
- Thatha imizuzwana emibili ukuze wehle futhi ume kancane ngenhla nje kwesitezi. Khetha ukuhluka nokubala kwenani elikuvumela ukuthi uphinde uhla olufanayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Wall push-up
Beka izandla odongeni bese uhambisa umzimba wonke njengomugqa owodwa ukuze ufunde iphethini yokucindezela.
Qhubekela phezulu
Beka izandla ebhentshini eliqinile noma ibhokisi ukuze unciphise umthwalo futhi uzilolonge uhla oluphelele lokunyakaza.
Ukusunduza amadolo
Bamba ukuqondanisa ukusuka emadolweni uye ekhanda ngenkathi ujwayela ukuma phansi kanye nesidingo sesihlakala.
I-push-up evamile
Sekela ezinzwaneni futhi wakhe ukuphindaphinda ngokujula okufanayo kanye nokuqondanisa kwesiqu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zijwayeze izikhathi ezimbili noma ezintathu ngeviki okungenani usuku olulodwa lokululama phakathi kwamaseshini. Enguqulweni yakho yamanje, shiya izimpinda ezimbili noma ezintathu ubeke eceleni kuyilapho ubambe ukuqondanisa kwesiqu okufanayo nokujula ngempinda yokugcina. Ukuqongelela ukuphindaphinda okuphelele endaweni ephakeme kufundisa ikhono kangcono kunokuphoqa ukusunduza phansi okukodwa noma okubili.
I-Reps
6–12
Ngaphakathi kobubanzi lapho isifuba nezinqulu zihamba ndawonye
Amasethi
2–4
Phumula imizuzwana engu-90–150 phakathi kwamasethi
Inqubekelaphambili
+1–2 impinda
Engeza kuphela uma zonke izimpinda zibukeka ngendlela efanayo
- Uma usuqedile ukuphindaphinda okungu-12 kuwo wonke amasethi amathathu ngokujula okufanayo nokuqondanisa kokuhluka kwakho okukhethile, yehlisa ukusekela ngesinyathelo esisodwa.
- Qeda isethi ekuphindaphindweni kokuqala lapho ama-hips axega noma indlela yendololwane ishintsha kakhulu, futhi wehlise ama-reps kusethi elandelayo.
- Uma izihlakala zakho zingakhululekile, izibambo noma ama-push-up angakunika isihlakala esingathathi hlangothi-sebenzisa izinto ezingasheleli kanye nephansi.
Imibuzo evame ukubuzwa
Ingabe ukusunduza kwamadolo kusabalwa njengokuzivocavoca kwesifuba?
Bayakwenza. Ucwaningo luye lwabika ukuthi ukuguquguquka kwamadolo kunciphisa isisindo somzimba esithwalwa yizitho ezingaphezulu ngenkathi umnikelo ohlobene wemisipha eyinhloko awuhluke kakhulu ku-push-up evamile. Bamba ukuqondanisa ukusuka emadolweni ukuya ekhanda bese uzilolongela uhla olugcwele.
Ingabe indawo ebanzi yesandla isebenza isifuba kakhulu?
Akunjalo. Ezinye izifundo ze-EMG empeleni zithole umsebenzi ophezulu we-pectoralis omkhulu kanye ne-triceps enendawo encane yesandla. I-EMG iyodwa ayikwazi ukuxazulula imibuzo mayelana nokukhula kwemisipha, ngakho-ke beka phambili ububanzi obujwayelekile lapho izihlakala namahlombe kukhululekile futhi izindololwane zihlala zizinzile.
Ubufakazi nezinkomba
- 1. I-NASM - Umtapo wokuzivocavoca wePush-Up
- 2. I-ACE - Umtapo wokuzivocavoca wePush-Up
- 3. Cogley et al. — Ukuphusha kwemisipha ngokushiyana kwezandla
- 4. Suprak et al. - Isisindo somzimba sisekelwa kuma-push-ups ajwayelekile namadolo
- 5. UGottschall et al. - Amaphethini okuvuselela imisipha kuma-push-ups nakuma-bench press
- 6. Youdas et al. - Umlenze ophezulu kanye nomsebenzi wangaphambili we-serratus ku-push-up evamile
