RING PUSH-UP
Ama-push-ups okukhala akukona ukunyakaza okujulile, kodwa kunalokho ukusunduza okulawula amaphuzu amabili okusekela anyakazayo.
I-ring push-up i-push-up eyenziwa ngezandla zombili ezibambe indandatho eshwibayo ngokuzimela. Nakuba imisipha ye-pectoralis enkulu, i-triceps, ne-deltoid yangaphambili isunduza umzimba, imisipha ezungeze isisu namahlombe kufanele ivimbele iringi ukuthi ingavuleki kanye nomzimba ukuba ungantengantengi. Ocwaningweni oluqhathanisa amadivayisi ahlukene okumiswa, amaphethini okuvuselela imisipha ahluka kuye ngesakhiwo sedivayisi ne-engeli yomzimba, futhi ukungazinzi akuzange kushukumise yonke imisipha ngokulinganayo. Ngakho-ke kunokuba ulengise izindandatho phansi noma uphoqelele isifuba sakho phansi, qala ekuphakameni okukuvumela ukuthi ugcine isikhundla sakho kokubili izindandatho nokuqondanisa kwekhanda kuya esithendeni kukho konke ukuphindaphinda.
- Imisipha eyinhloko
- I-Pectoralis enkulu, i-triceps
- Imisipha esekelayo
- Imisipha ye-deltoid yangaphambili, imisipha yesisu, imisipha ye-stabilizer yehlombe
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukusunduza okuvundlile okungazinzile, ukuzinza kwe-torso
Ingabe ama-pushups endandatho angcono kakhulu esifubeni sakho kunama-pushups avamile?
cha. Ezinye izifundo zithole ukwenziwa kusebenze okuphezulu kwemisipha ethile kuma-push-ups amisiwe, kodwa imiphumela iyahlukahluka kuye ngejometri yemishini, i-engeli, kanye nomhlanganyeli. Ukungazinzi futhi kwandisa izimfuno zokulawula i-torso, ngakho-ke uma ufuna ukugxila esifubeni sakho, i-pushup eqinile, evamile ingase ibe ngcono kuwe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola amahange namabhande kuqala
Yenza womabili amabhande abe nobude obufanayo futhi uwaxhume kumaphoyinti okubambelela aklanyelwe ukusekela isisindo somzimba wakho. Qinisekisa ukuthi amabhande aboshwe, amabhande namasongo awanawo ama-rips noma ama-cracks, bese ukhetha i-sole engashibiliki.
- 2
Ukusetha izinga lobunzima eringini ephezulu
Qala ngomzimba wakho nge-engeli, iringi ibekwe phakathi okhalweni lwakho nesifuba. Lapho iphakama iringi futhi lapho umzimba wakho usondela uqonde mpo, ingcindezi iyancipha. Yehlisa iringi kancane kancane ngemva kokuba usuyiphushele phezulu kancane kancane.
- 3
Dala isihlakala nepulanga lomzimba ogcwele
Bamba indandatho ujule entendeni yesandla sakho, ugcine isihlakala sakho sihambisana nengalo yakho. Beka indandatho ngaphansi kwamahlombe akho izingalo zakho ziqondile, futhi udale umugqa omude oqondile kusukela ekhanda lakho kuya ezithendeni zakho ngokuqinisa isisu nezinqulu zakho njengokungathi uhlanganisa izimbambo zakho ne-pelvis.
- 4
Gcina iringi iseduze futhi uyilawule phansi
Hofuza bese ugobisa izindololwane zakho zibuyele emuva ukusuka kumzimba wakho, cishe amadigri angama-30-45. Beka iringi eduze nomzimba wakho ukuze ingagqami ngaphandle, bese wehlisa isifuba sakho nesinqe kanye kanye. Yima kancane ngaphambi kokuba amahlombe akho ashone phambili noma umlenze wakho ugoge.
- 5
Cindezela phansi iringi bese uyishelelisa ibe yisiqephu esisodwa
Buyela endaweni yokuqala ngokuqondisa izindololwane zakho nomuzwa wokucindezela amasongo womabili ukuya phansi. Ungawaphoqi amasongo phezulu noma uzungezise izintende zakho ngokweqile, kodwa zimise buthule ngaphansi kwamahlombe akho bese uqala ukuphindaphinda okulandelayo.
HEIGHT & LOAD
Ubude bendandatho wukulungiswa okulula nokuphephe kunazo zonke ukuze kunqunywe izinga lobunzima.
Uma ukuma konyawo lwakho kufana, lapho uphakamisa iringi, umzimba wakho useduze kakhulu, okunciphisa isisindo ezandleni zakho. Lapho indandatho iphansi, umzimba wakho usondela eduze nendawo evundlile, okwandisa umthwalo. Ucwaningo lwakamuva lwama-push-ups amisiwe ema-engeli ahlukene luphinde lwabonisa ukuthi ukutsheka komzimba kwakuyisici esashintsha kakhulu ukusebenza kwemisipha yomzimba ongaphezulu. Kunokuba uphoqelele inani lokuphindaphinda ukuze ubekezelele ukungazinzi, kuyasebenziseka ukuqala ukusetha izinga lobunzima ngobude bendandatho.
Ngisho nobude obufanayo, kuba lula uma uhambisa unyawo lwakho ngaseringini, futhi kuba nzima uma uyisa unyawo lwakho emuva. Uma ushintsha ubude, ukuma konyawo, kanye nobubanzi bokunyakaza konke ngesikhathi esisodwa, kunzima ukwazi ukuthi kungani ukuma kwakho kugoqe. Shintsha into eyodwa nje kancane bese uhlola kabusha ikhwalithi izikhathi ezingu-6–10.
Iphuzu elibalulekile: Okujwayelekile ukuzama ngaso leso sikhathi: Qala endaweni ephakeme lapho ukukhala kwendandatho kanye nomzimba oqondile kugcinwa ukuphindaphinda okungu-6.
RING & ELBOW PATH
Iringi isondela eduze nomzimba ngaphansi kwehlombe futhi indololwane igoqwe ngokudayela emuva.
Uma iringi ivuleka kakhulu ngaphandle komzimba, indawo esekelayo iba ingazinzi futhi ingabeka ingcindezi ngaphambili ehlombe. Njengoba wehla, gcina iringi eduze kwesifuba sakho, izindololwane zakho zingemuva nje kwezihlakala zakho. Isibambo sendandatho kufanele simiswe ngokuhambisana nengalo, okuvumela ukuzungezisa kwemvelo kuze kufike endaweni lapho izintende zibhekene khona phezulu, uma lokhu kukhululekile kumuntu ngamunye.
Ngokungafani nesisekelo esinqunyiwe, indandatho ivumela isandla ngasinye ukuthi sihambe ngokuzimela. Uma uhlangothi olulodwa lwehla kuqala noma lunwebeka ngokuqhubekayo, lungisa ububanzi bohlangothi olubuthaka bese uphakamisa ukuphakama. Ukuphindaphinda okujulile okuletha isifuba ngaphansi kwamasongo kuwukuqhubeka kokuzikhethela uma unokuhamba okwanele kwehlombe nokulawula, hhayi okuzenzakalelayo.
SCAPULAR CONTROL
I-scapula inyakaza ilawulwa phezu kwezimbambo kunokuba ilungiswe ngokuphelele.
Ama-Push-ups, ngokungafani nama-bench presses, umsebenzi ovaliwe weketanga ovumela amahlombe ukuba ahambe phezu kwe-ribcage. Vumela amahlombe akho ukuthi avale ndawonye ngokwemvelo njengoba wehla futhi usakazeka emuva futhi njengoba ukhuphuka, kodwa uqhubeke uphusha iringi ngaphandle kokugudlisa amahlombe akho ezindlebeni zakho noma ukuphuma ngaphakathi kwamahlombe akho kakhulu.
Indawo yokusekela engazinzile yandisa umsebenzi we-muscle we-trunk kanye nemisipha ye-trapezius engaphezulu kwezinye izifundo, kodwa ukwanda komsebenzi we-serratus wangaphambili awuzange utholakale njalo. Ungayibheki i-pushup eyindandatho njengomsebenzi oyinhloso yonke wokuvuselela ihlombe, kodwa kunalokho isebenzise njengoshintsho oluthuthukisiwe olulandela ama-pushups avamile namapulangwe alawulwayo, angenabuhlungu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Iringi iyaqhubeka nokunwebeka nhlangothi zombili
- Lokho okubonayo
- Njengoba wehla, ukuhlukana kweringi kuyakhula futhi izihlakala nezindololwane zakho zibheke ezinhlangothini ezihlukene.
- Imbangela engaba khona
- Ubude beringi bungase bube buphansi kakhulu noma ikhono lakho lokuzinzisa iringi lizofinyelela umkhawulo wakho ngaphambi kwamandla esifuba sakho.
- Indlela yokulungisa
- Kunokuba uphakamise iringi bese uyidonsela eceleni komzimba wakho, cindezela phansi ukuze uyinzinzise. Yehla kuphela lapho ungagcina khona isikhala esifanayo.
I-pelvis iyacwila futhi izimbambo ziyakhuphuka.
- Lokho okubonayo
- Isisu sakho sehla ngaphambi kwesifuba sakho futhi umhlane wakho ugoba njengomnsalo.
- Imbangela engaba khona
- Imisipha yakho yesisu ingase ixege noma i-torso yakho ayisekeli isisindo sakho engeli yamanje.
- Indlela yokulungisa
- Phakamisa iringi, qinisa izinqulu zakho, bese uhambisa isifuba sakho nesinqe ndawonye ngenkathi ugcina izimbambo zakho nezinqe kunqwabelene.
Amahlombe akhuphukela ezindlebeni
- Lokho okubonayo
- Phansi, intamo ifinyeziwe futhi ingaphambili lamahlombe lidonswa ngokweqile phambili kwendandatho.
- Imbangela engaba khona
- Ububanzi bokunyakaza bujule kakhulu noma isilawuli sehlombe sokusunduza iringi siyalahleka ngenxa yokukhathala.
- Indlela yokulungisa
- Yehlisa ukujula, phakamisa indandatho, futhi ugcine intamo yakho isikhathi eside njengoba uqhubeka ucindezela indandatho uyibhekise phansi.
Indandatho eyodwa inyakaza kuqala
- Lokho okubonayo
- Isandla esisodwa siya phambili noma siphuma futhi isifuba nesinqe sizungeza ndawonye.
- Imbangela engaba khona
- Ubude bebhande lesobunxele nelesokudla bungase buhluke noma kungase kube nomehluko ebangeni elilawulekayo lazo zombili izingalo.
- Indlela yokulungisa
- Phinda ulungise ubude bebhande futhi ulungise izinhlangothi zombili ekujuleni kohlangothi olubuthakathaka. Uma kunesidingo, yenza izindlela ezingakwesokunxele nezingakwesokudla kuqala ngama-pushups avamile.
Ukushaya indandatho phezulu
- Lokho okubonayo
- Ngesikhathi unweba ingalo yakho, izindandatho ezimbili zihlangana ndawonye phakathi nendawo futhi isihlakala sakho sigobela ngaphakathi.
- Imbangela engaba khona
- Sengeza ukucindezelwa kwangaphakathi okungadingekile ukwenza amabele azizwe emakhulu.
- Indlela yokulungisa
- Misa izindandatho zihambisane ngaphansi kwehlombe ngalinye. Vumela kuphela ukuzungezisa okungokwemvelo kwesundu futhi ugcine isihlakala sihambisana nengalo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
ama-pushups aphezulu
Qala ngokufunda amapulangwe agcwele umzimba nezindlela zendololwane kubha emile noma ebhentshini.
ama-push ups phansi
Yenza ama-reps angu-8–12 ngokujula okufanayo kanye nokuqondisa kwe-torso endaweni yokusekela ezinzile.
ama-pushups aphezulu ring
Beka indandatho okhalweni uye ezingeni lesifuba futhi ufunde ukusekelwa kwesandla esizimele endaweni encane.
ama-pushups ring aphansi
Yehlisa ukuphakama kweringi isinyathelo esisodwa ngesikhathi, kodwa kuphela uma isikhala sendandatho nokuqondanisa okuphelele komzimba kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-1-2 ngeviki njengokunyakaza kwezobuchwepheshe noma okuyisizayo kokuzivocavoca kwesifuba. Abantu abakwazi ukulawula ama-push-ups avamile angu-8-12 ngaphandle kobuhlungu bayelulekwa ukuba baqale ngamasongo aphezulu. Shiya cishe ukuphindaphinda okungu-2 ngesethi ngayinye ukuze ushiye futhi uqede ngaphambi kokuba iringi iqale ukuntengantenga.
inombolo
6-10 izikhathi
Gcina isikhala sendandatho nokuqina komzimba ogcwele
setha
2–4 amasethi
90–180 amasekhondi alulame phakathi kwamasethi
inqubekelaphambili
Yehlisa indandatho ngo-5-10 cm
Kuphela uma zonke iziphindaphindo zizinzile
- Uma womabili amaringi asesimweni esifanayo futhi ikhanda, izimbambo, i-pelvis, nezithende zakho kuhamba ndawonye ngokuphindaphinda okokugcina, yehlisa ukuphakama kancane kweseshini elandelayo.
- Ezinsukwini lapho ngehlisa ubude bami, anginyusi ama-reps ami noma ukujula okuphansi ngesikhathi esifanayo. Shintsha okuhlukile okukodwa futhi ubone ukuthi ukuma kwakho kushintsha kanjani.
- Uma iringi inyakaza kakhulu noma uhlangothi olulodwa lunyakaza kuqala, qeda isethi ngokushesha kunokuba uphushele kubaphindi abahluleki.
Imibuzo evame ukubuzwa
Iringi kufanele ifakwe iphansi kangakanani?
Abukho ubude obumisiwe. Isikhala sendandatho, ukuqondanisa kwesihlakala, nokuphakama kwepulanga lomzimba ogcwele kufanelekile kuleveli yakho yamanje ngokuphindaphinda okungu-6–10. Qala kusukela okhalweni uye esifubeni bese wehlisa kuphela ngo-5-10 cm ngesikhathi.
Ingabe isifuba sami kufanele siye ngaphansi kweringi?
Akuyona imfuneko. Indandatho ivumela uhla olukhulu lokunyakaza, kodwa izinzuzo ziyalahleka uma ihlombe ligingqika liye phambili noma libangela ubuhlungu. Sebenzisa kuphela ukujula njengoba amahlombe nezihlakala zakho zingazinza futhi zibuyele endleleni efanayo.
Ngingakwazi ukufaka iringi phezulu?
Ukuzungezisa okungokwemvelo ngaphakathi kwebanga elinethezekile lengalo yakho kulungile. Nokho, asikho isidingo sokushaya indandatho kanzima noma ukugoba isihlakala sakho singene ngaphakathi. Okubalulekile ukuthi iringi ngayinye izinze ngaphansi kwehlombe.
Ubufakazi nezinkomba
- 1. Calatayud et al. - Ukuqhathaniswa komsebenzi we-push-up muscle kumadivayisi ahlukene amisiwe.
- 2. I-Snarr & Esco - Ukuqhathaniswa komsebenzi wemisipha ojwayelekile futhi omisiwe
- 3. UMok et al. - Ukuqashwa kwama-activator ehlombe kanye nemisipha ye-torso stabilizer ukuze kumiswe i-suspension push-up
- 4. Mendez-Rebolledo et al. - Ukuhlaziywa kwe-meta kwezindawo zokusekela ezingazinzile neziqinisi ze-scapular.
- 5. Ucwaningo ngomsebenzi wemisipha yomzimba ongaphezulu wama-push-ups amisiwe nge-engeli
