STABILITY BALL PUSH-UP
Ibhola lokuzivocavoca i-push-up ayilona iqhinga lokubambelela ebholeni, kodwa kunalokho indlela yokugcina indlela yokuphusha phezulu ngisho nasemaphuzwini okusekela aphansi omzimba.
I-pushup yebhola yokuzivocavoca kuleli khasi iwukuhluka lapho ubeka khona izandla zombili phansi bese ubeka zombili izinqe noma amaqakala ebholeni lokuzivivinya, njengoba kuboniswe kuvidiyo. Njengoba izinyawo ziphakanyiswa, umthwalo osemzimbeni ongenhla uyashintsha, futhi ibhola lingakwazi ukugoqa emuva naphambili futhi kwesokunxele nakwesokudla, okudinga ukulawulwa hhayi kuphela kwe-pectoralis enkulu, i-triceps, nemisipha yangaphambili ye-deltoid, kodwa futhi i-torso ne-pelvis. Nokho, ibhola elingazinzile alikwenzi ngokuzenzakalelayo yonke imisipha isebenze kakhulu. Olunye ucwaningo alutholanga umehluko obalulekile phakathi kwezinyawo ebholeni kanye nebhentshi elizinzile, kuyilapho olunye ucwaningo oluncane lwathola ukwenziwa kusebenze kwe-triceps ephakeme ne-rectus abdominis kunokuphusha okuvamile. Ngakho-ke, isebenzise njengenketho yokwandisa ubunzima nokulinganisela izimfuno ngemva kokuphusha okuvamile kunokuthi 'isebenza kangcono'.
- 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 nezinyawo eziphakeme, ukusekelwa kwe-torso okungazinzile
Ingabe ukubeka izinyawo zakho ebholeni lokuzivocavoca kunikeza umsebenzi omkhulu wesifuba kunokuphusha okuvamile?
Lokhu akunjalo ngempela. Ezifundweni ezinezinyawo ebholeni, umsebenzi omkhulu we-pectoralis wawufana nokusekelwa okuvamile noma okuzinzile, ngokungafani okubonwa ku-triceps ne-rectus abdominis kuye ngocwaningo. Kunembile kakhulu ukukholelwa ukuthi izinga lokuma liyashintsha ngenxa yokungazinzi nokuphakama kwezinyawo kunokuvuselela imisipha.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibhola nezimo zephansi kuqala
Sebenzisa ibhola lokujima elingalimazi elidizayinelwe ukusekela isisindo somzimba wakho futhi uligcwalise ngomoya ebangeni elinconyiwe lomkhiqizi. Khetha indawo eyisicaba lapho ibhola nezandla kungeke kushelele khona, futhi ugcine ibanga elanele ukusuka ezindongeni ezizungezile, izinto zokusebenza namakhona.
- 2
Gingqa umzimba wakho phezu kwebhola ukuze ungene ngokuphepha
Lala phambi kwebhola, beka isisu sakho namathanga akho ebholeni, bese ubeka izandla zombili phansi. Thatha igxathu eliya phambili ngezandla zakho bese uvumela ibhola ukuthi ligingqike lisuka emathangeni liye ezinqeni zakho. Ekuqaleni, beka i-shin ephakathi ebholeni, futhi kuphela lapho usujwayele, hambisa iphuzu lokusekela liye eqakaleni lakho.
- 3
Qondanisa izandla nezinqulu ukuze udale ipulangwe
Beka izandla zakho zibe banzi kancane kunamahlombe akho bese ucindezela iminwe yakho phansi. Qondanisa amahlombe akho phezu kwezihlakala zakho, bese uqinisa isisu sakho kanye ne-glutes ukuze izimbambo zakho ne-pelvis kuhlale kunqwabelene futhi umzimba wakho wenze umugqa omude oqondile kusukela ekhanda kuya ezithendeni.
- 4
Beka phakathi ibhola bese wehlisa isifuba sakho nesinqe ndawonye
Hofuzela bese ugobisa izindololwane zakho zibuyele emuva ukusuka enkambweni yakho cishe ngamadigri angama-30-60. Yehlisa isifuba nezinqulu zakho ngesivinini esifanayo bese ucindezela kancane ebholeni ngemilenze yomibili ukuze uvimbele ukunyakaza kwezinhlangothi. Yima kancane ngaphambi kokuba amahlombe akho agibele phambili noma ama-arch akho angemuva.
- 5
Phusha phansi futhi wehle ngaphansi kokulawula
Phusha intende yakho yonke phansi, uqondise izindololwane zakho, bese ubuyela endaweni yokuqala. Ekupheleni kwesethi, kunokuba unciphise izinyawo zakho ngokushesha, guqa kancane amadolo akho bese uhamba emuva ngezandla zakho, uvumele ibhola ukuba ligoqe lisuka ezinqeni liye emathangeni akho, bese wehlisa izinyawo zakho phansi.
BALL CONTACT
Lapho ibhola lisondela ezinqeni zakho, lizinza ngokwengeziwe, futhi lapho lisondelana namaqakala akho, liba namandla ngokwengeziwe.
Okokuqala, beka ibhola ububanzi phakathi kwama-shins akho. Indawo ethintana nebhola inkulu futhi indawo yokusekela iseduze nendawo ephakathi komzimba, okwenza kube lula ukulawula ukunyakaziswa kwesokunxele nakwesokudla. Uma usujwayele, ungakwazi ukulisondeza kancane ibhola emaqakaleni, kodwa lokhu akuqinisekisi inani elifanayo lokuphindaphinda ngoba ukuma kwesandla sakho kanye ne-engeli yomzimba nakho kuzoshintsha.
Uma ubeka ibhola ezinzwaneni zakho kuphela, ibhola lingawa kalula ngisho nokunyakaza kancane konyawo lwakho. Imilenze yakho ihlangene, beka ingaphezulu lonyawo lwakho noma iqakala phakathi nendawo yebhola bese uhlola ngaphambi kokuphindaphinda kokuqala ukuthi ibhola alisuki ngapha nangapha. Ezinsukwini lapho ushintsha izindawo zebhola, ungakhulisi ukujula okuphansi noma inombolo yokuphindaphinda ngesikhathi esisodwa.
Iphuzu elibalulekile: Imibandela okufanele isetshenziswe ngokushesha: Sekela i-mid-shin → Gcina ukuqondanisa izikhathi eziyisi-6 → Hamba kancane uye eqakaleni kuphela esikhathini esilandelayo.
PLANK ALIGNMENT
Ukushwiba kwebhola kulawulwa ngokugcina izimbambo nezinqe zisezingeni, hhayi ngokugoba umhlane ongezansi.
Uma ibhola liya emuva naphambili, kulula ukuthi izinqulu zakho zikhuphuke noma umhlane wakho ongezansi ugoqe. Kunokuba ungene esiswini sakho, vumela izimbambo zakho zihlale okhalweni lwakho ngaphandle kokubamba umoya, futhi qinisa okhalweni lwakho namathanga ukuze ugcine imilenze yakho njengesigaxa esisodwa eside. Ukuphindaphinda lapho isifuba kuphela sehla kuqala noma kusele i-pelvis kuphela kuwuphawu lokuthi uhla olusebenzayo lweqiwe.
Uma umlenze owodwa ucindezela kakhulu ebholeni, ibhola ligingqika liye eceleni bese i-pelvis ijikeleza. Qondanisa amaqakala womabili futhi uhlanganise kancane amathanga akho. Uma uqhubeka nokukhukhuleka uye ohlangothini olulodwa, hambisa ibhola ngasezinqeni zakho bese uqala futhi ngokuphindaphinda okumbalwa kune-pushup evamile.
SHOULDER & ELBOW PATH
Ngisho noma umzimba wakho ophansi uzinzile, indlela eyisisekelo yokusunduza yezihlakala nezindololwane zakho ayishintshi.
Gcoba iminwe yakho ibe banzi bese ucindezela isisekelo sesithupha sakho nomunwe wokukhomba phansi. Njengoba wehla, izindololwane zakho zizohlehla ngokulandelana cishe ngamadigri angama-30-60 ukusuka enyameni yakho, kunokuba zinwetshwe ngokugcwele ekuphakameni kwehlombe. Qiniseka ukuthi izindololwane zakho zilandela ngenhla nje kwezihlakala zakho nokuthi womabili amahlombe awehla ngenani elifanayo.
Njengoba izinyawo zakho ziba phezulu, ukusatshalaliswa kwesisindo sakho kungase kushintshele kumzimba wakho ongenhla, ngakho-ke ungaziphoqeleli ukwenza inani elifanayo lokuphindaphinda njengoba ubungenza ngokucindezela okuvamile. Uma amahlombe akho ekhuphukela ezindlebeni zakho noma intamo yakho iqale iye phansi, qeda ukuphindaphinda bese uhambisa ibhola endaweni ezinzile.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibhola ligingqika ohlangothini olulodwa
- Lokho okubonayo
- Njengoba uphinda, unyawo olulodwa kuphela noma i-shin ehlala ebholeni futhi i-pelvis yakho iyajikeleza.
- Imbangela engaba khona
- Ukucindezela emilenzeni yomibili kungase kuhluke, noma indawo yokusekela ingase ibe mncane kakhulu ngokubeka ibhola eduze nezinzwane.
- Indlela yokulungisa
- Misa isethi, hambisa ibhola phakathi nendawo yezinqe zakho, futhi uleveli kabusha amaqakala nezinqulu zakho.
Ukuhlehla eqolo kanye nezimbambo eziphakamisayo
- Lokho okubonayo
- Isisu sakho sehla ngaphambi kwesifuba sakho futhi umhlane wakho ugoba njengomnsalo.
- Imbangela engaba khona
- Isimo sakho samanje sokusekela kanye nenani lokuphindaphinda kungase kube ngaphezu kokulawula kwakho kwe-torso noma izinqe zakho zingase ziqine.
- Indlela yokulungisa
- Hambisa ibhola ngasezinqeni zakho, qinisa izinqulu zakho, futhi usebenzise kuphela ububanzi obukuvumela ukuthi uhambise isifuba nezinqulu zakho ngesivinini esifanayo.
Isinqe sami siphakama njengentaba
- Lokho okubonayo
- Ibhola liginqa libheke emzimbeni wakho futhi izinqulu zakho zikhuphukele phezulu kunamahlombe akho, eduze kwe-pike.
- Imbangela engaba khona
- Uzama ukusimamisa ibhola ngokulidonsa ngezinyawo zakho, noma unxephezela ukukhathala kwengalo nge-engeli yomzimba wakho.
- Indlela yokulungisa
- Shelelezisa imilenze yakho emuva isikhathi eside ngokwanele ukuze ugcine ibhola ngaphansi kwezinqe zakho futhi unciphise inani lokuphindaphinda. Uma ungakwazi ukubuyela epulangeni, qeda isethi.
Izindololwane zihlukene ekuphakameni kwehlombe
- Lokho okubonayo
- Ngezansi, izingalo ezingaphezulu zisakazwa ezinhlangothini ezicishe zibe ngama-degree angama-90 futhi ingaphambili lamahlombe licindezelwe.
- Imbangela engaba khona
- Isikhala sakho singase sibe banzi kakhulu noma ungakwazi ukulawula umthwalo wakho ongaphezulu womzimba.
- Indlela yokulungisa
- Buyisela izandla zakho endaweni ebanzi kancane kunamahlombe akho bese ubeka izindololwane zakho zibuyele emuva. Uma kunesidingo, nciphisa ukuya emadolweni ama-pushups noma ama-pushups avamile.
Ngokushesha lapho isethi isiphelile, gxuma ezinyaweni zakho kuqala.
- Lokho okubonayo
- Njengoba ukhipha unyawo ngokushesha, ibhola liyagxuma futhi isisindo sakho sishintshela ezihlakaleni nasemahlombe kungazelelwe.
- Imbangela engaba khona
- Uhlela kuphela ukuphindaphinda kokuzivocavoca futhi awulungiseleli ukunyakaza kokuphuma okuphephile.
- Indlela yokulungisa
- Gobisa kancane amadolo akho, hamba uye emuva ngezandla zakho, buyisela ibhola emathangeni akho, bese wehlisela izinyawo zombili phansi ngokulandelana.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
push up njalo
Yenza ama-reps angu-8-12 endaweni eyisicaba enokuqondanisa kwe-torso efanayo kanye nendlela yendololwane.
Ama-push-ups anezinyawo ebhentshini eliphansi
Okokuqala zivumelanisa nomthwalo ongaphezulu womzimba futhi wehlise ukuma endaweni ephakeme ezinzile.
Shin ukwesekwa ibhola push-up
Beka ibhola phakathi phakathi kwama-shins akho bese uqala ngama-reps amancane endaweni ebanzi yokuxhumana.
i-ankle support exercise ball push-up
Hambisa iphoyinti lokusekela emaqakaleni kuphela lapho ibhola ne-pelvis zizinzile kusukela ekusekelweni kwe-shin.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-1-2 ngeviki njengesesekeli esithuthukisiwe sokuzivocavoca kwesifuba noma njengendlela yokulawula i-torso. Uma ukwazi ukwenza ama-pushups avamile angu-8-12 ngezinyawo zakho ebhentshini elizinzile ngaphandle kobuhlungu, qala ngokusekela i-shin. Isethi ngayinye inezimpinda ezi-2 ezisele ngaphambi kokuthi ibhola liqale ukuzamazama.
inombolo
5-10 izikhathi
Qeda ngaphambi kokuthi amabhola kanye ne-pelvis inyakaze
setha
2–4 amasethi
90–180 amasekhondi alulame phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Phusha ngendlela efanayo ngaphandle kokuhlehla
- Uma ibhola seligxilile futhi i-torso yakho iqonde nesobunxele kanye nezinga lehlombe elingakwesokudla ligcinwa ukuphindaphinda kokugcina, engeza ukuphindaphinda okukodwa esimisweni esilandelayo.
- Kuphela ngemva kokwenza zonke izimpinda ozihlosile kancane kancane lapho ususa khona ibhola kusuka ezinqeni uliyise emaqakaleni. Ayishintshi indawo yokusekela nokujula ngesikhathi esifanayo.
- Uma ibhola ligingqika emaceleni noma izinyawo zakho ziyashelela, qeda isethi ngokushesha bese uhlola kabusha okokusebenza nezimo zephansi.
Imibuzo evame ukubuzwa
Ingabe kufanele ubeke ibhola phakathi kwama-shins akho noma amaqakala akho?
Qala ngama-mid-shin, anendawo yokuxhumana ebanzi futhi kulula ukuyilawula. Kuphela uma ibhola ne-pelvis kuhlale kuqinile ama-reps angu-5-10, ihambise kancane emaqakaleni. Uma uligqoka kuphela ezinzwaneni zakho, ingozi yokuwa kwebhola ingase ikhule.
Ingabe elikhulu ibhola lejimu lingcono?
cha. Njengoba ibhola liya liba likhulu, ubude bonyawo kanye ne-engeli yomzimba kushintsha, kushintsha umthwalo ongaphezulu womzimba kanye nobunzima bokungena. Khetha usayizi oqinisekisa ukuthi ama-shin akho agxilile futhi izinyawo zakho azibambeki phansi noma okokusebenza okuseduze.
Ingabe lokhu kuwukuzivocavoca okufanayo nokuphusha phezulu lapho ubeka khona izandla zakho ebholeni lokuzivivinya?
Nakuba bebizwa ngegama elifanayo, banamazinga ahlukene obunzima nokungazinzi. Lo mhlahlandlela uhlanganisa kuphela ukubeka izandla zakho phansi nezinyawo zakho ebholeni, njengoba kukhonjisiwe kuvidiyo. Ukubeka izandla zakho ebholeni kunokungazinzi okukhulu esihlakaleni nangaphezulu kwezindawo zokusekela zomzimba futhi kufanele kubhekwe njengesinyathelo esihlukile sokuqhubeka.
Ubufakazi nezinkomba
- 1. Bezerra et al. - Ukuqhathaniswa komsebenzi wemisipha phakathi kwama-pushups ebhola lokuzivocavoca ajwayelekile, asekelwa ngesandla, nasekelwa unyawo
- 2. Lehman et al. - Ukuqhathanisa umsebenzi we-push-up muscle ngezandla noma izinyawo ebholeni lokuzivocavoca
- 3. Escamilla et al. - Ukuqhathaniswa kokuzivocavoca kwebhola lokuzivocavoca kanye nokusebenza kwemisipha eyinhloko
- 4. Kaur et al. - Ukusekela okuzinzile nokungazinzile kwendawo yemisipha yehlombe ephusha phezulu
- 5. Mendez-Rebolledo et al. - Ukuhlaziywa kwe-meta kwezinzinzisi zamahlombe ezindaweni zokusekela ezingazinzile.
