Uma uqala uhlelo lokuzivocavoca, kuwumqondo omuhle ukusungula izilinganiso ezimbalwa zokuqala ukuze ukwazi ukulandelela inqubekelaphambili yakho futhi uqinisekise ukuthi uthola imiphumela. Ukuthatha izilinganiso zakho, ukuhlela isilinganiso senhliziyo yakho yokuphumula kanye / noma ukuthola amafutha omzimba wakho ahlolwe yizindawo ezinhle zokuqala, kodwa kuthiwani ngempilo yakho?
Ukuhlolwa kokufaneleka kuyindlela enhle yokukala ukuthi ukuphi futhi ukuhlolwa kwe-pushup kuyintandokazi yabaqeqeshi bomuntu siqu ngoba kuyindlela elula yokulinganisa ukukhuthazela nokuqina komzimba okuphezulu.
I-Pushups ihilela cishe yonke imisipha yomzimba wakho ophezulu, kufaka phakathi isifuba, amahlombe kanye ne-triceps ne-abs futhi emuva ukusebenza njengama-stabilizers. Uma wenza ngezinzwane zakho, usebenze cishe yonke imisipha emzimbeni, okwenza kube nomzimba owodwa osebenza kahle nakakhulu owenzayo.
Akukhona lokho kuphela, kodwa ukwenza ukuhlolwa kwe-pushup njalo njalo kukunikeza imiphumela ebonakalayo ongayilandela. Ngokulahlekelwa isisindo, imiphumela yakho izoshintshashintsha futhi ngokuvamile kufanele ulinde amasonto noma izinyanga ukuze ulahlekelwe isisindo esibalulekile. Ngokusebenzisa lokhu kuhlolwa kwe-pushup, ungabona ukuthi unamandla kangako futhi lokho kungase kube yinto eyodwa kuphela ekushukumisela ukuba uqhubeke.
Indlela Yokwenza Ukuhlolwa Kwe-Pushup
Ukuhlolwa kwe-pushup kuklanyelwe ukusungula isisekelo sokukhuthazela kwemisipha namandla angaphezulu omzimba. Uma usuzuzile isikolo sakho, phinda uhlole futhi njalo emavikini angu-4-6 ukulandelela intuthuko yakho.
Ngokufaka ama-pushups esimisweni sakho sokusebenza njalo futhi usebenze ngamandla akho omzimba ongaphezulu, ungandisa inani lamaphutha ongawenza ngokuhamba kwesikhathi.
Uma ungeke ukwazi ukwenza amaphuzu ahlongozwe ngezansi, zama inguqulo eguquliwe ngamadolo phansi bese ulandelela ukuthi ungaphila ngefomu elihle, usebenzela ukuthuthukisa kule nombolo futhi usebenze ngendlela yakho kuze kube ngaphezulu izinguqulo eziphambili.
- Qala nge-5-10 imizuzu ye- cardio ukufudumala imisipha
- Kubantu: Ngena esimweni sokubamba ngezandla nezinzwane . Izandla kufanele zibe nge-shoulder-width eceleni, buye ngqo futhi ikhanda.
- Kwabesifazane: Ngena endaweni yokubamba ngezandla namadolo . Izandla zakho kufanele zibe nge-shoulder-width ngaphandle futhi emuva kwakho kufanele kube ngqo nekhanda lakho liphakanyisiwe.
- Ngaphansi kwe-pushup, ukugoba izintambo bese wehlisa phansi kuze kube yilapho isithombeni sithinta umthamo. Umhlane wakho kufanele ube oqondile futhi oqinile kulo lonke ukuhamba futhi isisu sakho akufanele sithinte umthamo.
- Pushisa endaweni ecacile yengalo.
- Qhubeka nokwenza ama-pushups amaningi ngangokunokwenzeka ngefomu elihle ngezinga elihambisanayo.
- Misa ukuhlolwa uma uhlunga noma uma ifomu lakho lishela.
- Sebenzisa ithebula elingezansi ukuze uthole isikolo sakho, esekelwe kwinombolo yamapushups ongayenza ngokulandelana ngaphandle kokuphumula.
Ithebula: Imiphumela ye-Pushup yeTest Fitness
| Abesifazane | Iminyaka engu-20-29 | I-Age 30-39 | Ubudala 40-49 | Ubudala 50-59 | Ubuneminyaka engu-60-69 |
| Kuhle kakhulu | 30 | 27 | 24 | 21 | 17 |
| Kuhle kakhulu | 21-29 | 20-26 | 15-23 | 11-20 | 12-16 |
| Kuhle | 15-20 | 13-19 | 11-14 | 7-10 | 5-11 |
| Okulungile | 10-14 | 8-12 | 5-10 | 2-6 | 2-4 |
| Kudinga ukuthuthukiswa | 9 | 7 | 4 | 1 | 1 |
| Amadoda | |||||
| Kuhle kakhulu | 36 | 30 | 25 | 21 | 18 |
| Kuhle kakhulu | 29-35 | 22-29 | 17-24 | 13-20 | 11-17 |
| Kuhle | 22-28 | 17-21 | 13-16 | 10-12 | 8-10 |
| Okulungile | 17-21 | 12-16 | 10-12 | 7-9 | 5-7 |
| Kudinga ukuthuthukiswa | 16 | 11 | 9 | 6 | 4 |
Ukufinyelela ku-Toe Pushups
Ngenkathi ukuqhuma emadolweni kulungile kwabaningi bethu, kuwumqondo omuhle ukusebenzela ukwenza amaphuzu aphelele futhi kukhona izinto ongazisebenzela ukwenza lokho kwenzeke.
Okunye okukhethwa kukho:
- Zama amaphuzu amabi - Ngalolu hlelo lokusebenza, empeleni uqala ngokulala ngesisu sakho, izandla ezihlangothini zomxhwele nezinzwane phansi. Manje, phakamisa uphendule ngokugcwele, bese ubeka amadolo phansi ukuze wehle phansi. Lokhu kukusiza ukwakha amandla kanye nomzimba ongaphezulu ngaphandle kokuthi wenze okugcweleyo ezinzwaneni, uma lokho kuyinselele kakhulu kuwe.
- Zama okunye okugcwele okugcwele ngokuzivocavoca - Ngaso sonke isikhathi lapho wenza umtimba womzimba ophezulu nge-pushups, zama eyodwa ezinzwaneni zakho. Ukuzivocavoca ngalunye, zama ukufaka okunye kokunye okuyi-toe ukuxuba kumxube ngaphambi kokubuyela phansi emadolweni bese uqedela isethi.
Isihluthulelo sangempela singaguquguquki kunanoma yini enye, ngakho qiniseka ukuthi wenza amaphuzu okungenani izikhathi ezimbili ngesonto ukwakha amandla nokukhuthazela okwengeziwe.
Umthombo:
I-American College of Sports Medicine. (2006). Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba. Baltimore, MD: uLippincott Williams & Wilkins.