Hlola Ubuciko Bomzimba Wakho Ophezulu Nge-Test Push Up

Ukuhlolwa kokuqina komzimba kuyindlela elula yokulandelela inqubekelaphambili yakho yokuzivocavoca

Ukunyusa amaphuzu akuyona nje indlela enhle yokwakha amandla angaphakathi emzimbeni nokukhuthazela, kodwa kuyindlela enhle yokuhlola amandla akho emzimbeni wegazi kanye nokukhuthazela.

Ukuhlolwa kwe-push-up kuyinto test eyisisekelo yokuzivocavoca ezisetshenziswa abaqeqeshi, abaqeqeshi kanye nabagijimi ukuhlola ukuqina umzimba emzimbeni futhi ukuqapha inqubekela phambili ngesikhathi namandla kanye nokuqeqeshwa imfanelo. Lokhu kuhlolwa okulula kukusiza uqhathanise ukukhuthazela komzimba wakho ophezulu kunabanye beminyaka yakho nobulili bese ulandelela uhlelo lwakho lokuzivocavoca ngokuhamba kwesikhathi.

Kungani Ukukhathazeka Ngamandla Amandla Omzimba Nokukhuthazela?

Amandla nokukhuthazela emisipha yomzimba ophezulu , ngokukhethekile isifuba, amahlombe, i-triceps kanye nenhloko kuyisibonakaliso esihle sokuqina komzimba. Ukuzivocavoca okulula kuhlanganisa imisipha kulo lonke umzimba - kusuka enhlokweni kuya emlenzeni - ukuze ugcine isikhundla esiqinile. Amandla omzimba ophezulu kanye nokukhuthazela kubalulekile kubagijimi abanjengobagijimi, abagibeli, noma abagibeli begalofu abafuna amandla namandla kusuka ezandleni zabo nasehlombe ukuze benze kahle futhi bagweme ukulimala. Kodwa umzimba ophezulu ophezulu nawo ubalulekile kuwo wonke umuntu ofuna ukwenza izinyathelo zansuku zonke, njengokuthwala imithwalo noma ukuqoqa izingane, kalula futhi ngaphandle kokulimaza.

Imisipha Eyisisekelo Esetshenziswe Ngesikhathi Sokuqhuma

• Amahlombe (Deltoids Anterior and Medial))
• I-Chest (Pectorals)
• Emuva kwe-Upper Arm (Triceps)

Indlela Yokwenza Ukuhlolwa Kwe-Push-Up

Ngenkathi wenza ama-push-ups, uphakamisa cishe u-75% wesisindo sakho somzimba wonke.

Ukusebenzisa isikhundla sokuguquguquka okuguquguqukayo kunciphisa lesi simali sibe ngu-60% wesisindo sakho somzimba esiphelele.

Ukuhlolwa okujwayelekile kwe-Push-up

• Yenza ukufudumala okwesikhashana ngaphambi kokwenza noma yikuphi ukuhlolwa komzimba.
• Qala endaweni yokucindezela ezandleni nasezinzwaneni ngezandla ngezandla ze-shoulder shoulder-width kanye namagqabha avuliwe ngokugcwele.
• Ngenkathi ugcina umugqa oqondile kusuka ezinzwaneni kuya ezinqanyeni, futhi emahlombe, wehlisa umzimba wakho ophezulu ukuze izimbongolo zakho zigobe kuma degree angu-90.

• Phindela emuva kuze kube sekuqaleni.
• Lokho kuyodwa impendulo.
• Qhubeka nale fomu futhi ugcwalise izikhathi eziningi ngangokunokwenzeka ngaphandle kwephulwa ifomu.
• Qopha inani eliphelele lezingcindezi ezigcwele eziqediwe.

Ukuguqulwa Push Up-Test
Inguqulo eguquliwe yokuhlolwa isetshenziselwa abesifazane, abavame ukuba namandla omzimba osondelene kakhulu kunamadoda. Isivivinyo senziwa ngendlela efanayo ngenhla, kodwa isebenzisa ukuguqulwa kwamandla, "ngamadolo".

• Yenza ukufudumala okwesikhashana ngaphambi kokwenza noma yikuphi ukuhlolwa komzimba.
• Qala endaweni eguquguqukayo yokucindezela-up, ezandleni nasemadolweni ngezandla ububanzi be-shoulder shoulder and elbows ngokugcwele.
• Yehlisa izintambo, uphinde uhambise izandla kuze kube yilapho udala umugqa oqondile kusuka emadolweni, kuya ezinqulwini, nakumahlombe.
• Ngenkathi ugcina indawo eqondile emadolweni kuya emahlombe, wehlisa umzimba wakho ophezulu ukuze izimbongolo zakho zigobe kuma degree angu-90.
• Phindela emuva kuze kube sekuqaleni.
• Lokho kuyodwa impendulo.
• Qhubeka nale fomu futhi ugcwalise izikhathi eziningi ngangokunokwenzeka ngaphandle kwephulwa ifomu.
• Qopha inani eliphelele le-push-ups ephelele eguquliwe.
  

Indlela Yokufaka Amaphuzu Wakho Wokuphenya Imiphumela Yokuhlolwa Kwempilo

Ngemva kokuphelela kwakho, ukuhlolwa, qhathanisa imiphumela yakho ezinkambisweni nezincomo zesikhathi sakho nobulili netafula elilandelayo.

Ukuze uhlole inqubekelaphambili yakho yokuqeqeshwa, ungenza ukuhlolwa kwe-push-up wonke amasonto angu-8 kuya kwangu-12.

Ufuna ukwandisa isikolo sakho? Zama amathiphu alula okwenza ukwenza okuningi okuphrinta u-Ups

Umthombo:

McArdle WD et al, Essential of Percsiology, 2000, 2006. Ishicilelwe nguLippincott Williams & Wilkins.

Push Up Test Results Fitness