Hlanganisa ukuphakamisa amandla ukwakha isifuba, amandla nengalo kanye nehlombe ngokucindezeleka okuncane okuhlangene
Hlanganisa ukuqhuma phambili kuyindlela enhle yokuqala isimiso sokusekela uma unenkinga ukwenza i- push eyisisekelo phezulu . Ukusebenza okwamanje kuhloswe izinhlanzi eziyinhloko zesifuba (i-pectoralis enkulu nencane) kodwa ubeka ukucindezeleka okuncane kakhulu ezinqeni zakho futhi kunciphisa kakhulu inani lomzimba wesisindo ophakamisayo. Hlanganisa ukuphakama okukwenziwe kungenziwa cishe noma kuphi. Konke okudingayo kuyinto esitebeleni njengedeski, udonga noma enye ifenisha, kanye nemizuzu embalwa.
Hlanganisa ukuphakama okuyisimangalo esimisiwe uma uthola ukuthi ukucindezela okujwayelekile kuyinkimbinkimbi kakhulu, noma unenkinga ngokuya kalula phansi (futhi uphinde uphinde) noma kulabo abanezihlombe, isandla noma ukulimala ngesandla. Hlanganisa ukuphakama kwezingcingo kungakuvumela ukuba uthuthuke kusuka "elula" okulula ukusuka endaweni eseceleni ukuma usebenzisa udonga bese ushukuthela ephezulu, noma itafula, isihlalo esiqinile, futhi ekugcineni uye esiteji esiphansi noma ebhentshini. Ukunyakaza okulula kuhloswe ngemisipha ejwayelekile yesifuba, i-pectoralis enkulu nencane.
Ngaphandle kokusebenzisa isifuba, ukugxila kuyaphakamisa amahlombe (i-deltoid), izingalo (triceps) kanye nohlu olude lwezinsizi kulo lonke i-abs, emuva, izinyathelo nemilenze efana nokuqiniswa nokuvimbela noma yikuphi ukugoqa noma ukugubha ikholomu yomgogodla ngesikhathi kuhamba. Ukusebenzisa ukuhamba kancane nokuzibophezela kungabamba iqhaza lakho futhi kungasetshenziswa njengengxenye ye-pre-exercising yangempela yokuzivocavoca noma ukuhlelwa kokuzivocavoca.
Ukuphakama kwe-Incline
Ngenxa yokuthi ungakwazi kalula ukuguqula ukuphakama kwezinto ozama ukuzenza kusukela lapho uqina ngokwengeziwe ungenza izinguquko ezincane, futhi ngokuhamba kwesikhathi uzokwazi ukwenza okuyisisekelo phezulu kusuka phansi. Lokhu kulungele abaqalayo, ngoba noma ubani owenza umzimba ophezulu kanye ne-shoulder rehab, noma ngisho nabantu abadala abadinga ukwakha amandla angaphakathi omzimba ukuthuthukisa ikhwalithi yabo yokuphila nokuzimela.
Ungaqala nodonga, futhi ngesonto ngeviki uhambele eduze kuze kube yilapho wenza izinyathelo eziyisisekelo ze-push ups. Ukusuka lapho ungasebenzisa indlela yakho yokunciphisa ukuphakama uma udinga ukuqina okukhulu.
I-Wall Push Up
Ukuthambekela okuncintisana okuncintisana kuyenzeka kwenziwa ngokusebenzisa udonga ukudala okubandakanya. Ngisebenzisa lo msebenzi nabaningi abadala abaqala kusukela ku-zero nokwakha. Nansi indlela yokwenza ngayo kahle:
- Hlala ubheke udonga, ngezinyawo zakho izinyawo ezimbalwa odongeni.
- Gcina kancane bese ubeke izandla phezu kodonga nje ngokubanzi kunokuba ububanzi behlombe.
- Gwema ukubekwa okubanzi. Ukusakaza izandla zakho ububanzi kuzokwehlisa ukuhamba kokusebenza komzimba nokunciphisa ukusebenza konke.
- Hamba kancane kancane futhi ugobe ngamabomu ama-elbows uphinde uhambisane eduze nodonga ngangokunokwenzeka.
- Khipha kancane kancane udonga kuze kube yilapho izindebe zakho ziqondile, kodwa zingavaliwe.
- Phinda ukuphindaphinda okungama-20 ukwakha amandla nokukhuthazela.
- Uma lo msebenzi ulula kakhulu, qala ukwehlisa ubuso obusisebenzisayo, njengoba kuchaziwe ngezansi.
I-Basic Incline Push Up
I-incline eyisisekelo yokuphoqa isenziwa ngokusebenzisa ibhentshi, itafula, noma enye indawo eqinile engaba ngamamitha amathathu phezulu. Nansi indlela yokwenza lesi sitayela ngokufanele:
- Hlala ubheke ibhentshi, itafula, noma umkhawulo wombhede (bheka isithombe esingenhla).
- Beka izandla zakho enqenqemeni ibhentshi nje nje ngokubanzi kakhulu kunokuphakama kwegceke.
- Shintsha izinyawo zakho ukuze izingalo nomzimba wakho ziqonde ngqo.
- Hlola ukuthi izingalo zakho ziyingxenye yomzimba wakho.
- Yenza ukunyakaza ngenkathi ugcina umzimba wakho uqonde, futhi ugobe izingxube zakho ukuze unciphise kancane esifubeni sakho emaphethelweni ebhentshi.
- Kanti futhi, gcina umzimba wakho uqinile kulo lonke ukuhamba.
- Buyela esimweni sokuqala ngokuxosha umzimba wakho ebhentshini kuze kube yilapho izindwangu zakho zandiswa, kodwa zingavaliwe.
- Hlala ngokuphindaphindiwe, okuphindaphindiwe okuphindaphindiwe.
Amathiphu:
Uma ungenza okungu-20 noma ngaphezulu ulandelana, ungase uthande ukunciphisa ukuphakama kwebhethini, uqale ukulinganisa, ukuqhuma phansi phansi, noma uzame ukwenza ukuqhubekela phambili uphakamise phezulu, njengokuthi ibhola lizinzile , noma iBuu ibhola uphakamise.
Ukwengeza, ungabenza ngomlenze owodwa uphakanyiswe kancane ukuze uphase amandla akho nokulinganisela.