I-Pushups iyinhlangano yokuzivocavoca umzimba enamandla enamandla, ukuqinisa amandla nokukhuthazela esifubeni, emahlombe kanye nasezingalweni, nomzimba ophansi nomzimba ophansi osebenza njengama-stabilizers. I-Pushups iyintandokazi yokuzivocavoca, kungakhathaliseki ukuthi uhamba ngokungenazo izixhobo noma ufuna ukuvivinya umzimba okuzovutha imfucuza yakho, ukupompa igazi emisipha yakho futhi ukulungele ukuba umqeqeshi ufike. Kungaba yingxenye ebalulekile kunoma yikuphi isimiso sokuqeqeshwa kwamandla ngoba isebenza amaqembu amaningi we-muscle, ikunika okuningi ekuqeqesheni kwakho ngesikhathi esingaphansi. Ngcono nakakhulu, kunezinhlobo eziningi kakhulu ukuthi cishe noma ubani, kusukela ekuqaleni kokuzivocavoca okuphambili, angathola inguqulo ebenza kubo.
Inkinga Nge-Pushups
Ngenkathi i-pushups iwukuzivocavoca kakhulu, kulula ukwenza amaphutha futhi ubeke umzimba wakho engozini yokulimala nobuhlungu ngokuwenza ngokungalungile. I-Pushups idinga ukuthengiswa okuhle kwamandla omzimba kanye nomgogodla oqinile kakhulu wokubamba umzimba wakho njengoba uhamba phezulu. Uma ungumuntu omusha wokubamba iqhaza, kungadingeka uqale ngokuguqulwa ukwakha amandla nokukhuthazela futhi usebenzise ifomu lakho.
Lesi sinyathelo ngesinyathelo sesigaba sichaza konke okudingayo ukuze ukwazi mayelana namapushups: Indlela ongayenza ngayo ngokufanele, ukuhluka, ukuguqulwa, ezinye izindlela kanye namaphutha angabeka ukucindezeleka okungeziwe emzimbeni wakho.
Esikhathini esisodwa, sigxila kumapushups asendabuko.
Isinyathelo ngesinyathelo: Pushups
- Qala ezandleni zakho ngamadolo, ubeka izandla zakho phansi nge-shoulder-width ngaphandle, izintende zezandla.
- Yandisa imilenze iqonde, uphumule ezinzwaneni zakho. Qinisekisa ukuthi izandla zakho ziqondile ngqo emahlombe (hhayi phambili).
- Bamba i-abs yakho nemilenze ukuze unamathele isibindi futhi ugcine intamo ekuhambisaneni okungahambisani nendawo ukuze umzimba wakho uphenduke ngqo kusuka phezulu kwekhanda lakho kuya ezithendeni zakho.
- Hlanganisa ama-elbows, uvumele ukuba bavame ngokwemvelo ukuya ezinhlangothini, futhi banciphise umzimba wakho kuze kube yilapho impumulo ithinta phansi. Gcina i-torso yakho igxile futhi ugweme ukugoqa phakathi noma ukugcoba izintambo.
- Phindela phansi ukuze uziphosele emuva ukuze uqale isikhundla, uqhubeke nokugcina i-torso nemilenze ibanjwe. Push yonke indlela, kodwa ungalokothi ukhiphe ama-elbows ngaphezulu kokuhamba.
- Qhubeka ukuhamba phezulu futhi phansi ngaphansi kokuhamba okuhambayo, ugwema ukumisa okwesikhashana phezulu kokuhamba.
- Uma ungeke ukwazi ukuhamba ngaphandle kokuphakamisa izinkalo noma ukugoqa phakathi, zama ukuguqulwa futhi kancane kancane usebenze ngendlela yakho kuze kube yimpushups yendabuko.
Izinguquko ze-Pushup zeNselele kanye ne-Intensity
Ukwengeza okuhlukahlukene kumapushups akho kuzokusiza ukuthi uhlanganyele esifubeni, emahlombe, izingalo kanye nomgomo ngezindlela ezahlukene bese wengeza ubukhulu obusha ekuqeqesheni kwakho. Ngezansi kukhona imibono embalwa emisha yokuthi ungashintsha kanjani amaphuzu akho:
- Shintsha Isikhundla Sakho Sandla - Ukubambisana okuncane (izandla ezingaba ngu-intshi ezimbili kuya kwezingu-2-3) kuzobandakanya ngaphezulu kwe-triceps ngenkathi ukuphakama okubanzi (izandla ezinkulu kunamahlombe) kuzogcizelela ingxenye yangaphandle yesifuba.
- I-Pushups kuBhola - Ibhola linganikeza ukusekelwa okungeziwe uma uyigcina ibeke ngaphansi kwamathanga noma wengeze amandla uma ugoqa yonke indlela ephuma ezinzwaneni zakho.
- I-Pushups - Amaboko Ebholeni - Lokhu kusetshenziselwa ukuqhutshwa phambili kuzokwenza ukuthi izingalo zakho zithuthumele ukuze umzimba wakho ulungele kahle. Thatha ukunakekelwa okwengeziwe nalokhu.
- Hlanganisa Pushups - Ukuphakamisa izandla kushintsha isikhungo sakho sokuvuthwa, ukubeka ukugcizelela engxenyeni engezansi yesifuba nokunciphisa amaphesenti wesisindo somzimba ophakamisayo.
- I-Pushups ephazamisekile - Ngokuzulazula izandla zakho, ukwandisa umthwalo ngengalo eyodwa, enezela ngamandla.
- Amapulisi weMedhups ngeMed Ball - Ukuphakamisa isandla esisodwa kwibhola lomuthi wenezela ngamandla, futhi ukugoqa ibhola ngesandla esisodwa kuhlanganisa i-abs, kwenezela into eguquguqukayo.
- I-Divebomber Pushups - Lezi zinzima futhi zinselele, zidinga amahlombe amakhulu kanye nomgogodla omkhulu uma ugoqa phansi futhi uphakamise ukuqhuma okukhulu.
- Pushups nge Plank Side - Le pushup ihilela ukujikeleza ibe iplanki side, kugcizelela core.
- Ukuphikisa ama-Pushups - Ukwengeza ibhande lokumelana kuzokwandisa ukungezwani phakathi kokubili izigaba zokuhamba.
- I-Pushups kumqeqeshi we-BOSU Wokulinganisa - Ukuphakamisa izinyawo endaweni engaphephile yedome kuzongena inselele amandla akho kanye nokulinganisela kwakho nokuzinza.
- Ukuhambisa ama-Pushups - Zama i-pushup ejwayelekile ngesandla esisodwa ephepheni lephepha bese uhamba izandla ukuya ohlangothini ukuze omunye uhlale eseceleni kwesinye isikhwama.
- I-Med Ball Pushups - Ukubamba ibhola lemithi kuzothatha inselele ukuzinza kwakho futhi uhlanganyele ama-triceps.
- Pushups Seesaw on the Ball - Le pushup igcizelela i-triceps kanye nesifuba.
- I-One-Arm Triceps Pushup - Lo msebenzi ohlosiwe uyayinselela i-triceps kanye nenhloko.
Ukungeza i-Pushups kuSebenzi Yakho
Uma ungumuntu ohamba phambili noma ohamba phambili, khetha i-pushups e-1 kuya kwezingu-3 (njenge-pushup ejwayelekile, i-pushup ephazamisekile kanye nokuncipha kokunciphisa), ukwenza ngayinye isethi 1 ukuya ku-3 isethi ye-10 kuya ku-16 ephindayo. Uma uqala, qala ngomsebenzi owodwa (njengama- pushups alungisiwe noma amapulusudonga wedonga) futhi wenze amaqoqo angu-1 kuya kwangu-2 aphinde abuyele ku-16 kuya ku-16. I-Pushups ihle kakhulu ekuqaleni kwesifuba sakho noma umzimba ophezulu wokuzivocavoca ukufudumala imisipha futhi uthole igazi elimpompozayo.
Ukuguqulwa kwePushup
Uma ungazange wenze amaphuzu ngaphambili, noma sekuyisikhathi eside, ungase ufune ukuqala ngokuguqulwa okuzokuvumela ukuba usebenzise ukunyakaza, ukwakha amandla nokugcina umzimba wakho uphephile. Khumbula ukuthi ngisho nokuguqulwa kungase kungasebenzi kuwo wonke umuntu. Uma uzwa ubuhlungu, weqa ukuvivinya umzimba futhi ufake indawo ehlukile noma uzame enye yezindlela ezibhalwe ngezansi.
- I-Pushups ye-Wall - I-pushups ye-floor idinga ukuba uphakamise amaphesenti amakhulu wesisindo somzimba wakho kunodonga lwamadonga, okuvumela ukuba usebenzise ifomu lakho ngaphandle kokungena ngaphakathi kwe-torso. Ungazama futhi lezi zitimela esiteji noma enye indawo ephakanyisiwe ukuze unciphise inani lesisindo somzimba osiphakamisayo.
- Ukuguqulwa kwe-Incline Pushups - Uma usuhlome amaphuzu amadonga, faka amandla ngokuzama ukuguqula ukuguquka, nomzimba ophezulu uphakanyiswe esiteji noma esiteji.
- I-Pushups Emakhaleni Akho - Ukuthatha amaphuzu alungisiwe phansi kuhlanganisa amandla nenselele. Ngaphandle kokuphakama, umzimba wakho wangaphakathi nomgogodla kuzodingeka usebenze kancane kancane.
- I-BOSU Pushups - Uma ufuna enye inselele, ukusebenzisa i-BOSU kuzongeza ukungahambisani nokuhamba, okudinga imisipha yakho yomzimba kanye nesimo sokuzinza ukuze ugijimise gear eliphezulu.
Ukugwema ubuhlungu besandla
Enye yezinkinga ezivamile zengcindezi zingase zithole ngesikhathi samapulsips ubuhlungu besibindi. Uma usuvele unenkinga ngezigqoko zakho (njenge-carpal tunnel syndrome), ama-pushups angathuthukisa le nkinga. Uma uthola lokhu kuyinkinga, zama lezi zeluleko zokugwema ubuhlungu besandla:
- Nika isisindo sakho ngokulinganayo : Ngesikhathi se-pushups, zama ukuhambisa isisindo sakho ngokulinganayo ngaphesheya kwesandla sakho sonke kunokuba isithende sesandla sakho.
- Sebenzisa amabhulogi noma imigoqo ye-pushup : Ukugcina ama-dumbbells noma ukusebenzisa ama-pushup bars kungakuvumela ukuthi ugcine izigqoko zakho ziqondile ngenkathi u-pushups wakho.
- Sebenzisa ama-knuckles akho : Enye indlela yokwenza amaphuzu ama-knuckles akho. Yenza isikhonkwane bese ubeka izandla zakho ezandleni zakho. Qinisekisa ukuthi usebenzisa indawo ekhululekile, ehlanjululwe futhi, ngokusobala, gwema lokhu uma kubuhlungu.
- Bamba ingqikithi yakho : Ungathatha futhi isisindo ezandleni zakho (futhi uvikele emuva kwakho phansi) ngokudweba i-abs futhi ugcine ingqikithi yakho ibambelele futhi iqinile kulo lonke ukuhamba. Uma ungeke ukwazi ukwenza lokho, hambisa ukuhluka okulula.
Amaphutha we-Pushup: Ukugwedla phakathi
Inkinga evame kakhulu engiyibonayo nge-pushups iyagxuma phakathi noma ayihambisani kahle nomgogodla futhi igcina isibindi esiqinile kulo lonke ukuhamba. I-Pushups idinga inani elilinganayo lamandla ku-abs nangemuva futhi ukuvumela ukuba uhambe phakathi kungabangela ubuhlungu emuva futhi, nakanjani, ifomu elibi.
Ukubheka Isikweletu Sakho
Ukuze usebenzise ukubhoboza ingqikithi yakho futhi uqiniseke ukuthi unamandla okubamba isibindi sakho somswakama, qalisa ukuvivinya iplanki eguquliwe. Qala emagqumeni namadolo, wehlisa izintambo phansi ukuze uqonde ngqo kusuka ekhanda kuya emadolweni. Donsela ngaphandle kobuso obunzima ukuze ubambe umlenze wakho, amehlo ebuka ngokwemvelo. Zama ukwenza lokhu kuhamba phambi kwesibuko ukuze uqinisekise ukuthi iziqhenqo zakho aziphakeme kakhulu (okungukuthi, njengendawo yokuma yonke indawo).
Uma ungakwazi ukusingatha iplanki elungisiwe ngenkathi ubhaqa i-abs, yenza ukuhambisa okufanayo ezandleni zakho esikhundleni sezintambo zakho. Kanti futhi, qiniseka ukuthi isibindi sakho sinzima futhi umzimba wakho uqondile.
Uma ungakwazi ukukwenza lokho, zama ukunyakaza emadolweni, uqinisekise ukuthi ugcina isibindi sinzima. Uma uthola ukuthi uvumela ukuhamba phansi, sebenzisa izivivinyo zakho zeplanki, ubambe ngamunye ngemizuzwana engu-20-60 ngesikhatsi sokwakha ukukhuthazela nokuqina okwengeziwe. Ungabuyela emuva ekushintsheni okulula kuze ukwazi ukuqhubeka.
Amaphutha we-Pushup: Ukuhola ne-Chin noma Ukuyeka iNhloko
Eminye amaphutha e-pushup evamile kuhilela ukuhola ngesikhumba noma ukuphonsa ikhanda, kokubili kuthatha intamo ngaphandle kokuqondisa hlangothi, futhi ngaleyo ndlela, ukwehlisa ifomu lakho. Kulula ukulahlekelwa ithrekhi yesikhundla sakho sekhanda uma ugxila ezintweni eziningi kakhulu, ikakhulukazi uma uthola amandla. Umgomo wakho kufanele ube ukusebenzisa ifomu eliphelele lazo zonke izintambo. Uma nje noma iyiphi ingxenye yomzimba wakho ihluleka, yisikhathi sokuphumula noma ukuthuthela ekuguqulweni okulula.
Ifomu le-pushup eliphelele lihilela ukugcina ikhanda ekuhambisaneni okungahambisani nomzimba. Lokho kusho ukuthi ufuna phezulu kwekhanda lakho ukukhomba udonga oluphambene, amehlo phansi. Uma ungabona izinzwane noma udonga phambi kwakho, ikhanda lakho alikho ukulungiswa.
Amaphutha we-Pushup: Ama-Elbows and Lock More
Enye iphutha esiyiyenza ngezinye izikhathi phakathi kwamapushups ivala izingxube phezulu kwenhlangano. Abaningi bethu bakwenza lokhu uma sikhathele futhi, sifuna ukuphumula, sivala amalunga, anikezela ama-breather amancane. Ngeshwa, akukaze kube nomqondo omuhle ukukhiya amalunga nganoma yikuphi ukuvivinya umzimba, ngoba lokho kungabangela ukucindezeleka okukhulu emalungwini futhi kungabangela ubuhlungu nokulimala.
Ngesikhathi sokuqhuma, ukuvala izigqoko kungakunika ukuphumula okuncane, kodwa futhi kuthatha ukucindezeleka emisipha yakho bese uyibeka ezinhlanganisweni zakho ze-elbow. Ungakugwema lokhu, okokuqala, ukugcina ukugoba okuncane kakhulu emagqumeni phezulu kwenhlangano. Okwesibili, gcina i-pushups ihamba kancane, ilawulwa futhi igeleza ukusuka kwesinye kuya kwesinye. Uma ukhathele kakhulu ukugwema ukuvala izingxube, uthathe ikhefu noma zama ukuguqulwa okulula.
Ezinye iziphambeko ezivamile zePushup
Ngaphandle kwamaphutha afanayo okujwayelekile, kunezinye izinto ezimbalwa okufanele uziqaphele kuzo:
- Isikhundla sokwehluleka kwesandla : Kunezindlela eziningi zokubeka izandla ngesikhathi sokubamba; ukubopha okujwayelekile, ukubambelela okuncane, ukubopha okuncane, ukubopha, njll. Iphutha elivamile, kodwa, libeka izandla kakhulu phambili, ezingase zicindezele amahlombe. Noma ngabe yikuphi ukukhetha okwenzayo, qinisekisa ukuthi izandla zakho zisezingeni elifanayo njengamahlombe nesifuba kunokuba ngaphansi kwentanyeni noma izinkuni.
- Ukunciphisa phansi phansi : Uma uthola inselelo enzima, impendulo eyodwa evamile ukugwema ukuya phansi. Ukushintsha uhla lwakho lokuhamba ngezinye izikhathi kungaba yinto enhle kodwa, uma wonke amaphuzu akho ahlanganisa ingxenye eyodwa kuphela yokunyakaza, hamba ku-version elula evumela ukuthi uhambe yonke indlela futhi uphinde uphindele emuva.
- Ukubhoboza ibhola : Uma ukwenza i-pushups nomzimba ophansi uqhubekile ebholeni, kulula ukuvumela ibhola liqhube phambili noma libuyele 'ekusizeni' phakathi ne-pushup yakho. Sebenzisa umgogodla wakho nemilenze ukuze ubambe umzimba wakho ebhola ukuze, njengoba usuka phezulu futhi wehla, ibhola alihambisani.
- Konke okubalwe ngenhla : Uma ukukhathala kuphezulu, ungathola umzimba wakho uhluleka ezindaweni eziningi - i-torso, ukuyeka ikhanda, ukuvala izingxube nokuyeka ukunyakaza phansi. Khumbula ukuthi ukuyeka kusenesikhathi, noma ukushintsha inguqulo elula, kungcono kunokuqhubeka nefomu elibi.
Imithombo
Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition. I-San Diego, CA: i-American Council on Exercise.
I-American College of Sports Medicine. (2006). Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba. Baltimore, MD: uLippincott Williams & Wilkins.
Cogley RM, Archambault TA, Fibeger JF, et al. Ukuqhathaniswa kwe-muscle activation usebenzisa izikhundla ezehlukene ngezandla ngesikhathi sokuvivinya umzimba. I-J Strength Cond Res. 2005 Aug; 19 (3): 628-33.