Ukuhluka Okunzima
Ukunciphisa ukunyuka kuyahlukahluka kwe- push eyisisekelo ekhuphula ubunzima ngokubeka izinyawo zakho ziphakeme kunezandla zakho. Ukulungisa ukuphakama kwebhethini ikuvumela ukuba wenze ngokwezifiso amandla okusebenza kwakho usebenzisa isisindo somzimba wakho nje.
Ukunciphisa ukukhuphuka kuyisimo sokuzivocavoca umzimba esiphezulu esihlose imisipha yesifuba, amahlombe, emuva, nezingalo.
Ngaphezu kwalokho, ukugcina isikhundla esifanele somzimba kudinga amandla amaningi nokuzinza kuwo wonke umgogodla, imilenze, nangemuva. Ukwengeza lokhu kuvivinya umzimba wakho wokuqeqeshwa kwamandla emzimbeni kuyindlela engcono yokwenza i-push eyisisekelo phezulu, futhi, awudingi imishini eminingi. Konke okudingayo ibhentshi, isinyathelo, i-curb, isihlalo esiqinile noma enye into eqinile ongakwazi ukuyiyeka ngezinyawo lapho ikunika isisindo somzimba esiningi ngenkathi wenza ukuqhuma okujwayelekile.
Ukuphakamisa izinyawo zakho kancane kancane kushintsha ukuhamba kokuhamba, ukuhlinzeka ngezinga elihlukile lokunyakaza. Lolu shintsho oluncane lusebenza imisipha ngendlela entsha. Ukunciphisa ukunyuka kuyinye yezindlela eziningi ezihlukene ongayishintsha i-push-up, ngakho-ke qhubeka wengeze ekusebenzeni kwakho kanye ngesonto noma kunjalo?
Ngaphambi kokuba ugxume ekunciphiseni ukuqhubekela phambili, kungumqondo omuhle ukwenza mayelana nama-push ups ayisisekelo ayisisekelo ngamasu afanele ne-range egcwele yokunyakaza.
Uma unenkinga yokugcina ukulungiswa komzimba okufanele, akufanele uqale ukwehla ukuqhuma. Qhubeka usebenza uze ukwazi ukwenza cishe ama-push ups ayisisekelo angu-20. Khona-ke usulungele ukubhekana nesitayela sokuncipha. Uma kungenjalo, cabanga ukuthatha ukuhlolwa kwe- push up uphinde uthole ukuthi amandla akho omzimba aphezulu kanjani.
Ukubuyekeza okulandelayo lezi zeluleko ezizokwenza ukuthi ukwehla kwakho kuqhubekele ukusebenza ngendlela ephumelelayo futhi ephephile.
Indlela Yokwenza Ukunciphisa Kwenzeke
- Ukufudumala . Yenza ama-push ups ambalwa (5-10) ayisisekelo ekunyameni okubushelelezi nokuzinzile ukufudumala amahlombe kanye nezintambo futhi usebenzise kahle ukuqiniswa komzimba kanye nokulungiswa.
- Khetha ukuphakama kokunciphisa . Lokhu kungase kube phansi njengama-inch noma amabili noma ngaphezulu kunamamitha amabili. Ukuhamba kakhulu kunalokho kunganciphisa ifomu lakho, ngakho qaphela uma ufuna ukuphakamisa izinyawo zakho kuze kufike phezulu noma ngaphezulu.
- Ngena esimweni. Qala ezandleni zakho nasemadolweni, faka izandla zakho phansi, mayelana nobubanzi behlombe noma ukubanzi okuncane. Qaphela ukuthi ungabanzi kakhulu noma uzobe ukhawulele kakhulu ukuhamba kwakho kokuhamba kahle.
- Qondisa kahle izinyawo zakho ngokunyusa umzimba wakho, futhi ubeke izinyawo zakho ebhentshini, noma isinyathelo, esisodwa ngesikhathi.
- Hlanganisa umzimba wakho ukuze ulandelele amahlombe ezinyosi ezinzwaneni, ngaphandle kokugwedla noma ukugoqa ezinqulwini.
- Hlela izandla zakho uma kunesidingo , uqiniseke ukuthi izintambo zakho zandiswa.
- Nciphise isifuba sakho ngokugoqa izimbambo zakho . Ngenkathi ugcina indawo enhle, ehambisana nomzimba, unciphisa umzimba wakho ophezulu ngendlela ehamba phambili elawulwa phansi.
- Bheka phezulu kancane . Njengoba uhlehla emhlabathini, kuzodingeka ubheke kancane ukuze uvumele uhla olugcwele lokuhamba futhi ugweme ukubhoboza ikhala lakho, noma ikhanda emhlabathini. Kwenzeka, ngakho-ke qaphela. Ngokushesha uma uphakamisa ikhanda lakho, uzofuna ukugubha umhlane wakho kodwa umelane nalesi silingo. Ukubuyisela emuva emuva kwalokhu kuhamba akusizi futhi kungakubeka ukulimala.
- Buyela esimweni sokuqala. Uma usuzuzile ngangokunokwenzeka, futhi usalondoloza ifomu lakho, buyela esimweni sokuqala ngokususa isifuba sakho kuze kube yilapho izindebe zakho ziqondile, kodwa ungazikhihli.
- Phinda kabusha izintambo eziningi ngangokunokwenzeka ngaphandle kokwehlisa ifomu lakho . Uma ungeke ukwazi ukuqedela enye impindiselo yekhwalithi ephezulu, yeka.
- Uma kulula kakhulu, engeza ukuphakama okuthile . Uma kunzima kakhulu, nciphisa ukuphakama noma ubuye emuva ezisekelo ukuze uthuthuke. Funda ukuthi ungenza kanjani ukuqhuma okuningi .
Ukuguquka Kwemisipha Phakathi Nokunciphisa Ukunyuka
I-pectoralis enkulu yinhloso eyinhloko yalo msebenzi, noma kunjalo, ukuphakama kwebhentshi kushintsha kancane ukugxila.
Ibhentshi ephakeme ibamba inhloko ye-clavicular ye-pectoralis enkulu, kodwa hhayi inhloko yangaphandle ye-pec enkulu. Ibhentshi elingaphansi ligxile engxenyeni yangaphandle ye-pec enkulu, kodwa futhi ihlanganisa ikhanda le-pec enkulu njenge-synergist futhi lisiza ngokunyakaza.
Ezinye imisipha yomzimba esebenzayo ngesikhathi sokunciphisa ukuqubuka ihlanganisa i-deltoid yangaphakathi ne-triceps brachii.