Ukuvivinya umzimba okusheshayo, okusebenzayo uma ungenawo isikhathi esiningi
I-push up plus i-presshead ngaphezulu, noma i-burpee kanye ne-press overhead yi- exercise enkulu eyenziwa yi- compound eyenza cishe wonke amaqembu omzimba. Angikhumbuli ncamashi lapho ngifunde khona lo msebenzi, kodwa ngiyintandokazi yami yokuzivocavoca 'iminyaka eminingi.' Kuyinto elula ukuzivocavoca lapho ungakwazi ukuhambisana nesimiso sakho sokusebenza ngokugcwele ngenxa yokuhamba, amaholide noma ezinye izibopho.
Kuyinto yokuzijabulisa eyisisekelo kulabo abangathandi ukuqeqeshwa kwamandla, abanaso isikhathi esiningi, noma abanakho imishini eminingi noma isikhala.
Kuyindlela eqondayo ngokuphathelene nanoma yiliphi umdlali wezinga ukuze uthole ukuqina komzimba okugcwele ekusebenzeni okulodwa. Kuyinto elula futhi ephumelelayo. Awudingi ukukhathazeka ngamathimba athile ama-muscle, ukuzivocavoca, noma ukuphinda uphinde uhlele. Uma kwenziwa kahle, isebenza cishe yonke imisipha emzimbeni wakho, iphakamisa izinga lokushaya kwenhliziyo yakho, yenezela ngamandla, iphinde ikuhlwithe (ngendlela enhle) cishe emaminithi angu-10-15.
Ngokuhlanganisa le mandla ukuhamba ngokuzivocavoca komzimba (ukuhamba, ukugijima, ukugijima, ukugijima, ukubhukuda, njll.) Uzoba nokuqeqeshwa okuphelele okungeyona inkimbinkimbi futhi kungalokothi kube nzima. Ukuzivocavoca kungenziwa nsuku zonke uma usebenzisa izisindo ezilula, kodwa uma uhamba kakhulu, cishe uzohlose cishe izikhathi ezintathu ngesonto ngolunye usuku lokuphumula phakathi kokusebenza.
Amavidiyo wokuboniswa:
- Phrinta kuze kube yilapho ucindezela ngaphezulu ngezingqungquthela
- Phrinta kuze kube yilapho ucindezela phezulu nge-barbell
Ukuguqulwa
Noma ubani angathola umhlomulo walo msebenzi ngokukwenza ukuhlela okumbalwa.
- Khetha isethi yama-dumbbell noma i-barbell ongakwazi ukuyicindezela ngokuphindwe izikhathi ezingu-15 ngesimo esihle. Kwabaqalayo abaningi, lokhu kuyoba izisindo kumapayipi angu-10-30 ububanzi.
- Qala endaweni ekulungele ngezinyawo zakho mayelana nobubanzi behlombe kanye nama-dumbbell phansi phansi kwezinyawo zakho.
- Hamba phansi endaweni ye- squat ngezandla zakho zandiswe futhi ubambe isigungu ngasinye. Qinisekisa ukugcina umhlane wakho uqonde (hhayi ukugoqwa) futhi ikhanda lakho liphezulu.
- Qala lo msebenzi ngokukhipha izinyawo zakho ngemuva kwakho ukuze ungene endaweni yokuphakamisa ngenkathi usebenzisa izibhamu njengokuphatha. Gcina ifomu elifanele le-push up nomzimba wakho ngendlela eqondile kusuka enhlokweni kuya enzwaneni ngaphandle kokugwedla phakathi noma ukuvala umhlane wakho.
- Gcwalisa i-push eyodwa egcwele.
- Ngemuva kokuqedela i-push up, phakamisa izinyawo zakho uphinde ufike endaweni yokuqala ngenkathi uqhubeka ubamba ama-dumbbells.
- Ukusebenzisa indlela enhle ye-squat, vuka ngokuqondile ngenkathi ugcina izimbongolo zisondele ezinhlangothini zakho futhi uhamba ngendlela ebushelelezi, elawulwayo ihlwitha ama-dumbbell kuze kube sezingeni le-shoulder ngokuphakamisa phezulu bese uthola izimbobo zakho ngokuqondile ngaphansi kwesisindo.
- Manje usulungele ukwenza i-press dumbbell press. Futhi, qedela lokhu ukunyakaza ngendlela elawulwayo, bese ubuyela ama-dumbbell endaweni yokuqala.
- Nciphisa izisindo ukuze uqede izinga le-squat emuva ukugcina isisindo sakho phezu kwezithende zakho, emuva kwakho ngqo, uphakamise uphinde ubeke izisindo phansi phansi kwezinyawo zakho.
- Lona ngenye ye-rep ephelele ye-push kuze ku-press head.
- Ngivame ukwenza amasethi amathathu ayishumi ngekhefu ukuze ngibambe umoya phakathi kwamasethingi. Ngiyakwazi ukuqeda ngemizuzu eyishumi uma ngigxila.
Ukuguqulwa kwabaqalayo
Abaqalayo bangasebenzisa izisindo zokukhanya, benze ukushintshwa kwe-push ups, bahambe kancane, buyele emuva ku-push up unyawo ngalunye ngesikhathi futhi wenze okuphindaphindiwe okumbalwa. Uma ukucindezela okuyisisekelo kunzima kakhulu, ungenza kube lula ngokuwa phansi namadolo akho bese uqala ukuphakamisa noma ukufaka iplanki le-30 yesibili endaweni ye-push up.
Ukuguqulwa kwama-Advanced Exerciseers
Abadlali bezinga eliphezulu bangenza lo msebenzi ube nzima nakakhulu ngokusebenzisa izisindo ezilukhuni, okwandisa ijubane lokuphindaphindiwe, okwandisa ukuguqulwa okuguqukayo (ukukhahlela kokubili izinyawo uphinde ubuyele ku-push up ngesikhathi esifanayo, njenge-burpee) futhi ungeze kabusha i-reps ngaphezulu ubeka.
Ukwengeza okunye kokuthuthela ekusebenziseni, cabanga ukwenza i- push up ne-row lat ngaphambi kokugudlulela emuva phambili kwe-presshead.