Hlanganisa i-push up ne-row lat bese uhlanganisa zombili umzimba nomgogodla
I- push up ngokuqinisekile iwukuzivocavoca umzimba okungcono kakhulu okwakhiwa namandla okuqala. Ukunyakaza kungenziwa noma kuphi ngaphandle kwemishini futhi akudingi isikhathi esiningi sokusebenza ukukhathala. Zibuye zisebenziseke kakhulu kunoma ubani ngoba zinyamalale. I-novice ingashintsha le ntshukumo ukuze kube lula, futhi njengoba omunye eba namandla, kunezindlela ezingenakubalwa zokwandisa ubunzima bokunyakaza okuyisisekelo.
Imigqa yeLat yinto ehle kakhulu yokuzivocavoca okuvame ukunganakwa yi-athlete jikelele. Ukugcina iminyango eqine futhi ezinzile kubalulekile emidlalo eminingi, kodwa ngoba abantu abaningi, kubandakanya abagijimi bokuzilibazisa, basebenzisa amahora ngosuku usuku oluhlezi, noma bebhekene nezikrini ezincane, amahlombe ethu angaqeda kalula ukuzungeza phambili izintambo zethu zingezansi. I-lat row ingasiza ukulungisa ezinye zezimpikiswano ezimpofu zokuthutha.
Kodwa kuthiwani uma ungahlanganisa lezi ezimbili ezilula, kodwa eziphumelela kakhulu, ziba umzimba owodwa wokubulala? Ngeqoqo lezingqungquthela ungathola umsebenzi ohlangene osebenzayo osebenza kokubili ukunyakaza nokudonsa ukunyakaza kokuzivocavoca owodwa kanye nemiphumela emibili yokuzivocavoca kwakho cishe cishe ngesikhathi esifanayo ongayithatha ukwenza noma ukuzivocavoca wedwa.
I-push up plus plus lat row variation ihlanganisa umugqa wezingqungquthele ekuzivocavoca komzimba. Lokhu kuguqulwa kwandisa ukuqina komzimba ngenkathi kuvuselela ukuqiniswa okuyisisekelo futhi kuhlanganisa imisipha ye-latissimus (back).
Lokhu kuyisimo esiphuthumayo sokwakha amandla, kodwa ukusebenzisa ifomu elifanele kanye nezindwangu ezilula kakhulu ngisho nomuntu oqalayo kungaqaliswa nokuvivinya umzimba. Ukwenziwe ngokufanele futhi usebenzisa ifomu elihle, lokhu kuvivinya umzimba kuqinisa imisipha esifubeni, emahlombe, ezandleni, emuva, ngaphandle nasemilenzeni.
Indlela Yokwenza I-Push Up ne-Lat Row Ngokuphepha
- Qala endaweni yokumisa ngesandla ngasinye kwi-dumbbell.
- Qala ngezinsimbi zokukhanya njengoba ugcwalisa ifomu lakho.
- Gcina izandla ngqo ngaphansi kwamahlombe akho.
- Ukulinganisela ezandleni zakho nasezinzwaneni ezinamaphiko akho zanda kakhulu ukuzinza.
- Gcina umzimba wakho ngokuqondile kusuka enhlokweni kuya enzwaneni ngaphandle kokugoqa phakathi noma ukuvala emuva.
- Ngaphambi kokuba uqale noma yikuphi ukunyakaza, qhafaza i-abs yakho futhi uqinise umgogodla wakho ngokudonsa inkinobho yakho yesisu emgodleni wakho.
- Gcina ingqinamba eqinile kulo lonke umsebenzi.
- Hlanganisa njengoba ugoba kancane kancane izinkinobho zakho bese uzinciphisa kuze kube yilapho izingxube zakho zikhona nge-angle angama-90 degree.
- I-Exhale njengoba uqala ukuphinda uphakamise phezulu kuze kube sekuqaleni.
- Uma ubuyela esimweni sokuqala uzofaka umugqa we-dumbbell.
- Phakamisa isidumbu esisodwa ngenkathi uqinisa umzimba wakho ngenye ingalo.
- Buyisela phansi ngobumnene phansi bese uphinda elinye up push.
- Qhubekisa izingalo zokushintshana ezihamba phambili.
- Ngaphezulu kokunyakaza komugqa, i-dumbbell kufanele isondele esifubeni sakho nelobow ekhomba phezulu.
- Gcina uqophile okholweni lwakho; ungaguquki lo mlilo njengoba wenza ulayini.
- Phinda ngokuphindaphindiwe okuningi njengoba isimiso sakho sokuqeqeshwa sidinga
Ukusebenzisa lokhu, nokunye ukushintshashintsha kwe-push up kungakusiza ukwakha amandla okwenza ngaphezulu ukuphakama okujwayelekile .
Okuningi Push Up Imibono
- Ukuzinza Ibhola Ukuqhuma Ups - Ngokwenza ibhola phezulu kwebhola elizinzile obandakanya ukuqiniswa okusemqoka njengebhizinisi lomuntu futhi uthole umzimba ophezulu nomsebenzi oyinhloko ongakushiya uwuzwe ekuseni.
- I-Alternative Medicine Ibhola Push Up - Yenza imisebenzi yakho kanye nomgogodla endaweni ephelele entsha ngalolu hlelo olulula, kodwa olunzima. Ezinye izikhundla zesikhundla ngenkathi i-push up inikeza ukuvivinya okuhlukahlukene okusebenza ama-pecs kanye ne-triceps yakho ngendlela entsha.
- Yehlisa ukuqhuma phezulu - Uma ukucindezela okujwayelekile kulula kakhulu, ukwandisa amandla ngokuphakamisa izinyawo zakho. Kubonakala kulula kunalokho.
- I-Endless Push ups - Hlola izindlela ezihlukahlukene ezingapheli zokupaka up push push.