Push Ups Yakha umzimba ophezulu kanye namandla amakhulu
I-push up ingase ibe nje ukuvivinya umzimba okwakhiwa kokubili emzimbeni nasemandleni angaphakathi. Ukwenziwe ngokufanele, kuyisenzo esiyinkimbinkimbi esisebenzisa imisipha esifubeni, emahlombe, e-triceps, emuva, ngaphandle nasemilenzeni.
Indlela Yokwenza Ukuphelela Okuphelele
- Hamba phansi kuwo wonke ama-four, ubeke izandla zakho kancane kunamahlombe akho.
- Yandisa imilenze yakho ukuze ulinganisele ezandleni zakho nangezinzwani. Gcina umzimba wakho ngokuqondile kusuka enhlokweni kuya enzwaneni ngaphandle kokugoqa phakathi noma ukuvala emuva. Ungakwazi ukubeka izinyawo ukuba usondelane ndawonye noma ububanzi obuncike kuye ngokuthi yini ekhululekile kakhulu kuwe.
- Ngaphambi kokuba uqale noma yikuphi ukunyakaza, qhafaza i-abs yakho futhi uqinise umgogodla wakho ngokudonsa inkinobho yakho yesisu emgodleni wakho. Gcina ingqikithi eqinile kuyo yonke i-push up.
- Hlanganisa njengoba ugoba kancane kancane izinkinobho zakho bese uzinciphisa kuze kube yilapho izingxube zakho zikhona nge-angle angama-90 degree.
- Exhale njengoba uqala ukufaka izinsipho zesifuba sakho bese uphakamisela phezulu ngezandla zakho endaweni yokuqala. Ungalokothi ukhiphe ama-elbows; zigcine zihamba kancane.
Phinda ngokuphindaphindiwe okuningi njengoba isimiso sakho sokuzivocavoca sidinga.
Indlela Yokwenza Okuningi Ukunyakaza
Ungasebenzisa amasu ambalwa okulula ukwakha amandla akho nokukhuthazela ukuze wenze okunye okuphambene nakho. Lokhu kuyasiza kulabo okufanele badlule ukuvivinya umzimba (njenge- Army Physical Fitness Test ). Kuthatha isikhathi, umzamo kanye nendlela ehlelekile, kodwa ukwenza okuningi ukuphakamisa akunakwenzeka.
Isu elilodwa elidumile futhi ukuthi izinselele eziningi zempi zengxenyeni ye-intanethi zisekelwe ku-One More Push-up indlela ye-Day.
Ngalesikhathi ngosuku olulodwa wenza eyodwa-push-up, bese ngosuku lwesibini wenza amaphini-ups amabili, njalonjalo.
Push Up Variations
Enye yezinto ezinhle mayelana ne-push-up yukuthi ngokushintsha ukuvivinya umzimba ongayishintsha umfutho emisipha yakho. Lokhu kubalulekile ngoba umzimba wethu ungathola ukukhathazeka futhi uma kwenzeka lokho awutholi inzuzo enkulu ekusebenzeni.
Ngezansi kukhona ukuhluka okuhlukile kokunyuka phezulu (okubalwe kusuka okulula kuya kunzima kunazo zonke) okungaqinisekisa ukuthi umzimba wakho ulokhu uvuna izinzuzo zalolu hlelo.
- Hlanganisa ukuphinda u-Push Ups
- Uma i-push standard ilukhuni kakhulu, ungaqala ngokwenza uphakamise odongeni, itafula noma isihlalo esiqinile. Hamba izinyawo ezimbalwa kude nento oyisebenzisayo bese usebenzisa inqubo efanayo ye-push up njengoba ngenhla ukuze uzibeke phansi kuze kube yizikhalo ezingama-degree angu-90 bese uphakamisa. Gcina u-core uqinile isikhathi sonke.
- I-Bent Knee Push Ups
Lena inguqulo eguquliwe ye-standard standard up eyenziwe ngamadolo kunokuba ezinzwaneni. Qinisekisa ukugcina amadolo, izintambo namahlombe konke emgqeni oqondile; abantu abaningi banomkhuba wokugoba ezinqulwini njengokungathi uyakhothamela, kodwa lokhu kuyindlela engalungile. - Ukuzinza Ibhola Push Ups
Uma ulungele ukuhambisa ngaphesheya kwe-push eyisisekelo bese wengeza umsebenzi othile wokuzinza komgudu zama ukuzinza ibhola ukuphakama. Lokhu kuhluka kwe-push up kwandisa ubunzima nokuphumelela kwe-push standard. Ukwengeza isidingo sokulinganisela kuthatha ezinye ukuzenza amandla omuhle, ngakho qiniseka ukuthi ungenza mayelana nama-push ups ayisisekelo ngaphambi kokuzama lokhu. - Push Up Lat Row
I-push up cishe iphelele ngokwayo kuphela, kodwa engeza izinkomba ezimbalwa ekunyakeni futhi unomsebenzi ophelele wokuzivocavoca umzimba . Lokhu kuhluka kwenezela eminye imigqa yangasese ye-dumbbell phezulu phezulu kwempendulo ngayinye. Lokhu kuguqulwa kwandisa ubukhulu bokuzivocavoca, kuvuselela ukuqiniswa okuyisisekelo futhi kuhlanganisa imisipha ye-latissimus (back).
- I-Medicine Ball Push Up
Yenza i-standard standard up one ngesandla eyodwa phezulu ibhola lemithi . Lokhu kusebenza ihlombe ngendlela ehlukile ehlukile yokunyakaza okukhulisa ukuqina kwehlombe. - I-Alternative Medicine Ibhola Push Up
Lokhu kuhluka kwenezela ukuzinza okuyisisekelo kanye nokuhlelwa kokunyakaza okuguquliwe ngesikhathi sokunyakaza okuyisisekelo ukunyakaza. Roll ibhola lemithi phakathi kwesandla ngasinye emva kokuphindaphinda futhi ungeze inselele entsha yebhaleji. - Yehlisa Ukunyakaza Okuphezulu
Lokhu kuyinkinga enzima kakhulu, eyenziwa ngezinyawo eziphakanyiswe ebhokisini noma ebhentshini. Ungalungisa ukuphakama kwebhokisi ukwandisa noma ukunciphisa ukumelana usebenzisa isisindo somzimba wakho nje.
- I-Diamond Push Up
Idayimani iphakamisa phezulu ngezandla zakho eduze; kanye iminwe yenkomba kanye nezithupha zomzimba owodwa othintana othinta omunye uhlangothi nokwenza ukuma kwedayimane. Wena-ke uphakamisa izandla zakho ngokuthinta isikhungo esifubeni sakho kanye nezikhalo eduze kwezinhlangothi zakho ngesikhathi sokuphendula. - Ukubhoqa Ukunyakaza
Lokhu kuyisenzo se- plyometric lapho uziphoqa khona ngamandla anamandla ukuze izandla zakho zivele phansi futhi uhlabe emanzini. Lokhu kusebenza akusikho okwenza umsebenzi we-novice. Ungalimala kalula uma ungazange usebenze kulezi zikhathi ngesikhathi.