Ama-push-ups kusuka odongeni kuye phansi. Intombazane esaqala ukuwuthola kanjani umphumela?
Kumantombazane, isifiso sokuba muhle nokulingana sivele ngokwemvelo. Ukuze uziqhenye ngomzimba omncane, udinga ukuzivocavoca umzimba. Ukuphusha okuvela phansi kuya ngokuya kufakwe ohlelweni lokuqeqesha, kepha abesifazane abaningi bakuthola kunzima ukwenza lo msebenzi.
Imisipha yebhande lehlombe kwabesifazane ayithuthuki kangako kunamadoda. Kulokhu, ukusunduza kunzima kakhulu. Kepha akukho okungafinyeleleki. Ungakufunda kanjani ukusunduza up kusuka phansi kusuka ekuqaleni?
Ukuphepha nokuqapha
Ukuphepha yingxenye ebalulekile yanoma yikuphi ukujima. Ukugwema ukulimala, naka le nto, ngoba impilo yinto ebaluleke kakhulu.
Thatha isikhathi sakho ukuthola ikhono lokucindezela. Ngeke ukwazi ukuyazi ngokushesha. Amasonto amabili noma amathathu yisikhathi esifanele sokutadisha ekhaya, kepha kuphela ngendlela ejwayelekile nangomthwalo ofanele.
Ukulawulwa kokuphefumula okulungile kuzokwakhiwa ngalesi sikhathi. Ukuvivinya umzimba amahlandla ama-3 ngesonto ngekhefu losuku noma amabili ngeke kukhathaze. Kuyadingeka ukulandela inqubo yokubulawa ukugwema ukulimala. Kungcono ukungasethi amarekhodi. Umthwalo oqinile emisipheni engaqeqeshiwe ngeke ube lusizo.
KHUMBULA! Ungenzi ama-push-up ngokushesha. Ukuphakamisa isisindo sakho kungalimaza imisipha engaqeqeshiwe, futhi ubuhlungu buyodambisa isifiso sokuqhubeka nokuzivocavoca umzimba.
Kunzima kasaqala ukwenza izivivinyo ngendlela efanele, ngakho-ke kungcono ukuqala ngombono owenziwe lula nangamasu afanele. Ukuze ufunde ukwenza ama-push-up, udinga ukudlula kuzo zonke izigaba.
Uhlelo lwesinyathelo ngesinyathelo sokudonswa odongeni kuya phansi
Uhlelo lokuqeqeshwa okuyilo luyingxenye yempi. Ukuqeqeshwa okujwayelekile futhi okungaguquguquki kuzoholela kumphumela oyifunayo futhi ngeke kulimaze. Uhlelo oluhlelwe kahle luzokukhumbuza ukuthi inhloso izofezeka ngesikhathi.
Fudumala ngaphambi kwanoma yikuphi ukuzivocavoca umzimba. Ukufudumeza ngokuphelele imisipha, ungaqala ezinye izivivinyo.
Ukunquma ukuthi mangaki ama-push-up onokuqala ngawo, udinga ukuzama ama-push-up ngenqubo efanelekile uze uzizwe ukhathele kancane emisipheni. Le mali kuzoba eyokuqala. Kumantombazane asanda kuqala ukuqeqeshwa, isibalo esikahle sizoba kusuka kuma-push-up ayi-10 kuye kwangama-20.
KHUMBULA! Kungcono ukuqala ngokugcizelela odongeni. Hlukanisa isibalo esivelile ngenombolo yezindlela (ezingekho ngaphezulu kwe-5) bese ufaka umthwalo omncane nsuku zonke.
Isigaba 1. Ama-push-up asodongeni
Yima ebangeni elinethezekile ukusuka odongeni, qondanisa umhlane nemilenze yakho. Sabalalisa imilenze yakho ububanzi behlombe, bese uphumule izandla zakho odongeni nge-engeli elungile.
Cindezela udonga, ugoba izindololwane zakho kancane bese uncika odongeni, ngenkathi ugcina umqolo wakho uqondile. Ukusuka ngaphandle, ukuzivocavoca kubukeka kulula, futhi umthwalo awuzwakali kakhulu. Kepha empeleni, kusetshenzelwa imisipha yomhlane, isisu, intamo, izingalo nesifuba. Akukubi kumuntu oqalayo. Ukuphindaphinda izikhathi eziyi-10-15 namasethi ama-3-5 kuzonikeza umphumela omuhle.
Ukuzivocavoca kungenziwa kube nzima ngokwengeziwe ngokuhambisa izingalo zakho kude noma ngokwandisa ibanga ukusuka odongeni.
Isakhiwo sevidiyo
Isigaba 2. Ama-push-up ngokuxhaswa
Ibhentshi noma isihlalo kufanelekile njengokwesekwa. Inqubo yokwenza yenziwe ivundlile - phumuza izinyawo zakho phansi, nezandla zakho kusekelo. Beka izandla zakho ububanzi behlombe, ugcine umzimba uqonde.
Yenza ngale ndlela: kancane kancane ugoqe izingalo zakho endololwaneni bese ugoba emaphethelweni osekelo. Ngesikhathi sokubulawa, qiniseka ukuthi umzimba awugobi. Yehla phansi njengoba uphuma, futhi ukhuphuke njengoba uhogela.
Ungashintshi inani lezindlela nokuphindaphinda ezigabeni zokuqala. Ungakwazi ukwenza izinto zibe nzima ngokuhambisa izingalo zakho kude noma ngokukhetha i-fulcrum engezansi. Umthwalo omkhulu uwela emisipheni yemilenze nesifuba.
Isigaba 3. Ama-push-ups amadolo
Lolu hlobo lufana noludala, yize amantombazane engazazi ngokugcwele izinzuzo zawo. Ukuzivocavoca kuphelele kwabaqalayo, ngoba umthwalo emisipheni yezingalo nasemahlombe ungaphansi izikhathi ezi-2 kunokwequlwa okuvela phansi.
Guqa ngamadolo, uwaphumule phansi, izandla zakho zisezingeni lehlombe, futhi uhlale phansi. Gcina umzimba uqonde ngaphandle kokugoba. Imisipha yezingalo, amahlombe nemisipha ye-pectoral iyalayishwa. Ngokusabalalisa ukwesekwa kwezingalo ezinhlangothini zamahlombe, ungawenza ube nzima umthwalo.
Lapho zonke izigaba ezedlule sezidlulisiwe, sekuyisikhathi sokudlulela kuma-push-up wakudala kusuka phansi. Ukuqeqeshwa kwangaphambili kuzokuqeqesha, futhi umthwalo ngeke ubonakale ubaluleke kangako.
Isigaba 5. Ukujima
Ama-push-up ajwayelekile aqinisa imisipha yesifuba, amahlombe, izingalo, emuva ne-abs.
Thatha indawo evundlile, ulale phansi kumata wokuzivocavoca. Ukwenza lo msebenzi, udinga ukuphumuza izinzwane nezintende zakho phansi. Gcina izandla zakho zisezingeni lehlombe, umzimba ulayini owodwa. Ngesikhathi sokubulawa, goba izingalo zakho emzimbeni, futhi ungacindezeli izindololwane zakho ngaphandle.
Kungcono ukuqala ngenani eliphansi lezindlela, kubalulekile ukucija inqubo efanele.
Ukwenza inkinga ibe nzima, unganweba ibanga eliphakathi kwezingalo, uphonsa imilenze yakho ekusekelweni, kepha lokhu kwenzelwa amantombazane alungiselelwe ngokomzimba. Ngesikhathi sokufunda, kungcono ukungazami imibono eyinkimbinkimbi.
ICEBISO! Ngubani ofuna ukwehlukanisa izivivinyo, kukhona izitobhi ezikhethekile. Basiza ukukhulisa ibanga lokunyakaza kwengqikithi, okwandisa ukusebenza kokuzivocavoca.
Imininingwane yevidiyo
Kuzothatha isikhathi esingakanani futhi ukufika kuma-push-up ayi-100 kusukela ekuqaleni
Ngemuva kokuqonda kahle ama-push-up akudala, ungaqhubekela phambili ngokwandisa inani lokuphindaphinda. Inombolo ethandekayo yamantombazane amaningi iyinombolo 100. Ukufeza le nhloso enemibandela, kunohlelo lokuqeqesha olususelwa enanini lamasethi akhula nsuku zonke. Uhlelo lokuzivocavoca lwamasonto amahlanu kathathu ngesonto ngamasethi ama-5.
Uhlelo olunemibandela luyakhonjiswa kuthebula:
| Isonto | Usuku | Izindlela | Ingqikithi |
|---|---|---|---|
| Isonto 1 | 1 | 2 3 2 2 3 | 12 |
| 2 | 3 4 2 3 4 | 16 | |
| 3 | 4 5 4 4 5 | 22 | |
| 2 iviki | 1 | 4 6 4 4 6 | 24 |
| 2 | 5 6 4 4 7 | 26 | |
| 3 | 5 7 5 5 8 | 30 | |
| 3 iviki | 1 | 10 12 7 7 9 | 45 |
| 2 | 10 12 8 8 12 | 50 | |
| 3 | 11 13 9 9 13 | 55 | |
| 4 iviki | 1 | 12 14 11 10 16 | 63 |
| 2 | 14 16 12 12 18 | 72 | |
| 3 | 16 18 13 13 20 | 80 | |
| 5 iviki | 1 | 17 21 51 15 23 | 91 |
| 2 | 20 23 28 19 20 | 100 | |
| 3 | 25 27 25 15 19 | 111 |
Isonto lokuqala lingabonakala lilula kumuntu olungiselelwe, lapho ungaqala ngokulandelayo. Cishe emasontweni ama-5, ungafinyelela inombolo oyifunayo. Kulabo abathola ukuthi amasonto azayo anzima, unganweba uhlelo lube ngamasonto ayisithupha.
Izinzuzo nokulimala kwama-push-ups
Izinzuzo zokuzivocavoca zisobala; kuqinisa imisipha. Kepha noma imuphi umsebenzi usebenza ngempumelelo ngokuhlangana. Ama-push-up enzelwe ukuthuthukisa umzimba ophezulu nokusiza:
- Ukwenza ngcono ukukhuthazela.
- Ukusebenzela imisipha yezandla.
- Ukuqinisa imisipha yesifuba (emantombazaneni, isifuba siqinisiwe).
- Ukusebenza kwemisipha yabezindaba.
- Ukusebenza imisipha yangemuva, kwakheke ukuma okuhle.
- Ithoni yomzimba.
Ukulimala okungaba khona kungadalwa indlela engalingani:
- Ingozi yokulimala lapho ukufudumala okuvamile kunganakwa.
- Ukusebenza ngokweqile lapho uzivocavoca kakhulu.
- Ukumpompa isifuba, kugcizelelwa kakhulu kuma-push-up kuphela.
- Ama-push-up aphikisiwe kubantu abane-high blood pressure.
Amathiphu awusizo
Ama-push-up adinga inqubo ecophelelayo. Kufanele njalo uqale ngokuzivocavoca umzimba ukuze ufudumeze imisipha. Lokhu kubalulekile ukukhipha i-ligament microtrauma. Ukunakwa okukhethekile kufanele kukhokhwe endaweni yomzimba nokuphefumula okulungile. Ukuhambisana namakhefu phakathi kwamasethi kufanele kube imizuzu engu-1-2. Kulabo abaqala phansi, kunconywa ukuthi benze ama-push-up ekhaya kusuka erugini. Uma kwenzeka ubuhlungu, qeda ukuzivocavoca umzimba.
Ama-push-up awukuzivocavoca okuhambisana nezimo. Akudingi izimo ezingeziwe nezimpawu zemidlalo, futhi izinzuzo zisobala. Ukufunda kahle le nqubo esebenzayo usebenzisa isisindo somzimba wakho kuphela kudinga isifiso nokubekezela kuphela.