Isicwangciso se-push-ups ukusuka kumgangatho wabaqalayo. Siqeqesha umzimba wethu ngokuchanekileyo

Ukunyuka kwamanzi ukusuka emgangathweni kuye kwadala kwatshintshwa kuba yinto eninzi yezobuqhetseba kubo bonke abalandela umzobo wabo kwaye bazame ukuba ungahambi kwindawo yokuzivocavoca, ubuncinci rhoqo ekhaya. Kodwa akubona bonke abadlali abayaziyo ukuba lo msebenzi awukwazi nje ukupompa izihlunu ze-pectoral nokuqinisa izandla, kodwa ukulimaza umzimba wakho. Makhe sibone ukuba yintoni isicwangciso se-push-ups esifanele sibe sesondo ngalabo baqala ukuqeqesha.

Okokuqala, makhe sibone oko kulungile malunga nokulo hlobo lokuzivocavoca? Ewe, yonke into ilula - i-push-ups ayiyikuqinisa kuphela yonke imisipha yomzimba ophezulu (ngokukodwa kwimisipha ye-pectoral, umshicileli kunye nebhinqa legxina), igalelo ekunyuseni kwindleko kunye nokukhululeka kobunzima bomzimba, kodwa nokuhlakulela ukunyamezela, ukuxhamla nokuqina komzimba. Kodwa asifanele sikhohlwe ukuba, ngaphantsi kwemithwalo engqongqo, i-push-ups ingaba intshaba yokukhula kwezicubu ezinamahlunu ezivela kumncedisi omhle. Ngokomzekelo, ukuba ubhalise kwindawo yokuzivocavoca kwaye usebenzise rhoqo ukuqeqeshwa kwamandla, ungacinezeli kaninzi ekhaya - awuyi kuwuvumela ukuba umzimba uphinde ufike, kwaye izihlunu zepectoral ziyeke ukukhula kwaye zize zinciphise ngokwevolumu.

Ukuba uthatha isigqibo sokufunda ekhaya, ngaphandle kwehholo, ke iskimu se-push-ups ukusuka kumgangatho ukuze imisebenzi enjalo ibonakale ihlukile. Into yokuqala yokukhumbuza kukuba akudingeki ukuba ucinezele amaxesha angaphezu kweshumi elinesihlanu kwindlela enye. Ukuphindaphinda kwakhona kunokubangela ukuba izihlunu zepectoral ziyeke ukukhula, kodwa ukukhululeka nokukhutshwa kwazo kuya kwanda. Kulungile xa ufikelela ngokuphindaphindiweyo kwezilishumi elinesibini kwindlela enye yokuqhubela phambili ukunyanzelisa. Iingcali zifikile ekugqibeleni ukuba xa kuthengisa, umntu usebenzisa amashumi anesithandathu anesihlanu ekhulwini lomzimba wakhe, kunye neempembelelo emadolweni akhe, umthwalo awugqithisi ngaphezulu kweesine-anesine kwipesenti zomdlali. Ngaloo ndlela, ungaqalisa ukuqeqeshwa kunye ne-push-ups emadolweni, uze usebenze ngokuqhelekileyo kwesi sivivinyo, uze wenze i-push-ups kwiminwe, ngakwesinye icala okanye ngesisindo esiphezulu kwimva yakho.

Kufuneka ukhunjulwe ukuba lo msebenzi ungakhuthaza ukuphuhliswa kwamaqela ahlukeneyo omzimba kunye nomdlali onokuzimela ngokuzimeleyo umthwalo kule mizi okanye eminye imizimba yomzimba wakhe. Ngokomzekelo, i-push-ups ne-wide grip iya kukukhuthaza ukukhula kwemisipha ye-pectoral, kwaye ukwenza usebenziso oluncinci luya kunika uxinzelelo kwii-triceps. Yenza lo msebenzi ngokukhethekileyo imihla ngemihla (amahlanu amahlanu ngeveki - iintsuku ezimbini zokuphumla kuya kufuna ukuba umzimba uphinde ufumane), iindlela ezininzi ngosuku. Iskimu se-push-ups ukusuka kumgangatho ngamnye kumntu ngamnye sinokuba ngabanye, kodwa ezinye izinto eziqhelekileyo ekusebenzeni kwalo msebenzi ziya kusasa.

Okokuqala, ngokukhawuleza kamva umbuzo uvela malunga nendlela yokunyanzelisa i-push-ups. Unokwenza oku ngeendlela eziliqela - yenza umzenzeko ngesandla esinye, ngekotoni okanye ngokufaka ubungakanani obongezelelweyo kumzimba. Ukwelula okungcono kwezihlunu ze-pectoral, ezinye iingcali zincoma kwakhona ukunyusa okunyanisekileyo. Ukwenza lo msebenzi, kufuneka usebenzise izibonda ezizodwa okanye izihlalo ezintathu (ezimbini zisetyenziselwa ukuphumla kwesundu, kunye neyesithathu kufuneka zisetyenziswe emilenzeni) kwaye intsingiselo kukuba kufuneka ifakwe ngokujulile kunokwenzeka - ngokusetyenziswa ngokuqhelekileyo ukwenza oku Umthetho, uthintela umgangatho.

Kubalulekile ukukhumbuza ukuba isicwangciso esiphezulu kakhulu se-push-ups ukusuka kumgangatho asikwazi ukufaka iseshoni yokuqeqesha ngokupheleleyo kwiholo. Kodwa ukuba i-pushups ihamba kunye nezinye izivivinyo (izikwere, izenzo zokusasaza), unokugcina umzimba wakho ngendlela eninzi ngaphandle kokuhamba emagumbini okufumana impilo kunye ne "simulators".