Ngaba uyathanda ukuzilolonga okanye ukuzilolonga ekhaya? Kukho amaqela ahlukeneyo ezihlunu afuna ukwenziwa kwaye ngenxa yoku siyakunika isikhokelo sokuzilolonga esifubeni ekhaya La manyathelo esiwanikezelayo ayasebenza kwaye aya kukunceda womeleze ezo zihlunu kwaye utshise amanqatha.
Ukwenza umthambo wesifuba kufuneka uyenze ukusuka kwii-engile ezininzi kunye nezalathiso. Ingcamango kukudala loo mandla ukwenzela ukuba i-muscle izuze umthamo kwaye ingasetyenziswa. Uluhlu lwendlela yokusebenza esixoxa ngayo isicwangciso soqeqesho lweveki kwaye oko kufuneka kuqhutywe rhoqo.
Zingaphi iintsuku ekufuneka ndiziqeqeshele indawo yesifuba?
Eyona nto ilungileyo, njengakuzo zonke iimithambo ezenziwa qho ngeveki, kukuzigcina iintsuku ezintathu ngeveki. Kuyacetyiswa ukuba ushiye usuku lokuphumla phakathi kosuku olunye loqeqesho kunye nolunye. Kodwa ukuba uqeqesha olunye usuku, akukho nto yenzekayo, eyona nto ilungileyo kukulandela umthambo ohambelana nezinye iindawo kunye ne-pectoral.
flexion eqhelekileyo
I-Push-ups yeyona nto ingcono yokuqeqesha indawo ye-pectoral. Okulandelayo, sichaza uluhlu lwe-push-ups ngeetoni ezahlukeneyo, ukuze ukwazi sebenzisa isifuba kwii-engile ezahlukeneyo. I-flexion eqhelekileyo yenye yezinto eziyimfuneko zokufudumala imisipha.
Ukwenza oko, kufuneka uzimise ubuso phantsi, beka iingalo ezongeziweyo phantsi kunye nobubanzi bamagxa. Imilenze kufuneka yolulwe ukwakha kunye nomzimba wonke umgca othe tye, impundu mayingaphumeleli.
Kufuneka uhambe ukugoba iingalo kwaye wehla kancinci kancinci, ukuvumela isifuba sichukumise umhlaba. Iingqiniba kufuneka zenze i-engile engama-90°. Emva koko ibuyela kwindawo yokuqala. Kufuneka zenziwe 5 series of 20 push-ups.
isometric pushup
Olu lolunye uhlobo lwe-push-up, kodwa ngenye indlela yokuqinisa enye inxalenye yesihlunu. Umntu kufuneka enze njalo yenza i-flexion eqhelekileyo, emva koko yehle ibheke emhlabeni ikwindawo efanayo nesiqhelo. I iingqiniba kufuneka zibe kwi engile 90° kwaye kulapho kufuneka wenze khona bamba indawo ye-15 imizuzwana.
Ungalibali ukuba wonke umzimba kufuneka uthe tye, ukusuka ezinyaweni ukuya entloko kwaye izihlunu zesisu kufuneka ziqine kwaye zingene ngaphakathi. kufuneka wenze Iisethi ezi-5 ze-push-ups ezingama-20. Ukuba ucinga ukuba lo msebenzi unzima kakhulu, unokukhululeka ngokubeka amadolo phantsi kwixesha elifutshane lemizuzwana.
Ukutyhalwa kwedayimani
Yinkqubo efanayo ye-push-ups, kodwa ukutshintsha indawo yezandla. Ukwenza oku, kufuneka ujonge phantsi kwaye ubeke iingalo zakho phantsi, kodwa ukudibanisa oobhontsi emgangathweni kunye neengcebiso ezimbini zeminwe yesalathisi.
Senza ii-push-ups kancinci kancinci, uzama ukuxubha umgangatho nge-chin ngokuphindaphindiweyo, ngaphandle kokuvumela ukuba i-elbows ihlale ivaliwe. Le ntshukumo inzima kakhulu ukuyenza, kodwa i-triceps iya kusebenzisana. iya kwenziwa Iiseshoni ezi-5 ze-20 push-ups.
ubhetyebhetye olulodwa
Le flexion ayenziwa ngeengalo kunye, kodwa indawo nganye iya kuba yodwa ivumela imisipha nganye isetyenziswa ngokuzimeleyo kwaye ivumela i-hypertrophy.
Ukuyenza, siya kuzibeka njengesiqhelo sokutyhala, kodwa endaweni yokubeka iingalo zombini emhlabeni kunye nokuphakama kwendawo. amagxa, siya kuyenza ngolu hlobo lulandelayo: Siza kubeka ingalo enye kuphela kwaye enye kufuneka iye kwinqwelomoya, ngokuqhelekileyo igqitywe emva komva okanye esinqeni. Emva koko ukunyakaza kokuhla kuqhutyelwa, ukuzama ukufikelela kwisifuba ukuya emhlabathini kwaye emva koko kubuyela kwindawo yokuqala. Iiseshoni ezi-3 zee-push-ups ezili-10 kufuneka zenziwe.
Iipush-ups kunye nebhentshi okanye idrowa
Ezi push-ups zinzima, kodwa ziyasebenza. Iquka ukwenza i-push-ups eqhelekileyo kunye nemilenze yakho iphakanyisiwe, kule meko kwi-drawer, ibhentshi okanye i-sofa. Zenziwa ngendlela efanayo kwizenzo zangaphambili, ukuthoba nokugoba iingalo ngobunono kwaye ubuyele kwindawo yokuqala. Uluhlu olu-5 lwee-push-ups ezili-15 kufuneka lwenziwe.
Umatshini wokushicilela webhentshi weDumbbell
Ukuba uyayazi indlela yokwenza i-barbell bench press, ngumsebenzi ofanayo, kodwa ukwenza intshukumo efanayo kunye ne-dumbbell yesandla esinye. Kufuneka ulale ujongene nebhentshi kwaye ubambe ubunzima ngokuchanekileyo esandleni ngasinye.
I-dumbbells kufuneka ibekwe emacaleni esifuba, i-elbows egobileyo kunye ne-angle ye-90 °. Kufuneka unciphise kwaye uqhube ii-dumbbells ukuya esifubeni uze uhlehlise emacaleni. Lo msebenzi uya kubanakho ukubuyisela izihlunu zesifuba sakho. Yenza iiseti ezi-3 zokuphindaphinda ezili-12.
Cofa iBarbell
Lo msebenzi unokunyakaza okufanayo kunye ne-bench press eqhelekileyo. Ibhentshi kufuneka ithotywe ukuze yamkele Ukuma okuphantse ukugoba, uya kuba nentsimbi enezisindo ezandleni zakho kwaye kuya kufuneka uyiphakamise ngaphezu kwesifuba sakho. Kufuneka zenziwe 3 uthotho 12 uphindaphindo.
IiDips
Lo mthambo ngumsebenzi omkhulu, apho kusetyenzwa khona amandla. I-triceps kunye nesifuba ziya kwenziwa kunye nalapho unokusebenzisa iibar ezisecaleni. Kwimeko yemivalo, kuyimfuneko ukuba bamba umzimba phezulu kunye neengalo ezinxuseneyo. Kufuneka uphakame kwaye ubuyele kwindawo yokuqala (ezantsi). iya kwenziwa 3 uthotho 12 uphindaphindo.