Uyathanda ukuqeqesha noma ukuzivocavoca ekhaya? Kunamaqembu emisipha ahlukahlukene adinga ukuvocavoca futhi ngenxa yalokhu sikunikeza umhlahlandlela wokuzivocavoca esifubeni ekhaya Lezi zinyathelo esizinikezayo zisebenza kahle futhi zizokusiza uqinise leyo misipha futhi ushise amafutha.
Ukwakha umsebenzi wesifuba kufanele ukwenze usuka emagumbini amaningi naseziqondisweni. Umqondo uwukudala lawo mandla ukuze imisipha izuze ivolumu futhi isetshenziswe. Uchungechunge lwendlela yokusebenza esixoxa ngayo luyi uhlelo lokuqeqesha lwamasonto onke futhi okumele lwenziwe njalo.
Zingaki izinsuku okufanele ngiziqeqeshele indawo yesifuba?
Okuhle, njengakuzo zonke izivivinyo ezenziwa masonto onke, ukuzigcina izinsuku ezintathu ngesonto. Kutuswa ukushiya usuku lokuphumula phakathi kosuku olulodwa lokuqeqeshwa nolunye. Kodwa uma uziqeqesha ngolunye usuku, akukho okwenzekayo, okuhle ukulandela isimiso sokuzivocavoca esihambisana nezinye izindawo kanye ne-pectoral.
i-flexion evamile
Ama-push-ups ayindlela engcono kakhulu yokuqeqesha indawo ye-pectoral. Okulandelayo, sichaza uchungechunge lwama-push-ups anamathoni ahlukene, ukuze ukwazi sebenzisa isifuba ngama-engeli ahlukene. I-flexion evamile ingenye yezivivinyo ezibalulekile zokufudumala imisipha.
Ukuze ukwenze, kufanele uzimise ubheke phansi, beka izingalo ezinwetshiwe phansi nasebubanzini bamahlombe. Imilenze kufanele yelulwe ukwakha kanye nomzimba wonke umugqa oqondile, isinqa akufanele siphumele ngaphandle.
Kufanele uhambe egoba izingalo ehle kancane kancane, ukuvumela isifuba sithinte phansi. Izindololwane kufanele zakhe i-engeli engu-90°. Bese ibuyela emuva endaweni yokuqala. Kumele zenziwe 5 uchungechunge lwama-push-ups angama-20.
i-isometric pushup
Lolu olunye uhlobo lwe-push-up, kodwa ngenye indlela yokuqinisa enye ingxenye yemisipha. Umuntu kufanele yenza i-flexion evamile, bese yehlela phansi ibheke phansi ngendlela efanayo nokugoba okujwayelekile. I izindololwane kufanele zibe engeli engu-90° futhi lapha kufanele bamba isikhundla imizuzwana engu-15.
Ungakhohlwa ukuthi wonke umzimba kumele uqonde, kusukela ezinyaweni kuya ekhanda futhi imisipha yesisu kumele iqine futhi ingene ngaphakathi. kufanele ukwenze 5 amasethi angu-20 ama-push-ups. Uma ucabanga ukuthi lo msebenzi unzima kakhulu, ungakhululeka ngokubeka amadolo phansi ngezikhathi ezimfushane zemizuzwana.
Ama-Diamond push-ups
Kuyisistimu efanayo yama-push-ups, kodwa ukushintsha ukuma kwezandla. Ukuze wenze lokhu, kufanele ubheke phansi futhi ubeke izingalo zakho phansi, kodwa ukuhlanganisa izithupha phansi kanye namathiphu amabili eminwe yenkomba.
Senza ama-push-ups kancane kakhulu, ezama ukuxubha phansi ngesilevu ekuphindaphindweni ngakunye, ngaphandle kokuvumela izindololwane zihlale zikhiyiwe. Lokhu kunyakaza kunzima kakhulu ukukwenza, kodwa i-triceps izosebenza ndawonye. kuzokwenziwa Izikhathi ezi-5 zama-push-ups angama-20.
ukuguquguquka okukodwa
Lokhu kugoba akwenziwa ngezingalo ndawonye, kodwa indawo ngayinye izohlukaniswa ivunyelwe imisipha ngayinye isetshenziswa ngokuzimela futhi ivumela i-hypertrophy.
Ukuze sikwenze, sizozibeka njengokuphusha-up okujwayelekile, kodwa esikhundleni sokubeka izingalo zombili phansi nasezingeni eliphezulu. amahlombe, sizokwenza ngale ndlela elandelayo: Sizobeka ingalo eyodwa kuphela enye kufanele iye endizeni, ngokuvamile igqokwa ngemuva noma okhalweni. Khona-ke ukunyakaza kokwehla kwenziwa, ukuzama ukufinyelela esifubeni kuya emhlabathini bese ubuyela endaweni yokuqala. Izikhathi ezi-3 zama-push-ups ayi-10 kufanele zenziwe.
Ama-push-ups anebhentshi noma idrowa
Lawa ma-push-ups anzima, kodwa ayasebenza. Kuhlanganisa ukwenza ama-push-ups ajwayelekile imilenze yakho iphakanyisiwe, kulokhu ekhabetheni, ebhentshini noma kusofa. Zenziwa ngendlela efanayo nasezivivinyweni zangaphambilini, zehlisa futhi zigobe izingalo ngobumnene futhi zibuyele endaweni yokuqala. Uchungechunge olu-5 lwama-push-ups ayi-15 kufanele lwenziwe.
Ukucindezela kwebhentshi likaDumbbell
Uma wazi ukwenza i-barbell ebhentshini press, kuwumsebenzi ofanayo, kodwa ukwenza ukunyakaza okufanayo kanye ne-dumbbell yesandla esisodwa. Kufanele ulale ubheke phezulu ebhentshini futhi ubambe isisindo ngendlela efanele esandleni ngasinye.
Ama-dumbbell kufanele abekwe ezinhlangothini zesifuba, ama-elbows agobile futhi nge-angle engu-90 °. Kufanele wehlise futhi ushayele ama-dumbbells uze ufike esifubeni bese wehlisela emaceleni. Lokhu kuvivinya kungase kuvuselele imisipha yesifuba sakho. Yenza amasethi ama-3 ezimpinda eziyi-12.
Chofoza i-Barbell Cindezela
Lokhu kuvivinya umzimba kunokunyakaza okufanayo nomshini wokunyathelisa webhentshi ovamile. Ibhentshi kufanele litshekiswe ukuze lithathelwe cishe ukugoba ukuma, uzoba nensimbi enezisindo ezandleni zakho futhi kuyodingeka uyiphakamise ngaphezu kwesifuba sakho. Kumele zenziwe 3 uchungechunge lwezimpinda eziyi-12.
Ama-Dips
Lokhu kuvivinya umzimba kuwukuzivocavoca okukhulu, lapho amandla asebenza khona. I-triceps nesifuba kuzosetshenziswa nalapho ungasebenzisa khona ama-sidebar. Endabeni yemigoqo, kuyadingeka phakamisa umzimba futhi izingalo zihambisane. Kufanele uvuke ubuyele endaweni yokuqala (phansi). kuzokwenziwa 3 uchungechunge lwezimpinda eziyi-12.