Usenokuzibuza, zeziphi izihlunu ezisebenzayo? Ngaba benza nantoni na elungileyo, okanye ngaba zizinto nje ezisetyenziselwa ukungcungcuthekisa abo bafunyanwayo kwimidlalo esisiseko yoqeqesho? Ukuphendula le mibuzo, kufuneka ujonge izihlunu zomzimba wakho ongasentla.
Imisipha yoMzimba oPhezulu
Impendulo emfutshane kumbuzo, zeziphi izihlunu ezenziwayo zokunyusa ukusebenza kukuba zisebenza izihlunu zomzimba wakho ongaphezulu. Oku kulula kodwa.
Amanqaku afanelekileyo- Isampulu yePilates Exercises Imifanekiso
- Imifanekiso yoQeqesho lweeSpecial Glutes
- Ukuzivocavoca kwabadala abaneemifanekiso
Imisipha yomzimba wakho ophezulu ibandakanya oku kulandelayo:
- Imisipha yepectoral (i-pectoralis enkulu kunye ne-pectoralis encinci)
- Imisipha yeDeltoid (izihlunu egxalabeni)
- Imisipha yengalo ephezulu (i-biceps kunye ne-triceps muscle)
- Imisipha yomqolo ongasentla (latissimus dorsi, rhomboids kunye netrapezius).
Ngalinye lala maqela emisipha anoxanduva lokuhamba, ukongezwa, ukutyhala okanye ukutsala.
Zeziphi izihlunu ezisebenzayo?
Ukunyusa ukusebenza kweqela lamaqela emisipha yomzimba wakho ophezulu. La maqela alandelayo emisipha aqeqeshiwe xa kusenziwa ukunyuswa:
- Imisipha yemiphunga
- Iitriceps (ngasemva kwengalo)
- I-biceps (phambi kwengalo)
- Ngaphambili nangemva kweentloko zeedeltoids
- Rhomboids kunye trapezius
- latissimus dorsi
Ukutyhala phezulu kukuhamba kwamandla
Ukuba unexesha elincinci kakhulu lokuzilolonga kwaye ujonge intshukumo yamandla eya kuqeqesha inani elikhulu lamaqela emisipha kwityala elinye lokuwa, ukunyusa phezulu ngokuqinisekileyo kuya kulungela ityala. Ayiziqeqeshi kuphela ezi zihlunu zingasentla, kodwa zikwabanegalelo kumandla aphambili. I-pushup eyenziwe ngokufanelekileyo ifuna ukomelela kunye nozinzo lwezihlunu ezingundoqo kubandakanya isisu kunye nomqolo osezantsi, oko kukhokelela ekomelezeni ngakumbi nasekuzinziseni la maqela emisipha, ngokunjalo. Ngexesha elithile lokunyusa, phantse yonke imisipha emzimbeni wakho iyabandakanyeka ekuhambeni ngandlela thile.
indlela yokwenza umfazi ukuthandana uphambene
Ukwenza iiPush ezifanelekileyo
Ngoku ukuba awusazibuzi ukuba zeziphi izihlunu ezenziwayo zokunyusa ukusebenza, unokuba nomdla wokwenza ipush ephezulu. Ukunyusa ngokufanelekileyo ukunyusa kubandakanya ukubeka indawo ngononophelo kunye nolawulo olulawulwayo kuyo yonke indawo. Nalu ulundwe olukhawulezayo lwendlela yokwenza ngokufanelekileyo i-pushup.
Ukubekwa endaweni
- Thatha iklasikhi yokuma phezulu - jonga phantsi phantsi kunye nobunzima bakho obulinganisiweyo kwiinzwane zakho nasezandleni zakho.
- Beka izandla zakho zibanzi kancinci kunamagxa akho.
- Gcina imilenze kunye neenyawo kunye.
- Gcina umzimba wakho njengomgca ochanekileyo. Ukwenza oku, cinga intonga ibaleka ukusuka entlokweni yakho ukuya kwiinzwane zakho.
- Bamba i-abs yakho ngokuqinileyo kwaye uqinise izihlunu zakho ezizukileyo.
- Umqolo wakho akufuneki uguqe, kwaye amazantsi akho akufuneki abe phezulu kunawo wonke umgca womzimba wakho. Ezi ziqhelekileyo ukunyusa phezulu ukukopa Oku kukuthintela ekufumaneni izibonelelo ezipheleleyo zomthambo.
Ukwenza iPush Up
- Ukusuka kule ndawo ingentla, gobisa izingalo zakho kancinci kwaye uzithobe uye emgangathweni ngendlela elawulwa ngononophelo.
- Xa iingqiniba zakho zikwi-90 yeedigili engile, tyhala ngokwakho umva ukuya kwindawo yokuqala.
- Ungazivumeli ukuba uchukumise umgangatho ngomzimba wakho okanye utshixe iingqiniba zakho xa ufika encotsheni yentshukumo-oku kuphumla kwaye kuthintela ekufumaneni inzuzo epheleleyo yentshukumo.
- Sebenzisa intshukumo elawulwayo ngawo onke amaxesha ukunqanda ukuthembela kumandla okugqiba intshukumo.
- Yenza ukuphindaphinda okuninzi okulawulwayo njengoko umzimba wakho uvumela. Uya kwazi ukuba ugqibile kuba uyakuvumela umqolo wakho ukuba uthambekele, uphakamise impundu yakho emoyeni, okanye umzimba wakho uza kukuxelela nje ukuba yenziwe.
Ukulungiswa kwePush
Abaqalayo banokufuna ukuzama ukuhlengahlengisa ukunyusa ukuqala. Zimbini iindlela zokutshintsha ukunyusa-zombini zinento yokwenza nokubekwa komzimba. Intshukumo ichazwe ngasentla.
- Iidolo eziguqulweyo ziye zadla ngokubizwa ngokuba 'ziintombazana ezinyukayo'. Ngokuchasene nenkolelo edumileyo, esi sikhundla asisiyamantombazana kuphela. Yindlela elungileyo yokwenza ukuba umzimba wakho usetyenziselwe ukwenza i-push ups ngaphambi kokuba ungene kuguqulelo olupheleleyo. Ukwenza idolo eligobileyo linyuse, zibeke endaweni yakho njengoko kuchaziwe apha ngasentla. Nangona kunjalo, endaweni yokuzibamba ezandleni nasezinzwaneni, xhasa umzimba wakho ezandleni nasemadolweni, ulumke ucinge ukuba intonga isuka entlokweni yakho iye apho amadolo akho abamba khona umgangatho.
- Ukuba ukhe wazama ukuguqa ngamadolo kwaye awukakulungeli oko, unokufuna ukuzama ukunyusa udonga. Ngelixa ezi zingenayo phantse i-punch enamandla eqhuqha idolo elipheleleyo okanye eligobileyo, ziyindlela elungileyo yokwenza umzimba wakho ulungele ukwenza iinguqulelo ezinzima ngakumbi. Ukwenza udonga lunyuse phezulu:
-
- Yima malunga neenyawo ezintathu phambi kodonga olungenanto.
- Yoyama eludongeni kwaye uyichukumise ngezandla zakho ezibanzi kancinci kunamagxa akho. Gcina iinyawo zakho kwindawo yazo yokuqala.
- Zityhalele kude nodonga kude kube uphantse ukwandiswa, kodwa ungazivaleli kule ndawo.
- Yama eludongeni kwakhona.
- Phinda ezi ntshukumo de udinwe. Intlungu kwimiqondiso yakho yangasemva yokuba lixesha lokuba uyeke.
