Mmene Mungayankhire ndi Kusiyanasiyana ndi Kusintha

Pushups ndizochita masewero olimba thupi lonse, kumanga nyonga ndi chipiriro mu chifuwa, mapewa ndi manja, ndi mnofu ndi thupi la pansi kuti likhale olimbikitsa. Pushups ndizokonda kwambiri kuchita masewero olimbitsa thupi, kaya mukuyenda popanda zipangizo kapena mukufuna kuchita masewera olimbitsa thupi omwe amachititsa kuti minofu yanu ikhale yopopera, kuthamanga magazi ku minofu yanu ndikukonzekeretsani kuti mupite kuntchito. Zikhoza kukhala mbali yofunikira ya chizoloŵezi chilichonse chophunzitsira mphamvu chifukwa amagwira ntchito minofu yambiri, kukupatsani zambiri pa maphunziro anu panthawi yochepa. Ngakhalenso bwino, pali kusiyana kwakukulu komwe pafupifupi aliyense, kuchokera pa kuyamba kwa masewera olimbitsa thupi, angapeze mavesi omwe amawagwirira ntchito.

Vuto Ndi Pushups

Ngakhale pushups ndizochita masewera olimbitsa thupi, n'zosavuta kulakwitsa ndikuyika thupi lanu pachiopsezo chovulaza ndi kupweteka powachita molakwika. Pushups amafuna mphamvu zambiri zam'mwamba komanso mphamvu yolimba kwambiri kuti musamalire thupi lanu pamene mukuyenda. Ngati ndinu watsopano, muyenera kuyamba ndi kusintha kuti mupange mphamvu ndi kupirira ndikuchita fomu yanu.

Gawo ili ndi gawo lofotokozera zonse zomwe mukufunikira kudziwa pushups: Mmene mungachitire izo molondola, kusintha, kusintha, njira zina ndi zolakwika zomwe zingayikitse thupi lanu.

Pachiyambi chimodzi, timaganizira za chikhalidwe cha chikhalidwe.

Pang'onopang'ono: Pushups

1. Yambani mmanja mwanu mawondo, ndikuyika manja anu pansi pambali paphewa, mitedza yapafupi.
2. Kutambasula miyendo molunjika, kupuma pa zala zakutsogolo. Onetsetsani kuti manja anu ali pansi pa mapewa (osati patsogolo).
3. Lembani mzere wanu ndi miyendo kuti muwumitse msanga ndikusunga khosi kuti musalowerere kuti thupi lanu likhale lolunjika kuchokera pamwamba pa mutu wanu kupita ku zidendene.
4. Lembani zitsulo, kuwalola kuti ziwoneke pambali, ndi kuchepetsa thupi lanu mpaka mphuno ikhudze pansi. Gwiritsani kuti thupi lanu likhale lolimba ndipo musamagwedezeke pakati kapena piking m'chiuno.
5. Pewani pansi kuti mudzipunthire kumbuyo kuti muyambe malo, kupitiriza kusunga miyendo ndi miyendo. Gwiritsani ntchito njira yonseyo, koma musatseke zitsulo pamwamba pa kayendetsedwe kake.
6. Pitirizani kusunthira mmwamba ndi kutsika mukuyenda, osasiya kuima pamwamba pa kayendetsedwe kake.
7. Ngati simungathe kusamuka popanda kunyamula mchuuno kapena kugwedeza pakati, yesetsani kusintha ndikuyamba kuyenda pang'onopang'ono kumalo ena.

Kusiyanasiyana kwa Pushup kwa Mavuto ndi Mphamvu

Kuwonjezera zosiyana ndi zovuta zanu zidzakuthandizani kugwiritsira ntchito chifuwa, mapewa, mikono ndi zofunikira m'njira zosiyanasiyana ndi kuwonjezera gawo latsopano pa maphunziro anu. M'munsimu muli malingaliro angapo atsopano a momwe mungasinthire pushups anu:

• Sinthani Dzanja Lanu - Kuphatikizira pang'ono (mikono pafupifupi masentimita awiri pokhapokha) kudzachita zambiri za triceps pamene kugwirana kwakukulu (manja ochuluka kuposa mapewa) kudzagogomezera mbali ya kunja kwa chifuwa.
• Pushups pa mpira - mpira ukhoza kupereka chithandizo chowonjezereka ngati umachiyika pansi pa ntchafu kapena kuwonjezera mphamvu ngati mutayendetsa m'manja.
• Pushups - Manja pa mpira - Ntchitoyi yapititsa patsogolo manja anu kuti agwirizane bwino. Samalirani kwambiri ndi ichi.
• Lembani Pushups - Kukwezetsa manja kusinthitsa mphamvu yanu yokoka, kuyika kutsindika kumbali ya pansi pa chifuwa ndi kuchepetsa kuchuluka kwa kulemera kwa thupi kumene mukukukweza.
• Pushups Osasunthika - Pozengereza manja anu, mumakweza katundu pa mkono umodzi, umene umapangitsa kuti mukhale ndi mphamvu.
• Pushups ndi Med Ball Rolls - Kutambasula dzanja limodzi pa mankhwala a mpira kumaphatikizapo mphamvu, ndikupukuta mpira kuchokera m'manja kupita kumalo akuphatikizapo abs, kuwonjezera chinthu cholimba.
• Divebomber Pushups - Izi ndizovuta komanso zowopsya , zomwe zimafuna mapewa aakulu ndi mphamvu zenizeni pamene mukukwera pansi ndikukwera pushup.
• Pushups ndi Plank Side - Pushup imaphatikizapo kusinthasintha mu thabwa, kutsindika mfundo yaikulu.
• Kukaniza Pushups - Kuonjezera kuteteza gulu kumayambitsa mavuto pakati pa magawo onse awiriwo.
• Pushups pa BOSU Mlingo Wophunzitsa - Kukwezetsa mapazi pamtunda wosasunthika wa dome kudzakuvutitsani mphamvu zanu komanso kulemera kwanu.
• Pushups - Pewani pushup nthawi zonse ndi dzanja limodzi pamapepala a papepala ndikuyendetsa manja kumbali kuti dzanja lina likhale pampando wina wa pushup.
• Med Ball Pushups - Kugwiritsira ntchito mankhwala a mpira kumatsutsana ndi kukhazikika kwanu ndikupanga ma triceps.
• Pushups pa mpira - Pushup imatsindika za triceps pamodzi ndi chifuwa.
• Mmodzi-Arm Triceps Pushup - Zochita zolimbitsa thupizi zimatsutsa triceps pamodzi ndi maziko.

Kuwonjezera Pushups ku Ntchito Yanu

Ngati muli wamkati kapena ochita masewera olimbitsa thupi, sankhani masewera osiyana siyana (monga pushup nthawi zonse, pushup yochepa ndi kuchepa pushup). Ngati ndinu oyamba, yambani ndi masewera olimbitsa thupi (monga pushups kapena ma pushups). Pushups ndi abwino kumayambiriro kwa chifuwa kapena thupi lanu kuti muwotchere minofu ndikupeza magazi akukupiza.

Kusintha kwa Pushup

Ngati simunachitepo kanthu, kapena mutakhala nthawi yayitali, mungafune kuyamba ndi kusintha komwe kudzakulolani kuyenda, kumanga mphamvu ndi kuteteza thupi lanu. Kumbukirani kuti ngakhale kusinthidwa sikungagwire ntchito kwa aliyense. Ngati mukumva ululu, tambani masewera olimbitsa thupi ndikulowetsani mndandanda wosiyana kapena yesani njira imodzi yomwe ili pansipa.

• Pushups Wall - Pushups yapamwamba imafuna kuti mutenge kuchulukitsa kwa thupi lanu kuposa kuchuluka kwa khoma, zomwe zimakulolani kuti muzichita mawonekedwe anu osadutsa mumtambo. Mukhozanso kuyesa izi pa sitima yapamwamba kapena malo ena omwe amakulira kuti muchepetse kuchuluka kwa kulemera kwa thupi komwe mukukumana nazo.
• Kusintha kwa Mapuloteni a Incline - Pamene mwadziwa makoma a pakhomo, yonjezerani mwamphamvu pakuyesera kusinthika pushup, ndi thupi lapamwamba likukwera pa sitepe.
• Kuwombera Panyumba Zanu - Kusintha pushups pansi kumawonjezera mphamvu ndi zovuta. Popanda kukwera, thupi lanu lopambana ndi loyambirira liyenera kugwira ntchito molimbika pang'ono.
• BOSU Pushups - Ngati mukufuna zina zowonjezera, kugwiritsa ntchito BOSU kuwonjezera kusakhazikika kwa kayendetsedwe kake, kufuna kuti minofu yanu ikhale yolimba komanso yosasuntha.

Kupewa Katundu Wachifuwa

Chinthu chimodzi chodziwikiratu chomwe chimakhalapo nthawi zambiri pochita pushups ndi ululu wa dzanja. Ngati muli ndi mavuto kale ndi odwala anu (monga carpal tunnel syndrome), pushups angapangitse vutoli. Ngati mukupeza kuti ndi vuto, yesetsani malangizo awa kuti mupewe ululu wa wrist:

• Gawani kulemera kwanu : Panthawi yomwe mukuyesa, yesetsani kugawa molemera thupi lanu lonse mmalo mwa chidendene cha dzanja lanu.
• Gwiritsani ntchito zitsulo zamakono kapena pushup : Kuyika zitsulo zamagetsi kapena kugwiritsa ntchito mipiringidzo ya pushup kungakupangitseni kuti muzisunga bwino nthawi yanu.
• Gwiritsani ntchito zikopa zanu : Njira ina ndiyomwe mungagwiritsire ntchito makoswe anu. Pangani nkhonya ndi kupumula manja anu pamatumba anu. Onetsetsani kuti mumagwiritsa ntchito bwino, mwamphamvu, ndipo mwachiwonekere, pewani izi ngati zopweteka.
• Gwiritsani ntchito ndondomeko yanu : Mungathenso kulemera kwa manja anu (ndi kuteteza kumbuyo kwanu) pojambula abs ndikusunga chigoba chanu cholimba ndikuyenda molimbika. Ngati simungathe kuchita zimenezi, pita ku kusiyana kosavuta.

Zolakwa za Pushup: Kugwedeza pakati

Vuto lalikulu lomwe ndikuliona ndi pushups likugwedezeka pakati kapena osalumikiza bwino mutu ndikusunga miyendo yonseyo. Pushups amafuna mphamvu yowonongeka mu abs ndi kumbuyo ndipo kulola kupyola pakati kungayambitse ululu wammbuyo ndipo, ndithudi, mawonekedwe oipa.

Kuphwanya Chinthu Chake

Kuti muzitha kugoba maziko anu ndikuonetsetsa kuti muli ndi mphamvu kuti mugwire mwamphamvu phokoso lanu, yambani ndi masewera olimbitsa thupi. Yambani pamapiko ndi mawondo, mutayimilira m'chiuno kuti mukhale molunjika kuchokera kumutu mpaka kumadzulo. Sungani zolimba kuti mugwirizane ndi maso anu, maso akuyang'ana mwachibadwa. Yesetsani kusunthira kutsogolo kwa galasi kuti muwone kuti m'chiuno mwanu mulibepamwamba kwambiri (mwachitsanzo, monga malo onse anayi).

Ngati mutha kukwanitsa kupanga mapulani omwe mwasintha pamene mukuphwanya abs, chitani chimodzimodzi m'manja mwanu mmalo mwa zigoba zanu. Apanso, onetsetsani kuti miyendo yanu ndi yolimba ndipo thupi lanu liri lolunjika.

Ngati mungathe kuzindikira izi, yesetsani kudutsa pamadzulo, onetsetsani kuti mumayimitsa mitima yanu. Ngati mutapeza kuti mukupita kumunsi kwa kayendetsedwe kake, yesetsani kuchita masewera anu, ndikugwiritsira ntchito masekondi 20 mpaka 60 panthawi yopanga chipiriro ndi mphamvu. Mukhozanso kubwereranso kusinthidwa mosavuta mpaka mutha kupita patsogolo.

Zolakwa za Pushup: Kuyambira ndi Chin kapena Kudula mutu

Zowonongeka zina zomwe zimachitika pushup zimaphatikizapo kutsogolera ndi chinsalu kapena kuponyera mutu, zonsezi zimachotsa khosi kuti zisamalowetse ndale ndipo, motero, zotsutsana ndi mawonekedwe anu. N'zosavuta kudziwa mmene mutu wanu ulili pamene mukuyang'ana zinthu zina zambiri, makamaka ngati mutatopa. Cholinga chanu chiyenera kukhala kugwiritsa ntchito mawonekedwe abwino pa pushup iliyonse. Mwamsanga pamene gawo lililonse la thupi lanu likulephera, ndi nthawi yopumula kapena kusunthira mosavuta.

Fomu yodalirika ya pushup imaphatikizapo kusunga mutu wosagwirizana ndi thupi. Izi zikutanthauza kuti mukufuna mutu wanu kutsogolo kwa khoma losiyana, maso pansi. Ngati mungathe kuwona zala zanu kapena khoma liri patsogolo panu, mutu wanu sutuluka.

Zolakwa za Pushup: Zitsulo Zowonongeka ndi Zowonjezera

Kulakwitsa kwina komwe nthawi zina timachita pushups kumatseketsa zitsulo pamwamba pa kayendedwe. Ambiri a ife timachita izi tikatopa ndipo, pofuna kupumula, timatseka ziwalo, zomwe zimapereka pang'ono. Mwamwayi, sikuli bwino kugwiritsira ntchito mapulogalamu pazochita zilizonse, chifukwa izi zingathe kupsinjika kwambiri pamagulu ndipo zingayambitse ululu ndi kuvulala.

Pushups, kutsekedwa kwa mphasa kungakupatseni mpumulo pang'ono, koma kumatengeranso nkhawa ku minofu yanu ndikuyiyika pamalumikiza anu. Mukhoza kupeŵa izi, poyamba, kusungunuka pang'ono pamapiri pamwamba pa kayendetsedwe kake. Chachiwiri, sungani pushups pang'onopang'ono, kuyendetsa ndi kuyendayenda kuchokera ku mphindi imodzi kupita ku yotsatira. Ngati mwatopa kwambiri kuti musamatseke zitsulo, pumani kapena yesani kusintha.

Zolakwa Zina Zowonjezera Pushup

Kuwonjezera pa zolakwika zofala kwambiri, pali zinthu zingapo zomwe muyenera kuziyang'anira:

• Malo olakwika : Pali njira zingapo zoyika manja pa nthawi ya pushups; kukhwima, kugwirana, kupondaponda, kugwedezeka, etc. Kulakwitsa kwakukulu, komabe, kuika manja patsogolo, zomwe zingasokoneze mapewa. Zilizonse zomwe mungasankhe, onetsetsani kuti manja anu ali pamlingo umodzimodzi ndi mapewa ndi chifuwa osati pansi pa khosi kapena chinya.
• Kutsika pang'ono kumunsi : Ngati mutapeza zovuta, yankho limodzi lofala ndi kupewa kupezeka pansi. Kusintha kayendetsedwe kanu nthawi zina kungakhale chinthu chabwino koma, ngati zovuta zanu zonse zikuphatikizapo theka la kayendetsedwe kake, sungani ku njira yosavuta yomwe ikulolani kuti mupite mpaka kumbuyo.
• Kupukuta pa mpira : Pamene pushups ndi thupi la pansi likugwera pa mpira, ndi zosavuta kulola mpira kubwerera kutsogolo kapena kubwerera kuti akuthandizeni pa nthawi yanu. Gwiritsani ntchito miyendo yanu ndi miyendo kuti mugwiritse thupi lanu pa mpira kuti, pamene mukukwera ndi pansi, mpira sukusuntha.
• Zonsezi pamwambapa : Pamene kutopa kuli pamwamba, mungapeze thupi lanu likulephera m'madera ambiri - kugwedeza msoti, kugwedezeka kumutu, kutsekemera mitsuko ndi kuimitsa kayendetsedwe ka pansi. Kumbukirani kuti kuima mofulumira, kapena kusintha kwasavuta, kuli bwino kuposa kupitiriza ndi mawonekedwe oipa.

_Zotsatira

_{American Council pa Zochita Zolimbitsa Thupi. (2003). Buku la ACE Personal Trainer, Edition 3. San Diego, CA: American Council pa Zochita Zolimbitsa Thupi.}

_{Maphunziro a Zamankhwala a American College. (2006). Malangizo a ACSM a Kuyezetsa magazi ndi Kulembera. Baltimore, MD: Lippincott Williams ndi Wilkins.}

_{Cogley RM, Archambault TA, Fibeger JF, et al. Kuyerekezera minofu yothandizira pogwiritsira ntchito malo osiyanasiyana pa nthawi yopuma. J Strength Cond Res. 2005 Aug; 19 (3): 628-33.}