Pushups isimba rinoshanda muviri wose, kuvaka simba nekutsungirira mumapfupa, mapepa nemaoko, ane nheyo uye muviri wakadzika unoshanda sezvigadziriswe. Pushups inofarira kuenda-kuitisa muviri, pasinei nokuti uri kufamba usina mimwe midziyo kana kuti unoda kuvevedza kunopisa mishonga yako, kusveta ropa kumisungo yako uye kukugadzirira kuita basa raunouya. Inogona kuva chikamu chinokosha chese simba rekudzidzira chiito nokuti inoshanda mazana emapoka mapoka, achikupa zvakawanda kubva pakudzidzira kwako munguva shoma. Kunyange zviri nani, kune kusiyana kwakawanda kwazvo zvokuti anenge chero ani zvake, kubvira pakutanga kune maitiro ekuwedzera, anogona kuwana shanduro inovashandira.
Chinetso NePushups
Nekuda kwekugadzirira kuita basa rakanakisisa, zviri nyore kuita zvikanganiso uye kuisa muviri wako pangozi yekukuvara nekurwadziwa nokuita zvisina kururama. Pushups inoda basa rakawanda remuviri wekumusoro uyewo nheyo yakasimba kwazvo yekusimbisa muviri wako sezvaunofamba uye uchidzika. Kana iwe uri mutsva kune zvinyorwa, iwe unogona kutanga kutanga nekugadzirisa kuvaka simba nekutsungirira uye kuita chimiro chako.
Iyi nhanho nhanhatu nyaya inotsanangura zvose zvaunoda kuziva pamusoro pushups: Ungazviita nenzira yakarurama, kusiyana, kuchinja, dzimwe nzira uye zvikanganiso zvinogona kuwedzera kuwedzerwa pamuviri wako.
Muchikamu chekutanga, tinotarisa pamasikirwo emagariro.
Nhanho Nhanho: Pushups
- Tanga pamaoko ako namabvi, uise maoko ako pasi pasi pamusoro pefudzi-yakaparadzana nepakati, zvimiti zvakashata.
- Wedzera makumbo zvakananga, zorora pamakumbo ako. Ita kuti chokwadi maoko ako ari pasi pepfudzi (kwete mberi).
- Sunga bhiza rako uye makumbo kuti uomesa mutsi uye uchengete mutsipa musina kutenderera pamwe chete kuitira kuti muviri wako uri munzira yakarurama kubva kumusoro kwepamusoro wako kusvika kune zvitsitsinho.
- Bend the elbows, uchivabvumira kuti varambe vachienda kumativi, uye kuderedza muviri wako kusvikira mhuni ichibata pasi. Chengetedza torsi yako yakasimba uye usapinda mukati-kati kana kuvhara muhudyu.
- Putira pasi kuti uzvisundire kumashure kuti utange nzvimbo, uchienderera mberi kuchengeta gumbo nemakumbo zvakasungwa. Shingairira nzira yose, asi regai kuvhara zvikwiriso pamusoro pekufamba.
- Ramba uchifamba uye uchidzika mumhepo inoyerera, urege kumbomira pamusoro pekufamba.
- Kana iwe usingakwanisi kufamba kunze kwekusimudza muhudyu kana kuputika nepakati, edza kuchinjwa uye zvishoma nezvishoma ushandise nzira yako kusvika pushups.
Pushup Kusiyana kweDambudziko uye Kuwedzera
Kuwedzera zvakasiyana-siyana pamapuhu ako achakubatsira kupinda muchifuva, mapepa, maoko uye nheyo nenzira dzakasiyana uye uwedzere humwe hutsva mukudzidzisa kwako. Pasi pane mazano mashomanana matsva ekuti iwe ushandure sei pushups yako:
- Shandura Ruoko Rwako Nzvimbo - Chikwata chakanaka (maoko anenge anenge masendimita maviri kubva kune imwe) ichabatanidza mamwe emhando yepamusoro apo kubatana kwepushup (maoko akareba kupfuura mapepa) kuchasimbisa chikamu chekunze chechifuva.
- Pushups paBhola - Bhora rinogona kupa rubatsiro rwakawedzerwa kana iwe uchirichengetedza pasi pemakumbo kana kuwedzera simba kana iwe uchiputika yose kubva kune zvigunwe zvako.
- Pushups - Hands on the Ball - Izvi zvinoshandiswa pakuita zvekuita zvingangoita kuti maoko ako adzinge kuitira kuti muviri wako uite zvakanaka. Tora zvakanyanya kune iyi.
- Ita Pushups - Kukwidza maoko kushandura nzvimbo yako yekubwinya, kuisa kusimbiswa kune chikamu chepasi chechipfuva nekuderedza kuwandisa kwehutatu hwemuviri huri kusimudza.
- Pushups Inokanganisa - Nokuderedza maoko ako, unowedzera mutoro pane imwe ruoko, iyo inowedzera simba.
- Pushups neMed Ball Rolls - Kusimudza ruoko rumwe pamusoro pemishonga bhora kunowedzera simba, uye kuputika bhora kubva ruoko noruoko kunobata abs, kuwedzera chimwe chinhu chinowedzera.
- Divebomber Pushups - Izvo zvakanyanya uye zvinonetsa, zvinoda hufudzi hwakawanda uye simba rekudzivirira apo iwe uchidzika pasi uye uchikwira kune pushup yakasimba.
- Pushups neChishanu Plank - Izvi zvinosanganisira kutenderera mukati mepuranga remativi, kusimbisa pfungwa.
- Kurambidza Pushups - Kuwedzera bhendi yekudzivirira kuchawedzera kukanganiswa mukati mezvikamu zvose zviri zviviri zvekufamba.
- Pushups paBOSU Kuenzanisa Mutoro - Kukwidziridza tsoka pamusana usina kusimba we dome kunoshora simba rako pamwe nekuyera uye kugadzikana.
- Kufambisa Pushups - Edza kuisa purogiramu kamwe chete noruoko rumwe patafura yepasi uye wofamba maoko kune rumwe rutivi kuitira kuti rumwe rutivi rwuri pahwendefa kune imwe pushup.
- Med Ball Pushups - Kubata pane bhodhoro remishonga rinoshora kusimba kwako uye kunobatanidza maruva.
- Seesaw Pushups paBhoti - Izvi zvinokurudzira zvakadzama pamwe nebhokisi.
- One-Arm Triceps Pushup - Basa iri rinotarisana rinoshusha matambudziko acho pamwe chete nekwenyama.
Kuwedzera Pushups Kubasa Kwako
Kana iwe uri wepakatikati kana kuti wakanyatsodzidza, sarudza 1 kusvika 3 pushups yakasiyana (yakadai sepushup nguva dzose, pushup yakakanganisika uye kuderera kwepushup), zvichiita imwe neimwe yezvikamu zvitatu kubva ku3 kusvika ku16 zvakare. Kana iwe uri wekutanga, tanga nehomwe yezvidzidzo (zvakadai sekuchinja pushups kana kuti pushups dzorusvingo) uye ita 1 kusvika 2 sezvikamu zve10 kusvika ku16 zvakare. Pushups yakaisvonaka pakutanga kwechifuva chako kana kuti muviri wekudzidzira muviri kuti udzidzire masimba uye uwane ropa rinoputika.
Pushup Kuchinja
Kana usati waita pushups zvisati zvaitika, kana wakave kwenguva yakareba, unogona kutanga kutanga nekugadzirisa kuchakubvumira kuti uite chikwata, kuvaka simba uye kuchengeta muviri wako wakachengeteka. Ramba uchifunga kuti kunyange kugadziriswa hakugone kushanda kune munhu wose. Kana iwe uchinzwa marwadzo, ruka chiito uye ushandise shanduro yakasiyana kana edza imwe yezvimwe zvinyorwa zviri pasi apa.
- Pushups - Gorofu pushups inoda kuti iwe usimudze huwandu hwehuwandu hwehutano hwako kupfuura marusvingo emasvingo, izvo zvinokubvumira kuti udzidzise fomu yako usingadzvinyiriri mumhutu. Iwe unogona zvakare kuedza izvi pachiteshi chepamatara kana imwe nzvimbo yakasimudzwa kuti uderedze huwandu hwehutatu hwehumwe huri husimudza.
- Kugadziriswa Incline Pushups - Paunenge uine ruzha rwekugadzirisa rusvingo, wedzera kuwedzera kuburikidza nekuedza kushandiswa kutsanangurira pushup, uye muviri wepamusoro wakasimudzwa pane imwe danho kana chikwata.
- Pushups Pamakumbo Ako - Kutora pushups kuchinja pasi kunowedzera simba uye dambudziko. Pasina kukwirira, muviri wako wepamusoro uye nheyo inofanira kushanda zvakaoma zvishoma.
- BOSU Pushups - Kana iwe uchida zvimwe zvakawanda zvekutsvaga, kushandisa BOSU kunowedzera kusagadzikana kwechikwata, zvichida kuti misungo yako yepamusoro uye yakagadzikana ikwanise kukwira munzvimbo yakakwirira.
Kudzivisa Mwoyo Wemarwadzo
Chimwe chinetso chinowanzoita zvinetso zvinogona kuitika panguva yekubata hutwa hwemaoko. Kana uchinge uine matambudziko nemakumbo ako (akafanana neCarpal tunnel syndrome), kukanganisika kunogona kukurisa dambudziko racho. Kana ukawana ichi chinetso, edza mazano aya ekudzivirira marwadzo ehondo:
- Ipa uremu hwako zvakafanana : Pakati pushups, edza kugovera uremu hwako zvakanyanyisa pasi paruoko rwako rose panzvimbo pane chitsitsinho chechiko chako.
- Shandisa dumbbells kana pushup bars : Kubata dumbbells kana kushandisa pushup bars zvinogona kukubvumira kuchengetedza mazamu ako zvakananga panguva yako pushups.
- Shandisai makoko enyu : Imwe nzira ndeyokuita pushups pamakona ako. Ita chibhakera uye wozorora maoko ako pamakona ako. Iva nechokwadi chekuti unoshandisa hutu hwakasununguka, hwakasimbiswa uye, pachena, dzivisa izvi kana zvinorwadza.
- Shingairira nheyo yako : Unogonawo kutora humwe hukuru kubva pamaoko ako (uye chengetedza pasi yako kumashure) nekudhonza asiri uye kuchengeta nheyo yako yakasimba uye yakaoma mukati mekufamba. Kana iwe usingakwanisi kuita izvozvi, enda kune imwe nzira iri nyore.
Pushup Zvikanganiso: Kutamba muMiddle
Dambudziko rinowanzoitika pandinoona nemashupiti riri kuputika mukati kana kuti kwete kunyatsoputira demo uye kuchengetedza rutsigiro rwakasimba mukati mekufamba. Pushups inoda huwandu hwesimba mubhasi uye shure uye kurega kupfuura nepakati kunogona kukonzera marwadzo kumashure uye, hongu, yakaipa mafomu.
Bracing Your Core
Kuti udzidzise kubvarura chinangwa chako uye iva nechokwadi chekuti une simba rekubatisisa chifukidzo chako chekudzivirira kwepushups, tanga nekugadzirisa mapurisa. Tanga pamakumbo nemabvi, uchidonha mahudyu pasi kuitira kuti uri munzira yakarurama kubva pamusoro kusvikira pamabvi. Tora iyo isina kusimbisa kubatisisa mitsipa yako, maziso ari kutarisa zvakananga mberi. Edza kuita izvi pamberi pegirazi kuti uone kuti mahudyu ako haasi akakwirira (kureva,, seane-manas position).
Kana iwe ukakwanisa kugadzirisa iyo modified plank paunenge uchiputika iyo, ita zvakafanana pamaoko ako pane nzvimbo dzako. Zvakare, iva nechokwadi chokuti torsi yako yakasimba uye muviri wako uri munzira yakarurama.
Kana uchikwanisa kuzviziva, edza kufambisa kupfugama pamabvi, kuve nechokwadi kuti unochengetedza mutsindo wakasimba. Kana iwe ukawana uri kutendera kuenda kune imwe nzvimbo pasi payo, ita zvidzidzo zveplank yako, uite mumwe nomumwe kwemasekondi 20-60 nenguva yekuvaka kutsungirira nekusimbisa. Iwe unogonawo kudzokera kune imwe nyore kuchinjwa kusvikira uchikwanisa kufambira mberi.
Pushup Mhosva: Kutungamira neChin kana Kuderedza musoro
Zvimwe zvikanganiso zvinowanzoitika zvinokonzera kutungamirira nechinangwa kana kudonha musoro, zvose izvo zvinotora mutsipa kubva pakusatenderera kwematongerwe enyika uye, nokudaro, kutyisidzira fomu yako. Zviri nyore kurasikirwa nepamusoro wepamusoro wepamusoro apo iwe uri kutarisa kune zvimwe zvinhu zvakawanda, kunyanya kana uchineta. Chinangwa chako chinofanira kuva chekushandisa fomu yakakwana ye pushup yose. Pakarepo kana chikamu chipi zvacho chemuviri wako chikapera, inguva yekuzorora kana kuenda kune imwe nyore kuchinjwa.
Chimiro chakakwana chepushup chinosanganisira kuchengeta musoro mukusawirirana mune zvematongerwo enyika. Izvozvo zvinoreva kuti iwe unoda musoro wepamusoro wako kuti uone kune rumwe rutivi rusvingo, maziso pasi. Kana iwe uchikwanisa kuona zvigunwe zvako kana rusvingo pamberi pako, musoro wako hausi kuronganiswa.
Pushup Mhosva: Yakasungwa Elbows uye Zvimwe
Imwe kukanganisa kwatinoita pane dzimwe nguva panguva yekutungidza kunodzika zvikwata pamusoro pekufamba. Vakawanda vedu tinoita izvi patinenge taneta uye, tichishuva kupera, tinovhara manotsi, anopa zvishoma zvishoma. Zvinosuruvarisa, haisi iyo pfungwa yakanaka yekuvhara majoi panguva ipi zvayo yekuita basa, sezvo izvozvo zvingakonzera kushungurudzika zvakanyanya pamajoini uye zvinogona kukonzera kurwadziwa nekukuvara.
Penguva yekudzivirira, kuvhara mabote kunogona kukupa nguva shomanana, asi zvinotorawo kushungurudza kubva mumisungo yako uye inoisa pamakumbo ako. Iwe unogona kudzivisa izvi, nekutanga, kuchengeta bhendi shoma shoma mumakona ari pamusoro pekufamba. Chechipiri, chengetedza pushups zvishoma nezvishoma, inodzora uye ichiyerera kubva pane imwe kusvika kune inotevera. Kana iwe uchinetseka zvikuru kuti urege kudzivhara mabheji, tora nguva kana kuedza kushandura nyore nyore.
Zvimwe Zvose Zvinowanzoitwa Pushup Mhosva
Kunze kwezvikanganiso zvakafanana zvikanganiso, pane zvimwe zvishoma zvingatarisira:
- Chikanganiso chemaoko : Pane nzira dzinoverengeka dzekuisa mavoko maoko panguva yekutonga; kubata kwakasununguka, kubata zvakasimba, kusungwa kwakamanikana, kusungirirwa kwakanyanya, pamwe chete. Kukanganisa kwakajairika, zvisinei, kuisa mavoko mberi, izvo zvinogona kusimbisa mafudzi. Chero chipi nechipi chaunosarudza, ita kuti maoko ako akamira panzvimbo imwe chete sefudzi nebhokisi pane pasi pemitsipa kana chin.
- Kunyoresa hafu pasi : Kana iwe ukawana hurumende yakaoma, mhinduro imwe chete ndeyekudzivisa kuenda mberi. Kuchinja mararamiro ako pane dzimwe nguva kunogona kuva chinhu chakanaka, asi, kana zvose zvako zvinokanganisa zvinosanganisira hafu yesangano, famba kune imwe nzira iri nyore iyo inokubvumira kuenda kumativi ose uye nzira yose yekudzoka.
- Kuramba kuri bhora : Paunenge uchiita pushups nemuviri wakaderera uchiputika pabhora, zviri nyore kubvumira bhora kuenderera mberi kana kudzoka kuti 'kukubatsire' munguva yako. Shandisa nheyo yako nemakumbo kuti usunge muviri wako pabhora kuitira kuti, kana iwe uchifamba uye uchidzika, bhora harifambi.
- Zvose zviri pamusoro apa : Kana kuneta kwave kwakakwirira, unogona kuwana muviri wako uchikundikana munzvimbo dzakawanda - kuputika kwemhepo, kukonzera musoro, kuvhara zvigadziro uye kuvhara kufamba kwacho pasi. Yeuka kuti kumira mangwanani, kana kushandura kune chinyoreso chakareruka, zviri nani pane kuramba uchiita nefomu yakaipa.
Sources
American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition. San Diego, CA: American Council on Exercise.
American College of Sports Mishonga. (2006). Mitemo yeAACSM Yokuedza Kudzidzira Kuita uye Kurapa. Baltimore, MD: Lippincott Williams & Wilkins.
Cogley RM, Archambault TA, Fibeger JF, et al. Kuenzaniswa kwemasisita kushandiswa uchishandiswa nemaoko akasiyana-siyana panguva yekusimudzira-up exercise. J Strength Cond Res. 2005 Aug; 19 (3): 628-33.