Akukho mininzi imithambo ekhawulezayo neguqukayo anokuthi wonke umntu ayifunde kwaye azilolonge. Kodwa i-landmine push press yinto enokucetyiswa phantse kuye nabani na.
Emva kokuba ufundise umntu iintshukumo ezisisiseko ezifundisa ubuchule kunye nokulawula umzimba ngokunxulumene nohlobo ngalunye lwentshukumo kunye nokuzilolonga, kufuneka ukhethe iintshukumo ezilungele wena.
Ukuba ubethelela ezi zintshukumo zisisiseko ngokuqinileyo kwasekuqaleni, ukufunda iintshukumo zembaleki ezintsonkothileyo kunye nemithambo iba lula ngakumbi. Enye yazo kukutyhala.
Yintoni iPush Press?
Umshicileli wokutyhala uthathwa njengelifti yesibini yokuphakamisa iintsimbi kwiOlimpiki. Kukho iimbaleki ezenza kunye ibha yemveli, kodwa kwezinye iimeko kungcono ukusebenzisa iikettlebells okanye dumbbells ukuphuhlisa ukuzinza ngakumbi okanye ukuhamba.
Olona guqulelo lungcono lwabadlali, abasaqalayo boqeqesho lobunzima, okanye abo banezithintelo kukucofa ukutyhala ngesiqhushumbisi (ibha enesiphelo esinye esibotshelelwe emhlabeni).
Kutheni usenza ngezigcayiseli?
Xa ufunda ukutyhala, uyayiqonda indlela onokuthi ngayo kwaye kufuneka uhambe kumzamo olungelelanisiweyo wezemidlalo ukuhambisa into enzima.
Lo msebenzi uya kunceda ukuba wenza ukuqina kuwo wonke umbindi wakho ukuhambisa amandla adalwe kumzimba wakho osezantsi njengoko utyhala emhlabeni, ungene kumzimba wakho ongasentla, kwaye emva koko uphakamise umthwalo emagxeni akho. Udinga gcina ibhalansi kunye noxinzelelo ngeenyawo zakho ukugqiba esi senzo sokutsiba esikhawulezayo ngamandla aneleyo kunye nokuchaneka ukutyhala ibha phezu kwentloko kwicala elichanekileyo.
Kodwa ukutyhala iintsimbi ngokuthe ngqo entloko ngamanye amaxesha kunokuba yingozi ngakumbi kunokulunga. Abanye abadlali abakwazi ukugxininisa amagxa abo kwesi sikhundla ukuba bafuna ukuhlala besempilweni kwaye bomelele, kwaye abanye babanye bazama nje ukomelela kwaye bafaneleke kwaye bafuna ukujongana nemida yokuguquguquka kuqala.
Umshicileli wokutyhala onezigcayiseli uyayisombulula yonke le nto. Ukutyhala nge-engile kubeka igxalaba kunye nengqiniba kwindawo yokuba usenako ukuqeqesha ipateni yokutyhala ime nkqo ngaphandle kweemfuno ezifanayo kuxinzelelo lwamagxa kunye nokuguquguquka.
Ngubani ekufuneka enze iPush Press?
Ukuba ukhe waqaqanjelwa ngamagxa xa ucinezela phezulu ngenxa yomonzakalo wangaphambili okanye ngenxa yokungasebenzi, i-landmine push press sisixhobo esifanelekileyo.
Nangona kufuneka uqhubeke nokusebenza ukuze ubuyise ubuchwephesha obugcweleyo begxalaba, uqeqesho lolungelelwaniso lomzimba luthetha ukuba kufuneka uphuhlise amandla eembaleki ekutyhaleni iintshukumo ukongeza kumshicileli webhentshi.
Njengoko uvuselela kwaye utyhale ubunzima ngokuthe ngqo phezulu, ubonisa ukuba ubuyela ekuhambeni okupheleleyo kwendalo kunye nokuzinza kwicala ngalinye lokuhamba, uya kuqhubeka nokuphucula amandla kunye namandla ngalo msebenzi.
Yenza zombini ude ube ulungele umshicileli wemveli kwaye uqhubeke uzenza njengenguqu ukuqhubela phambili ukwakha impilo yegxalaba kunye namandla.
Iingenelo zalo msebenzi
Ukwenza nje umatshini wokushicilela ongqongqo wezigcayiseli yenza amandla amaninzi ngozinzo olupheleleyo.
Izihlunu ezingaphezulu zangasemva ezilawula ukunyakaza kwe-scapular kunye nezihlunu zokuzinzisa zamagxa zicutshungulwa ukuze kugcinwe indlela yebar ngqo. Oku kuyinyani ngakumbi kuba ubambe kuphela isiphelo sebha kulo msebenzi.
Ngokucofa, ukhululekile ukuba uhambe macala onke, kwaye akukho lula ukuyibamba endaweni. Ngoko ke ezo zihlunu ezizinzisayo kufuneka zenze umsebenzi wazo. Kwakhona kufuneka wenze okufanayo uzinzo ukususela tu isiqu ukuqinisekisa ukuba igxalaba ligcina ingqibelelo yentshukumo kwaye lityhala ubunzima.
Xa udibanisa i-dynamic drive yemilenze, ufunda ukuvelisa uzinzo kunye namandla ngokukhawuleza nangokufanelekileyo kuba intshukumo iyakhawuleza kwaye iqhuma.
Ukuguqula ucinezelo olungqongqo oluphezulu lweziko lomzimba ube lutyhala lomzimba ogcweleyo lukwavumela ukulayisha ngaphezulu. Ubunzima obunokuba nzima kakhulu ukucinezela ukusuka emagxeni kuphela kunokuphakanyiswa phezulu kunye nomfutho owenziwe yimilenze eyongeziweyo kwaye ivalwe ngaphandle ngokukhawuleza.
Zonke izihlunu ezixhasayo zomqolo ongasentla kunye namagxa zinokufunda a uzinzo olutsha olungatshintshiyo, amanqanaba amandla kunye uakukho lulungelelwano olungcono.
Uyenza njani ngesigcayiseli?
Ukuba ungafumana inkxaso yezigcayiseli, konke kungcono. Kungenjalo, akunamsebenzi kangako. Ungayibeka kuyo nayiphi na ikona apho ungeke ubangele umonakalo, okanye ungenza:
- Layisha ibha, phakamisa ibha phezulu (isiphelo apho ulayisha khona ubunzima) kunye nendebe zombini izandla.
- Beka intloko yebar phantse ngqo kwi-sternum yakho.
- Beka iinyawo zakho kwindawo ethile phakathi kwe-hip kunye nobubanzi bamagxa ngaphandle kwaye wolule iinzwane zakho.
- Hlala phantsi kwaye uthobe amadolo akho kwindawo efana nendlela obuya kwenza ngayo ukuba ubuzama ukutsiba phezulu kangangoko kunokwenzeka, kodwa qiniseka ukuba amadolo akho afika ezinzwaneni zakho kunye nesinqe sakho sibuye umva kancinane ngaphandle kokulahla isifuba sakho phambili.
- Ukulinganisela phakathi kweenyawo zakho kunye nesifuba phezulu, ukulwa nazo zonke izibongozo zokutshintsha ubunzima bakho kwizithende zakho, okanye uvumele isifuba sakho singene okanye sijikeleze umva wakho ongaphezulu.
- Ngelixa ugcina intloko yebar esifubeni sakho, qhuba nzima ngemilenze yakho, uqhube iinyawo zombini emhlabeni.
- Yandisa ngokugqabhukileyo amadolo akho njengoko ubunokwenza xa utsiba, usaqinisekisa ukutyhala unyawo lonke ngemilenze yomibini.
- Xa uzifumana kwiibhola zeenyawo zakho ngenxa yolu qhushumbo, nyusa amagxa akho. Ibha kufuneka ibhabhe isuka esifubeni sakho kancinci.
- Ngaphandle kokungabaza, gcina amahlombe akho agxininise kwaye ngokukhawuleza wandise i-elbows yakho, utyhale ibha kwi-angle ye-45-degree (phantse kwisithsaba sentloko yakho).
Ngaba iyafana ne-push jerk?
Ziimithambo efanayo, kodwa inomahluko othile. Kwi-push, utshixa iingalo zakho kwaye ufumane ibha ngemilenze egobileyo kwikota ye-squat. Ixesha lokudipha kunye nokuqhubela phambili liyafana, kodwa endaweni yokugqiba imilenze yakho ngokuthe tye kwaye ufike kwindawo yokumisa njengoko wenzayo kwi-press press, sebenzisa ubunzima ukuyibuyisela kwikota ye-squat, uze uphakame ukusuka apho. , sele inobunzima obuxhasiweyo kunye neengqiniba zitshixiwe.
Oku hayi kuphela iya kucela umngeni kwisantya sakho sokuhamba kunye nolungelelwaniso, kodwa kwakhona iya kukuvumela ukuba uphathe ubunzima obunzima kunye nokuphuhlisa amanqanaba aphezulu ngakumbi amandla omzimba ewonke. Akulula ukufunda ukuba awuzange uziqhelise, kodwa ukuba uyayiqonda imigaqo esisiseko yokuzinza kunye nokulinganisela, kuthatha nje ukuziqhelanisa kancinane.