Azikho izivivinyo eziningi ezisheshayo nezishukumisayo wonke umuntu angazifunda futhi azilolonge. Kodwa i-landmine push press yinto enganconywa cishe kunoma ubani.
Uma usufundise umuntu ukunyakaza okuyisisekelo okufundisa ikhono nokulawula umzimba okuhlobene nohlobo ngalunye lokunyakaza nokuzivocavoca, kufanele ukhethe ukunyakaza okungcono kakhulu kuwe.
Uma ugxilisa lezi zinyathelo eziyisisekelo ngokuqinile kusukela ekuqaleni, ukufunda iminyakazo yezemidlalo eyinkimbinkimbi kanye nokuzivocavoca kuba lula kakhulu. Enye yazo i-push press.
Iyini i-Push Press?
I-push press ithathwa njenge-lift yesibili yokuphakamisa izinsimbi zama-Olympic. Kukhona abasubathi abenza nabo ibha yendabuko, kodwa kwezinye izimo kungcono ukusebenzisa ama-dumbbells noma ama-kettlebells ukuthuthukisa ukuzinza okwengeziwe noma ukuhamba.
Inguqulo engcono kakhulu yabasubathi, abaqalayo bokuqeqesha isisindo, noma labo abanemikhawulo umshini wokucindezela onemigodi yasemhlabeni (ibha enomkhawulo owodwa ogxishwe phansi).
Kungani ukwenza ngamabhomu agqitshwayo?
Uma ufunda ukusunduza, uyaqonda ukuthi ungakwazi kanjani futhi kufanele uhambe emzamweni wokugijima ohlangene wokuhambisa into esindayo.
Lokhu kuvivinya kuzokusiza uma wakha ukuqina kuwo wonke umgogodla wakho ukuletha amandla adalwe emzimbeni wakho ophansi njengoba uphusha phansi, ungene emzimbeni wakho ongaphezulu, bese uphakamisa umthwalo emahlombe akho. Udinga gcina ibhalansi nengcindezi ezinyaweni zakho ukuze uqedele lesi senzo sokugxuma esisheshayo ngamandla anele nokunemba ukuze usunduze ibha phezulu ngendlela efanele.
Kodwa ukusunduza izinsimbi ngqo phezulu kwesinye isikhathi kungenza umonakalo omkhulu kunokuhle. Abanye abasubathi abakwazi ukugcizelela amahlombe abo kulesi sikhundla uma befuna ukuhlala bephilile futhi beqinile, kanti abanye babanye bazama nje ukuba namandla futhi bafanele futhi badinga ukubhekana nemikhawulo yokuguquguquka kuqala.
Umshini wokucindezela onebhomu eligqitshwayo uyakuxazulula konke lokhu. Ukusunduza nge-engeli kubeka ihlombe nendololwane endaweni yokuthi usengakwazi ukuqeqesha iphethini yokusunduza eqonde kakhudlwana ngaphandle kwezidingo ezifanayo ekubambeni kwehlombe nokuvumelana nezimo.
Ubani okufanele enze i-Push Press?
Uma uke waba nobuhlungu behlombe lapho ucindezela phezulu ngenxa yokulimala kwangaphambilini noma ngenxa nje yokungasebenzi, umshini wokucindezela i-landmine uyithuluzi eliphelele.
Nakuba kufanele uqhubeke nokusebenza ukuze uphinde uthole ubuciko obugcwele be-shoulder complex, ukuqeqeshelwa ibhalansi ngokomzimba kusho ukuthi udinga ukuthuthukisa amandla okugijima ekududuleni ukunyakaza ngaphezu komshini wokunyathelisa ebhentshini.
Njengoba wakha kabusha futhi ucindezela isisindo ngokuqondile phezulu, ubonisa ukuthi ubuyela ekuhambeni okugcwele kwemvelo nokuzinza ohlangothini ngalunye lokunyakaza, uzoqhubeka nokuthuthukisa amandla namandla ngalo msebenzi.
Yenza kokubili kuze kube yilapho usulungele umshini wokunyathelisa wendabuko futhi uqhubeke uwenza njengokuhluka ukuze uqhubeke nokwakha impilo yehlombe namandla.
Izinzuzo zalo msebenzi
Ukwenza umshini oqinile wamabhomu agqitshwayo ikhiqiza amandla amaningi ngokuzinza okuphelele.
Imisipha engenhla yangemuva elawula ukunyakaza kwe-scapular kanye nemisipha yokuzinza yehlombe icushiwe ukuze kugcinwe indlela ye-bar iqonde. Lokhu kuyiqiniso ikakhulukazi njengoba ubambe kuphela isiphetho sebha kulo msebenzi.
Ngokucindezela, ukhululekile ukuhamba kuzo zonke izinhlangothi, futhi akulula ukukubamba endaweni. Ngakho lezo zicubu eziqinisayo kufanele zenze umsebenzi wazo. Udinga futhi ukudala okufanayo ukuzinza kusukela tu isiqu ukuqinisekisa ukuthi ihlombe ligcina ubuqotho bokunyakaza futhi licindezela isisindo.
Uma ungeza idrayivu eguquguqukayo yemilenze, ufunda ukwenza khiqiza ukuzinza namandla ngokushesha nangempumelelo ngoba ukunyakaza kuyashesha futhi kuyaqhuma.
Ukuguqula ukucindezela kwesikhungo somzimba esiphezulu okuqinile kube ukusunduza komzimba ogcwele nakho kuvumela ukulayisha ngaphezulu. Isisindo esingase sibe nzima kakhulu ukusicindezela sisuka emahlombe sisodwa singaphakanyiswa phezulu ngomfutho owenziwe imilenze enwetshiwe futhi ivalelwe ngaphandle ngokushesha.
Yonke imisipha esekelayo yomhlane ongenhla namahlombe ingafunda a ukuzinza okusha okumile, amazinga wamandla kanye uakukho ukuxhumana okungcono.
Uyenza kanjani ngamabhomu agqitshwayo?
Uma ungathola ukwesekwa kwebhomu eligqitshwayo, kungcono. Ngaphandle kwalokho, akunandaba kakhulu. Ungayibeka kunoma yiliphi ikhona lapho ungeke udale khona umonakalo, noma ungakwazi:
- Layisha ibha, phakamisa ibha ngaphezulu (ekugcineni lapho ulayisha khona isisindo) bese ubeka izandla zombili.
- Beka inhloko yebha cishe ngqo ku-sternum yakho.
- Beka izinyawo zakho endaweni ethile phakathi kwe-hip nehlombe ububanzi futhi uqondise izinzwane zakho.
- Gxila futhi wehlise amadolo akho endaweni efana nendlela obungenza ngayo uma uzama ukugxuma phezulu ngangokunokwenzeka, kodwa qiniseka ukuthi amadolo akho afika ezinzwaneni zakho nezinqe zakho zibuyele emuva kancane ngaphandle kokuwisa isifuba sakho phambili.
- Linganisa phakathi kwezinyawo zakho kanye nesifuba phezulu, ukulwa nazo zonke izifiso zokubuyisela isisindo sakho ezithendeni zakho, noma uvumele isifuba sakho sicwiliswe noma ujikeleze umhlane wakho ongenhla.
- Ngenkathi ugcina ikhanda le-bar esifubeni sakho, shayela kanzima emilenzeni yakho, ushayela izinyawo zombili emhlabathini.
- Nweba amadolo akho ngendlela obungagxuma ngayo, usaqinisekisa ukuthi ususa lonke unyawo ngayo yomibili imilenze.
- Uma uzithola usemabholeni ezinyawo zakho ngenxa yalesi siqhumane sokuqhuma, phakamisa amahlombe akho. Ibha kufanele indize isuke esifubeni sakho kancane.
- Ngaphandle kokungabaza, gcina amahlombe akho ehlehliwe futhi unwebe ngokushesha izindololwane zakho, usunduze ibha ibe i-engeli engama-degree angu-45 (cishe emqhele wekhanda lakho).
Ingabe iyafana ne-push jerk?
Ziyizivivinyo ezifanayo, kodwa ezinomehluko othile. Ku-push, uvala izingalo zakho bese uthola ibha enemilenze egobile ku-quarter squat. Isikhathi sokucwilisa nokushayela siyefana, kodwa esikhundleni sokuqeda imilenze yakho iqonde futhi ufike ime ngokuphelele njengoba wenza ku-push press, sebenzisa isisindo ukuyibuyisela emuva ku-quarter squat, bese usuka lapho. , esenesisindo esisekelwe izindololwane zikhiyiwe.
Lokhu hhayi kuphela izobekela inselele isivinini sakho sokunyakaza nokuxhumana, kodwa futhi izokuvumela ukuthi uphathe izisindo ezinzima futhi ithuthukise amazinga aphezulu ngisho nangaphezulu wamandla aphelele omzimba. Akulula ukufunda uma ungakaze uzilolonge, kodwa uma uqonda izimiso eziyisisekelo zokuzinza nokulinganisela, kuthatha nje ukuzijwayeza okuncane.