Ama-Push-ups kanye ne-bench press izivivinyo zesifuba ezidume kakhulu. Kokubili kwakha amandla omzimba angaphezulu, kodwa uma kuziwa ekucijeni izingqimba zangaphakathi nezingaphandle ze-pectoral, yikuphi ukuvivinya umzimba okungcono?
Isayensi ibonisa ukuthi i-bench press yakha ama-pecs kangcono kune-curl. Isibonelo, i-barbell bench press ingcono ekusebenziseni imisipha yesifuba uma kuqhathaniswa nama-push-up, umshini we-pec, ama-cable crossovers, umshini wokucindezela isifuba kanye nama-dumbbells.
Kodwa lokho akusho ukuthi kufanele sikhiphe ama-pushups ngokuphelele. Kukhona okuhle nokubi kuma-pushups nokucindezela kwebhentshi, futhi ukuzivocavoca kwesifuba okungcono kakhulu kwakho kuncike ezinhlosweni zakho, izinga lakho lamandla, kanye nohlobo lwemishini onayo.
ama-push-ups esifubeni
Ama-Pushup umsebenzi wesisindo somzimba oqala ebhodini eliphezulu futhi uhilela ukwehlisa isifuba sakho phansi, bese ucindezela umzimba wakho ebhodini eliphezulu. Isebenza ngokuyinhloko imicu yesifuba ephakathi nengaphakathi, kodwa futhi iqondise emahlombe kanye ne-triceps.
buhle
- Kuhle kuwo wonke amazinga: Ngoba kuwukuzivocavoca umzimba, kuhle kubantu bawo wonke amazinga omsebenzi. Isibonelo, abaqalayo bangashintsha umsebenzi futhi benze ukusunduza odongeni ngenkathi bemile, endaweni ephakeme njengebhentshi noma isitulo, noma emadolweni abo. Abasubathi abathuthuke kakhulu bangenza ingalo eyodwa noma ukuhluka okuphindaphindayo ukuze bahlole ukubekezela namandla. Ukwenza ukuhlukahluka okuhlukile kukuvumela futhi ukuthi usebenze imisipha yakho ye-pectoral ngokusebenzisa izinhlobonhlobo zokunyakaza, unikeze ukwelula nokufinyela kwemisipha.
- Yandisa amandla aphelele omzimba: Ngempela, ziwukuzivocavoca umzimba okuphelele. Ngaphezu kokusebenza kwesifuba, baphinde baqondise amahlombe, i-triceps, kanye nomgogodla, okubalulekile ekuthuthukiseni amandla "push" nokuzinza. Le misipha ibalulekile ekwenzeni imisebenzi yansuku zonke, njengokuvula iminyango, ukuphakamisa izinto ezisindayo, nokuhambisa ifenisha.
- Ithuthukisa isimo somzimba jikelele: Asikho inkomba engcono yamandla ewonke nokufaneleka ukudlula ukukwazi ukuphusha isisindo sethu, futhi yilokho kanye esikwenzayo ngokuphusha phezulu. Abantu abakwazi ukwenza ama-push-ups angaphezu kwama-40 ngokulandelana bahlotshaniswa nengozi ephansi yesifo senhliziyo nemithambo yegazi uma kuqhathaniswa nalabo abangakwazi ukwenza ama-push-ups angaphansi kwe-10.
I-Contras
- Abayilungele inqubekela phambili: Njengoba siqina, kuzodingeka senze izimpinda eziningi ukuze siqhubeke nokwakha amandla futhi sigweme ukukhuphuka izintaba. Kodwa abaningi bethu abanawo amandla okwenza amasethi amaningi we-pushups (ingasaphathwa ukuthi ingaba yisicefe), ngakho qiniseka ukuthi uhlanganisa izinto ngokuzama ukuhlukahluka okuhlukile kwe-pushup njenge-plyometric, i-push-leg eyodwa eqondile, noma idayimane.
- Ijwayele ukuba nezinhlungu nezinhlungu: Uma sinobuhlungu emhlane, esihlakaleni, ehlombe noma endololwaneni ngenkathi senza ama-push-ups, kuwuphawu lokuthi okuthile endleleni yakho kungase kube okungalungile noma ukuthi sinenkinga eyisisekelo. Qinisekisa ukuthi izindololwane zakho ziboshwe ngokuqinile ezinhlangothini zakho ukuze ugcine amahlombe akho evikelekile, futhi uqinisa umgogodla wakho ukuze uvimbele ukugoba umhlane wakho. Ubuhlungu bungaba futhi uphawu oluyisixwayiso sokuthi sisabela ngokweqile. Ukwenza ama-pushups nsuku zonke kungakubeka engcupheni yokulimala kwehlombe nesihlakala, ngakho-ke qiniseka ukuthi ubhalansisa isimiso sakho sokuzivocavoca ngokudonsa izivivinyo njengokugwedla, ama-bicep curls, namapulangwe.
cindezela ibhentshi esifubeni
Ukucindezelwa kwebhentshi kuwumsebenzi wesifuba ovamise ukwenziwa ebhentshini lesisindo noma ulale phansi ngepheya lama-dumbbell noma i-barbell. Iqondise ngokuyinhloko ama-pecs angaphakathi naphakathi nama-triceps, kodwa kuye ngokuthambeka kwebhentshi nokubamba, ungakwazi ukukhomba izindawo ezithile ze-pecs.
buhle
- kulula ukuqhubekela phambili: Ungakwazi ukwengeza amapuleti esisindo ku-barbell noma ukhethe isethi esindayo sezisindo ukuze wenze umsebenzi ube nzima futhi uphumelele ngokwengeziwe ngokukhathaza imisipha yesifuba sakho uma kuqhathaniswa nokwenza ukuphindaphinda okuphezulu kwama-pushups.
- Iqondise isifuba kanye ne-triceps: Umshini wokunyathelisa webhentshi uwukuzivocavoca kwesifuba kanye ne-triceps futhi ngokuhlukanisa lezi, zingakhula ezingeni eliphakeme kunama-pushups. Nakuba umshini wokunyathelisa ebhentshini uvame ukwenziwa endaweni eyisicaba, evundlile, ubunzima bokuzivocavoca bungandiswa ngokungeza ukucwilisa (ama-degree angu-30 aphansi kunebhentshi eliyisicaba) noma ukuthambekela (ama-45 degrees ngaphezu kwebhentshi eliyisicaba).
Ibhentshi elithambile, ngokwesibonelo, liqondise ama-pecs aphezulu, kuyilapho ibhentshi eliphansi liqondise ama-pecs aphansi. Ukwengeza, ukubamba okungathathi hlangothi (izintende zibhekane) zicija ama-pecs angaphezulu naphansi, kanye nama-triceps, kanye nokubamba okubuyela emuva (izintende ezibhekene nawe) kunikeza ukugxila okwengeziwe kuma-pecs angaphezulu. - ububanzi bokunyakaza: Umshini wokucindezela isifuba unikeza ububanzi obubanzi bokunyakaza kwama-pecs uma kuqhathaniswa nama-pushups. Lokhu kusho ukuthi imisipha yesifuba ingafinyela ngokugcwele futhi iphumule, ithuthukise umsebenzi wayo jikelele namandla. Uma umgomo wethu oyinhloko uwukwakha isifuba esikhulu, esiqinile, sizothola imiphumela esheshayo ngokucindezela ibhentshi ngokuphakamisa imithwalo esindayo.
I-Contras
- Ukwanda kwengozi yokulimala: Uma kuqhathaniswa nama-pushups, ingozi yokulimala nge-bench press iphakeme ngoba awugcini nje ukuhambisa isisindo esiningi, kodwa uhambisa isisindo phezulu. Ukuba nomlingani ongasiza ekuthwaleni isisindo kungasiza ekuvimbeleni ukulimala.
Futhi, ukuphakamisa okunzima kakhulu noma ukuqeqesha imisipha yesifuba ngaphezu kokukhathala (ukungakwazi ukwenza enye isethi) kungaholela ekulimaleni okukhulu esifubeni nasemisipha yehlombe. Ngakho-ke qiniseka ukuthi uvumela imisipha yesifuba sakho ukuthi iphumule okungenani usuku olulodwa olugcwele phakathi nokuzivocavoca phakathi nesonto. - Imishini yezemidlalo edingekayo: Udinga imishini yokuzivocavoca, okuhlanganisa ibhentshi, ibha, noma ezinye izisindo, ukuze ucindezele amabhentshi ekhaya. Yize ungacindezela ibhentshi ulele phansi, uzothola ukusebenza kwesifuba kakhulu usebenzisa ibhentshi. Ukulayisha amabha ngokuqhubekayo kuwukhiye wokuqina, ngakho-ke kuzodingeka sibe nezinhlobonhlobo zezisindo namapuleti. Ngenxa yokuphepha, kunconywa kuphela ukuthi ucindezele ibhentshi nge-barbell uma unomuntu oseduze ozokubuka.
Ama-push-ups noma ukucindezela kwebhentshi, yikuphi ongakhetha?
Kungaba nzima ukukhetha phakathi kwama-push-ups noma i-bench press. Uma sinomgomo wokwakha isifuba esiqinile nesikhudlwana, ekugcineni sizothola inzuzo ethe xaxa emshinini wokunyathelisa ebhentshini kunokuphusha. Kodwa ukwenza ama-pushups kungahambisana nokucindezela ohlelweni lwesifuba futhi kuhle ekwakheni amandla omzimba ogcwele.
Isibonelo, uma singakwazi ukuya ejimini noma sihamba, ama-push-ups ayindlela enhle kakhulu yokucindezela isifuba, futhi asidingi okokusebenza ukuze sikwenze. Singakwazi futhi ukwenza ama-push up njengengxenye yokufudumala ngaphambi kokulala phansi ebhentshini noma ukuqala umkhuba ongenhla womzimba.
Singaphinde sigxile ebhentshini lokunyathelisa usuku olulodwa ngeviki bese sicindezela ngolunye usuku ukuze sisebenze ukunyakaza kwe-"push" ezindaweni ezahlukene. Sidinga nje ukwenza isiqiniseko sokushintsha ukujima njalo emavikini angu-4-6 ukuze siqhubeke nokwenza inqubekelaphambili futhi sigweme ukushaya amandla nokubekezela.