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Ingabe inyoni? Ingabe yindiza? Cha, yi-Superman Pushup.
Futhi kuncane kakhulu ukunyakaza kwesisindo somzimba okuhlaba umxhwele njengeSuperman Pushup, okwenza ukuthi uthathe indiza-nje njengendoda yensimbi! Ngaphandle kokuthandwa kakhulu yimidiya yezenhlalo, lokhu kwehlukahluka kwe-pushup futhi kumelela enye yezinselelo ezinkulu ukwenziwa.
Uyazi ukuthi yini oyizuzayo uma usukwazi kahle iSuperman Pushup?
Yebo, lo msebenzi we-plyometric unemiphumela engaphezu kokuhlaba umxhwele abangane bakho. Ngokuyifunda futhi uyenze ngokwenkolo, uzipha usayizi womzimba ophezulu namandla, acishe afaniswe noMuntu Wensimbi uqobo.
Lokhu kuvivinya umzimba kudinga imisipha yomzimba wakho ongaphezulu nophansi ukuthi isebenze ngokubambisana nengqikithi, ukuqala 'i-liftoff', futhi ngenxa yalokho, kuthinta kakhulu amandla omzimba wakho uwonke. Uma usukwazi ukwenza, uzozizwa unamandla amakhulu okulawula imisipha yakho.
Ungazilungiselela Kanjani
Kunezimfuneko ezimbalwa zokuqala kahle i-Superman Pushups ephelele. Futhi kuqala ngokwakha imisipha yasemuva eqinile impela ezogcina ikusize ukuphakamisa izingalo zakho.
Sebenzisa imigqa ye-dumbbell ukwakha amandla owadingayo ngenkathi udonsela ingalo yakho emuva. Qeqesha ama-glutes akho ngamasethi ama-3 wamabhuloho angama-glute ayi-10. Kuzokusiza ukuthi uphakamise imilenze yakho lapho undiza. Nayi inkomba yezinyathelo ngezinyathelo zokufeza konke lokhu.
ISONTO LOKUQALA- Leli yisonto lakho lokufunda ukushaya izandla. Phezulu kwe-pushup yakho ejwayelekile, vele ucindezele izandla zakho phansi bese uzishaya ndawonye. Bese wehla.
Usuku 1: 5 amasethi ka-6
Usuku 2: 5 amasethi ka-6
Usuku 3: 5 amasethi angu-8
Usuku 4: Ngosuku lwesine, mane ulale ngesisu, izingalo zolulelwe phambili. Vele uphakamise imilenze nezingalo zakho, uzelule ngangokunokwenzeka. Lokho kungukuphendula okukodwa futhi udinga ukwenza amasethi ama-5 we-10 reps.
Usuku lwesi-5: Buyela ekushayeni ama-pushups futhi. 5 amasethi 10.
Usuku 6: 5 amasethi angu-7
Usuku lwesi-7: Zama ukwenza ama-pushups ayi-15 ngasikhathi sinye. Uma ungeke ukwazi ukwenza futhi isonto lokuqala.
IVIKI LESIBILI- Manje siqhubekela phambili ekushayeni amahlombe okubandakanya ukushaya amahlombe akho ngazo zombili izandla lapho usuphezulu kwe-rep.
Usuku 8: 5 amasethi ka-4
Usuku 9: 5 amasethi ka-4
Usuku lwe-10: 5 amasethi we-6
Usuku 11: 5 amasethi ka-6
Usuku lwe-12: 5 amasethi we-8
Usuku 13: 5 amasethi angu-8
Usuku lwe-14: Qedela ama-pushups ama-shoulder-slap ayi-10. Uma ungekho okwamanje, buyela ekuqaleni kwesonto lesibili.
IVIKI LESITHATHU- Sidinga ukufunda ama-pushups endiza ngezandla manje. Kufanele welule izingalo zakho phambili phezulu kwawo wonke ama-rep ngaphambi kokwehla.
Usuku 15: 4 amasethi ka-3
Usuku 16: 4 amasethi ka-3
Usuku 17: 4 amasethi ka-4
Usuku lwe-18: Ngalesi sikhathi udinga ukubamba indawo ephezulu amasekhondi ama-2 isikhathi ngasinye. Yenza amasethi ama-4 ama-reps anjalo ayi-4.
Usuku 19: 4 amasethi we-6
Usuku lwama-20: 4 amasethi we-6
Usuku 21: Yenza isethi yama-pushups ama-8 endiza ngezandla. Awukwazi? Phinda isonto lesithathu.
IVIKI LESINE- Njengoba usondela, manje sekuyisikhathi sokuziqeqesha kuma-pushups aqhumayo. Ekuphenduleni ngakunye, uzobe weqa wonke umzimba wakho usuka phansi.
Usuku 22: 3 amasethi ka-2
Usuku lwama-23: amaqoqo ama-3 ka-3
Usuku 24: 3 amasethi ka-4
Usuku 25: Ukubamba isikhundla imizuzwana emi-2. 3 amasethi 4
Usuku lwama-26: amaqoqo ama-3 ka-4
Usuku 27: 3 amasethi ka-5
Usuku 28: Yenza iziqhumane ezigcwele umzimba ezi-6 ezigcwele. Uma ungakwazi, udinga ukuphinda irejimeni lesonto lesine.
ISONTO LESIHLANU- Manje usukulungele ukusebenza kuma-Superman Pushups.
Indlela Yokwenza
Kunezindlela ezimbili ongaqala ngazo izikhathi zakho zeSuperman Pushup.
- Eyokuqala inqubo yokuzikhethela esezingeni eliphakeme yokuzikhethela. Ngalokhu, udinga ukuwela phambili usuka ekumeni ungene endaweni yokuphokophela phezulu, ugcine ingaphakathi lakho liqinile nomzimba uqonde njengoba uvumela izandla zakho zithinte phansi.
- Ngenye indlela, ungangena endaweni yakho ejwayelekile yokuchofoza, izingalo zinwetshiwe futhi ziqinile.
- Manje, yehla uye esikhundleni esiphansi se-push-up ngezingalo eziguquguqukayo, umongo usalokhu uqinile.
- Phushela umzimba wakho phezulu ngamandla ngangokunokwenzeka usebenzisa izandla nezinyawo zakho zombili, okufanele uzikhuphulele emoyeni.
- Njengoba izandla nezinyawo zakho kungasakwazi ukuxhumana nomhlabathi, nweba izingalo zakho phambili ukuze umzimba wakho uqonde ngqo.
- Manje buyela emuva endaweni efanayo yokuphusha.
- Vumela umfutho wakho ukuthwale kuze kube sesikhundleni esiphansi se-push-up. Ngokushesha, shintshela ku-rep rep yesibili.
Kunoma ikuphi ukudideka, umbuzo noma isiphakamiso zizwe ukhululekile ukulahla imibono yakho ngezansi.
