Indlela push-ups amaxesha 100? Inkqubo yoqeqesho

Indlela push-ups amaxesha 100? Ngaba kunokwenzeka? Njani ukuba siyilungise phi na? Phezu kwazo zonke ezo zinto, hayi nje kuphela, uya kufumana iimpendulo kweli nqaku.

izihlandlo 100. Nokuba wokwenene?

Le japan kunokwenzeka kakhulu ukuba wonke umntu usempilweni, kodwa oku kuxhomekeke sokuqala umthamo. Umzekelo, ukuba ngokulula ukwenza 60 ukutyhala-ups e go mnye, ukufikelela kumakhulu ngaphandle iingxaki inyanga yoqeqesho. Kunzima ngakumbi iya kuba lowo unako ukwenza amaxesha-10 ubuncinane. Oku kungenxa yokuba izihlunu nangoku ezingaqukwanga kwisingqi umsebenzi kwaye kuthatha ixesha lokuba umzimba ukuqhelana umthwalo rhoqo. Ngenye indlela, wonke umntu abasempilweni emzimbeni nako ukuphumeza zawo, kodwa ke kuya kufuneka ukuba azame.

Ubani le nto?

Indlela push-ups amaxesha 100? Ngaba amandla wonke umntu? Oku kuxhomekeka kwiimpawu komzimba kunye nezinga lophuhliso kwezihlunu ekuqaleni zoqeqesho. iimpawu bokuphila ibandakanya imibandela efana ubukho ngethambo kunye nempilo sentliziyo, ubunzima, kunye nobudala (kwiimeko ezininzi eyikhethayo izinto ezimbini zokuqala). Kufuneka kuqatshelwe ukuba iingxaki ezidityanelweyo okanye kwizihlunu bone ngqo malunga irekhodi push-ups amaxesha 100 kuya kufuneka ukuba ukulibala (ukuba sifo siyanyangeka, ixesha), kungenjalo kunganeziphumo kuchaphazela impilo yakho. iingxaki intliziyo ayikho ezibalulekileyo, kodwa kulo mzekelo, ixesha uqeqesho olule kakhulu (oko kuxhomekeke uxilongo ezithile).

ubunzima ezimpilweni uqeqesho

Ngokunqwenelekayo ubunzima bomzimba abadala kufuneka alingane ukuphakama kwayo, ekufuneka sisuswe 100 cm, umzekelo, ngexesha ukukhula 180 cm -. 80 kg. Kodwa kuqikelelwa ireshiyo, leyo inokwahluka ngokuxhomekeke bayo. Kuba push-ups, kwakunye naziphi na ezinye umthambo idlala indima hayi kangako ubunzima, ukuba umzimba amafutha umntu. Kwaye indlela ingentla ibonisa kuphela njengomgangatho ongumzekelo ukuba umntu oqhelekileyo ngaphandle musculature enamandla. Ukuba ubunzima lwakho ngexesha ukukhula 170 cm ilingana no-100 kg, kodwa 100 kg - isiphumo na ukutyeba, kunye iseti olunempilo kwemisipha mass, ngeke buhlungu ukuba umthambo. Kwezinye iimeko, kuya kufuneka ukuba amgxothe kuqala ubunzima extra uze uqale uqeqesho. Unako kwakhona ukuqala nge-Push-ups ukusuka kwesitulo, yaye kuphela emva koko uye kunye imisebenzi elula ukuya kwinqanaba eqhelekileyo.

Njengoko uqeqesho ziya kubakho ixesha elide?

Indlela push-ups amaxesha 100? Kangangexesha elithile, uyakwazi ukuphumeza umphumo oyifunayo? Njengoko umthetho, ukuba umntu awehlelwa ukusuka zifo zikhankanywe apha ngasentla, kodwa ayikho imbaleki esinzulu, uya kufunda ukuba push-ups izihlandlo 100 ngeenyanga 3-4.

Technology push

Beginners ziyacetyiswa ukuba okokuqala uwazi ubuchule oluchanekileyo lwe-Push-ups. Kuyinto elula: umva kunye neentungo kufuneka ibe kumgca othe ngqo kwaye musa kugoba, izandla kufuneka abekwe zamagxa-ububanzi ngaphandle (ugxininiso elele). Kukho ezinye iindlela ezifana emxinwa yaye kujoliswe ububanzi. Kule meko, kufuneka Wayitsala ingalo ukuze esifubeni waba kumgama-10 cm ukusuka emgangathweni, uze kanye. Kuyinto okunqwenelekayo ayeguqa siphefumla, njengoko kakhulu yinkqubo ethatha ixesha elide, kwaye wenze ulwandiso Tsalani.

pushup ubuchule kwabasaqalayo ilula, kunye nophuhliso kwayo ayiyi kuthabatha ixesha elide, kodwa kuyimfuneko ukuba ukulola ku automatism, kungenjalo msebenzi uya kuba libya kwaye engento umzimba.

ishedyuli yoqeqesho

ixesha elingakanani lokutyhala-ups ngosuku? Oku kulandelayo ukuze bakuthathele ingqalelo inkqubo yoqeqesho olulodwa kuya kwenziwa, nto leyo eya kukhokelela kwisiphumo oyifunayo.

Ngoko ke, indlela ukutyhala-ups ngosuku amaninzi ixesha elide kangakanani? Ngosuku lokuqala, kufuneka uzame woliphalaza izihlandlo ezingama-50. Esisiso ukuphumeza 5 isondela 10 ukutyhala. Oku kuya kubangela kwezihlunu. Akukho mfuneko ukuzama ukwenza imisebenzi njengoko abaninzi go mnye, kungenjalo izihlunu erisayikilishiweyo, yaye ngosuku olulandelayo intlungu abayi kuvunyelwa ukuba basebenzise (idla ithatha iintsuku ezimbalwa, maxa wambi ngeveki). Ukuba uvakalelwa kukuba akukho namandla ngokwaneleyo ukubaleka, niphumle uthabathe ikhefu emva indlela ezisebenzisanayo. Ngokutsho egqiba onjalo kufuneka ukuqeqesha iintsuku ezi-3.

Ngosuku lwesine, ukuba benze okufanayo, kodwa indlela ye 2-3 push ngakumbi. Ukuba izihlunu azinikezelwanga kucocwe kwimihla ezidlulileyo, uzakuva ukwanda ngamandla kwezihlunu nokunyamezela lulonke. Ngoko ukuphinda iintsuku ezi-5 ngaphezulu. Ukuba kuhlabana-ithuba kukho intlungu abangevayo amathambo izandla, oku kubonisa ukunqongophala calcium emzimbeni, ukusebenzisa kakuhle ungawuchaza. Kulo mzekelo, kucetyiswa ukuba ayeke uqeqesho iiveki ezimbalwa bathole ikhondo weevithamini, okanye udibane nogqirha.

Ngemini yeshumi, ungenza kwelinye ukuya wenze 27 atyhale-abadala, kodwa kusenokuba izihlandlo eziliqela ngemini ukuzama ukuba woliphalaza iphezulu (emva kokuba-kosuku 9 ukuqeqesha izihlunu ekugqibeleni wangena isingqisho kwaye kucocwe yi kwingxinano). Kodwa ke inani ezingundoqo iindlela ufanele kuzinza - amaxesha 27. Ngoko ke kunokwenzeka ukuba ukuqeqesha iintsuku ezintathu, ngoko ababini, kodwa ukuzama ukufezekisa iziphumo esiphezulu. Kuyimfuneko ukuba akunike eminye isiqabu ukuze ukhulise umzimba.

Iseshoni yoqeqesho eentsuku-14 ukuqala pre-ukuzilolonga, njengoko eli xesha lokuba ndlela ngasinye kufuneka senziwe 34-35 ukutyhala-ups e iindlela 6, nto leyo enika ubunzima kakhulu kwi omzimba. Ngoko ke kufuneka uphindaphindwe phakathi evekini, uze ukunyusa izinga ngokuphindwe 4-6, kwaye maxa wambi iphendukile ubuninzi, kodwa ezi ndlela kufuneka mayingagqithi nenqununu. Emva kweentsuku ezintlanu kwi ezimbini enqwenelekayo ecaleni ayeke ngokupheleleyo ukuphunyezwa ngesiphumo eliphezulu, eshiya kuphela kwimo yesiqhelo, uze ukunyusa izinga kunye nenye veki ukuzibandakanya kuyo.

Emva koko, umzimba ingena kwisigaba yoqeqesho ezemidlalo kunye kakhulu ezahlukeneyo. Yonke imihla kufuneka ukwenziwa ngenxa 8-10 iindlela, ukwenza ukuba ngamnye kubo izihlandlo 52-54. Musculature ngeli xesha kuya kufuneka balungise lokuqeqeshela ngcembe, nonyamezelo ngokubanzi ivumela sibe umzimba ngokukhawuleza.

Kwiveki 6 ungenza push-ups 56 ka-ndlela, kodwa musa ukubabela ngaphezulu. Izihlunu kunjalo kuphela ukuze zisetyenziswe kulawulo ezingqongqo, kwaye asikwazi ukuvumela ukuba uthintelwe, kungenjalo kuya kufuneka achithe ixesha elininzi phezu kwi wokulungiselela okwangoku. Ngoko unako ukwenza kunye umthambo ngamandla efanayo izihlandlo 60-62.

Ngomhla wama-43 we boot kufike, ngexesha apho ufuna ukwenza 75 imithambo ukuba indlela nganye, kwaye indlela ngomhla kufuneka ibe ubuninzi 5. Le ngumthwalo kunokuba kakhulu kwi izihlunu, emva koko semva kwemini nasekuqaleni lidla waziva ngosuku olulandelayo intlungu ukukhanya kule izihlunu kunye isifuba ucofe (kwaye mhlawumbi kwi esinqeni). Akukho mfuneko Ungakhathazeki, izihlunu na avale, ukuba umqondiso malunga ukukhula imicu. Emva kokuba usuku lomsebenzi kufuneka kwiintsuku ezimbini ukothula, ngexesha apho izihlunu ezikhulayo. Wabuya emini kwenziwa umlinganiselo ofanayo umthambo, kulandele iiyure 48 yokuphumla. Ngokutsho egqiba onjalo kufuneka asebenze kwisithuba seeveki ezimbini, kubalulekile ukuba ukudubula phantsi ishedyuli, njengoko ethe kakhulu utshintsho uqeqesho imicu zomuntu. Kuyinto nutrition ebaluleke kakhulu efanelekileyo kule mihla, 30%, ibonakalisa ukuphumelela.

Ngoko ungenza amaxesha 75 sele ngenxa 7-8 osondela yonke imihla. Ngenxa ekulayisheni kwisigaba iqela le-Push-ups akuyi kuba nzima ukuba umzimba. Ungakwazi ukwandisa izinga ngeveki, kodwa amaxesha 2-3 kuphela. Umsebenzi kwimo enye iintsuku ezimbalwa ezizayo iya kubonelela ukunyuka unyamezelo ngendlela.

Malunga 5 kwiintsuku phambi kokuphela kwenyanga 4 kufuneka uyeke ukwenza imithambo. Kweli nqanaba, umlinganiselo iya kufikelela phantse 90 amaxesha. Okulandelayo kufuneka bakhululeke kwaye hayi ukuba phantsi koxinzelelo kakhulu emzimbeni. Kubalulekile kwakhona ukuba lidle, njengoko kwiiveki 11 ezidlulileyo. Ukhetho engcono kungaba lula kwaye eshukumayo umsebenzi, ibhola yevoli umz okanye Badminton. Umzimba iya kuba yokuphumla ngokupheleleyo ukusebenzisa ngokuqatha, kodwa izihlunu musa yome. Emva kweentsuku ezi-5, unako woliphalaza ngamaxesha 100. Kuya kuba nzima kakhulu, kuba usebenza indlela, kodwa doable.

Push-ups for girls

Olu indlela yoqeqesho efanelekileyo zombini amakhwenkwe kunye namantombazana. Push-ups amantombazana iimbaleki imithambo, ngoko ke bakhuselekile kwaye musa ukuba kukho ukwanda kakhulu kobunzima kwezihlunu. Ngaphezu koko, umthambo pretty jikelele. Ukongeza izandla, umthwalo aye imilenze, isifuba, ab, emva kunene.

Push-ups icala

Indlela push-ups kwelinye icala? Lo msebenzi unzima phantse akunakwenzeka ukuba abantu abangakhange ngaphambili benza le yesiqhelo push-ups. Lufuna iingalo ngamandla kwezihlunu enkulu, isifuba, amalungu ahlukeneyo nenkqubo umva. Ngaphezu koko, indlela yokusebenza kwezixhobo na ezinye iiyantlukwano. Kufuneka sithathe ugxininiso elele phantsi, ngokubeka ingalo enye ngqo kunye nezinye izinto, babambelela emva kwakhe. Kulo mzekelo, amagxa kufuneka aa Incopho emgangathweni.

Indlela push-ups kwelinye icala? Ukuzilolonga kwenziwe xa ngokusonga iingalo inkxaso kwamagxa-15 cm ukusuka kumphezulu uze ukwandiswa kwenzeka phambi kokuba indawo yokuqala.

Ngoku uyazi ukuba wenze njani qhuba-ups izihlandlo 100. Ungaqala uqeqesho, Kakade, ukuba akukho Izimo kuyo. Hlala uphilile!