Inkqubo push: le nkqubo. Push-ups ukusuka phezulu emhlabeni kwabasaqalayo

Pushups - umzimba emangalisayo ezilula nezaziwayo. Kuye yazuza imbeko enjalo ngenxa yokuba yintoni onokuyenza ekhaya, emsebenzini, okanye ngenene naphi na. Push-ups ezi inani elikhulu kwiintlobo kwaye kwenziwa ngabantu ukulungiselela ezahlukileyo ngokupheleleyo. Yinto elula kakhulu, kodwa ngaxeshanye ukuwasebenzisa ngokufezekileyo. Ukuqhuba pushups ukusuka kwiqanda kuvumela nabani na ukuba kwithuba elifutshane ixesha ukuze umzimba wakho ilizwi, ukunyusa umgangatho qethe. Kwakhona, lo msebenzi unokuba ngumbono omhle ukumpompa up izihlunu zakho. Kakade ke, kungekhona oomatshini boom kwi ndawo zokwenza umthambo, kodwa kulungile kunene. Ingakumbi xa kucingwa indlela yokuba olichitha kule msebenzi. Wena ke musa osidingayo ukuze uhlawulele ukusetyenziswa ejimini. Ngako oko, ukuba umntu uceba ukwenza lo msebenzi, umbuzo uvela ngoko nangoko wokuba, kwaye ingaba kukho inkqubo esebenza ukwandisa pushups. Malunga eli - kamva kweli nqaku.

Kutheni tyhala nkqubo ukususela ekuqaleni?

Nawuphi na umntu lula ukujongana ezinye sikim kunokuba ucinga ngecebo lakho uqeqesho. Ngoko ke amalungiselelo. Bambalwa abantu uyavuma ukuba woliphalaza kanye oko. Ukuba umntu uqala ukwenza eminye imisebenzi, inkoliso yabo yonke, ulindele eziziphumo ethile. kwemithwalo progression Eyona ezicwangcisiweyo kunzima kakhulu: unako nje ukubala kuyo yonke embi, okanye onga yena yaye ngenxa yoko musa inkqubela. Ngako oko, kufuneka nje isekethi elungileyo ukwandisa push-ups, nto leyo eya kuphucula iziphumo zakho uze ngokuthe ngcembe bafikelele kwinqanaba endilisekileyo.

Ngokuqhelekileyo, ekuqaleni uqeqesho lwabo yaye non-ezemidlalo abantu abayi neliqaqambileyo kwezi iziphumo push-ups. Ngoko ke, wona kufuneka scheme push kwabasaqalayo. Ezinjalo ukuba kwiiveki ezimbalwa zokuqala baphatheka nokuthantamisa, ngoko ke umthwalo ngcembe ukwanda. Xa umntu ebona la amanani enkulu etafileni, ukuba mhlawumbi akuyi kuqalisa umsebenzi ngenxa yokuba eli cebo athathwa inzima kakhulu.

Awazi ukuba wenze njani qhuba-ups: ukuba ibe njani?

Kodwa kuthekani ukuba akukwazi push-ups ze? Nantso ke into eyenzekayo xa umntu unalo ubunzima bomzimba elikhulu, okanye ixesha elide kakhulu akazange abonise umsebenzi ngokwasemzimbeni. Emva koko kufuneka sibe pushups beesekethe ukusuka kwiqanda, ngenxa yokuba lokuqala 5-10 kophindo yena Tamare wayengekanikezelwa. Kulo mzekelo, ufuna ukuqala nge elula. Njengoko nditshilo ekuqaleni kweli nqaku, ukususela nge-Push-ups kukho ezininzi kwiintlobo, yaye oku plus lo msebenzi. Kukho zombini iindlela othambe kakhulu push-ups, ezilula. Ngoko ke, ukuba ngokupheleleyo awukwazi push-ups, ungaphelelwa lithemba! Kufuneka ukhethe ezinye iinketho ze ukuphunyezwa lula le ndlela.

Ukuba umntu ufuna isekethi push-ups ukusuka emhlabeni, yena unethemba ukufumana indlela yoqeqesho efanelekileyo. Enoba akungomntu ukwaziyo woliphalaza kanye. Kodwa kwiimeko ezininzi le nkqubo yokumpompela yokutyhiliza-ups sele ibandakanya ezinye ngoqeqesho. Ke ukuba aniyenzanga loo nto? Njengoko sele kukhankanyiwe, kuya kunceda ukukhanya-ubunzima iintlobo-Push-ups.

iindlela ezilula ukuba amsunduze-ups

• Push-ups kunye emadolweni. Indlela elula ukuba amsunduze-ups. Le ndawo yokuqala ugxininiso non-classical ukuxoka, kunye nesakhelo ngazitho zine. Kule ndawo uya woliphalaza kwaye ngenxa yokuba kakhulu kulula ukwenza kunesiqhelo.
• Push-ups ukusuka kwibhentshi. Le ndlela push-ups lubonisa ukuba umzimba wakho uya kuba ngaphezu iinyawo umthwalo amaqela ukusebenza kwezihlunu iza kuncipha kunye.

• Pushups ngoncedo umntu. Uyakwazi ukwenza push-ups kunye ixhaphakileyo, kodwa kufuneka ucele abahlobo okanye izalamane zakho ukukunceda basiqinise kancinane naye emva lisibekele. Ekubeni kuhlabana-ups ngokwabo umsebenzi onzima, ukusetyenziswa kwezi iindlela ezintathu ezilula zokukunceda ngokukhawuleza ukufezekisa iziphumo kunye ugqithele eqhelekileyo push-ups.

lokuqeqesha pushups kwabasaqalayo

Ngoko ke, emva kokuba bemkile ukusuka kwiqanda ukuya ukugqiba ubuncinane ezinye iziphumo, nokuba sele siziva nentembelo ngakumbi. Ngokuqhelekileyo, kulo msebenzi njengoko ukucudisa, kulula ngokwaneleyo ukuze kwandiswe inani kophindo amaxesha malunga ne30-50. Kuphela koko phambili kakhulu zithe phantsi, angabanjezelwa. Kodwa ngaba tyhala-ups njani inkqubela? Ukuze wenze oku uya kuthetha enye ubuchule ezimbalwa ekhethiweyo. Kule ncwadi ikunika inani elikhulu ngokwaneleyo schemes ngawo umntu ukuqeqesha. Ngenxa umthetho, ukuba enzelwe ukuze wenze yonke imihla okanye veki ukwandisa umthwalo. Ubude inokuba nomahluko kakhulu, kodwa umlinganiselo iinyanga 2-3. Ukuba awufuni ukuba ukuqeqesha inkqubo ngokucacileyo, uyakwazi kumisa ishedyuli wena uze ulandele oko. Kodwa apha kufuneka ukuzibamba wedwa.

Indlela ukwakha isicwangciso soqeqesho?

Kukho izinto ezininzi ezingundoqo, ngokusekelwe apho ukwazi ukwenza isicwangciso sakho uqeqesho lwakhe. Makhe sithi gqaba sihlolisise ngamnye kubo.

• Inani lilonke kophindo lwe kwiseshoni yoqeqesho. Awukwazi ukufumana wawuxhoma kwinani kophindo kwindlela nganye, kwakunye nenani iindlela. Vele ukhethe inani ukuba unako kuzo kuhlabana-ups. Ngaba, umzekelo, ukuze nande irekhodi yakhe push-ups kwi-5 - ukufumana inani push-ups, apho kufuneka ukuba wenze namhlanje. Kulo mzekelo, wabeka usukelo ukuphumeza oku inani elincinane iiseti. Kunye noqeqesho ngalunye ndlela iyasebenza ungazama ukunciphisa isixa nokwandisa phindo. Ekuhambeni kwexesha, ukunyusa inani nje njengoko inqanaba lakho yoqeqesho ziya kuphucula. Le ndlela yokuqeqesha ilungele kwabasaqalayo.
• ixesha ukuzilolonga. Kwenza akukho mqondo ukuqeqesha elide gqitha okanye elifutshane gqitha. Kakade ke, lingakwazi ukuzisa iziphumo, kodwa kuya kuba nokuthozama kakhulu ngakumbi. Elona xesha ukusebenzisa imizuzu 20-45. Kutheni uluhlu enkulu kangaka? konke kuxhomekeke kwiimeko ezithile kunye neenjongo. Ukuba ufuna ukwehlisa umzimba, ngoko ngokuqinisekileyo kufuneka push-ups ngaphezu kokuba umntu ezibhityileyo. Kwakhona, asinguye wonk 'umntu unako ukufumana ixesha elininzi kuqeqesho. Kwiimeko ezinjalo, uya kuba nako ukuba sizakhele imizuzu engama-20. Ekugqibeleni, ungenza push-ups, nokuba emsebenzini. Akukho namnye inkqubo eqhelekileyo nge-Push-ups ukusuka emhlabeni ayenzelwanga iiyure ezininzi zoqeqesho.

iindlela zoqeqesho engundoqo abaqalayo kunye neembaleki kwinqanaba eliphakathi

• Ukucofa ukuze inani. Wena nje ukwenza 3-5 iiseti at esiphezulu. Izinto eziluncedo yale ndlela zisekuhleni - uya kukwazi inkqubela ngokuchanekileyo. Kwi zisasuka, ungaquka kuphela yokuba kufuneka ube neempawu ezinamandla-unothanda, ngokuba push-ups kwi eliphezulu lula ayikho.
• Fixed Inani push-ups kwiseti nganye. Le ndlela ikuvumela ukuba ukhethe inani elithile push-ups uze wenze lona inani eliphezulu iindlela. Kufuneka ugcine uqeqesho logama nje ungenza enye indlela. Le nkqubo ingaba izihlunu injongo esebenza kakhulu, kwakhona uze ube nexesha elide.

Rest esidalwe

Emva ukuqeqesha uya kuyo nayiphi na imeko kufuneka ukuphumla. Ubuninzi loqeqesho akunakwenzeka yokwazi ukuba wonke. Ezinye izikimu idini ukuzilolonga encinane ngemihla, enye - ngemini, yaye amanye - kabini ngeveki. konke kuxhomekeke kwiinjongo zakho ethile, kwakunye ukuntsonkotha ezininzi yezi ukusebenzisa.

Circuit for girls

Abasetyhini nabo baye banomdla msebenzi onjalo, ngathi push-ups. Kodwa ezi ndlela eqhelekileyo ayifanelekanga ukuba isetyenziselwe onke 100%. Ngamanye amaxesha ukutyhala cebo for girls sibonisa ukwanda kokuziswa iziphumo. Ngokuyenza, ungenza kabini okanye kathathu inani kophindo iinyanga-2. Noko ke, kufanelekile ngakumbi amadoda, ngenxa ngemvelo yokuba amandla kakhulu kwaye kulula ukwenza inkqubela kulo msebenzi, njengoko kuhlabana-ups. Njengoko for girls, ukuba zifaneleke ngakumbi ayisindi ukuzilolonga yesekethe oko akwenzi kwiiveki yokuqala ukwenza 10-20 push-ups kwiseti nganye. Apha kuyimfuneko ukukhangela ukuba iimeko indlela ethile ngasinye, kodwa ngokubanzi unga nciphisa nje inani kophindo ngesiqingatha (xa kuthelekiswa ne irejimeni eqhelekileyo) kwaye ukuqeqesha ngaloo ndlela.

Push-ups - mpathombi kumntu wonke!

Push-ups - omnye wabo umthambo ezifanele ngokupheleleyo wonke. Bobabini abadala kunye nabantwana. Iyakwazi ukwenza ube sportier kakhulu nokuphucula impilo. Ukuqhuba pushups ukusuka kwiqanda kuvumela nabani na ukuba ufunde ukwenza njani lo msebenzi. Ekumanyeni nokuphucula ubomi bakho!