Push-ups amadolo - indlela elula ukuhlangabezana Chaturanga

wabaqalayo Inkoliso Ashtanga yoga kunye inkanuko nomona cwaka abafundi phambili, zindanda e Chaturanga Dandasane ixesha elide kwaye iphupha malunga izihlunu olomeleleyo.

Le mfihlelo ke ilula: kufuneka uqale ngendlela elula ubuthathaka sifundo, ngoko ukucudisa emathangeni akhe - ukhetho engcono. Kuya kuba oluphakathi phakathi Ashtanga Namaskar (yokuma amanqaku inkxaso ezisibhozo), yaye uninzi ngqo chaturanga. Kwakhona, olu khetho ilungele abantu abadala abafuna ukugcina umsebenzi emzimbeni ixesha elide, kwaye ngenxa yesifo okanye ukonzakala, kodwa andifuni ukuthatha ikhefu eziklasini.

Ngawaphi amaqela kwemisipha na ezihambe?

Lo msebenzi kuchaphazela phantse amaqela kwezihlunu enye, nokuba kunye neentungo ngqo, ngakumbi yancitshiswa kuphela umthwalo kwi izihlunu ekwenzeni ixolo kunye kwamathanga. Kukho imbono engachananga kuhlabana-ups nto ngamadolo kodwa isandla umsebenzi asityhafi. Enyanisweni, kokukhona kuthetha:

• izihlunu ezinde ngasemva ;
• pectoral kunye deltoid ngaphambili;
• esineendidi ezintathu;
• kumaphephandaba;
• imisipha ithanga, ingakumbi quadriceps phila;
• imisipha amancinci kunye namalungu zezandla;
• ezinqeni kunye nezihlunu nomlenze ngaphakathi.

indawo ekhaya

Uguqe phantsi, wabenza ukuba nobubanzi entendeni (abathile wabeka Ububanzi isinqe, nayo echanekileyo), neentende wabeka phantsi ububanzi namalungu zamagxa ze amalungiselelo ngokulinganayo phezu kwamagxa isigwebo sakhe. Kuba Classic push-ups kwi indlela iminwe Chaturanga yayalela phambili, Ingqiniba ngqo umva. Kubalulekile ukuba uzive ukuchukumisa kwezandla nomzimba, kodwa hayi Somrhaqa iingalo phantsi umzimba. Zokumisa elise kwakhona kwi ububanzi kwedolo abashiya injengesanda ngexesha curls. Indlela push-ups?

Phantsi ukulayisha isitya ngokwayo, eqondisa ukuba ithambo zikawonke wonke ukuba inkaba, ukuba nsinya nesisu compress ezimpundwini, sinciphise umva nasekugcineni iingalo caba bend ngexesha inhalation. Njengoko siphefumla, onokolula iingalo zenu, unako ukuqondisa umlenze wakho, akrazule ngamadolo phantsi. Kwakhona, buyela amadolo zakho emgangathweni, agobe iingalo - njalo-njalo.

Xa push-ups ngamadolo kwaoko kucetyiswa ukuba Wayitsala isiqingatha ngesandla enokwenzeka, ukuba ukulayisha izihlunu kakhulu kwaye uzive intshukumo, ngoko ukuwa enamazinga ngezantsi, lo gama ngokungqongqo ukuqinisekisa ukuba kawusi ezibe phantsi, emqolo wakhe tyaba kunye nentloko ngezantsi emagxeni kutshona akumele. indlela nganye kwenziwa de umgudu wokugcina, milembelele ngaphezu ezintathu ukuba ngoxa Nigcina landela indawo elichanekileyo umzimba.

Yintoni ekufuneka sinikele ingqalelo kuyo?

Bonke-ups push - ukusuka emadolweni okanye imilenze ngqo - kufuneka babele ngokulungelelana ubunzima umzimba kwi kwindawo inkxaso, ngoko ke amalungu kwisihlahla nje zilayishwe khubekise ngokukhawuleza. Kwakhona, ukuba zenziwa ngendlela engeyiyo flex umva kwaye uya umthwalo engalunganga kwi yomqolo, nokuba kunjalo kufuneka kungavunyelwa. ngokuba ibambelele spinal kufuneka ulandele ngenyameko umgca othe ngqo, phezulu kufuneka zijonge phambili kunye isinqe - prim kwaye musa ukulibala ukuphefumla, ukuphefumla - sisiseko intshukumo. Musa ukulibala ukuba esweni yobuso - imisipha yobuso zizame ayikho imfuneko.

umphumela oyifunayo

Xa inani push-ups ngamadolo ukufikelela amanqaku 8-10, unako phambili kwisigaba esilandelayo: esebenza kunye Imilenze ngqo, ezama ukuba isibini lemizuzwana kuhlala iingalo Eyisongile, ekuhloleni indawo esinqeni kunye nentloko - umgca ecacileyo ngqo. Ekuhambeni kwexesha, ixesha '' ilenga ukwanda, nokuba ukuphefumla ngawo lo mzuzu.

Ukwazi ukuba impumelelo kisekiyo ngqo umgudu, ofuna ukufumana umzimba owomeleleyo oluhlala aya kubeka esweni ukuthembeka kwenkqubo. Isiphumo - a Chaturanga Dandasana yamonga uya kuphinda kubonakale into ngokudlul kwaye ebuhlungu kude. A umzimba zilulamile kwaye zintle ziya ukuqinisekisa ukuchaneka endleleni.