Push-ups amanqindi - ukuba kulinika wabaqalayo kunye neembaleki?

yokuphila esempilweni iquka izinto ezininzi. Esi ukutya okunempilo, oksijini Ukwanda emzimbeni (elide uhamba), bahlale zentlalo, umthambo rhoqo. It ezemidlalo umzimba kunokumnceda umntu ukuba kusoloko ngeenzwane zethu. Wonke ichaza "iindawo ezibuthathaka" zabo umzimba ekufuneka ampontshwe phezulu, uloliwe. Kukho nezinye izinto ezahlukeneyo.

Yintoni push-ups?

Nabani na inxaxheba kwezemidlalo, uyazi yintoni enotyhalo. Lo msetyenzana esisiseko owenzekayo emgangathweni. Ivumela umntu lokulawula umsebenzi nemisipha ezahlukeneyo. Ukwenza lo msebenzi ayikho nzima ngokumalunga nezixhobo, kuba ingakufuni nasiphi isixhobo ezongezelelweyo, simulators kunye nezinye izixhobo. Push-ups ungenza ntoni ejimini, okanye ekhaya, entsimini, nolwandle, njalo njalo.

Ngexesha lo msebenzi isebenza izihlunu isifuba, iingalo, emva. Xa umntu esenza ukutyhala-ups, yena, ejikile kugxininiswa kumalungu oMzimba ahlukeneyo ziya kuba nako ukulawula zokumpompa yamaqela izihlunu ezahlukeneyo. Nangona lo msebenzi ayikho nzima kakhulu, kodwa kukho zininzi iindlela ukufeza kuyo. Ngenxa yoku, kuvela imibuzo emininzi. Push-ups ezinika inqindi? Indlela engcono push-ups? Indlela ukuqala ukwenza lo msebenzi? Ingaba kukho naziphi na Izimo? Yonke imibuzo siya kuzama ukuphendula ngezantsi.

Push-ups ngenqindi okanye neentende: Zahlukene njani?

Bonisani kwamaxabiso iingalo zesifuba kwi version zakudala yenziwa emgangathweni kwi Palms. Lusetyenziswa phantse yonke imidlalo. Ngelo xesha ukusebenza ngamandla kwaye nokomeleza izihlunu esifubeni, izihlunu Dalt ngaphambili kunye esineendidi. Ukuqalisa isikhundla push-ups ezintendeni: iingalo ngqo, ukususela nathandanayo bebekwe ububanzi egxalabeni ngaphandle, imilenze omanyaniswe, umzimba fixed ngqo. Emva koko, agobe izandla zenu, isifuba ochukumisa emgangathweni, baphinda unbend. Kulo mzekelo, wonke umzimba rhoqo kufuneka ibe kwindawo tye.

Ukuba lo msebenzi muhle isaqhwithi izihlunu ezithile ezityhala amanqindi babanike? Kutheni ungandithuthumbisi wena amanqindi zenu, ukuba zikhona, ungenza ukwenza umthambo kwi Palms? Ukumpompa izihlunu kwenzeka xa Classic push-ups kunye nokusebenza ngezandla zakhe. Le ndlela yesibini sifaneleke ngakumbi ngenxa imidlalo igunya, njengokuba kukho adla ngokusetyenziswa ngokwabo ngamanqindi.

Ukusetyenziswa kwe-Push-ups ngenqindi

Push-ups ezinika inqindi, sifunda emva kokuba siqwalasele izinto ezingundoqo kule iintlobo ukuzilolonga.

Ezi klasi ziyabanjwa kwimeko, ukuba ufuna:

• ukuqeqesha kobuso igalelo;
• ukwakha indawo ngenqindi ezichanekileyo;
• ukwandisa amandla omoya, njengoko lo msebenzi unako ukwenza yonke;
• uhlobo lwamakhono yokuhlaselwa ngqo esebenzisa zoqeqesho izihlunu ezifunekayo;
• ezocela ingalo static kwi igalelo;
• uloliwe, ukongeza kwizihlunu, imisipha ibrashi.

Indawo ukuqala push-ups

Ukuba kwindawo ekunene push-ups, ebizwa kwindawo yokuqala, singakwazi sele va akhululeke kwezihlunu. Beginners nje akakwazi ukwenza umsebenzi, kodwa, ukuzama ixesha ngalinye ngakumbi nangakumbi ukuya emgangathweni, bafike ubuncinane oyifunayo. Usenza ukwenza ukutyhala-ups ngamanqindi, banikela okuninzi kunayo nayiphi na enye umthambo ukuze izandla. Ukomeleza bonke abathatha inxaxheba msebenzi, amalungu omzimba ekosulelekeni ngeemini zokuqala iiklasi. Ukuze kufikelelwe isiphumo kuya kufuneka ingxelo echanekileyo nenkuthalo.

Iqala uqeqesho kunye nesikhundla ukuqala: amanqindi zibekwe aa Incopho umzimba uphela, izandla bebekwe ububanzi egxalabeni ngaphandle, iinyawo kunye, umzimba kunye nentloko ngqo. Emzonda babemiselwe ukuziqhelanisa hits classical ubuciko bokulwa. Ujoliso phezu knuckles yeminwe ezimbini: phakathi, isalathiso. iminwe zakutsha kangako aqine, ngaphandle ukulungiselela ukuba zibe yonakele.

Enye into ebalulekileyo ukhetho komhlaba ukuze umthambo. Ukuba awuyifumani phantsi ngasekunene, atyhale-ups ngamanqindi kunokubangela umonakalo omkhulu. Kwabasaqalayo, ugxininiso kufuneka sibekwe kwindawo ethambileyo, umphezulu uzithathe, ukuqeqesha amalungu kunye namathambo esihlahleni. Kuphela unyaka okanye emibini zoqeqesho rhoqo, ungaqhubeka kwi eziphathekayo, intsimbi okanye umphezulu ngamaplanga.

asebenzisa indlela

Kuba lokuqeqesha emzonda zokumpompa kunye nezihlunu kwi iingalo kunye nesifuba kuyimfuneko ukuba ukulandela imigaqo ethile ye-Push-ups. Bavame kakhulu ayangenana iimfuno msebenzi, nto leyo yenzelwa phezu ezandleni, kodwa usenalo awohluke zayo endleleni ufuna ukwenza push-ups ngamanqindi. Technique efanele ngokungqongqo iingongoma ezimbalwa.

1. Izandla kufuneka zibekwe enye kwenye kwi kumgama encinane.
2. Oobhontsi cams mayibhekiswe kwenye nenye ngaphakathi.
3. Kubalulekile ukuya ezantsi, phantse ochukumisa emgangathweni, oko kunika bomthwalo kwi izihlunu inxaxheba kuloo msebenzi.
4. Ukuzilolonga kakhulu ukuba uqale kwindawo esezantsi emzimbeni (emazantsi). Kule ndlela, kulula umzimba ukuze uvale phezulu aze awe phantsi. Le ndlela lokuzilolonga kangangoko kunokwenzeka ngakumbi imeko yokulwa xa iingalo baphikele kwaye wenza ugwayimbo kwakhona onke. Kodwa le ndlela asifuneki, kwaye unakho ukuqalisa kwindawo ephezulu umzimba.
5. Ukwenza kube lula ngakumbi kakuhle, unako ukuba unyawo omnye emva komnye.
6. Ekubeni lo msebenzi esiqeqesha elungele idabi, umda engqesho kuya kuba urhulumente apho akunakwenzeka ukuba amsunduze-ups kabukhali. Akunamsebenzi sihambelane kuhlabana-ngokusebenzisa amandla kade, kule meko ke kungcono ukuba ayigqibe.