Pushups eyiyo: zombane, ukuphefumla

Push-ups - le yenye yezona ukuzilolonga zixhaphakileyo njengoko ngokwaneleyo kwaye ayidingi izixhobo ezongezelelweyo. Ukongeza, ubuchule ngotyando ilula kwaye akudingi elide ukufunda kunye nomqeqeshi. Na lyo line, atyhale-ups kukho bokuqonda ezininzi eziya kuphucula ukusebenza kunye negalelo elibonakalayo. Ngapha koko, ukuba uyazi ukuba wenze njani atyhale-ups, unako ukufikelela iziphumo ezihle ukwakha izihlunu zomzimba, ayithethi tirhisa kwi ubulungu ejimini imali eninzi. Ingakumbi kuba asingabo bonke ixesha kunye nethuba lokuba aye khona.

Technique push kunye awohluke ayo

Mhlawumbi ngamnye kuthi ubuncinane kanye ebomini babo ukuba benze njalo. Ngoko ke, phantse wonke umntu uyazi ukuba ukwenza njani qhuba-ups phantsi. Nakuba kunjalo, kukho iqela iindlela ezizodwa ongcono uhlola ukwandisa indlu yayo ukuzilolonga. Oku kuzakuvumela umsebenzi lupheleleyo kwi izihlunu umbhinqo emagxeni. Ngoko ke, ukuba wenze esifanelekileyo ukutyhala-ups, athathe yokuqala efanelekileyo. Ukuze wenze oku kufuneka wenze oku kulandelayo:

• Yiya kwisigxina oxwesileyo kwaye beka izandla zakho phezu ngqo phantsi.
• Umzimba wonke kufuneka ibe umgca othe ngqo.
• Akukho mfuneko ukuthoba okanye, phezu koko, ukuba aphakamise intloko yakhe, kuba oko igcwele ukuqina izihlunu entanyeni okanye konzakale amathambo wesibeleko.
• Ukusenga iingubo zakho, imilenze kunye nezihlunu esiswini zokuzinzisa umzimba kangangoko kunokwenzeka
• Ukugoba iingalo zakho, sinciphise ngokwakho phantsi. Xa ubume obuphantsi kufuneka bachukumise sokondliwa floor. Ukuba nangoku akukwazi ukuyenza loo nto, ukuze ukusebenzisa lula push-ups, nto leyo eza kuxutyushwa ngakumbi.
• Xa zikhwela, hayi unbend ngokupheleleyo iingalo zakhe. Okokuqala, oko kuya kukunceda ugcine ingcinezelo kwizihlunu pectoral, ngaloo ndlela ukukhawulezisa uphuhliso lwabo. Okwesibini, eqondisa epheleleyo engqinibeni kwesi sikhundla ezinokuba nobungozi entlanganweni engqinibeni.

ukuphunyezwa Lungisa kwe-Push-ups baqinisekiswa ukuba kukunceda ukuphuhlisa ezi maqela kwezihlunu, ezifana:

• Esineendidi. umsebenzi wazo - ukwandiswa ngesandla, ngokulandelelanayo, ukuba kunzima ngayo nayiphi na intshukumo, lo extensor ingalo.
• imisipha Pectoral. umsebenzi wazo - ekuziseni izandla, akhiwe aa Incopho yomqolo, ukuze umzimba. Ngoko ke, nayiphi na njengomsebenzi amile le intshukumo okhonza ukuba uphuhliso eli qela kwezihlunu.
• Imisipha deltoid, oko kukuthi umqadi lwabo ngaphambili. Le yinxalenye esihlunwini igxalaba uxanduva lokukhulisa izandla zakhe phambi kwakhe. Ngoko ke, nayiphi na intshukumo, apho izandla phambi komzimba, ukuphuhlisa nto.

ukuphefumla Efanelekileyo ngexesha pushups

Ngoko ke, sele ukwazi ukwenza ukutyhala-ups. Kodwa loo nto bonke. pushups ubuchule Lungisa kubandakanya intsebenzo yazo nje kuphela, kodwa ukuphefumla kakuhle, nto leyo ibalulekile, ingakumbi uphuhliso izihlunu zentliziyo, enyanisweni zokuphefumla engeyiyo kungaba nefuthe elibi kuyo. ukuphefumla Efanelekileyo ngexesha pushups yi: Esiwa phantsi, thatha ukuphefumla nzulu, kunye nesisu kufuneka zivuthelana. Siphefumla kuyimfuneko kwicandelo kakhulu enzima lift eliphezulu. Kwakhona kuyenzeka ngaphandle kancinci kulo recovery umzimba. Khumbula - ukubamba umoya wakho ngexesha umthambo kuyathintelwa! Oku kunokukhokelela isenzeko overpressure kwaye, ngenxa yoko, ukuba ukunyuka ziqhubeke uxinzelelo lwegazi. Kwiimeko kakhulu, banokufuna ukuphuhlisa umonakalo izitya zobuchopho. Ukuba wenza oku impazamo rhoqo, hypertension zingenzeka kwexesha.

iintlobo push-ups

Ukuza kuthi ga ngoku, kukho ezininzi ezahlukeneyo iintlobo ze-Push-ups, nganye eneyazo injongo ethile. Ngoko ke, abantu abenza wekarati afaneleka kakhulu ekuthiwa "zivutha" ukutyhala-ups. Ukuba usukelo lwakho - ukwakha izihlunu, kuhle ukusebenzisa nomthwalo ezongezelelweyo kunye nomsebenzi kwimowudi 8-12 nabathengisi evenkileni. Ukuba awazi ukulungisa indlela atyhale-ups, yaye benza lo msebenzi, kufuneka uqale nge-Push-ups kwabasaqalayo. Ukuza kuthi ga ngoku, ezi zezona ziqhelekileyo push-ups Iintlobo:

• Classic.
• Ukususela kodonga namadolo.
• Kuba imisipha esineendidi.
• Kuba izihlunu pectoral.
• Ngenqindi okanye kalula.
• Kwelinye icala elinye.
• Uyadubula.
• ISetyhula.
• Kumanqwanqwa.
• Oppositely.
• phantsi simo.
• On inkxaso.
• benemizimba

Kakade ke, kukho iintlobo ezininzi zezinto push-abadala, kodwa ke apha zaye ke common kakhulu.

Push-ups kwabasaqalayo

Ukuba andivumeli wazama ukwenza pushups kwaye andazi ukuba ukwenza njani kakuhle pushups, okanye wazama, kodwa andinanto ephuma, kuyimfuneko ukusebenzisa babizwa ngokuba pushups kwabasaqalayo. Ukuba iingalo kunye nesifuba yakho siswele kakhulu, akukho mfuneko ukuqalisa iphendukile ukusuka emgangathweni nodonga. Nantsi indlela yokwenjenjalo: ufumana kufuphi eludongeni engile kancinane aze aqalise ukwenza push-ups. Xa sele kakuhle lo msebenzi yaye baya kuba nako ukwenza izihlandlo 20-30, ungenza ukwandisa engile of ukuthambekela. Ngokuthe ngcembe izihlunu bakho namandla, kwaye ungenza push-ups phantsi. Kucetyiswa ukuba uqale kuhlabana-ups kunye ngamadolo, uze emva koko tshintshela labuna ukutyhala-ups yinxalenye. Ukuze ufunde ukwenza push-ups amadolo, thatha indawo eqala njengoko Classic push-ups, uze eguqa. Njengoko uyakwazi ukwenza 20-30 kophindo ngendlela ekhuselekileyo ukuya yokusebenza yamandulo umthambo - wena ngokupheleleyo ukulungele oko.

Ngokuqhelekileyo, imposiso kwezi izihlunu kwi iingalo kunye nesifuba ukukhalaza amantombazana, ngoko ke uya kuba luncedo ngokukodwa ukuba alandele inkqubo maqela kwezihlunu. Xa ungakwazi ngokuzithemba ukusebenza ngaphandle 3-4 iiseti kwi version zakudala, ungasebenzisa iintlobo ezintsonkothileyo ye-Push-ups.

Iinguqulelo zobunewu of push-ups

Njengoko kuchaziwe ngaphambili, wakube ufunde ukwenza indlela echanekileyo push-ups kwi lohlobo olungagqibekangaName inani elaneleyo kophindo, unga zama nzima lo msebenzi, ukuphucula ukusebenza kwayo. Iintlobo ezahlukeneyo ukuzilolonga ezintsonkothileyo zingasetyenziswa nayiphi injongo ethile okanye nje ukwenza iindidi inkqubo yesiqhelo yoqeqesho. Enoba kunjalo, kuya kukunceda ukuba ukusebenza kwiindawo ezahlukeneyo esihlunwini, ngoko baba kakhulu evumelanayo.

Pushups for Ukulwa Arts

Ukuba fan karate ngokwabo ukulandela nzulu ngokujika umzimba wakhe ngumatshini wokulwa, eligqibeleleyo, kufuneka ulungise ezimbalwa classic ukutyhala-ups, ukuze ukuqhelana nabo ukuba oku kulungele injongo yakho. Mntu ebandakanyeka kubugcisa bokulwa, ayibalulekanga kakhulu mass kwezihlunu. Kakhulu izinto ezibaluleke ngakumbi ukulwa na iparameters ezifana nonyamezelo, amandla kunye nesantya nempembelelo. Zonke ezi mpawu ezingaphezu kwama ukunceda ukuphuhlisa elula ukutyhala-ups. Ufuna kuphela ukwenza yonke into elungileyo. Ungabuza: njani? Push-ups kufuneka kwenziwe inani elikhulu - kwaye sinyamezele uqinisekise ukuba ikhule.

Namandla nesantya bempembelelo, izinto ezinobunzima. Kodwa ke kukho enye ukulungisa eya kukunceda kuphuhliso ezi mpawu. Oku umonakalo, okanye ukutsiba, atyhale-ups. Ukuze wenze lo msebenzi, uthabathe loo yokuqala ngokufanayo Classic push-ups. Ngokuthe chu ezisezantsi phantsi, uze intshukumo enamandla kwaye ezibukhali tyhala phantsi emgangathweni, ukuze umzimba lihambile phezulu. Emva umzimba gravity ehla, umsukele izandla enze kwakhona ukuphindaphinda elandelayo. Ingakumbi Iimbaleki enamandla ngakumbi nzima olu hlobo lwe-Push-ups. Ngethuba lesigaba moya, ukuba isicelo kuqhwaba izandla zakhe kunye nezinye amaqhinga efanayo. Kwakhona ukutsiba uye uvelisa linciphe ekuphakameni ngaloo ndlela, umzekelo, ezimbini inyathelo-kwiqonga okanye namakhekhe ukusuka bar. Apha lutho umda ngaphandle emaphupheni. abadala Tsiba ongakwazi yokwandisa amandla neziqhushumbisi kunye nesantya nempembelelo. Musa kwakhona ukulibala malunga kuhlabana-ups ngamanqindi. Baya kukwazi ukomeleza kakhulu ngenqindi lakho ze uzenze ngaphantsi bangenwe nezothuso.

Okha ukwakha izihlunu

Ukuba ufuna ukwandisa isixa izihlunu ibhanti umkhono, Classic push-ups nawe nale ngoncedo oluncinane, ngenxa yokuba kakhulu ilula. umntu oqeqeshelwe nto kubalulekile ukwenza nabathengisi-50 ngo-3-4 iiseti. Kodwa eli inani kophindo yaziwa ukuba kukhule wokunyamezela amandla kuphela. Ukwandisa ubunzima kwezihlunu, kufuneka ukuba, sonke amaxesha 10-12, wena akusekho uyakwazi ukwenza nayiphi na uphinda-phindo. Oku kuphunyezwa ngokusebenzisa i ingxaki olongezelelweyo. nomthwalo ubukhulu ixhomekeke ngokupheleleyo uyafaneleka. Eyona nto ibalulekileyo kukuba ungasenako ukwenza koboniso lwe-12. Njengoko kama, ungasebenzisa i keyiki ukusuka bar. Ukuba awunazo, sebenzisa naziphi na izinto ezisindayo ukuba uzibeke phezu ngasemva. Isisombululo umdla unako ukukhonza njenge ubhaka kunye ezithile izinto enzima. Kwakhona, njengoko kukho indlela, ungasebenzisa i iqabane oya lokutyhala ubunzima zabo phezu kwakho.

Emva ukwenza push-ups benemizimba, unako ukwenza umthambo efanayo, kodwa esekela. Njengoko isekela inokuba yiyo nayiphi into, ezifana isitulo okanye yimfumba ezimbini iincwadi. Pushups kwiipali kuvumela isuntswana ngakumbi olule izihlunu pectoral, njengoko waziwa kakuhle, uninzi ngokubonakalayo ababandakanyeka kulo msebenzi, xa ekuqaleni ibekwe kwindawo kakhulu elide. Olu hlobo push-ups kuya kukunceda with "umbhalo" pecs ezisemgangathweni ukuqinisekisa ukukhula kwazo.

Kudla Iimbaleki isalele yinxalenye izihlunu zesifuba yi ingxenye yazo ngaphezulu. Ukuze wenze le nto, kucetyiswa ukuba usebenzise kuqeqesho umane atyhale ngeenyawo phezu kwamanqwanqwa. Kulo mzekelo, iinyawo ezi ngentla kwentloko yenu, kunye bomthwalo iwela nakumphezulu izihlunu esifubeni.

Ukutyhala uphuhliso kumaqela umsipha ezahlukeneyo

Njengoko sele kukhankanyiwe, ngexesha push-ups amaqela asebenzayo amathathu izihlunu - esineendidi, esifubeni kunye delts ngaphambili. Kodwa ungenza kugxininiswa ngokukodwa ezinye kula maqela kwezihlunu. Ukuze wenze oku kufuneka nje ukuba ilungiswe umthambo ngandlel yamandulo. Lungisa push-ups okanye uhlobo iwaranti uza kukuvumela ukuba kume ningatyhafi iqela kwezihlunu.

Pushups for esineendidi

Esineendidi ukwandiswa owenza umsebenzi icala kwi joint engqinibeni, nto leyo ethetha ukuba kuza kufuneka kangangoko kunokwenzeka ukuba baqinise le nxalenye kuhlabana-ups. Ukuze benze oku, kwi sikhundla ukuqala, kufuneka ubeke izandla zakho sincinane, ububanzi egxalabeni. Xa uye phantsi, zama kangangoko kunokwenzeka yalugudla iingalo zakho kufutshane emacaleni nokuqinisekisa ukuba ayaphuma. Ukuthatha ezinikezwa ezimbalwa kunye indlela echanekileyo, uya ngoko nangoko va msebenzi esineendidi ezintathu, nto leyo kanye oko kwakufuneka. Uninzi bazixakekisa pushups tritsepsovye kangangoko ukuba ubeke izandla zakho kufutshane nje ezintendeni achukumisayo. Khwela kule meko kunzima kakhulu, kodwa ke isiphumo linayo kwangoko - esineendidi akho uya kuzitshisa ngomlilo.

Pushups for izihlunu pectoral

imisipha Pectoral, njengoko natshoyo, unike isandla umzimba. Ngoko, ngokusengqiqweni, kuhlabana-ups echanekileyo izihlunu pectoral iza kukhangeleka ngathi kwi sikhundla okuba Classic push-ups, ukutshintsha indawo kwezandla. Kufuneka ukuba umtshato banzi ububanzi egxalabeni yaye nkqo umzimba. Kulo mzekelo, ityesi ziya kufumana yashukunyiswa ubuninzi. Ukwenza nzima umthambo, iyanyibilika kwicala wesundu, leyo nzima ngakumbi umsebenzi izihlunu pectoral. Nice ukuba siyiphuhlisa push-ups imilenze, yaye uvavanyo apho iinyawo ngentla kwentloko yakho. Ngabo siye okhankanywe ngaphambili.

inkqubo yoqeqesho engumzekelo

Ukwenza kakhulu kakuhle baphuhlise zonke izihlunu emzimbeni wakho, tyhala-ups kufuneka kusoloko zidityaniswe nezinye imithambo, ezifana tsala-ups izihlunu umva, squats nemilenze yaye esenza uqulukubhede-ndaba. Kuphela ngale ndlela uya kukwazi ukuba nokuguquguquka kwicala elifanelekileyo.

Hle neyendlu amaxesha malunga 3-4 ngeveki. Amaninzi akukho kuyimfuneko, ngokuba izihlunu akayi kuba nexesha ukululama. Ukuba babambelele kwaye efaka ubuchwepheshe nje ilungelo push-ups. Iindlela musa kaninzi kakhulu ukuyenza, ukwenza isithuba zokuphefumla esaneleyo phakathi kwabo. Ukuba uyakwazi ukwenza ngokukhuselekileyo 20-30 kophindo kwi lohlobo olungagqibekangaName, unako ukucebisa isikimu zoqeqesho.

Le program iya kukuvumela yokwandisa kakhulu wokunyamezela amandla kunye nokwandisa inani push-ups eyenziwa. Xa uzalise le program, unako kusimangalise abahlobo bakho kunye nezihlobo, yalugudla amaxesha 100-200 emgceni. Ukuba ubeke wena ezinye iinjongo, ungenza wena inkqubo ngokuzimeleyo, esebenzisa izindululo wawafumana ngaphambili.

Ngoko ke, kwiseshoni yoqeqesho nganye kufuneka enze kwi-5-Push-ups iindlela. Phakathi iiseti ukuphumla imizuzwana 30-45. Kwiveki yokuqala, qala kunye nabameli 20 iseti nganye ngcembe kunciphise inani kophindo ukuya 10 Emva koko, veki nganye, ukunyusa inani kophindo ukuya 5. Ukuba ezinye iiveki ukuba nako ukwenza awayecwangcisiwe kophindo, musa ukuphelelwa lithemba. Ngokulula ukwandisa inani kophindo kwiveki elandelayo. Ngenxa yoko, kwiinyanga 3-4 uya kukwazi ukwenza ngokukhuselekileyo 100 ukutyhala-ups. Ngoko unga zama nzima lo msebenzi. Linga, zama iinketho ezahlukeneyo, ngokuxuba iintlobo ezahlukeneyo ukusebenzisa - kwaye nomzimba wakho uya kusabela kule uphuhliso zihlunu kunye nempilo entle.