Ukunyuka kwamaphepha. Inkqubo yoqeqesho: i-push-ups

Ukuqhutyelwa komsebenzi ngumsebenzi olula kwaye osebenzayo ugcizelela ukuphuhliswa kwee-triceps. Ngulo msebenzi oya kuba nompembelelo ophezulu ekuphuhlisweni kwe-postc and lateral fascicle ye-triceps muscle. Ukuqwalaselwa kwenkqubo yokusebenza kwesi siqinisekiso kuqinisekisa "ukunyuka kwamaxabiso" okunzulu kwengalo engaphezulu . Ukusetyenziswa rhoqo kwesi sivivinyo kuqinisekisa ukukhula kobuthathaka obuninzi kuphela, kodwa kunye nobukhulu beqela le-muscular. Xa wenza i-push-ups ebhentshini kufuneka ufunde amanani embalwa.

Imiba kunye neengcebiso

1. Ngexesha lonke le ntshukumo, ukuxinwa komthwalo kuya kutshintshwa kwisisipha esinye kuya kwesinye. Ngaloo ndlela, xa uphakanyiswa ukusuka kwindawo ephantsi, izihlunu zepectoral kunye nengxenye yangaphambili yegxala iya kusetyenziswa kangako. Ephakamileyo umqhubi uyasuka, unamandla ngakumbi umthwalo ujikeleza kwii-triceps.
2. Kubaluleke kakhulu ukulandela indlela yokuphakamisa kwinqanaba eliphezulu. Apha, akukho mzekelo unako ukuphakamisa amanxeba emacaleni, kuba oku akusiyiyo kuphela umthwalo ukusuka kwii-triceps, kodwa usongela ukulimaza ihlombe.
3. Ukunyuka kwebhokisi kubhenki kufuna ukugxininiswa okuphezulu kwinqanaba. Xa uphakanyiswa ukusuka kwindawo ephantsi ukuya kwindawo ephakamileyo, kuyimfuneko ukuqinisekisa ukuba izibhambane zisondele kwiphulo ngokusemandleni kwaye zibuyiselwe.
4. Ukuphumla kwesundu kuzakudlala indima encedisayo kwaye uncede ukuba ungakhe izibonda emacaleni. Ukwenza oku, kufuneka bafakwe ububanzi obuncinane kunokuba ububanzi bamagxa.
5. Isikhundla sekhanda sifanele sibe sisigxina, kwaye amehlo aya phambili. Naluphi na ukutyekela kwentloko akuvumelekile.
6. Ukufumana usebenze ngokugqithiseleyo ekusebenziseni ukuba kuyimfuneko ukuphakama ukulungelelaniswa ngokupheleleyo kwesandla. Kodwa ngeengalo ezilungisiweyo ngokupheleleyo, awukwazi ukulungisa umxube we-elbow, kufuneka ube kwindawo ekhululekile.
7. Ekugcinweni kweetekniksi zentsebenzo kunye nokusebenza okupheleleyo kweemidlalo, umdlali wezemidlalo akafuni iimpahla ezongezelelweyo. Ukusetyenziswa kobunzima obongezelelweyo kunengqiqo kuphela kubadlali abaneminyaka engaphezu kwe-1 yoqeqesho.
8. Abo baqala ukuqonda lo msebenzi, musa ukuthatha ubunzima obukhulu. Ukongezelela, kucetyiswa ukuba unciphise isiqingatha sento enokwenzeka. Xa kudlula ixesha kunye nokukhula kwee-triceps, kufuneka uhlahla ngaphantsi.
9. Ukunyuka kwamagxa kumanqanaba avela kwibhentshi kuya kusebenza kakhulu kwisiqingatha esingaphantsi se-amplitude.

Inkqubo ye-push-ups

Isiphambili sokuphumelela yinkqubo yokuqeqesha ngokuchanekileyo. Ukuqhutyelwa kwamanzi kukusebenza ngokubanzi, njengoko kubandakanya inani elikhulu lamaqela omzimba. Inkqubo nganye yoqeqesho isenziwa ngokuqwalasela iimpawu zomntu ngamnye. Ukubunjwa kwakhona kuthatha ingqalelo iqela le-muscle, elifanele lifumane umthwalo ophezulu. Oku kubalulekile, kuba ukusasazwa komthwalo kuxhomekeke kwisicwangciso sezandla zomntu. Ukuqhutyelwa kwamagxa kufuneka kudinga indawo emfutshane yezandla, ukuphuhliswa kwemisipha ye-pectoral kuphucula umgama okhulayo phakathi kweentende. Inkqubo yoqeqesho ye-push-ups yenziwa ngokuqwalasela iminyaka yobudala bomntu.

Kufuneka kaninzi kangakanani ukuqeqesha

Ubume beeklasi ngokuqinisekileyo nayiphi na inkqubo iya kuvela kwi-3 ukuya kwezi-4 ngeveki. Olu khetho luchanekile ngolu hlobo lokuba phakathi kosuku loqeqesho ngamnye kufuneka kube nomhla wokuphumla ukubuyisela amandla omzimba. Ukunyuka kwamagxa kumagxa okanye nayiphi na iqela le-muscle lihlehlulwe kakhulu kwiisethi ezi-5 (iindlela). Phakathi kwendlela nganye, ikhefu kufuneka libe yimizuzu eyi-1-1.5. Ukuba kunyanzelekile, unako ukwandisa eli xesha ukuya kumzuzu emi-2 okanye emi-3. Kodwa kubalulekile ukuqonda ukuba ixesha elide lide, ubuncinci boqeqesho, kwaye, ngoko ke, ukuphumelela ngaphantsi. Ukwandisa ukuphumelela koqeqesho, awuyi kucinezela kwiintendelezo, kodwa kwiintsimbi okanye ngekotoni.

Iingcebiso zenkqubo yokusetyenziswa

Landela isiluleko esilandelayo sinconywa ngamandla kuphela kubaqalayo, kodwa nakwabadlali abanamava.

1. Kubaluleke kakhulu ukulandela ukulandelelana kwenkqubo. Kusoloko kuyimfuneko ukuqala ukususela ngeveki yokuqala yenkqubo ebhaliweyo, nokuba ngaba sele sele sele uvalele kulo mbandela.
2. Ukuphumla kubaluleke ngokulinganayo, njengokuba zizivocavoti ngokwabo. Yingakho ufuna ukunika umzimba ithuba elaneleyo lokubuyisela.
3. Isondlo - le ngongoma ibaluleke ngakumbi kunokuba i-push-ups ngokwayo. Ukugcinwa kwenkqubo yoqeqesho kuphela, ngaphandle kokulandela ukutya, kuya kunika isiqingatha siphumo esinokwenzeka.
4. Into ebalulekileyo yokugcina ubuthongo obwaneleyo. Kunconywa ukuba ulale okungenani iiyure eziyi-8 ukuze ufumane kwakhona.
5. Kunconywa ukuba i-push-ups ukusuka kumgangatho wabantu kunye nabasetyhini kwiprogram kwaye ngenxa yokuba lo msebenzi unomphumela omuhle wokungabikho kwamanzi.

I-Technique ye-push-ups

Indlela yokwenza i-push-ups - lo mbandela obaluleke kakhulu kwesi sihloko. Kubalulekile ukwazi ukuba inqubo yokwenza umsebenzi iyahluka kakhulu kuxhomekeke kwisicwangciso sezandla.

Ngomlinganiselo omncinci wezandla, kufuneka uphendule iintendelezo zakho komnye nomnye ukwenzela ukuba bachukumise iingcebiso zesithupha kunye nesandulela sakho. Isikhundla sokuqala kwiingalo ezichaziweyo. Ukuphuka ngokukhawuleza, kufuneka ufikelele kumgangatho ophantsi, kwaye emva koko unqabileyo onamandla ukubuyisela umzimba kwisimo sawo sokuqala. Emva kokuphakanyiswa, i-triceps kufuneka ixhomekeke ekuxinineni kokuxinwa kwisithuba se-1-2 imizuzwana.

Isikhundla sendabuko se-push-ups isicwangciso esiphezulu sezandla. Ukuqhutyelwa kwamagxa kuya kusebenza kakhulu ngale hlobo lwezandla. Kule meko, iintendelezo zifumaneka kumgama omkhulu omnye komnye. Kubalulekile kule meko ukujikeleza i-brush kwi-angle ye-45 degrees. Oku kwenziwa ukwenzela ukuphepha ukugqithiswa ngamandla okunjalo kwezi zihlunu ezijongene nokujikeleza kweqela elihlangeneyo. Ukusebenza kwalo msebenzi kuya kuxhomekeka ngqo kwiqondo eliphantsi lomzimba. Umncinci umdlali, usebenziso olusebenzayo luya kuba luncedo.

Kubadlali abaphambili abanamava, kucetyiswa ukuba bacinezele kwinkxaso okanye ngekotoni ukwenyusa umgama phakathi kwephambili kunye nezantsi.

Ukuphefumula kwi-push-ups

Umzuzu obalulekileyo kulo msebenzi uya kuba yinkqubo yokuphefumla. Xa unciphisa umzimba, kufuneka uvuselele ngokugxininisa ekubhentsheni. Ukuba yonke into eyenziwe ngokuchanekileyo, ngoko kwinqanaba elingaphantsi kwesigxina somdlali sifana nebhola. Xa ukhuphukela phezulu, umoya ukhululeka kancinci, kwaye isisu esiswini siphendulwa. Yiyo le ndlela ekhethekileyo ukuba abadlali bezemidlalo balandele.