Push uhlelo: isikimu. Push-ups kusuka phansi Wabasaqalayo

Pushups - umsebenzi ngendlela emangalisayo elula futhi ethandwa. Iye yazuza inhlonipho enjalo ngenxa nalokho ongakwenza ekhaya, emsebenzini, noma ngempela kuphi. Push-ups kukhona isibalo esikhulu izinhlobo kanye engenziwa abantu ukulungiselela ehluke ngokuphelele. Kulula kabi, kodwa ngesikhathi esifanayo uzivivinye ngempumelelo. Ukushayela pushups zero kuzovumela noma ubani ukuba kungakapheli isikhathi esifushane ukuletha umzimba wakho ku ithoni, ukwandisa ezingeni ukulolonga umzimba. Futhi, lesi sivivinyo kungaba umqondo omuhle ukuba ekhiphela up imisipha yakho. Yiqiniso, hhayi njengoba ukucindezela boom e ukuzivocavoca, kodwa futhi okuhle kakhulu. Ikakhulukazi uma ucabangela umzamo oyisebenzise lesi sivivinyo. Wena ubuye Akudingeki ukukhokhela ukusetshenziswa ejimini. Ngakho, uma umuntu ihlela ukwenza lesi sivivinyo, umbuto bese uyavuka, nokuthi kukhona uhlelo ukusebenza ukwandisa pushups. Mayelana nalesi - kamuva esihlokweni.

Kungani ibenze isikimu kusuka ekuqaleni?

Noma yimuphi umuntu kulula ukubhekana for uhlelo abanye ukwedlula ukuba ucabangisise kahle ngezinselele uhlelo lwakho ukuqeqeshwa. Ngakho sahlela. Bambalwa abantu uyavuma wakhama kanjalo nje. Uma umuntu uqala ukwenza ezinye umzimba, ngaphezu kwakho konke, ulinde lo mphumela ethile. inchubekelembili kuhlelwe Iningi imithwalo kunzima kakhulu: ungavele ukubala konke okungalungile, noma onga yena futhi ngenxa yalokho ngeke uthuthuke. Ngakho, udinga nje wesifunda ezinhle ukwandisa push-ups, okuzokwenza ngcono imiphumela yakho futhi kancane kancane bafinyelele ezingeni ehloniphekile.

Ngokuvamile, ekuqaleni ukuqeqeshwa kwabo futhi okungezona ezemidlalo kubantu akuzona ovelele e imiphumela push-ups. Ngakho-ke, kudingeka isikimu push Wabasaqalayo. Enjalo ukuthi Emasontweni ambalwa okuqala zazinzima mnene bese umthwalo waba ukwanda kancane kancane. Uma umuntu eselibona izinombolo enkulu etafuleni, ke cishe ngeke aqale umsebenzi ngenxa yokuthi ukuthi isikimu uthathwa kakhulu eziyinkimbinkimbi.

Awazi kanjani ukwenza push-ups: indlela yokuthola?

Kodwa kuthiwani uma ungeke ukwazi ukwenza push-ups neze? Yilokhu okwenzekayo uma umuntu has a isisindo somzimba esikhulu, noma isikhathi eside kakhulu akazange abonise umsebenzi ngokomzimba. Khona-ke sidinga pushups besifunda zero, ngoba ngisho kokuqala 5-10 ezinikezwa yena ayikazeki. Kulokhu, udinga ukuqala nge umsebenzi elula. Njengoba ngishilo ngaphambili kulesi sihloko, kusukela push-ups ziningi izinhlobo, futhi lokhu kuhlanganisa lesi sivivinyo. Kukhona zombili izindlela eyinkimbinkimbi kakhulu push-ups, futhi engasindi. Ngakho-ke, uma ngempela abakwazi ukwenza push-ups, ungalilahli ithemba! Udinga ukukhetha ezinye izinketho ukuqaliswa lula indlela.

Uma umuntu kudingeka wesifunda push-ups kusuka emhlabathini, ngempela uthemba ukuthola ofanele ukuqeqeshwa indlela. Ngisho noma ayikwazi wakhama esisodwa. Kodwa ezimweni eziningi icebo uzotshala push-ups kakade kuhilela ukufunda kokuqala. Futhi uma ungaphenduki? Njengoba sekushiwo, kuzosiza ukukhanya isisindo izinhlobo push-ups.

izindlela ezilula push-ups

• Push-ups ne ngamadolo. Indlela elula push-ups. Isikhundla sokuqala sizogxila non-classical engamanga, nezinsongo yokubeka ezinamaphiko ezihamba ngazo zozine. Kulesi isikhundla uzobe ekhama futhi ngoba kulula kakhulu ukuba enze kunokujwayelekile.
• Push-ups ebhentshini. Le ndlela push-ups kusikisela ukuthi umzimba wakho kuyoba ngaphezu kwezinyawo kanye umthwalo amaqembu ukusebenza kwemisipha uzokwehla.

• Pushups ngosizo lothile. Ungenza push-ups kanye ezivamile, kodwa kufanele ucele abangane bakho noma izihlobo ukukusiza basiqinise Lomncane ngemva ukwehlisa. Kusukela push-ups ngokwabo umsebenzi onzima, ukusetshenziswa kulezi zindlela ezintathu engasindi ukukusiza ngokushesha sifinyelele imiphumela badlulele push-ups evamile.

ihlelo lokubandula abaphelelwe pushups Wabasaqalayo

Ngakho, ngemva kokuba usuhambile kusukela zero ukuqeda okungenani eminye imiphumela, kungaba kakade bazizwa beqiniseka okuningi. Ngokuvamile, le ndaba njengoba nokukhama, lula ngokwanele ukwandisa inani ezinikezwa izikhathi 30-50. Kungaleso sikhathi kuphela lapho bathuthuke kakhulu ehlile futhi iphendulwe. Kodwa kanjani push-ups kuyaqhubeka? Ukuze wenze lokhu uyobe sisondele kwenye yalezi amasu ambalwa owakhethile. Esikhathini izincwadi lalineseluleko inombolo ngokwanele enkulu izikimu eyenza umuntu ungakwazi ukuqeqesha. Njengomthetho, ziklanyelwe ukuze ozenza nsuku zonke noma ngesonto ukwandisa umthwalo. Isikhathi zingase zihluke kakhulu, kodwa isilinganiso siyizinsuku izinyanga 2-3. Uma ungafuni ukuqeqesha abanye uhlelo kungacacile, ungakwazi ukumisa i-schedule for wena ukusilandela. Kodwa lapha unayo ukuzikhalima wedwa.

Kanjani ukwakha uhlelo ukuqeqeshwa?

Kunezici eziningana key, esekelwe okuyinto ungakha siqu ukuqeqeshwa uhlelo lwakho. Ake sihlole kafushane ngasinye wabo.

• Inani ezinikezwa we bezilolonga. Awukwazi hung up on inani ezinikezwa endleleni ngayinye, kanye nenani izindlela. Vele ukhethe inombolo ungakwazi ukukhokhela ku push-ups. Can, isibonelo, ukwanda irekhodi lakhe push-ups 5 - uthole inani push-ups, okuyinto okudingeka ukwenze namuhla. Kulokhu, umgomo ukufeza lokhu inombolo encane amasethi. Nge ukuqeqeshwa ngamunye izindlela uzame ukwehlisa inani lemali futhi sandise ukuphindaphinda. Ngokuhamba kwesikhathi, vele ukwandisa isibalo njengoba izinga lakho ukuqeqeshwa kuyothuthuka. Le ndlela yokuqeqesha kufanelekile Wabasaqalayo.
• Amazing isikhathi. Kwenza akukho mqondo ukuqeqesha isikhathi eside ngokwedlulele noma elifushane ngokwedlulele. Yiqiniso, kungaletha imiphumela, kodwa ngeke ube nesizotha kakhulu. Isikhathi esingcono kakhulu ukuzivocavoca imizuzu 20-45. Kungani uhla enkulu kangaka? Konke kuncike kwezimo ezithile kanye nemigomo yakhe. Uma ufuna ukunciphisa umzimba, khona-ke nakanjani okudingeka uyenze push-ups isikhathi esingaphezu umuntu mncane. Futhi, hhayi wonke umuntu angakwazi ukuthola isikhathi esiningi sokuba ukuqeqeshwa. Ezimweni ezinjalo, ungase usazokwazi ukuqoba aphume imizuzu 20. Ekugcineni, ungenza push-ups, ngisho emsebenzini. Akekho isikimu ejwayelekile push-ups kusuka emhlabathini asakhelwanga amahora amaningi ukuqeqeshwa.

izindlela Basic ukuqeqeshwa lomqali futhi Lesisemkhatsini ezingeni abasubathi

• Cindezela ukuze esiphezulu. Usanda ukwenza 3-5 lishone nini esiphezulu. Izinzuzo le ndlela zisobala - uzokwazi ukuba bathuthuke ngokunembile. On the sinazo, ungakwazi kuphela zihlanganisa yokuthi kufanele ube izimfanelo nginenhliziyo ngoba push-ups ngesikhathi esiphezulu akulula.
• ngenombolo egxilile yezindawo push-ups esethini ngayinye. Le nqubo ikuvumela ukuthi ukhethe inani elithile labantu push-ups futhi kwenze kube nesibalo esiphezulu izindlela. Une ukugcina ukuqeqeshwa nje ungenza enye indlela. Lolu hlelo Ingadla imisipha umgomo usebenza, alulame futhi abe nesikhathi eside.

Phumula futhi yokutakula

Ngemva ukuqeqesha ngeke Kunoma yikuphi edinga ukuphumula. Imvamisa ukuqeqeshwa akunakwenzeka ukucacisa kahle wonke umuntu. Ezinye izikimu ukunikela ukuzivoxavoxa ezincane nsuku zonke, elinye - ngosuku, kanti ezinye - kabili ngesonto. Konke kuncike imigomo yakho ethize, kanye yinkimbinkimbi kakhulu zalezi zinhlelo ukusebenzisa.

Circuit for girls

Abesifazane bavame nentshisekelo lo msebenzi onjalo, efana push-ups. Kodwa lezi izinhlelo ezivamile ayifanele zonke 100%. Ngezinye izikhathi push yohlelo amantombazane uphakamisa ukwanda okusheshayo emiphumeleni. Cishe, ungakwazi kabili noma kathathu inani ezinikezwa izinyanga 2. Nokho, kuyinto ekahle amadoda, ngoba ngokwemvelo banayo amandla eziningi ezingokomzimba nokuphazamiseka kulula ukuba sithuthuke lesi sivivinyo, njengoba push-ups. Njengoba for girls, aba maningi efanelekayo engasindi wesifunda Amazing ukuthi ayenzi emavikini ekucala kakhulu ukukwenza 10-20 push-ups esethini ngayinye. Lapha kubalulekile ukubheka izimo ngayinye indlela ethize, kodwa ngokuvamile ungakwazi nje ukwehlisa inani ezinikezwa ngesigamu (eqhathaniswa lwemithi ejwayelekile) nokuqeqesha ngaleyo ndlela.

Push-ups - uzivivinye kuwo wonke umuntu!

Push-ups - omunye walabo umzimba ukuthi uvumelane ngokuphelele wonke umuntu. Kokubili abadala kanye nezingane. It uyakwazi ukwenza kuwe sportier kakhulu futhi sithuthukise impilo. Ukushayela pushups zero kuzovumela noma ubani ukuba ufunde indlela ukwenza lokhu. Zibandakanye futhi sithuthukise ukuphila kwakho!