Push-ups amadolo - indlela elula ukuhlangabezana Chaturanga

Wabasaqalayo kakhulu e Ashtanga yoga ne nenkanuko nomona ethule ngesikhathi abafundi eziphambili, esisisongelayo Chaturanga Dandasane isikhathi eside futhi iphupho mayelana imisipha oluqinile olufanayo.

Imfihlo ilula: kufanele uqale nge inguqulo okulula ubuthakathaka cwaningo, ngakho ecindezela emadolweni akhe - ukhetho best. Kuzoba Lesisemkhatsini phakathi Ashtanga Namaskar (ukuma eziyisishiyagalombili amaphuzu ukwesekwa), futhi iningi ngqo chaturanga. Futhi, le ndlela kufanelekile abantu abadala abafuna ukuhlala benonembeza umsebenzi ngokomzimba eside, futhi buthakathaka yesifo noma ukulimala, kodwa ungafuni ukuthatha ikhefu abasemakilasini.

Yini amaqembu kwemisipha kuthiwa saveza?

Lokhu kuthinta cishe emacenjini abo imisipha, nokuthi lemilenze iqonde, kwagcizelela kuphela encishisiwe umthwalo imisipha stabilizers amagxolo namathanga. Kukhona akulona iqiniso ukuthi push-ups amadolo lutho kodwa umsebenzi ngesandla ungayeki. Eqinisweni, okuningi kuhileleke:

• imisipha eside ngemuva ;
• pectoral futhi phambi deltoid;
• triceps;
• kwabezindaba;
• imisipha senyonga ikakhulukazi quadriceps phila;
• imisipha amancane emalungeni ngezandla;
• buttock nasemathangeni kwangaphakathi.

yasekhaya

Guqa phansi, ukubenza ukuba ububanzi entendeni (abathile benza ububanzi ukhalo, okuyilona elisebenzayo futhi elungile), izintende ukubeka phansi ububanzi emalungeni ehlombe uhlele ngokulinganayo phezu kwamahlombe izihlakala yakhe. Ukuze zakudala push-ups in isitayela Chaturanga iminwe iqondiswe phambili, izindololwane iqonde emuva. Kubalulekile ukuzizwa touch of izandla nomzimba, kodwa hhayi buyela le izindololwane ngaphansi umzimba. Ukuma zitholakala futhi ku ububanzi nedolo kokushiya phansi ngesikhathi curls. Kanjani ukwenza push-ups?

Ngaphansi Layisha umcengezi ngokwayo, eqondisa ithambo pubic kuya inkaba, ukoma esiswini cindezela ezinqeni bese wehlise emuva esaziwa izindololwane flat goba ngesikhathi lapho ephefumula. Njengoba exhale, qondanisa izingalo zakho, ungakwazi ukuqondisa umlenze wakho, edwengula ngamadolo phansi. Nalapha futhi, ukubuyela ngamadolo zakho phansi, agobe izingalo - nokunye.

Lapho push-ups ne ngamadolo ngesikhathi esisodwa Kunconywa ukuze agobe isigamu esandleni kungenzeka, hhayi ukulayisha imisipha kakhulu futhi bazizwa ukunyakaza, khona-ke njengoba ukuwa umlutha ngezansi, kuyilapho ngokuqinile ukuqinisekisa ukuthi amasokisi babe phansi, emuva zakhe uyisicaba nenhloko ngezansi emahlombe ukucwila akufanele. indlela ngamunye kwenziwa kuze kube yilapho owokugcina umzamo kungenzeka, ezinikezwa ezingaphezu kwezintathu akufanele enze ngenkathi uzolandela ngobuqotho indlela efanele yomzimba.

Yini okufanele banake?

Zonke push-ups - kusukela emadolweni noma imilenze ngqo - isidingo ngokulinganayo ukusabalalisa isisindo emzimbeni ku iphuzu ukwesekwa ke emalungeni esihlakaleni kungukuthi ogcwele kakhulu futhi akhathala ngokushesha. Futhi, uma kwenziwa ngendlela engafanele flex emuva uya umthwalo kahle yomgogodla, nokuthi kunoma isiphi isimo kufanele bangavunyelwa. I-traction umgogodla udinga ukulandela ngokucophelela emgceni locondzile, phezulu kufanele zibheke phambili futhi ukhalo - prim futhi ungakhohlwa ukuba sikwazi ukuphefumula, ukuphefumula - kuyisisekelo ukunyakaza. Ungakhohlwa ukuqapha isimo sobuso - imisipha yobuso ukuba nzima akudingekile.

elamukelekile

Lapho empeleni isibalo push-ups amadolo ukufinyelela amamaki 8-10, ungakwazi uqhubekele esigabeni esilandelayo: ukusebenza imilenze iqonde, uzama ngoba ambalwa ukuze uhlale nge izingalo eligoqiwe, kokuhlola isikhundla okhalweni inhloko - umugqa ecacile ngqo. Ngokuhamba kwesikhathi, isikhathi "ulenga" ukwanda, ngisho ukuphefumula ngalesi sikhathi.

Ukwazi ukuthi impumelelo ngqo wakhona umzamo, abafisa ukuthola umzimba oqinile futhi sikhuthazela uzoqapha ubuqotho inqubo. Umphumela - a ezithandwayo zezingoma Chaturanga Dandasana ngeke zisaba kubonakale into ebabazekayo amadlela futhi kabuhlungu ukuzamukela. Umzimba lithambe futhi enhle izoqinisekisa ngokunemba indlela.