Push-ups emahlombe. Uhlelo ukuqeqeshwa: push-ups

Push-ups ebhentshini - umsebenzi elula nephumelelayo, egxile ekuthuthukiseni lesi triceps. Kuyinto umsebenzi kungaba kuhle kakhulu ukuba nomthelela ekuthuthukiseni ezingemuva futhi ohlangothini ugongolo triceps. Ukuhambisana amathekhiniki ukusebenza lesi sivivinyo oluqinisekisa "nishaye-up" abanamandla engenhla okuyingxenye yengalo. ukusebenza njalo lesi sivivinyo, iqinisekisa ukukhula yemisipha hhayi kuphela, kodwa futhi ukushuba we iqembu imisipha. Uma wenza push-ups ebhentshini odinga ukukwazi ezinye umehluko wemisindo nemiqondo yamagama.

Umehluko wemisindo nemiqondo yamagama kanye namathiphu

1. Phakathi naso sonke isikhathi enza ezinyakazayo umthwalo lokuhlushwa kuzodluliselwa komunye imisipha kwenye. Ngokwesibonelo, lapho ephakamisa kusukela iphuzu aphansi kuyoba imisipha pectoral Ubuningi bamahora bazibandakanye, kanye phambi kwesigaba ehlombe. Ayanda umsubathi liphume, aba maningi umthwalo wawugxilisa triceps ohlangothini.
2. Kubalulekile kakhulu ukulandela inqubo lift endaweni ephakeme kakhulu. Lapha, kunoma yiliphi icala Abakwazi ukuvusa izindololwane ezinhlangothini, njengoba nje kuphela kususa umthwalo kusukela triceps, kodwa futhi esabisa ukulimala ehlombe.
3. Ukususwa ebhentshini zidinga lokuhlushwa esiphezulu ngesikhathi indololwane isikhundla. Lapho ukwanda kwe-iphuzu phansi futhi kuze kube seqophelweni eyayibaluleke ezidingekile ukuze baqinisekise ukuthi le izindololwane babenjengomuntu eduze esifubeni kanye sihoxisiwe.
4. izandla okuzobe kudlalelwa ukudlala indima ekusekeleni futhi ngeke ukukhulisa izindololwane zakho emaceleni. Ukuze wenze lokhu, kudingeka ibekwe ububanzi kancane kuka ububanzi ehlombe.
5. Isikhundla ikhanda kumele kube ngokuqinile alinganayo, futhi ngibuke iqondiswe phambili. Noma yimuphi ukuthambekela ikhanda azivumelekile.
6. Ukuze uthole okungcono kakhulu umzimba kuyadingeka ukuze bekhuphukela ingalo ukuqondanisa egcwele. Kodwa asikwazi ngokugcwele waqonda izandla ukulungisa indololwane, kumelwe abe kulesi sikhundla ivuliwe.
7. Isihloko ukuqaliswa amasu kanye esigcwele amplitude umsubathi alidingi imithwalo eyengeziwe. Ukusebenzisa isisindo esengeziwe kunengqondo kubagijimi abanolwazi ukuqeqesha ezingaphezu kuka-1 ngonyaka.
8. Labo usanda usiqonde lesi sivivinyo, thatha isisindo esengeziwe akudingekile. Ngaphezu kwalokho, kutuswa ukuba ehlele ingxenye kuphela kungenzeka. Nge isidingo ukucwila njalonjalo ngokuhamba kwesikhathi, futhi ekukhuleni triceps.
9. Push-ups emahlombe ebhentshini zizosebenza kakhulu engxenyeni engezansi amplitude.

push-ups Uhlelo

Isihluthulelo sempumelelo - a ihlanganiswe Uhlelo kweqiniso ukuqeqeshwa. Push-ups - kuyinto umsebenzi Amatebhe, njengoba iqasha inani elikhulu amaqembu kwemisipha. Uhlelo ngalunye ukuqeqeshwa esiklanyelwe the izici ngamunye umuntu. Ekubhaleni iqembu imisipha nakho kubhekelwe, okuyinto ukwamukela umthwalo esiphezulu. Lokhu kubalulekile, ngoba ukusatshalaliswa umthwalo incike ekwakhiweni esandleni somuntu. Push-ups emahlombe adinga ekwakhiweni ewumngcingo izandla, ukuklanywa imisipha pectoral ngcono nge okwandisa ibanga phakathi kwezihlahla zikakhukhunathi. Uhlelo pushup ukuqeqeshwa okwenziwe futhi kucatshangelwa nobudala lomuntu.

Kukangaki okufanele mina ukuzivocavoca

ukuqeqeshwa imvamisa ngokuphelele yiluphi uhlelo kuzosuka izikhathi 3 kuya 4 ngeviki. Lokhu kukhetha ulungisiswa yokuthi phakathi kosuku ukuqeqeshwa ngamunye kufanele kube 1 usuku lokuphumula kwamabutho yokutakula. Push-ups emahlombe noma yibaphi abanye abantu bobunye imisipha is best ihlukaniswe 5 amasethi (izindlela). Phakathi indlela ngayinye, ikhefu kufanele kube amaminithi 1-1.5. Lapho kunesidingo, zingandiswa ngalesi sikhathi ukuze imizuzu 2 noma 3. Kodwa-ke kubalulekile ukuthi ukuqonda, isikhathi sokuphumula, ephansi ukushuba Amazing yakho, ngakhoke kancane ngempumelelo. Ukwandisa ukuqeqeshwa kahle kungenziwa wakhama hhayi izintende futhi ngezibhakela noma nge ukotini.

Izincomo ukuqaliswa kohlelo

Landela iseluleko okwengeziwe Kunconywa hhayi kuphela Wabasaqalayo, kodwa futhi unalo abasubathi ngomuzwa.

1. Kubalulekile ukulandela ukulandelana ohlelweni. Njalo kudingeka ukuqala kusukela ngesonto lokuqala uhlelo ebhaliwe, ngisho noma isipiliyoni kule bhizinisi kakade.
2. Phumula kubaluleke ngezinga elifanayo, njengoba kunjalo umzimba. Yingakho udinga ukunikeza umzimba isikhathi esanele ukuze alulame.
3. Amandla - leli phuzu kubalulekile, ngisho nangaphezu kokubhema ukwenza pushups. Ukuhambisana uhlelo umsebenzi kuphela, ngaphandle ukuzincisha ukudla, ukunikeza uhhafu umphumela kungenzeka kuphela.
4. Into yokugcina okufanele sisicabangele ukuthi isamba elanele ubuthongo. Ukululama Kunconywa ukulala okungenani amahora angu-8.
5. Ups batusa uhlelo ucansi kwabesilisa nabesifazane kungenxa yokuthi lesi sivivinyo kunomphumela omuhle innervation sezinzwa.

Inqubo ye-push-ups

Kanjani ukwenza push-ups - nanku umbuzo ebaluleke kakhulu kulesi sihloko. Kubalulekile ukwazi ukuthi inqubo ye ekusebenziseni iyahlukahluka kuye kakhulu sokushona izandla.

Lapho ekwakhiweni ewumngcingo izandla ufuna phaka izintende ngokumelene nomunye ukuze wathinta amathiphu thumb yakhe ne forefinger. Ukuqala isikhundla nobude bengalo. Kancane ziyetha, kubalulekile ukufinyelela iphuzu aphansi, bese isisusa esinamandla ukubuyela umzimba kwindawo yasekuqaleni. Ngemva oqeda triceps kumele ngaphansi ukungezwani static for 1-2 imizuzwana.

Isikhundla lukaKhisimusi push-ups kubhekwa isitatimende ezibanzi izandla. Push-ups emahlombe ephumelela kunazo nale ndlela ngezandla. Kulokhu, entendeni ibekwe kude kakhulu komunye nomunye. Kubalulekile kuleli cala ukushintshanisa ibhulashi i-engela 45 degrees. Lokhu kwenziwa ukuze ugweme ukulayisha imisipha eqinile, okuyinto banesibopho ukujikeleza ngokuhlanganyela ehlombe. Ukusebenza kahle yalo msebenzi kuzoncika ngqo iphuzu phansi emzimbeni. The ephansi ophakamisa lehliselwa, ekusebenziseni ngempumelelo ngaphezulu.

Ukuze uthole olunye abasubathi eziphambili ayekuthola Kunconywa ukuba ekhama kusukela ukwesekwa noma ukotini, ukwandisa ibanga phakathi phezulu futhi phansi.

Breathing ne push-ups

Iphuzu elibalulekile ekusebenziseni yinqubo ukuphefumula. Lapho umzimba kwehlisa phansi kuyadingeka ukuze uphefumule ne Ukugcizelelwa esiswini ususuthi. Uma kwenziwe ngendlela efanele, iphuzu aphansi athlete esiswini ukhumbuza ibhola. Lapho umoya kukhishelwa phezulu ukuphakama kancane futhi ngaphakathi komgodi ongaphakathi kwamathumbu is sihoxisiwe. Kuyinto inqubo enjalo ekhethekile abanamathela abadlali professional.