Yehlela: kulokho imisipha ziwumthwalo? Kanjani ukwenza push-ups nemigoqo

Abagijimi abangochwepheshe uyavuma ukuthi ekuqaleni kwenkonzo yakhe yabasubathi kuya Dips nge bangabethembi. Lapho esemusha, ukusebenza umzimba wakhe uhlolwa ngomqondo ongemuhle, le kuqala kwaba umsebenzi nge dumbbells kanye barbell. Kuphela emva esifushane ngokuzimele yimuphi athlete kuziwa ekuqondeni indlela funa kakhulu ezemidlalo zochwepheshe kukhona ofaka. Imisipha noma ingxenye yomzimba siye njengenkulumo, bangakwazi ukuhlakulela umsebenzi kule Simulator.

Ekuqaleni indlela enkulu

Physical Ezifundweni kusukela ebuntwaneni othisha aphoqelelwa ukuba enze ofudumele-up nazo zonke izinhlobo zezinsimbi umzimba ukuthi kwesinye isikhathi kungabonakala ezingadingekile ngokuphelele omdala. Lwathi luphela esikoleni uhlu umzimba ziyancipha. Hlala ibha ovundlile, nemishayo okufanayo, push-ups, cindezela bese ugijima, ukuthi iningi labafundi basesikoleni esiphakeme ukwenza ngaphandle kokucabanga ngaso eyinkimbinkimbi. Futhi umuntu omdala ngaphambi kokuba uqale ukuzivocavoca ezifana ofaka, behamba nganoma yini imisipha eningakwenzanga ngalo, kubalulekile ukudala izimo ezikahle ze ukukhula kwemisipha izicubu, ezilungiselela umzimba ukucindezeleka, okuyinto uyakwamukeliswa ezinsukwini zokuqala ezimbalwa ukuqeqeshwa. Njenganoma iyiphi umsebenzi in the mdlalo ukuze isebenze Amabha engalingani izinto ezintathu ezibalulekile:

1. Kahle olwenziwa Amazing. Ukuvimbela ukulimala imisipha, kudingeka zishise kuze welulele kahle.
2. Proper ukuqaliswa imishini. It hhayi kuphela kuvimbele ukulimala emzimbeni, kodwa futhi basize ukuthuthukisa kanye letfutfukisa imisipha emzimbeni, wenza umsebenzi ngendlela efanele.
3. Motivation. Ngaphandle kwayo, besingeke sibe khona imiphumela ngalo mdlalo. Motivation kwenza lo msubathi ukuba ephakeme, ngokushesha futhi luqine.

Ukuqalisa

Ngaso sonke isikhathi kufanele uqale nge umzimba ezilula ukuthi hhayi kuphela ukufuthelana, kodwa futhi ukuthuthukisa imisipha eziyisisekelo esifubeni. Udinga ukuthola yiziphi okudingeka uyenze amasonto amabili ukuze uqale ukwenza ofaka. Lapho imisipha kwasekuqaleni kubalulekile ukugxila, ngakho-ke ivuliwe imisipha ngokuhlanganyela ehlombe, ngoba kulula ukulimala. Udinga ukuthuthukisa imisipha triceps kwesifuba nebhande besisu.

1. Pushups. Lokhu kuba isisekelo sanoma yikuphi uhlobo sport, kungakhathaliseki ubudala noma ucansi umshado. Ukuze enze push-ups udinga amanga phezu esiswini, welulele izandla zakho phansi ngesikhathi esifubeni ezingeni nokwandiswa zombili izandla ukuze ibenze engxenyeni engenhla umzimba umhlaba. Ukubeka yokuma esifubeni ezandleni iqonde, ngiqondiswe imilenze yakho futhi emuva, ukubuyela endaweni yalo.
2. Push-ups kusuka esihlalweni. Okokuqala, ungakwazi esikhundleni zisebenzisa isinyathelo sezinyawo noma ezinye izinto obukhulu kwaleli chibi. North uzoshiya emuva, ukuletha izandla emuva, niphumule ngokumelene isinyathelo. Ekuqaleni, izindololwane kancane insaliwe. Ngokuphelele qondanisa izandla ukuthi siphakamise ukhalo ezingeni futhi izinyathelo phansi indawo yokuqala.

izinyathelo kuqala

In parallel ekukhishweni umzimba ezilula ungaqala ukusebenza ugodo - ofaka. On okuyinto imisipha ukuqala ukwenza kubo - unquma, kodwa kungcono ukugcina isimiso banzi. Ukuze uqale Simulator udinga ukubeka esihlalweni wasibeka ezinyaweni zakhe, thatha indawo yokuqala. Uma ungenzi push-ups nemigoqo, lapho imisipha ziwumthwalo main kungaba azimisele eshintshashintshayo maphakathi gravity on isandla oqondile otholakala endaweni sokuqala. Ngomusa eguqa ingalo e joint indololwane, umzimba iphambukisa phansi kuze izingalo engela goba awufiki 90 degrees. Okulandelayo akudingeki sehle, ngoba ungakwazi ukugqashula umsipha yezandla kanye ngokuhlanganyela ehlombe. Eqoshiwe imizuzwana embalwa endaweni ephansi eqondisa izingalo, esifubeni ukuhoxisa ukuba indawo yokuqala. Okokuqala, ngesikhathi umsebenzi udinga ukuba banake inqubo ngokubulawa, kunokuba inani ezinikezwa.

Nge isitebhisi fun

Owathanda njengoba ingane ukuvakashela zokudlala, uzokhumbula game fun yezingane ngokuthi "isitebhisi." Yena adluliselwe zonke ukuzivocavoca kanye amayunithi lempi, ngisho manje ungabona abantu abazama ukuthola ubuhlobo bakhe hhayi ngezibhakela, futhi umdlalo esitebhisini kubha. Ngesikhathi besanda kuqala ungadlala uqobo, le ndlela yokukhulisa ekuthuthukiseni ukuqeqeshwa okuhle lokuhlushwa kwemisipha nangentando ukunqoba. Dips uhlelo silula - ukuphindaphindwa lokuqala wenziwa kanye, ngasinye iphelela ezalandela ncamashi eyodwa ngaphezu kwalowo odlule. Ladder ingasetshenziswa hhayi kuphela yamapulangwe. Pushups noma izihlalo iyindlela enhle umdlalo. Uma wenza amageyimu isikimu yehlela imisipha uzobe esebenza kangcono, ngoba umzimba nquma emzimbeni indlela ngamunye kuyoba ukwaba amandla adingekayo kanye umthamo izakhi, ezithinta kahle ukukhula namandla.

izingalo eqinile amehlo

Kuyinto ongaziwa ukuthi kusekuningi inganekwane ukuthi bonke abanikazi yezandla bakhulu banamandla ukugxila biceps yakho. Ngisho Wabasaqalayo, eza ejimini, bakholelwa ukuthi isuke akhishwa biceps kuzokhulisa amandla kanye nosayizi isandla. Uma ukulalelisisa, ezandleni maningi amathuba bekhululekile, kanye nosayizi yabo incike imisipha triceps. Kunamandla yena wavuleka, ezinkulu ngaphezulu ukubukeka izandla. Lapho enza umsebenzi zakudala - yehlela - triceps fed umthwalo ngokuphelele. Isisetshenziswa sihlinzekela ukubekwa esiyisibopho izandla kanye umzimba ngaphandle izindololwane ngesehlukaniso ohlangothini ngenkathi ukwehlisa phansi. Inkantini kumele ibekwe ezingeni ehlombe. Ukuzivocavoca uyingozi ngoba emalungeni, ngisho phakathi ochwepheshe. It Kunconywa ngesikhathi cindezela ebhentshini ukwenza phambili kancane mafutha emzimbeni, ukuguquguquka umthwalo kuya triceps ku imisipha pectoral.

imisipha pectoral athuthukisiwe

Ukushayela umzimba "pectoral ofaka" ayihlanganisi kuphela ukuthuthukiswa yezandla enamandla, kodwa futhi ukuthuthukiswa ngokomzimba of imisipha esifubeni, futhi ukhulise usayizi kwesifuba. Technique ulula. Esikhathini isikhundla sokuqala kuyadingeka ukuze uqondise emhlane wakhe futhi ngokushesha ukugoba, ikhanda lakhe bakhothama. Imilenze ibheke emadolweni ngawakhamela ngangokunokwenzeka kuya esifubeni. Phakathi ukwehlisa umzimba phansi kahle ukuncibilikisa izindololwane. Ezigabeni zokuqala ngokujulile kakhulu ke akudingekile ukuba yehle njengoba lokhu kungalimaza emisipheni webele. ukuqaliswa efanele ofaka phezu kwesifuba uzoshesha ukuthuthukisa imisipha esifubeni. Technique lokhu ukuzivocavoca bayeke maphakathi gravity on the imisipha pectoral lapho uvivinya umzimba. Akuvunyelwe ngokuphelele ukushintsha engela umzimba, kanye jika ngesikhathi umsebenzi triceps nemisipha pectoral.

Ephakeme, iyashesha, qinile

Lapho ukusebenza isisindo ayo nokwenza push-ups nemigoqo, lapho imisipha kungukuthi anikezwa umthwalo izinyanga elilodwa noma amabili, ngeke kwanele ukukhula okunye umzimba. Kudingeka sicabange ngokungathí mayelana nokusebenzisa silinganiso ezengeziwe. Ukutadisha amathiphu kusuka abasubathi abadumile, singakwazi sinake abasubathi besebenzisa amaketanga esindayo. Lapho pectoral okha kanye esiya ngokuya siba sibi esifundeni enyakazayo ikhanda iqhubeka izindlu yibhange, ephoqa umsebenzi imisipha esifubeni, kunokuba triceps. Ufaka silinganiso phezu ibhande noma izinyawo kuholela yokuthi maphakathi gravity idlulisela umthwalo phezu triceps. Phakathi nokuqeqeshelwa nemigoqo yimuphi athlete kuziwa ukusetshenziswa isisindo esengeziwe. Kubalulekile ukukhumbula njalo ukuthi isisindo kuthinta nokubekwa umzimba enyakazayo engela, futhi ngendlela efanele, futhi ukusebenza imisipha ethize.

izindaba ezinhle ihlobise abesilisa nabesifazane

Izincwajana zemininingwane Dips ayihlanganisi kuphela ukuthuthukiswa kwesifuba, triceps nezingalo. Simulator kahle zifezeke imisipha ibhande besisu - cindezela. Ukubuyela ngokomzimba Ezifundweni bangakhumbula njengoba Uthisha wafuna ukugcina indawo ku nemigoqo. Ngokuba ukuthuthukiswa imisipha besisu yehlela isikimu ulula. Thatha isikhundla ukuqala ngezindlela ezimbili - ukwenza izinga handstand noma izakhiwo evikelekile, isendaweni ngemilenze. Ukukhulisa imilenze phambili langaphezulu engenziwa kokubili amadolo bent, futhi imilenze iqonde, kunzima kakhulu ukwenza ngenxa imfundamakhwela umsubathi. Imisipha besisu kukhona amenable kakhulu ukuqeqeshwa, ukuze bakwazi zivuleka ke nsukuzonke. Esikhathini esizayo, akekho sivimbela ukusetshenziswa izinsimbi ukuze imilenze, ukuze izinkinga umsebenzi.

Ekuvisiseni kwetfu kuyini ofaka kuso imisipha asebenza ngesikhathi engele ezahlukene, futhi kanjani ukwenza izivivinyo, ungaqala abakuyo. Omunye kumele njalo ukukhumbula inqubo ngokubulawa futhi unakekele imisipha yakho ngaphandle bazithobisa ukuba imithwalo esindayo.