Dips

Uhlobo oluvame kakhulu umzimba emoyeni opholile yiwona ofaka. Sivame ukulibona egcekeni noma enkundleni izitimela insizwa Yakha wezemidlalo. Ikakhulukazi ewusizo kukhona umzimba okunjalo ngesikhathi lapho emoyeni ligcwele freshness of ekuseni, futhi akukho uthuli, okubonakala ngesikhathi sasemini. Push-ups letfutfukisa imisipha esihle kwebhande ehlombe, kwandisa amandla, ukukhuthazela. Umzimba uba impumuzo enhle.

Izinhlobo push-ups ku nemigoqo nhlobonhlobo:-ke bacindezela-ups kule Vise, push-ups, ukusunduza abadala diving, push-ups nokudluliswa umzimba yanjalo kwesokudla noma kwesokunxele. nzima kakhulu ecindezela e handstand.

Ukuze opha kahle triceps, imisipha esifubeni, emuva, abezindaba, izandla kudingeka, okokuqala kunakho konke, ukuze balukhulume kahle inqubo umsebenzi, ukunamathela emithethweni ethile.

Ngaphambi kokuqala push udinga ukuthatha isikhundla efanele Vis. Imilenze insaliwe emadolweni engela ayisishiyagalolunye degree futhi wawela kanye nomunye. Asikho isidingo ujoyine push-ups eziningi kanye ngokushesha ukukhulisa kanye nengezansi lomzimba.

Lapho push-ups triceps yakho kudingeka ukugoba ukuze isikhathi ezifana engela ehlombe ingalo ngeke elilingana degrees ayisishiyagalolunye kungekho ephansi, kungenjalo umthwalo ngizokuya triceps ku imisipha pectoral.

Unikezwe imisipha iqembu kumele, noma nini uma kungenzeka, ukugcina ukungezwani kule nqubo ye Uphakamisa uphinde wehlise umzimba. Ngesikhathi esifanayo ukhula izinga umthwalo.

Dips kufanele kuhambisane efanele ukuphefumula amasu: qala ups - umoya, ekupheleni - exhale.

Ngaphansi kwale mithetho ukuphumelela kokusebenza kuzoba esiphezulu.

Inkantini kufanele kube ububanzi kancane kuka ububanzi ehlombe. Lapho imisipha enkulu umehluko ehlombe ibhande zithambekele ukulimala. Uma lezi zimiso KULUNGILE, ungaqala ukuzivocavoca. Visa wamukela isikhundla ku izingalo ngqo. Ukuzivocavoca kufanele kuqale phezulu it kuzokuvumela imisipha ekuhlehleni bese ulungele ukulayisha. Okulandelayo udinga ungatshekisa esifubeni sakho phambili bese wehlisa ijubane, eguqa ngesikhathi izindololwane. Ukuze awe phansi kubalulekile kancane, kodwa hhayi ngokuphelele. isandla engela ungakwazi ukukwenza kufanele kulingane degrees ayisishiyagalolunye.

Uma wenza ofaka inhloso ukubandakanya imisipha esifubeni, une ukuya phansi njengoba ejulile ngangokunokwenzeka phansi umzuzwana lapho isandla kuyoba ezingeni emakhwapheni. Nge draw isandla izigaba ehlombe egcwele ezifana ziyasuswa Kudala emsebenzini imisipha pectoral ngokugcwele. Ngemva esisuka kumelwe ame imizuzwana engaphansi kwemibili ikhona, bese uqale ukugibela phezulu.

Lapho uzotshala imisipha esifubeni izindololwane e inqubo push-ups udinga chaza uhlangothi, uma okufanayo akhishwa triceps, izandla kumele kwehliswe Amabha ngokulinganisa. Lifting kufanele yentiwe njengobe kabuthaka nangokuthula kancane, kanye ekwehleleni. Udinga nakancane ukukhohlwa ukuthi imisipha uzotshala, futhi akuyona emncintiswaneni inani push-ups. Uma uzizwa ukukhathala ezinzima futhi ubuhlungu bemisipha, kumelwe uyeke umsebenzi.

Dips ezinesisindo neqhaza ukwakhiwa Ezansi imisipha esifubeni, triceps futhi deltoids phambi. Ukuze ugweme ukulimala ngisho namalungu indololwane, kanye deltas phambili, udinga ukusetha ububanzi isango, esingeqile ngamasentimitha amahlanu nanhlanu. Njengoba isisindo wezimpahla lingasetshenziswa, noma pancake ukuthi akhiwa phezu ibhande. Ukuze ofaka babe ephumelela kunazo, umzimba akufanele abayithandi umthwalo. Ngaphambi kokuqala ukuzilolonga udinga ukuthatha isikhundla phambi nemigoqo. Khona-ke udinga yokwelula izandla zakho ziqonde phezu amabhodi uzame ukugcina umthwalo kusukela wahosha. Okulandelayo udinga ukuncika le esifubeni phambili, ukubambezela phakathi imigoqo, eguqa ngesikhathi izindololwane. Lapho emahlombe kuyoba parallel phansi, ukwehlisa isidingo ukumisa. Ngemva kokuhlaba ikhefu isikhathi emfushane, kumelwe uqale avuke ngokushesha ezingaphezu kuka yadalwa ukwehlisa. Ukuqala isikhundla ukuthi zilawule, okugxile izandla oqondile. Phinda umsebenzi kuyadingeka ngemva kokuhlaba ikhefu isikhathi emfushane ukuvumela umzimba ukulungiselela.