Indlela uphefumule ngendlela efanele ngenkathi push-ups: Breathing imishini, izimfihlo, iseluleko

Ngesisekelo ukuphila komuntu, ngaphandle kokungabaza, umoya. Oxygen ticale umzimba wethu, ngokushesha zisakazeka kulo lonke umzimba futhi ehilelekile ezibalulekile chemical izinqubo. Izindela of eNdiya yasendulo eningi kwashiwo futhi kwabhalwa okuningi mayelana ukuphefumula kahle. Emibhalweni yawo, kwathiwa: "ukuphefumula ekhaleni - emi endaweni, umlomo ukuphefumula - thatha isinyathelo ukufa." Okwakubaluleke ngokukhethekile le nkinga kuba lapho uvivinya umzimba. Ake sixoxe indlela yokuphefumula ngokulungile ngesikhathi pushups.

imiqondo Jikelele kanye nokwaziswa

Ungakwazi ukukhuluma phakade ngalokho ukuba sikwazi ukuphefumula ngendlela efanele kubaluleke kakhulu. Ngakho-ke kubalulekile ukuba abe umzimba engumqemane. Zwi sinusitis ungakwazi neze ukuphefumula ekhaleni. Manje ngokuqondile ngendaba.

Iningi lethu abathintekayo kwezemidlalo. Othile weightlifting, futhi abanye ukukhanya. Kungakhathaliseki ukuthi wena ukubhukuda, umgijimi noma wrestling, kudingeka uphefumule ngendlela efanele. Lokhu kusebenza ngisho kulezo zimo uma kuziwa ezivamile push-ups squats. Konke akusiyo ngisho ukuthi washayiseka ngesikhathi umsebenzi ukuphefumula ilimaza umzimba, nakuba kuba yezimbangela eziyinhloko nemiphumela ukubheduka amasethi. Umane Awukwazi ukwenza push-ups in force okugcwele. Asikhulume kabanzi mayelana nendlela uphefumule ngendlela efanele phakathi pushups. Kukhona impela eningi umehluko wemisindo nemiqondo yamagama kanye amaphuzu abalulekile okuyinto sizozama ukukubona.

ubuchwepheshe push

Into yokuqala udinga ukuqala - ne ubuchwepheshe push. Iqiniso lokuthi kukhona lenqwaba ukwahlukahlukana push-ups. Ngokwesibonelo, a bamba ewumngcingo kunomthelela ukuthuthukiswa we triceps, ububanzi - imisipha pectoral, kanti isilinganiso - nokuthi, kwalandela nelinye. Abanye abantu bakhetha ukuba bafeze lo umsebenzi kulolu hlangothi, kanti abanye babengakholelwa ukwenza kube phezu iminwe futhi izintende. Konke lokhu yokuthi inqubo kungaba noma ikuphi, ukuphefumula kanzima kumele ulungise.

Ekuqaleni kuzoba nzima ukwazi ukuthi uzodlala indlela yokuphefumula ngokulungile ngesikhathi push-ups, kodwa ngokushesha, le nqubo kuziwa automatism, futhi ngeke ziwulalelisise. Uma uku shutheka okusheshayo ke kudingeka uphefumule ngokushesha, uma kancane, ngaleyo ndlela kancane. Singabantu nawe kulesi sihloko, cabanga version zakudala futhi ezimbalwa ethandwa kakhulu, khona-ke cishe ukuqonda indlela yokuphefumula ngokulungile ngesikhathi push-ups, ngoba kuyinkimbinkimbi mayelana lutho.

Ukuzivocavoca nokudla ukuphefumula

Sesiyazi ukuqonda okuncane mayelana yokuthi yokuphefumula umsubathi ngesikhathi push-ups incike imishini umsebenzi. Kodwa kufanele kuphawulwe ukuthi lokhu kukuthinta kuphela imvamisa. Iqiniso liwukuthi, ukuhambisana nanoma yimuphi umsebenzi, udinga ukuthola isigqi umoya futhi unamathele kuso kuze kube sekupheleni indlela. Okuwukuphela cardio, lapho konke iyinkimbinkimbi kakhulu kunalokho.

Ngakho indlela yokuphefumula ngokulungile ngesikhathi push-ups kubalulekile nalokho thina, futhi, ukuthi kunabantu abaqonda ngokwesiprofetho kakade, it is hhayi Kunconywa uyephuza. Lokhu kusebenza kokubili ukwenza umzimba esindayo ezifana squats, futhi ulula - push-ups ne isisindo ayo, noma silinganiso. Phakathi umsebenzi, ngemva sewenze isikhundla sokuqala, kubalulekile ukugxila. Cishe uyazi ukuthi ukukhuluma noma uqalaza awukwazi ngesikhathi pushups. Kungani? Into wukuthi ukuphefumula uyehla.

Indlela ukuphefumula ngesikhathi pushups

Futhi ngakho sifika ngqo siyihlole mayelana nodaba. Uma wenza isikhundla sokuqala, kubalulekile ukugxila. Uma uya phansi iphuzu aphansi, bese kancane uhogela. Wena exhale ngenkathi ephakamisa. Ngomqondo onabile, bonke amandla umzimba isikimu uyefana. Esigabeni omubi, umoya olandelayo, ngo-positive - exhale. Okokuqala kungaba engavamile kakhulu, kodwa lesi sidingo ukuzivumelanisa. Ngokuhamba kwesikhathi, ngeke uphawule umzamo njengoba inqubo iya othomathikhi. Ngokuvamile, manje wazi indlela yokuphefumula ne pushups, kodwa manje ake qhubeka sibheke ezinye imininingwane ebalulekile ngaphezulu okufanele aziwa zonke umsubathi Ezifuna.

ukuphefumula Proper - zonke izisekelo

Sesivele esiphethweni sokuthi kukhona omubi kanye isigaba elihle ngamunye kubo kudingeka donsa noma exhale. "Kungani ngale ndlela hhayi abasebenzela?" - You buza. Konke ilula. Iqiniso liwukuthi lapho uvivinya umzimba kukhona umthwalo ezithile. Uma usebenzisa isikhathi esabiweko, kuba ngisho ephakeme. Uma ushintsha umoya ngendlela engeyinhle kanye isigaba omuhle kwezinye izindawo, sizobe ngaphezu kwalokho umthwalo umzimba ngesikhathi ingxenye esindayo ekusebenziseni, lapho ukukwenza akudingekile. Ngesikhathi esifanayo esinamandla exhale ngo lwesigaba omuhle, kuzokuvumela ukwenza umzamo kancane izandla unbending. Kungenxa yalesi sizathu elula udinga ukwenza umsebenzi nge imiklamo lesifanele. Indlela uphefumule ngendlela efanele ngenkathi push-ups, uyazi. Futhi manje enye ewusizo okuthile.

Indlela ukuphefumula ngesikhathi push-ups: ukubuyekeza nezincomo

Manje inethiwekhi lenqwaba "ochwepheshe" ngubani wenze push-ups empilweni yami hhayi uzamile, kodwa zincomo bunikeziwe. Lalela lesi seluleko kuhle neze. Ukuze akukho okuhle ke ngeke. By endleleni, kumelwe uqaphele ukuthi ukuphefumula okungafanele zinemiphumela engathí sina. Ikakhulukazi, kumayelana ukusebenza uhlelo senhliziyo nemithambo yegazi. Umthwalo phezu "motor" ilungu elithile lomzimba wethu is kakhulu okwandisa. Abanye abasubathi babambe umoya phakathi pushups. Ngenxa yalokho, i-reddens ubuso kakhulu, futhi kungaba wavele capillary opha kusukela ekhaleni. Kodwa lokhu akuyona into embi kakhulu, ngoba kalula ulahlekelwe ukwazi.

Lokho kakuzanga kwenzeke kuwe, ukwethembana kuphela kumthombo owethembekile. abasubathi abaningi ngisho abaqeqeshi batusa ukusetshenziswa idatha Soviet izincwadi weightlifting umgijimo. Kukhona iseluleko wusizo push ubuchwepheshe, isivinini, inani ezinikezwa kanye, yebo, ukuphefumula. Umthombo ewusizo kolwazi kungenzeka izinkundla thematic, lapho kukhona eziningi ochwepheshe.

isiphetho

Ngakho esiphethweni indlela yokuphefumula ngesikhathi pushups. Izibuyekezo njengoba ungabona, ungasiza kakhulu ngale ndaba. Sengiphetha, ngithanda ukusho ukuthi i-push - ke ingenye izivivinyo ewusizo kakhulu ekuthuthukiseni imisipha pectoral futhi triceps. Kuyinto base, okuyinto ebalulekile ekuthuthukisweni kwemisipha. Ngaphezu kwalokho, ungasebenzisa push-ups njengoba umsebenzi gaphambi phambi cindezela ebhentshini. Ngokuvamile, kule ngamazwi amahle kungaqedwa. Manje uyazi inqubo izivivinyo futhi indlela yokuphefumula kahle. Bunake lolu lwazi, futhi konke kuzolunga.