Izinhlobo push-ups

Push-ups zinezikhathi bemsulwa futhi ngesikhathi esifanayo, ukusebenza kahle eliphezulu, njengoba kungenzeka ukwenza ngaphandle izinto nasizayo yezemidlalo. Zonke izinhlobo push-ups kungenziwa ezinqumela futhi kunoma iyiphi indawo, hhayi ejimini. Wonke umuntu osemusha kumelwe bakwazi ukuba wakhama, futhi akudingekile ukuba waqopha umlando, kodwa kuyadingeka ukuze kusetshenziswe ngomzimba wakhe siqu, ukuze uqinise imisipha elingenhla ehlombe ngebhande pectoral imisipha, futhi bebonke, ukuba njalo isesimweni enkulu futhi abe sibalo elihle indoda.

Izinhlobo push-ups zihlukile, kodwa konke kunengxenye ezinhle ngokomzimba imfanelo, amandla nokukhuthazela zomzimba. Ukuze kuzuzwe nemiphumela emihle, kudingeka uqale nge push-ups, nangokwengeziwe ukuthi lesi sivivinyo ufundwa emhlabeni wonke futhi esifanelana iyiphi sigaba sobudala. Kungaba enze ezahlukene - konke kuncike kanjani umzimba ayefundiswe ngaphambili. Eqeda ingxenye yalo incike yokuma izandla, futhi izinhlobo push-ups ukuvumela ukulayisha cishe wonke amaqembu kwemisipha. Ngenxa yalesi umsebenzi kufanele ugcine imithetho ebalulekile.

Okokuqala, udinga sokuqala ukuma yatholwa kahle. It kuncike kule futhi eminye imishini pushups. Isikhundla eyisisekelo ukuthatha ukugcizelela amanga.

Kulokhu, izandla okufanele kuqonde futhi kusukela komunye nomunye at ibanga ububanzi emahlombe nasesifubeni. Gcina emuva zakho ziqonde, izinyawo kufanele kube ndawonye, izindololwane kufanele iqondiswe engela elihambisana degrees amane nanhlanu kusukela umzimba. yokubeka okufanele akugcini ngisho ukusatshalaliswa umthwalo. Umzimba lehliselwa phansi kumele uthinte phansi, lokhu kuhambisana nokubuka imisipha elula eliphakeme. Kuyadingeka ukuba sikwazi ukuphefumula ngendlela efanele: umsebenzi wokuqala udinga ukuthatha umoya, ekupheleni - exhale. Okungahleliwe umoya-eliyifa , noma okuphambene nalokho ukusheshisa yakhe ezingapheli zingayilimaza umzimba, futhi ukuqeqeshwa iyonke.

Uma izingalo zitholakala eduze komunye nomunye, umthwalo kuyokwehlela phezu triceps futhi pectoralis ezincane.

Endabeni indawo izandla ehlombe-ububanzi ngaphandle, kuyoba ukusabalalisa umthwalo ngokulinganayo phakathi imisipha esifubeni delts futhi triceps.

On the yasakazwa kungenzeka ilungiselelo isandla maqondana nomunye kuyinto ukusatshalaliswa umthwalo phezu deltoid futhi pectoralis kwemisipha emikhulu.

Izinhlobo push-ups zidinga amakhono athile. Izivivinyo ezivamile eyisiqalo push-ups izintende kusukela phansi. Ukwenza the yokubeka kusuka khona isikhundla "ayeke amanga" ukubeka izandla phezu ububanzi ehlombe ngaphandle futhi, ngokufanelekile, ngesikhathi esifubeni ukuphakama, nge emuva zakho ziqonde futhi izinyawo ndawonye, uqala ukuba ehlele phansi, bese uthinte esifubeni sakhe. Ngemva kwalokho, thatha emzimbeni. Nge lolu hlobo umthwalo ngokulinganayo basakaza phezu imisipha esifubeni izingalo.

buka Landelayo - wringing ngezibhakela phansi. Labo ezahlukweni isikhathi esiningi karate, lesi sivivinyo kuzoqinisa knuckles futhi andise amandla umthelela izingalo. Into esemqoka udinga ukuba banake ukuzama ukwenza push-ups lodwa phambi knuckles ezimbili, kanye esisele phansi akumelwe ayithinte.

Push-ups usebenzisa emuva isandla sakhe kuqinisa kahle izandla. Kubuhlungu ngempela futhi ungakhululekile, kodwa lezi mizwa ngokuhamba kwesikhathi. Layisha ngaphansi imisipha deltoid nemisipha ingalo.

Izinhlobo push-ups, ngaphezu ezihlukahlukene zalo, hit kwayo okukhulu. Ngokwesibonelo, ungenza push-ups, futhi onqenqemeni entendeni. Lapho bengahlomile ukulwa lesi sivivinyo kusemqoka. Izandla bezama izindlu futhi yamiswa ngezansi ezingeni esifubeni ububanzi ehlombe, izintende ezibekwe phezu izimbambo. Umthwalo oyinhloko ewela imisipha izingalo nezandla.

Push-ups on izinzwane zakho kusukela phansi - uhlobo enzima kakhulu umsebenzi. I reception senziwa iminwe emihlanu we esitobhini amanga. Ngenxa yalokho, abaningi ukuqeqeshwa iminwe kancane kancane zisuswe, futhi ekugcineni ecindezela kuzokwenziwa ngesandla esisodwa bese omunye umunwe. Kodwa kule umsebenzi kungase kudingeke isikhathi esingaphezu konyaka.

kunzima kakhulu futhi iyingozi kuyinto push esikhathini handstand, ikhanda kulokhu ezansi. Kumele enze embhoshongweni, isibonelo, udonga. Ekuqaleni yokutholwa isikhundla yokuqala, bese kufanele ulahle izinyawo zakhe odongeni izithende zakho uthinte ukwesekwa. Udinga ukwehlela ezingeni kuze kube esizovumela umzimba, bese umzimba kancane phakamisa. Imizamo ngesikhathi ephakamisa wachitha Amazing, kodwa abantu abazokwazi ukwenza eziyinkimbinkimbi push-ups, kuyoba model sokukhuthazela amandla amakhulu. Nokho, abantu abane-high blood pressure nekhanda umzimba enjalo contraindicated.