Kumisa-push-ups - indlela yokusebenzisa? Yiziphi bona?

Kumisa-push-ups - lena elula, futhi ngesikhathi esifanayo kuyithuluzi eliphumelela kakhulu ekutadisheni amaqembu kwemisipha ukuthi ngokuvamile amanga ithule emzimbeni labo abakhetha ikhaya ejimini ihholo futhi ukuqeqeshwa ongaphandle. Okuningi Hannibal ngoba iNkosi ghettos American e inqubo ukuqeqeshwa yabo iye yasungula inqwaba umzimba ezintsha usebenzisa idivayisi elula - konke ukuze uqeqeshe bonke bakwazi, ngaphandle kokukhokha ngisho nesenti.

Kumisa-push-ups zihlukile: enalokho kuthambekela, ovundlile, nokunye. Kodwa benayo umsebenzi - akwazi push-ups ngezibhakela, okuyinto Sinemandla triceps abathintekayo, futhi ngesikhathi esifanayo ibe neqhaza ehle ezijulile ngesikhathi push-ups, sibonga ngalo kungenzeka zifezeke ngaphakathi esifubeni, ngakho kahle ithuthukiswe abasubathi abaningi.

Usacabanga ukuthi akunakwenzeka ukumpompa ngaphezulu futhi ngenxa yobuhle yemisipha ngokuqeqeshwa emigwaqweni? Sibheke Dennis Minin, uHannibal, amaqembu abasubathi emgwaqweni Urban, Ghetto Umsebenzi Out kanye namaQaba. Lezi abafana namantombazane - yisibonelo esiphilayo lokho akusho ukuthi ukukhokhela ilungelo lokuba ngumnikazi nokunakekela umzimba enhle futhi enamandla, kodwa okwanele nje ukukhombisa intando kancane nemicabango.

Yini kuthinta entendeni push-ups?

Ukugcizelela ngokwesiko lithathwa indawo isandla ngesikhathi push-ups, kodwa hhayi ukuhlakanipha ukukhuluma kanjani ezandleni zitholakala, nokuthi bathembele kuleso ngesikhathi umsebenzi. Kumisa-push-ups - iyithuluzi elula, okuyinto ezincane tube lwalugobile ephakeme ngaphezu phansi 10-15 ngamasentimitha. Bona zingafakwa kokubili ekhaya emgwaqeni, uma obakhathalelayo izinga inqubo ukuqeqeshwa. Yini izinga? Yiqiniso, ungakwazi ukuthuthukisa triceps yakho, ngokucindezela ngezibhakela futhi ngemilenze - ekwenzeni umsebenzi ofanayo okugxile iminwe. Kodwa cabanga umzuzwana ukuthi ukuhlukumezeka wena kungabangela amathambo ethambile izandla, nibakhulisa isisindo somzimba wakhe! Kumisa-push-ups - kulula futhi kuyindlela ephephile, engozini-free futhi ubuhlungu kuvula ngawe khathizwe entsha yokuqeqesha, okuyinto, ngenxa ezingabizi zamanani amathuluzi ongaqonda ngamunye.

ukusebenza inqubo

Ukusebenzisa izitobhi-push-ups e ukuqeqeshwa yakho, kungaba umsebenzi elula zifezeke yonke imininingwane yonke esifubeni engenhla yakhe, izingalo kanye emuva. Ngosizo lwabo, ungakwazi enze izivivinyo ezilandelayo.

1. Izandla phambi kwakho, phinda ingaphakathi endololwaneni. Sebenza le triceps, amahlombe futhi emuva. share sengonyama of umthwalo udluliselwa phezulu imisipha pectoral.

2. Hands on ububanzi esiphezulu bebodwa, Songa izinhlangothi endololwaneni. Isebenza le dorsi latissimus kanye ugongolo emaphakathi kwesifuba, ngemuva ugongolo ingalo. Esikhundleni ebhentshini induku induku induku ukuze ibhande futhi bakha imizila edingekayo yokwenza dumbbells e emthambekeni.

3. Izandla ngaphansi ngesikhathi esifubeni ezingeni. Ubizwa abasebenza triceps futhi amaphiko, enika isheya elikhulu umthwalo le misipha.

4. izandla kancane ebanzi kuka ezingeni ehlombe, ngokuvumelana Ezansi imisipha pectoral. Umthwalo ekahle esifubeni kwehle, kanye phambi ugongolo ehlombe. Ngaphezu kwalokho, kusebenza triceps futhi deltoids, okuyinto okunzima kangaka ukusebenza ngisho ejimini.

Ukusebenzisa lezi zinhlobo umzimba nge izitobhi, ungavula esifubeni sakho ukuze iphupho iyiphi intombazane, bese uya ebhishi nakanjani abe yisisulu uzwela nomona wabo bonke ubuhle guys ngemizimba misshapen!