Push uhlelo - indlela ukwakha imisipha?

Manje abantu abaningi, ikakhulukazi amadoda, ozama ukugcina shape. Othile akubonakalanga ezemidlalo ukuzivocavoca, kuyilapho abanye ugijime enkundleni wenze izivivinyo kubha ovundlile, kuyilapho abanye ukukwenza ekhaya. Kuyoba ivumelane abathandi ekhaya izivivinyo pushups. Okokuqala, inqubo push oluphakeme elula, nakuba has ongakhetha eziningi ezahlukene, futhi okwesibili, ekusebenziseni kuhilela cishe yonke imisipha emikhulu. Kubalulekile ukuthi kukhona umsebenzi nge isisindo ayo, futhi kwehlisa ingozi yokulimala.

Ukuze kuzuzwe imiphumela emisha futhi ukwandisa amandla ayo kudingeka wonke isimiso push-ups. Udinga ukwakha eyakho lapho uzobe umshado. Kungcono ukunikeza umsebenzi amaminithi angu-10 izikhathi eziningana ngosuku. Kodwa abantu abamatasa kuyoba okwanele push-ups kabili ngosuku - ekuseni nakusihlwa. Uma ungakwazi ukulungisa eyakho, ungalanda ku-Inthanethi.

inzuzo

Okokuqala push uhlelo kuzokuvumela ukuqeqesha lezi amaqembu kwemisipha efana esifubeni, biceps, triceps namahlombe. Ngaphezu kwalokho, kukhona umthelela imisipha emuva, imilenze nesisu.

With imithwalo okwandisa, qaphela, kungenjalo ungathola ukukhathala ukuthi igcwele nemiphumela. Wena ubuye abakwazi ukuthola ngokomzimba umsebenzi abantu abaphethwe izifo zenhliziyo nemithambo yegazi. Ukwanda kancane e ingcindezi angase abe zilimaze umzimba.

ezivamile push-ups

I eziyinkimbinkimbi pushups abaphelele bayophila ngokuvumelana ukumpompa wonke amaqembu kwemisipha, iphuzu kuphela okufanele banake kuyinto ukusebenza imishini. Zama ukugcina emuva zakho ziqonde, ukuze izibunu bengavuswa eliphezulu kakhulu, futhi emuva is arched. Umbono kufanele siphumule phansi. Yehla ngokushelela futhi ibambezeleke 1-2 imizuzwana, bese ungabuyela isikhundla yayo yasekuqaleni. Zama uthinte phansi nge ichopho ekhaleni noma amabele.

uhlelo

Inketho engcono kungaba uma ungenza push-ups izikhathi 4-5 ngosuku izindlela eziningana. Ukuqala ngezisusa ukukhanya umthwalo, inani ezinikezwa kufanele ibe ngaphansi cishe 20% kungenzeka esiphezulu. push uhlelo kuzomele sifake izinhlobo ezahlukene. Okufanele ukwenze push-ups ebanzi, isango eliwumngcingo, entendeni egcwele, iminwe kanye ngezibhakela. Ngokulandelako, cabangela izindlela ukusunduza.

Technique umzimba

• Push-ups, yize unganakile libe lula ngokwanele umzimba izindlela eziningana ukuze enze. Indlela elula wabo - push-ups at entendeni egcwele. Technique akahlukile kakhulu, wena kuphela kudingeka ancike ngesandla okugcwele ukuqala umsebenzi.
• Inguqulo eyinkimbinkimbi more ngeke push ngezibhakela. Lokhu kuzokusiza ukuthuthukisa ibhulashi wafaka shot zomthetho (usizo ukulwa).
• Ngaphezu kwalokho kukhona push-ups eminweni yakhe. Le nqubo kuyatholakala abasubathi wazibonela kuphela. Isikhathi sokuqala umsebenzi kuyoba buhlungu, kodwa ekugcineni ukujwayela. Pushups izinzwane kuyoqinisa imilenze wakho futhi uwunike kuyaqina.

Into eyinhloko ukuze uthole imiphumela, udinga ukwakha uhlelo lokuqeqesha bese ulandela it impela. Kubalulekile ukuthi waphawula uhlelo oluphelele push-ups. Qala ukubandakanya umzimba ezilula. Uma bathole ulwazi olwengeziwe, ungakwazi enze ezingcono push-ups.