Push-ups odongeni: ukusetshenziswa, ukusebenza msebenzi, ubone ezinye izinketho ze umsebenzi

Push-ups - lokhu ingenye izivivinyo ethandwa kakhulu sokuba imisipha esifubeni. Kunezinhlobo ezingaphezu kuka-50 ukwahlukahlukana lesi sivivinyo. Ngamunye isithakazelo futhi ingasetshenziswa izinjongo ezithile.

ongakhetha push

Classic pushup isitimela pectoral imisipha, deltoid futhi triceps imisipha. Kuwufanele ngokungeza umzimba is gxuma - nokuvivinya umzimba izinguquko isiqondiso. Ngo uzivivinye isivinini-mandla, amandla alufakwa. Lokhu kungasetshenziswa Boxers, ngoba ibutho kuqhume izingalo ungakwazi ukwandisa isivinini umthelela.

Ukuhlanekezela push-ups - omunye izivivinyo ezivamile kwabesilisa nabesifazane. Lokhu siyasebenza lapho kutadishwa imisipha triceps. Ngenxa embodiments ehlukahlukene (imilenze bent, lemilenze iqonde, ezinesisindo okwengeziwe okhalweni) umsebenzi iyatholakala kubantu kokufaneleka ezahlukene. inketho okunjalo kungenziwa noma kuphi: emsebenzini nasekhaya.

Yehlela - omunye izivivinyo ngempumelelo kakhulu futhi eziyinselele. It ikuvumela ukuba uhlole futhi pectoral imisipha, kanti i-delta, futhi triceps. Kulabo abangenzanga kahle inqubo ye izivivinyo, kukhona simulators ezisiza ngokushesha futhi ngokuphepha ufunde indlela yokukwenza push-ups nemigoqo.

Lezi umzimba ziyinkimbinkimbi nokusebenzisa zidinga amakhono athile kanye nokuqeqeshwa. Ngakho-ke, ukuze ugweme ukulimala futhi ngokushelela ungene imodi ukuqeqeshwa, kufanele uqale nge elula - push-ups odongeni ngezingalo zakhe. Lokhu kukhetha lesilula ebulawa, kodwa akukho ayisasebenzi.

Lo msebenzi kungowesifazane, noma ingasetshenziswa kokubili amadoda, isibonelo, njengoba gaphambi phambi ukuqeqeshwa.

Push-ups odongeni - lokhu ingenye ongakhetha elula push-ups. Inguqulo odongeni kufanelekile abantu babo bonke ubudala namazinga ukuqina.

ukusebenza inqubo

Ukuze wenze umsebenzi udinga ukuba ngivuke at ibanga isinyathelo kusuka odongeni (70-80 cm). Foot bezama phansi, izandla phezu kodonga, lapho push-isithende eze phansi, imilenze nomzimba - umugqa owodwa.

Ecindezela odongeni esandleni kungaba ekwakhiweni ububanzi noma encane (njengoba ububanzi ehlombe ngaphandle).

Lapho isitatimende jikelele izandla phezu donsa kumelwe ukoma izindololwane, bawendlala ngaphandle, njengoba exhale ukubuyela endaweni yalo.

Uma kusethwa ngezandla umsebenzi ewumngcingo wenziwa ngendlela efanayo, kodwa izindololwane kuthiwa sicindezelwe emzimbeni, njengoba exhale ukubuyela endaweni yalo.

imisipha ukusebenza

Uma wenza lesi sivivinyo - push-ups kusuka odongeni - ukusebenza amaqembu amaningana imisipha: esifubeni, deltoid, triceps.

Kuye umthwalo Hands ilondolozwe zonke izicubu, kodwa nge isikhundla ewumngcingo, imisipha triceps (triceps) selulayisheke kakhudlwana kunamanye.

Izinketho umsebenzi

Push ogangeni sokuba namantombazane njalo kungaletha ezinye okungalungile ukusebenza. Ngokuvamile amantombazane ukuba ubuhlungu emalungeni esihlakaleni. Le nkinga kungenzeka ngenxa yezizathu ezihlukahlukene. Ukuze ugweme ukungakhululeki, ukuzivocavoca kungakujabulisa kusetshenziswa bavimbe ezikhethekile noma dumbbells. Ngenxa izibambo ekhethekile isikhundla ngokuhlanganyela esivumelana anatomically ngaphezulu, kuphakama ubuhlungu.

Ngemuva kokuthi kahle odongeni push-ups asezandleni angaphila makehle ngezansi odongeni. Okwenza ukuba umthwalo kukho emva odongeni ungaya ukwesekwa ephansi, isibonelo, ingasetshenziswa njengendlela itafula stop noma ebhentshini bayichezukisa. Ekhaya, usule okusezingeni eliphezulu uphelele okwandisa umthwalo, futhi ejimini yokuzivocavoca, ungasebenzisa i ebhentshini enalokho kuthambekela, kancane kancane ukwehlisa ke. Umphumela wazo push-ups odongeni - kuyinto okufana phansi.

Push-ups nge ekwakhiweni ewumngcingo - ke ngokomthetho umsebenzi nzima, ngakho-ke ungafunda ngakwesokunene kuqala kulungiselelwa ububanzi.

Push-ups odongeni: ukusetshenziswa futhi ukusebenza

Push-ups - Akungabazeki ephumelelayo umsebenzi sokuba imisipha esifubeni. Ngokwanda kwasikhathi sonke e inani ezinikezwa kwebele iyoba toned kakhulu futhi enamandla.

Push phansi esuka odongeni - kukho olukhulu Wabasaqalayo noma abantu babuyela ukuqeqeshwa ngemva ukulimala. Enough umsebenzi ephephile wonke amalunga omzimba.

Akusiyo imfihlo ukuthi insikazi fat umzimba lilondolozwe izingxenye 3 zomzimba: ngemuva izingalo, esiswini namathanga. Push-ups nge ekwakhiweni ewumngcingo yezandla ukusiza ukudonsa ngemuva izandla, ephansi fat umzimba.

Kuqondile push-ups: amasu Ukuhola

Kuqondile push-ups kusuka odongeni - omunye izivivinyo eziyisisekelo. Kungaba kwenziwe ngasogangeni, e nemigoqo udonga noma esigxotsheni, imishini ezengeziwe inketho ayidingekile. Ngaphambi kokuzama ukwenza lolu umsebenzi, kungcono ukwenza ongakhetha elula: odongeni, phansi, nemishayo engalingani. Okungukuthi, ukuqinisa imisipha deltoid, njengoba lena isigwedlo esiyinhloko iqhaza kulolu umsebenzi.

Kuqondile push-ups ukubandakanya mazwi awasho izandla ukuma kokuqala esiphendula esibhekisa phansi. Uma umsebenzi isiqala nje ukufunda, kungcono ukwenza kube kanye nokumesaba umsizi. Lokhu kuzogwema ukulimala okungadingekile oqeqeshwayo futhi uyozivikela abanye.

Ngemva version mpo push-ups odongeni is yingcweti, ungazama ukwenza umsebenzi ngaphandle ukwesekwa, emkhathini khulula.

Noma yimuphi umsebenzi inketho - ke kuyindlela ephumelelayo ukuqinisa imisipha yomzimba engenhla. Kusukela elula (odongeni), kancane kancane sibe nzima, umuntu ngamunye ukufeza umgomo - ukuqinisa imisipha esifubeni.