Ukudonsa-ups ohlelweni ibha kusuka ekuqaleni: ikakhulukazi imishini, amathiphu wabaqalayo

Ngamunye elawulwa wokudonsa ups kubha ezidingekile umuntu ngamunye ofuna ukuba imisipha nempumuzo. Ngemva lesi sivivinyo Sekuyisikhathi eside kubhekwe ukuba siphumelele futhi ewusizo. Manje nemigoqo ovundlile noma ibha zitholakala kuwo wonke zokudlala ngazo zonke egcekeni, ejimini. Bonke abantu edonsa ajwayelekile kusukela ezinsukwini esikoleni, kodwa hhayi wonke umuntu uyazi futhi uyaqonda ukuthi ukuze zithole imiphumela yangempela kudingeka uhlanganyele okuningi futhi ingcono kakhulu kunanoma ukuthi izinhlelo wabaqeqeshela abaneminyaka engu ezithile.

Isihloko ekutshela ukuthi kukhona wokudonsa ups, indlela yokwenza kahle kanye usizo ukubhekana umbuzo ukuthi uhlelo silingo-up oqhubeka bar noma ingabe Saze sadlala ngesikhathi. Ukuze kuzuzwe imiphumela esiphezulu, kufanele ulandele yonke imithetho nokubambelela izincomo esihlokweni samanje.

Umlando Theory

Kwamanye amazwe lasendulo Greece futhi amaningi athuthukile nokuthuthukisa kwakungekho uhlelo ecacile wokudonsa ups kubha, kodwa ngempela kufakwe iqoqo umzimba eziyisisekelo. Ngisho nangalezo zinsuku, abantu baqaphela ukuthi lokhu uhlobo ukuqeqeshwa kahle kuqinisa imisipha, kuyasiza ukwandisa isisindo lilolonge impumuzo obunobunye.

izindela Tibetan athuthukile uhlelo lokuqala wokudonsa ups kubha kusuka ekuqaleni, ukuthuthukisa indlela ekhona. Babehlanganisa kuwo izakhi ezithile eziphilayo zokuqala ukuthi kwenzeke ngesikhathi esifushane ukufinyelela phezulu kakhulu. Njengamanje usuku abantu baziwa kude ezingaphezu kweyodwa simiso wokudonsa ups kubha. Phakathi izindlela ezihlukahlukene eliyingqayizivele ukuthola ukuthi ikuphi okungcono umuntu ngamunye uzokwazi, kungakhathaliseki usaqala noma nomsubathi abanolwazi.

Yikuphi imisipha kungaba ukumpompa

Abasubathi, isikhathi eside wahlanganyela kubha, nazi kahle ukuthi lezi umzimba ukusiza. Kufika futhi wazi zonke izinzuzo ibha ovundlile. Ngakho, ngaphambi kokuba uya wokudonsa ups ibha yesistimu Wabasaqalayo, kubalulekile ukuqonda ukuthi yini amaqembu kwemisipha lingadonswa esebenzisa igobolondo:

• biceps;
• engenhla bese ucindezela aphansi;
• imisipha pectoral;
• ibhodi lemisindo;
• imisipha emuva.

ibha ovundlile Yiqiniso, kuyinto ucezu enemisebenzi imishini umsebenzi, ngoba ikuvumela ukuba basebenze wonke umzimba ezingeni elifanele.

Bonisa kubha

Abantu ngokuvamile baphendukela ukudonsa-ups ohlelweni ibha ukuze athuthukise kwemisipha ukwenza umzimba eziyinkimbinkimbi. Ngempela, ngempela, ugongolo inika ensimini sasivumela ezibanzi ngoba ukuceba athlete. Kuleli apharathasi ongenza namaqhinga Amazing kanye umzimba ukuthuthukisa amaqembu ahlukahlukene muscle.

Ukusebenzisa ethandwa kakhulu ethulwa ngezansi. Bona zidonse ukunaka kwanoma hhayi kuphela amadoda kodwa futhi abesifazane, naphezu umklamo wawo.

Ekupheleni muntu wokudonsa ups ibha yesistimu, ngenyanga eyodwa nawe iyoletha kwaba nemiphumela emikhulu, lezi umzimba ngeke kubonakale kulula, futhi awusenakuqhubeka manqikanqika ukuzama ukufeza emgwaqeni noma endaweni yokuzivocavoca.

Burpee

Phakathi kwabadlali lwezigaba ezahlukene lesi sivivinyo ivamile. Sici Its main esiwuphawu Kuyaphawuleka ukuthi iyathandwa ngisho phakathi amakhosi karate, abakhetha njalo nokukhuthazela zabo, amandla nokushesha. Kodwa konke lokhu akufanele sikhohlwe ukuthi lesi sivivinyo noma kunjalo ayikwazi kufakwe simiso wokudonsa ups kubha kusuka emhlabathini, ngoba akulula ngaso sonke isikhathi ngisho kubagijimi abanolwazi.

Izindlela ngokubulawa Burpee akuyona ukuthi kube nzima, kodwa okudinga ukuba agxilise ingqondo esiphezulu. Isinyathelo sokuqala ukuthatha indawo yokuqala - ume phambi bar, ukudonsa izandla zakho kanye umzimba, futhi imilenze isebangeni ngokunembile ububanzi ehlombe. Lokhu kulandelwa zonke enze ngesivinini:

• ezimfushane;
• hamba gxuma ekugcizeleleni amanga;
• yenza okukodwa push-up;
• futhi ukuze sifinyelele emuva izithende zakhe;
• ukuthatha isikhundla ukuqala;
• gxuma bese wenza silingo-up;
• ubuyele indawo yokuqala.

Kor

Kor - sekuyahwalala uhlelo oluphelele wokudonsa ups kubha ukwakha imisipha, ukuthuthukisa amandla nokukhuthazela. An isethi engavamile umzimba, ungakwazi kalula enze ekhaya njengoba igobolondo kudingekile kuphela iyibha ovundlile.

Isinyathelo sokuqala udinga ukuthatha nse yokuqala njengoba ekusebenziseni odlule. Okulandelayo, udinga ukwenza ukunyakaza kule oda:

• ukugxuma emugqeni wenze ukudonsa-up;
• phakamisa imilenze iqonde, kangangokuthi perpendicular esifubeni;
• ukumisa okwesikhashana kulesi sikhundla imizuzwana embalwa, imilenze kufanele kwehlisa;
• futhi ukukhulisa imilenze, kodwa nge-engela kwesokudla, bese aphansi;
• waphinda ukukhulisa imilenze ngqo ukuze izinzwane wathinta oluvundlile;
• ubuyele indawo yokuqala.

Lo msebenzi kufanele liphindwe izindlela okungenani ezine.

Uhlelo best of wokudonsa ups kubha izinyathelo ezinikezwe ngezansi. Luhle Wabasaqalayo, kodwa abasubathi abanolwazi kakhudlwana kudingeka izinkinga umsebenzi. Kubo, inketho ekahle kungaba ukwenza lesi sivivinyo ngaphambi nangemva nsuku wokudonsa ups kulesi simiso.

Kanjani ukuze uhambisane

abasubathi abaningi imfundamakhwela ufuna design yabo isimiso wokudonsa ups kubha. izikhathi ezingu-50 Yiqiniso, ngeke ukwazi ukubamba kunoma saqala, ngakho amaningi futhi bafune imizamo yabo ukuze zithole imiphumela emihle. Ngeshwa, abaningi bengakwenzi lokhu, ngoba wonke umuntu ongazange ngaphambilini abathintekayo kwezemidlalo iyakwazi ukubamba kahle. Ngenxa yalokhu, abantu bezwa ubuhlungu esikhundleni elamukelekile, kodwa kuba lula kakhulu ukuchitha isikhathi ukufunda kunokukwenza sokuthola yabo Yizona.

Kwakuthi lapho ngima lapho le emhlane nasemilenzeni kumele kuqonde. Phakamisa izindlu umzimba kumele kube phansi ngokuphelele kwesilevu wathinta oluvundlile. ibha ovundlile eqhukethe izimfihlo, okungaholela impumelelo yanoma umsubathi. Ngenhlanhla, akudingeki ukuxazulula, ngoba sekuyisikhathi eside kwenziwa abanye abantu:

1. Ukuze andise mass kudingekile avuke njengoba kancane ngangokunokwenzeka, futhi kudingeke uwe, ngokuphambene nalokho, ngokushesha.
2. Ukuze kuqiniswe kwemisipha ukwandisa ukukhuthazela, kudingeka afeze kuyanda okusheshayo, kodwa kuzodingeka libuyele phansi kancane.
3. Ukuze uthuthukise Ukuzivumelanisa nezimo futhi ngilulekela kufanele kube ngesivinini njengoba umqansa nokwehla, nasesikhathini nezikhathi emkhatsini amasethi Kunconywa ukuba umane hang kubha imizuzwana eyishumi.

izinhlobo ukudonsa-ups

Njengoba wazi, qhebeza phezulu nga ezihlukahlukene:

1. isango Straight. Lolu hlobo ephakamisa izingalo kubha kumele sithunyelwe ngemuva projectile. isango Esincane ngqo - izandla ezingeni ehlombe; Kusho isango ngqo - izandla ebanzi ehlombe ububanzi mayelana 10 amasentimitha; elibambe ngqo - izandla ezibekwe kude nomunye.
2. isango obuyela emuva. Kulokhu, ezandleni kufanele iqondiswe ibha ngezandla zakhe. Lapha ungakwazi futhi ijahe ewumngcingo, medium noma ukubamba ububanzi.

Amathiphu Wabasaqalayo

Beginners abangakaze aphakanyisiwe empilweni yakho, noma ukukwenza isikhathi eside, qiniseka ukulalela iseluleko esinikezwe ochwepheshe zangempela. abasubathi abanolwazi batusa ezinye izindlela ezinkulu ukukusiza ufunde indlela ijahe zero. Phakathi kwabo:

1. Nge kwesihlalo. Ukuvuka ngesikhathi sakhe, ukhipha ukukwenza kuyoba lula kakhulu. Lapho ufika iphuzu esiphezulu, kuyadingeka ukuze uhlale kulelo isikhundla amasekhondi mayelana ezintathu, futhi ngo-kuyanda ngamunye okwalandela kancane kancane ukwandisa sikhathi.
2. Umshwalense ne injoloba. Le ndlela kuhilela wokubopha of ibhande ngokwayo ekhethekile ezemidlalo iraba itheyiphu ehambisana kube komunye umkhawulo ibha ovundlile. Ngenxa lesi sici asizayo kuyoba lula ukufinyelela iphuzu phezulu.

ukudonsa-ups kubha Wabasaqalayo: Uhlelo

Uhlelo Ideal Lokho kuyaqondakala futhi yibo bonke, kuyoba etafuleni olandelayo.

Njengoba singabona, umthwalo luyanda kancane kancane nangokunembile ngokwanele ukugcina umdlali yinto ehlukumezayo engadingekile, kanye ukukhathala. ezidlulayo ngempumelelo ngenyanga yokuqala ukuqeqeshwa, umthwalo adingekayo ukwandisa mayelana 2-3 izikhathi.

imithetho

Ngaphambi kokuba uqale inkambo kubha, kufanele ufunde imithetho yawo ukuthi aqinisekisiwe angakusiza ukuba ugweme ukulimala bese umphumela oyifunayo ngokushesha ngangokunokwenzeka. Lokhu kuhlanganisa izinto ezilandelayo:

1. Njengoba ngaphambi yimuphi umsebenzi, ngaphambi kokuqala wokudonsa ups okudingeka ukwenze kancane gaphambi. Engingakusho nje imizuzu 5-10 kuphela cardio (ukugijima, ukweqa intambo, ngebhayisikili, ehamba aphosekile, nokunye).
2. Ukuze kwandiswe isisindo udinga kubuketa ekudleni kwakho. Kufanele zihlanganisa amaprotheni kakhudlwana futhi udla amaswidi iyadingeka ukwehlisa esiphansi. Kufanele futhi kancane ukwandisa inani kilojoule washisa nsuku zonke ukuthi uyobavikela kusuka omiswe yemisipha.
3. Kasibili njalo Amazing udinga ukuqedela elula. Lokhu kuzovumela imisipha yakho ukuba zilulame ngokushesha ngemva ukuqeqeshwa.

ukudonsa-ups kubha uhlelo Armstrong

Lolu hlelo wasebenzisa aziwayo bonke ezinkulu United States Marine Corps Charlz Lyuis Armstrong. Uhlelo luhlanganisa zonke izinto ezidingekayo anomthelela nasici emzimbeni: sindisa, ezihlukahlukene futhi njalo.

Abantu asebeke wazama ukucabanga lesi simiso, baye zathola imiphumela Amazing nje kwamasonto 5-6. Ekupheleni kohlelo cishe bonke abasha abanakukwazi kakade enze 20 wokudonsa ups in ndlela eyodwa nje.

ukuqeqeshwa ekuseni

Njalo ekuseni, ngokushesha ngemva ephakamisa kumele kwenziwe kahle ezintathu amasethi push-ups ngaleso esiphezulu. Push-ups kukhona umzimba engcono ukuthi usiza ukuqinisa imisipha kwebhande ehlombe. Armstrong yena wenziwa isethi lokuqala push-ups ilungelo kwi emphemeni, bese endlini yokugezela, lapho ibhulashi up. Ngaphezu kwalokho, owabuya bomkhumbi, eyenziwa elesibili baphinda ukuya endlini yangasese ukuze aphuce. Ngokushesha ngemva kwalokho, ama-Major wafika azifake egunjini lakhe futhi kwenziwe isethi yokugcina waya ushawa okuphumuzayo.

Lolu hlobo ukuqeqeshwa ukuze kwenziwe njalo ekuseni. Abantu abaningi ukuze kuzuzwe umphumela omuhle kuthatha cishe inyanga. Lesi yisikhathi lapho ekuseni amasethi ngizé umkhuba futhi ngeke kube yingxenye yokuqeqeshwa.

uhlelo

Kunconywe ukuqala edonsa ngo amahora mayelana 4-5 emva ekuseni amasethi. Uhlelo Armstrong sika ihlukaniswe 5 ukuqeqeshwa izinsuku (nesonto). Lokho kuyadingeka ukubhekana ngoMsombuluko kuphela kuze kube uLwesihlanu, kodwa ngempelasonto qiniseka ukunikeza umzimba wakho kanye nemisipha uphumule.

Ngosuku lokuqala ofuna ukukwenza amasethi emihlanu, ecindezela ngokwabo ukuba esiphezulu. I phakathi kwendlu ukubulawa amasethi kumele singeqi imizuzwana 90. Ukhathazeke inani ezinikezwa akudingekile, ngoba ngaso sonke isikhathi ufuna ukunikeza wonke engcono esiphezulu, ukubhala phansi yonke imizamo yabo.

Ukuqeqeshwa ngosuku lwesibili isekelwe "isivivane" uhlelo. Kufanele siqale ngelinye ukuphindaphinda, bese engeza eyodwa lokusondela ngamunye, engakafiki esiphezulu.

Ngosuku lwesithathu ukwenza amasethi amathathu okulingene isango Straight, bese kuheleza efanayo emincane. Breaks phakathi isethi ngayinye kumele kutsatse ncamashi eyodwa minute.

Ngosuku lwesine, udinga ukwenza inombolo enkulu amaqoqo ngekhefu ngomzuzu owodwa. Kumele some kuze sikhule size ukukwenza kwesokudla.

Ngosuku lokugcina kubalulekile ukuphinda kuwo nganoma yiziphi izinsuku ezine, okwakubonakala siyisinqumo esinzima kunazo zonke. On isonto ngalinye okwalandela ngosuku lwesihlanu ngeke ngempela wehlukile kulowo odlule.