Kanjani ukuze ufunde ukuba wakhama ngaphandle kosizo umqeqeshi

Push-ups - lena ezinhle ezemidlalo umsebenzi, uvumela ukusebenza amaqembu ehlukene muscle ukusebenzisa kahle kwamalunga. Ezimweni eziningi, nokuqaliswa kwalo akudingi imishini ekhethekile.

Inzuzo lesi sivivinyo futhi ayikwazi phansi: ngaphezu umthwalo phezu izingalo, push-ups ithuba lokuqinisa imisipha pectoral belethwa ifomu yomgogodla bese ucindezela. Futhi uma kusadingeka ezikudidayo phezu umbuzo "Bangaki zifunde ukwenza push-ups?", Bese uzoba nesithakazelo ukuze ufunde mayelana nezinketho sokuthuthukiswa le ndinganiso Wabasaqalayo.

Classical ukusebenza amasu

Ngokuvamile, Wabasaqalayo abanesifiso sokufunda indlela push-ups ngezandla, okuwukuthi ngendlela yendabuko. yokubeka okunjalo lapho umuntu ligxile izinyawo nezandla, isabizwa ngegama "Army" noma ngokuthi "yekani amanga". Lesi sikhundla ezivamile, elula futhi owaziwa, kungaba balukhulume noma ubani kalula. Ukuze uqonde kangcono ukusebenza inqubo zasendulo push-ups, zama njalo enze izinyathelo ezilandelayo.

1. Sicela umise amanga. Ukuze wenze lokhu udinga ukubeka izandla zakho phansi ngaso ububanzi ehlombe. Emuva nasemilenzeni kumele ahlale ngqo, zifana kuya phansi.
2. Gobisa izindololwane zakho, ukwehlisa esifubeni kwesilevu phansi. Ngemva kwalokho, ukubuyela ukuqala isikhundla.

Nakekela ugodle yakho elingaphansi lalithi parallel phansi futhi engavuswanga, noma, Ngakolunye uhlangothi, walala izimele.

Ukususwa okunjalo kungaba kwenziwe ukuhlala hhayi nje endaweni izandla, kodwa futhi ku iqupha, phalanges noma iminwe.

Kusukela ekuqaleni ....

Uma ungakwazi ukwenza lezi zinyathelo, lula umsebenzi uqobo. Ukuze wenze lokhu, ungasebenzisa isikhundla umzimba ezahlukene - ame ngamadolo. Kulokhu, kugcizelelwa hhayi ngezinyawo, futhi amadolo, amaqakala sawela kanye lift engcono. Belingana nabo, kukhona enye indlela elula letfutfukisa imisipha yakho kanye yokubalungiselela ekuphumeleliseni ngalokuphelele umsebenzi. Uma ungazange wafunda kanjani ukufunda ukuba ekhama kusuka emhlabathini, zama ukwenza ukunyakaza efanayo, omi eduze udonga. Ema eduze kwalo (noma iyiphi enye mpo indiza ebusweni) bese ubeka izandla zakho njengoba uyobe wenza esiyilweni. Ukugcina isikhundla ngqo emgogodleni futhi izinyawo zakho ehlombe-ububanzi ngaphandle, agobe izindololwane, ngokuletha umzimba odongeni. Ukwenza inqubekela phambili, kuthatha umoya, waqonda, exhale. Uma imisipha ngokuqina kancane, ungakwazi izinkinga lesi sivivinyo, bemele kude odongeni nokwenza push-ups engela mpo.

Kanjani ukuze ufunde ngokushesha ukuthi ukwenza push-ups?

Kukhona umzimba eziningana ezivela ezinhlakeni sawo esiningi ukukusiza kunonophisa kutfutfukiswa timphawu ezemidlalo. Qala ukulungiselela indlela elula, ngokwenza press ebhentshini nge dumbbells. Ngokuvamile, kwenziwa ebhentshini flat ububanzi.

Inketho Two: ufake engela. Ukuze uqonde ukuthi zifunde ukwenza push-ups kulesi sikhundla, uzodinga ebhentshini nakunoma iyiphi enye ukuma okwathathwa izonikeza ukhululekile degree enyakazayo phansi.

Noma imiphi yale okuthunyelwe ezihlongozwayo ezingenhla zingase zibonakale zingasho ngokweqile eziyinkimbinkimbi noma, kunalokho, kulula, incike imfanelo yakho ngabanye kanye imizwa yomuntu. Kodwa kunconywa ukuzisebenzisa zonke, umane kushintshana ukufeza imiphumela izinga lapho ukuqeqeshwa.

Yini ukukhumbula zifiki?

Yima kanye emadolweni noma ngokwenza izivivinyo esimweni mpo (kusuka odongeni), eqinisweni, elula. Njengoba ngokuvamile ukuqala abantu abanesithakazelo umbuzo "Bangaki zifunde ukwenza push-ups?", Hhayi kokuba ngemuva ukuqeqeshwa ngokomzimba (abasubathi abasha, amantombazane, intsha). Kodwa kubalulekile ukukhumbula esinye isici: inguqulo enesisindo esilula kuphela ukufunda izinto eziyisisekelo lesi sivivinyo. Push-ups nama-ngamadolo kungaba ukuguga, ngesikhathi esifanayo hhayi ukukwazi ukwenza zakudala push-ups amanga. Ngakho-ke, ukuqonda algorithm ukunyakaza nokwenza kalula 15-20 ezinikezwa ku yokubeka, uqhubekele inkinga. Zama ukwenza okungenani ngokugcwele push-ups lokuqala sidlule elungile imisipha uhlobo.

Futhi ungakhohlwa mayelana Amazing. cwaningo owandulelayo imisipha kuzosiza ukugwema ezingemnandi imiphumela Amazing: ubuhlungu, ukulimala, Ukwenyela. Musa ukuxosha ngamarekhodi osheshayo, njengokuthi "kusasa Cindezela izikhathi ezingu-100." Better ngokwanele ukuhlola amandla akhe, ngisho noma une umgomo othile, uzama ukuya kuso, kancane kodwa ngokuqinisekile. Khumbula: ukubulawa efanele push ukuletha Wabasaqalayo ewusizo: Odlula ezinikezwa ambalwa engaphelele "washesha."

Bese yini?

Ngakho uqonde indlela ukwenza push-ups, zama futhi ujabulele imiphumela yokuqala omuhle. Halala! Kodwa, ngoba siqaphela ukuthi zemidlalo impumelelo enjalo ehlombe futhi uzibuze umbuzo esinengqondo: "Futhi yini okufanele silwele okuningi?". Izinketho eziningi, empeleni, ngoba zakudala push-ups - umsebenzi eziyisisekelo. Ungakwazi ukulondoloza njalo imisipha ithoni, wahlanganyela ohlelweni ngabanye, ungazama ukufeza imiphumela 100 push-ups, okuyilona elisebenzayo futhi kubagijimi abaningi uhlobo kwerekhodi. Futhi ungazama ngokwakho kolunye uhlobo umsebenzi, isibonelo, qala push-ups nemigoqo. Kukhona lokuzikhethela!