Kanjani ukwakha webele ngenxa push-ups

Abantu abaningi nje dream mayelana ukuma ekahle. Kodwa ngokugcwele liveze obala kuncike kwelinye sihloko ngeke isebenze, ngoba kwakuzothatha isikhathi esiningi. Kulesi sihloko sizoxoxa imisipha esifubeni. Akusiyo imfihlo ukuthi kuleli zwe lanamuhla, abantu abaningi banesithakazelo umbuzo kanjani ukumpompa webele esebenzisa push-ups. Ukuze wenze lokhu, kukhona ezinye izivivinyo ezithile, lapho ufuna sifinyelele lo mgomo.

Izinhlobo ekhona push-ups

1. Jumping pushups. Yenza le push-ups nge ukuphakama amancane, mayelana nanhlanu amasentimitha kusuka ezisekelweni ezimbili. Udinga ukubeka izandla zakho phezu ukwesekwa, kancane bend izindololwane lakho, wenze gxuma encane ukuyohlala ukusekelwa emuva. Nalokhu hlobo push-ups hhayi kuphela ulele esifubeni, kodwa futhi evuthiwe apharathasi vestibular.

2. pushups Wide. Ukuze ukumpompa esifubeni abaningi bavame ukusebenzisa lolu hlobo push-ups. Le ndlela yokubamba izinhlanzi zivame kakhulu. Uma wenza lolu hlobo umsebenzi muhle zangaphandle Pecs akhishwa. Isisetshenziswa Kwenziwa ngokubheja izandla phezu ibanga eye yasakazwa kabanzi.

3. Nciphisa push-ups. Lo msebenzi wenziwa, kunalokho, ekukhiqizeni isandla at ibanga okungenani komunye nomunye. Ukuze afeze push-ups usesimweni esinjalo, kudingeka ubeke izandla zakho eduze ngangokunokwenzeka, ne izithupha angamthinti nomunye. Lokhu kusiza ukuthuthukisa iqembu yangaphakathi kwemisipha pectoral.

4. pushups esiphakanyisiwe. Nge lesi sivivinyo ungakwazi ukumpompa webele, okungukuthi ezifundeni ezithile. Ukuze enze, uzodinga ebhentshini encane. Kukhona futhi izinhlobo ezimbili zezinkantolo push-ups nge eyehlelayo: push-up kanye push-ikhanda esiphendula esibhekisa phansi. Okuzobe kudlalelwa izandla ngenkathi enza lezi umzimba kumele kube ezingaphezu kuka ububanzi ehlombe.

5. Plyometric push-ups. Lezi umzimba kuyoba usizo kulabo bantu hhayi kuphela ufuna ukumpompa webele, kodwa ukuthuthukisa amandla kanye nempilo jikelele. Ukuze ekusebenziseni lolu hlobo kuyadingeka waklebhula ryvkoobraznymi ukunyakaza ukuze umzimba imizuzwana embalwa, sasiwumsebenzi emoyeni ngaphandle ukwesekwa. Kuyadingeka ukwenza isandla ukotini, lapho wenza isikhundla sokuqala udinga umzimba kancane bezama phansi.

6. Push-ups ne ngamadolo. Ukuze lolu hlobo umsebenzi kuyadingeka ukubeka ngaphansi ngamadolo yakho into ethambile. Ngaphezu kwalokho, kufanele athathe isikhundla sokuqala futhi ubone ukuthi ikhanda nomgogodla kukhona ezingeni elifanayo. Kube sekulandela push-ojwayelekile uqhubeke. Lolu hlobo umsebenzi kuhle kulabo abafuna ekhiphela up esifubeni ngesikhathi esifushane.

7. pushups Standard. Ukuze uqhubeke ne umsebenzi onjengalona, udinga ukuthatha isikhundla lesifanele: izandla kumele afakwe kancane ebanzi kuka ububanzi ehlombe, inhloko kufanele yakha umugqa oqondile nge yomgogodla. Umthwalo oyinhloko zalezi umzimba ukunikeza izicubu esifubeni isilinganiso.

isiphetho

Manje ngoba sewuyazi ukuthi indlela yokwakha esifubeni emahlombe usebenzisa isethi kahle elula umzimba. It uhlala kuphela ukuba uqaphele ukuthi indlela eya push-ups kufanele kube njalo. Kungenjalo, lutho intando enhle yokufeza. Inhlanhla nge self-ngcono yakho!