Kanjani ukwandisa inani push-ups? izincomo esisebenzayo

Dips akuzona kuphela ngempumelelo ukuqeqeshwa amandla umsebenzi, kodwa futhi ukukhonza enhle kakhulu gaphambi belungiselela ukuqeqeshwa. Akudingeki ukusebenzisa imishini ezemidlalo angadingi utshalomali enkulu yesikhathi. Nokho, abantu ongaqeqeshiwe kunzima ngempela ukuze uthole imiphumela umxhwele. Ngakho, ngaphambi kokuba uqale ukuqeqeshwa, kubalulekile ukuba baqonde indlela ukwandisa isibalo push-ups kuleli sonto.

Indlela ukuthatha isikhundla lesifanele komzimba?

Ngaphambi wokuqonda indlela ukwandisa isibalo push-ups, kudingeka ufunde ukuthatha sokuma lesifanele. Ngakho, ngokuhamba indlela ngamunye kule sikhundla yendabuko entendeni kufanele siphumule phansi at ibanga kancane kuka nehlombe-ububanzi ngaphandle. Kuyadingeka ukuba izinyawo futhi emuva abangu welula emgceni locondzile. Kuphela kuleli cala, ngesikhathi bezilolonga izosetshenziswa esifubeni, amahlombe, izingalo, imisipha ukuthuthukisa ngokuvumelanayo.

izinhlobo push-ups

Ngokusho ubunjalo isandla kulungiselelwa-ups, ukuhlukanisa pushups evamile, ububanzi futhi ayibanzi. Esimweni sokuqala, entendeni ibekwe ububanzi ehlombe. ekwakhiweni Okubanzi Kuhilela ukuthola emikhawulweni kusimo lapho ibhodi lemisindo futhi ingxenye ehlombe kukhona at engele kwesokudla isihlobo komunye nomunye. With izintende elincane 'ngokwanele "kukhona at esifubeni ezingeni.

kulungiselelwa Jwayelekile ivumela izandla ukwenza ukugcizelela oyinhloko kwenaba we triceps, amahlombe, imisipha esifubeni. Lapho obeka nemilenze zisetshenziswa ngendlela ebanzi isikhundla, triceps nasesifubeni. Endabeni Ngezandla umthwalo ewumngcingo main uwela emahlombe.

Isisindo esikhulu

Ukuze uqonde ukuthi ukwandisa isibalo push-ups, udinga ukwenza rep abaningi ngesikhathi indlela njengoba namandla omzimba kunjani ukuvumela. Okokuqala sidinga ukuqonda esiphezulu yayo. Ngokwamukela ukuma lesifanele, ukwenze push-ups nje imisipha uqale ukuwenqaba. Ngaphezu kwalokho, ungakwazi ukulungisa isikhathi kwathatha ukwenza khawula inani ezinikezwa.

Phumula phakathi amasethi

Ngemva indlela ngayinye kuyadingeka ukunikeza imisipha ukuba uphumule. Phumula Kunconywa njengoba isikhathi esiningi sasetshenziswa indlela yokuqala. Ukuze kwenqwaba yabantu ongaqeqeshiwe, le nkathi imizuzwana mayelana 20-30.

Breaks phakathi ukusebenzisa

Kanjani ukwandisa inani push-ups? Ngakho ukuthi imisipha ukhule, futhi ngenxa yalokho, imiphumela iba ngcono, ngakho umzimba ethatha iholidi eside. Cishe, ngosuku olulodwa ngemva Amazing kuqala izingalo, esifubeni kanye emahlombe ngeke Ache. ukusabela okunjalo kuyinto ejwayelekile. Kulokhu, isixazululo esingcono kakhulu, okuyinto kamuva kuyoba ukunikeza imiphumela esiphezulu, izifundo kuyoba njalo ngemva kosuku.

Intuthuko Imiphumela

Indlela ngokushesha ukwandisa isibalo push-ups? Kuyinto okwanele indlela ngamunye ukuzama ukwenza rep ambalwa ukudluliswa ngaphezulu umkhawulo ubunikazi. Cishe, ngeke bakwazi ngokuqhubekayo ukwandisa isibalo push-ups ngesikhathi esilandelayo isinqumo-yokubeka. Ngakho-ke, ukuze bathole inqubekelaphambili Imiphumela kuwufanele emasontweni ambalwa ukusebenza ngaphambilini osungulwe ezingeni esiphezulu. Kwaze kwaba yilapho sebeshiye ungazama idlule lomkhawulo.

Isifundo amaqembu ahlukahlukene muscle

Ukuze uthole ukuthi ukwandisa isibalo push-ups, kufanele ucabange isifundo avumelanayo imisipha yomzimba engenhla. Lokho kwenza lokhu kusebenza enye ezinikezwa e Racks ngabanye. Ngokwesibonelo, e indlela yokuqala kungenzeka iphendukele push-ups evamile, eyesibili neyesithathu - isibhakela iminwe noma ezibanzi noma emincane yokubeka.

Owenza izindlela zabo zokuqeqesha

Kanjani ukwandisa inani push-ups? Liqiniseke kangakanani ingabe ukwandisa inani ezinikezwa ngeviki? Lapha kubalulekile ukugxila esiphezulu yayo. Ngokwesibonelo, push-up 20 nokukhawulela kungenzeka emzimbeni. Uma elamukelekile 100, e inani sansuku zonke ukwenza inombolo ethile ezinikezwa. Nini futhi kanjani le yi kuyofezwa, akunandaba. Into esemqoka ukuthi inani eliphelele ezinikezwa kuholele ipharamitha ofiselekayo.

inqubo kungase kusekelwe isibonelo ngenhla kanje:

• 2 amasethi ezinikezwa 50 ngosuku;
• 25 push-ups, ihlukaniswe 4 amasethi;
• 10 rep njalo ngehora ekuseni nakusihlwa.

Yanikeza umbono engasetshenziswa ukuze kwakhiwe ukuqeqesha lula kakhulu. Into esemqoka - ukwenza umsebenzi njalo, ngokuvumelanayo ukusabalalisa umthwalo usuku lonke. Umsebenzi ngokuvumelana uhlelo ezikhethiwe Kunconywa izinsuku ezingu-10. Ekupheleni kwaleyo nkathi, udinga ukuhlola imiphumela, ake umzimba uphumule ngemva kwezinsuku ezimbalwa.

Ekuphetheni

Njengoba singabona, ukuthuthukisa imiphumela ezabo push-ups akunzima kangako. Ukuze wenze lokhu, nje kudingeka ukwakha ukhululekile umsebenzi Uhlelo nokuvivinya umzimba njalo. Ukuze kuzuzwe efiselekayo, kufanele ucabange ngokuhlanganisa push-ups nezinye imithwalo, ezifana wokudonsa ups kubha, Ukutadisha abdominals.