Kanjani ukwenza push-ups ukumpompa webele imisipha, ngaphandle induku?

Sikhanyisiwe Ziphampa imisipha esifubeni yakha ngalé kwezindaba ukuthuthukiswa enesibindi futhi ezimisele ezingokwenyama. Push-ups abhekwa ekusebenziseni elula kakhulu futhi ezingabizi, ngoba zisebenzisa esisindo kuphela yabo. abasanda kuqala umdlalo ukhathazekile mayelana nendlela efanele musa ibenze abantu abadala ekhiphela up the imisipha pectoral?

I version zakudala push-ups iqala ngeqholo efanele: izandla ehlombe-ububanzi ngaphandle, emuva ngqo, okhalweni hlangothi, entendeni parallel emzimbeni. Lapho ukwehlisa kwisitezi kuyadingeka ukuze balondoloze umugqa oqondile entanyeni kuya onyaweni, bezama uthinte yokudla phansi. I izindololwane kufanele iqondiswe izinhlangothi bese yakha i-engela 45 degrees ku flexion. Indlela zakudala ukusunduza nombala ukulayisha zonke imisipha esifubeni, triceps, delts phambi, wehlise back nemisipha besisu.

Okokuqala ichithwa ukuqeqeshwa sendlela kahle musa ibenze-ups. Ukuba yinkimbinkimbi ekusebenziseni ngenxa yokuthi lo msubathi has ukukhulisa 75% of the umzimba wakhe siqu. Ngemva kokwazi kahle inqubo, ungaqala zifezeke eziyisisekelo izinhlobo push-ups izikhathi 2-3 ngesonto, ukwenza 10-15 ezinikezwa kanye nokuphumula ngeminithi elilodwa phakathi izindlela ezintathu:

1. Isitatimende ezibanzi yezandla esebenza nut pectoralis kwemisipha emikhulu, ikakhulukazi ezindaweni yangaphandle.
2. Okuzobe kudlalelwa izandla eduze umzimba kanye sihoxise lokhu kwaziswa izindololwane izimisele iqonde emuva ngokuthi "Intethe" futhi kuthinte endaweni isilinganiso imisipha pectoral.
3. ekwakhiweni izandla Esincane ukulayishwa kahle ngaphakathi ngemishayo yangaphakathi esifubeni imisipha ukuthi bodybuilders eziningi musa unakwe ngokwanele.

Sondela impikiswano yokuthi indlela efanele musa ibenze-ups ukumpompa imisipha esifubeni, kubalulekile ukuba umcabango: isibonelo, ukuhambisa isandla balifundisise imisipha.

Lapho izinhlobo ezinkulu push-ups sekulula, sekuyisikhathi ukuxakeka. Ukuze uqonde ukuthi ukwenza push-ups imisipha esifubeni kahle, kungase kudingeke uqonde into eyodwa - push-ups kukhona ephambene press ebhentshini. Ifaka ebhentshini ingalo noma izincwadi eziningi ezikhuluma, lingalayishwa nge Ezansi imisipha pectoral. Imilenze imphakamisele isiteji, bephoqeleka ukuba asebenze engxenyeni engenhla imisipha. Ukubambezeleka umlenze owodwa emoyeni futhi kwandisa umthwalo. Lapho umsebenzi Ushintshe kufanele ngokuqinile ulandele inqubo - ukwazi ukuthi ukwenza push-ups. Ukuze ekhiphela up imisipha pectoral, abasubathi belulekwa ukubeka izandla nezinyawo emabhentshini noma izihlalo, evumela welule kakhulu imisipha pectoral, yakha wabuka zabo zangaphandle ngapha nangapha. Ngokufanayo ezokwelashwa isenzo push ibholo kuthiwa Ikhutjhwe yi omunye izandla. Ucwaningo olujulile imisipha enikeziwe.

Plyometric pushups gxuma kuyinkimbinkimbi ezandleni. Ungakwazi sifinyelele kuyo leyo ndawo, okwenza ukotini, noma ukuhambisa izandla emoyeni kusukela phansi egqumeni futhi emuva. imithwalo Dynamic neqhaza ngokushesha kwemisipha ukukhula.

abasubathi Advanced basizane futhi iphakamise indlela yokukwenza push-ups ukumpompa up imisipha pectoral ezindaweni okusalele emuva, ukubukela imisipha uhlobo phakathi izindlela ezihlukahlukene zokuvivinya umzimba. Khumbula ukuthi ungahlala izinkinga ukuqeqeshwa: ethatha njengoba izinkinga zokwenza ubhaka ngamabhuku, cindezela kuphela ngesandla esisodwa, sebenzisa dumbbells noma kettlebells.