Uhlelo push-ups. izinhlobo push-ups

Dips ilula, asidingi izimo ezikhethekile kanye namadivayisi. Kulokhu, ungakwazi uyifinyelele imiphumela amazing, inqobo nje uhlelo push-ups lilungile, futhi amakilasi aphethwe njalo.

Imiphi imiphumela esingayilindela uma ufinyelelwe?

1. Ukuthuthukiswa sokukhuthazela amandla.
2. Kutfutfukiswa dexterity, amandla kanye nesivinini izimfanelo.
3. Lokulingene Ukwakha-up imisipha.
4. Ukuqinisa ka kwebhande ehlombe cindezela.
5. Ikhono ukulawula umzimba wakho kahle.

Yikuphi imisipha baqeqeshiwe?

Afakwe umsebenzi amaqembu kwemisipha ezihlukile. Konke kuncike ukusebenza imishini futhi uhlobo umsebenzi. Ngokuvamile, amaqembu amathathu umsebenzi: deltoid, triceps, pectoral. Ngaphezu kwalokho, ukunwebeka kwemisipha cindezela, kanye kwimodi static - ngemuva imisipha, imilenze, intercostal.

izinhlobo push-ups

Kukhona izinhlobonhlobo eziningana, lapho ungase ukwazi ukudala ngezifiso uhlobo oluthile lokuzivocavoca. Push-ups angadida, kanjalo kuzuzwe nomphumela othize. Kuye ngalokho iqembu imisipha kumele athuthukiswe, usebenzisa umsebenzi namanye Hands. Push-ups Wabasaqalayo kungase kwenziwe ngendlela samuntu lula. Ngakho, kanye umzimba zakudala ingasetshenziswa ne emincane noma ebanzi Ngezandla, push-ups ngesandla esisodwa, kanye izinsimbi, ne Ukugcizelelwa ngamadolo akhe, ekukhiqizeni izinyawo ebhentshini, nge ekhethekile izingalo, ngezibhakela futhi iminwe.

ukusebenza inqubo

Ngaphandle inqubo efanele elamukelekile ngeke kulindeleke. Kubalulekile ukukhumbula ukuthi ngesikhathi umsebenzi imisipha kudingeka bazizwe, ngakho-ke kubalulekile ukuba akwazi ukugxila kuzo. Akufanele sibakhohlwe mayelana ukuphefumula: wehlele - ukuphefumula, ukukhuphuka - exhale. Lapho push-ups emuva qondanisa, izibunu bengavuswa. Esikhathini isikhundla sokuqala ukugcina izingalo eyeluliweyo. Umzimba sehliswe eguqa izingalo ngesikhathi izindololwane. Chest eduze ngangokunokwenzeka ukuze phansi, kodwa hhayi ingawuthinti.

pushups uhlelo

Sikhanyisiwe izinhlelo ezahlukene ukuqeqeshwa Wabasaqalayo nabagijimi abanolwazi. Kukhona izinhlelo ngenyanga, uma sebehlanganisa amasonto angu-6, awu 15, uhlelo "100 push-ups", "10 X 10" nabanye. abasubathi abaningi abanolwazi ezakha iqoqo umzimba wena.

push-ups hlelo Sisuka phansi, kuncike Izinjongo ukuqeqeshwa. Uma ufuna ube namandla athe xaxa, udinga ukwenza inombolo enkulu ezinikezwa. Ukwandisa imisipha kudingekile ukwenza ezinikezwa akukho kuka 12, kodwa eduze nokuqapha ukusebenza inqubo, kanye izinkinga umsebenzi, okusho push-ups ngesandla esisodwa, usebenzise isibambo ukusebenzisa izinsimbi.

push-ups hlelo kusukela phansi ingase ihlanganise izinhlobo ezahlukene umzimba, lapho esiphezulu ukusebenza iqembu ethile imisipha.

i-triceps

Nge isilinganiso Izandla

Izandla mayelana ububanzi ehlombe ngaphandle. Izindololwane ngokukhomba emuva, ukugxila izintende, iminwe phambili. Izinyawo zabo njengoba isimo sikuvumela, kodwa akufanele kube ebanzi kuka ehlombe ububanzi ngaphandle. Ngu eguqa izindololwane izandla zibekwe emuva cishe eseduze esifubeni. Uma ugxila ngezibhakela, iminwe ukuze ujike ngaphakathi. Ithuba inketho ukukhanya - izandla ebhentshini, izinyawo phansi. Inguqulo eziyinkimbinkimbi - izingalo phansi ngemilenze yakho ebhentshini.

With ekwakhiweni ewumngcingo wezandla

Izandla ukuphumula ngokumelene floor esifubeni ezingeni, izintende abasondelene, iminwe ikhomba phambili. Imilenze ku ububanzi esifubeni, kungaba kancane ebanzi. Uma ukoma izindololwane zakho ukuhambisa emuva kancane ohlangothini, esifubeni sakhe kancane ithinta entendeni. Lolu hlobo lwe-push-ups kubhekwa nzima. Ngaphezu triceps asathuthuka futhi phambi ugongolo deltas.

Ukuze imisipha pectoral

Izandla ukuphumula ngokumelene phansi, ukubenza cishe kabili njengoba ububanzi njengoba emahlombe, izindololwane kanjalo athole uhlangothi, ukugxila izintende, iminwe phambili. Izinyawo ebanzi kuka ububanzi ehlombe musa ukuzalela. Uma ukoma izindololwane yakho kufanele ngaso sonke isikhathi iqondiswe izinhlangothi. Izinqe up Ningaphakamisi noma bend - umzimba okufanele kuqonde. Ungakwazi uyenzele kwagcizelela noma inguqulo enesisindo esilula, njengoba umzimba nge isilinganiso Hands. Uma Igxila ngezibhakela, iminwe emuva.

Ne Ukugcizelelwa uhlangothi

Ukuze ugcine ibhalansi yakho, imilenze kumelwe ibekwe abaningi ngangokunokwenzeka, izandla ebanzi kuka ububanzi ehlombe. Omunye isandla ngemuva ukuqala. Push-ups endololwaneni ezikhomba ohlangothini. Ukuzivocavoca eba imisipha pectoral futhi triceps. Ukuze ubambe umzimba zilingana badinga cindezela evuthiwe.

Loaded

Ukuze lesi sivivinyo, agqoke ama ekhethekile ezinesisindo noma ukubeka ngemuva idrayivu induku. Esimeni sesibili, ungacela umsizi ukubona ukuthi umzamo kayiwanga.

eminweni

Lo msebenzi othuthukisa amandla emabhulashini esihle futhi kuqinise amathambo. Ungenza umsebenzi kwesilinganiso, nge emincane futhi isitatimende ezibanzi izandla. Uma iminwe ababuthakathaka, kuzomele uqale aliqinisanga isandla ngumuntu umzimba kancane nzima.

nge izingalo

Ukuze isifundo engcono imisipha usebenzisa izibambo ekhethekile. Kulokhu, uhla motion anda. Kunalokho, kungaba izibambo ukusebenziswa ukuphumula entendeni. Ngenxa lolu hlobo push-ups bayatfutfuka amandla izinga, athlete ifunda ukulawula kangcono emzimbeni.

nge ukotini

Lokhu yakhelwe ukuthuthukisa dexterity, amandla kanye izimfanelo isivinini. Izingalo nemilenze kudingeka ukubeka ebanzi kuka ububanzi ehlombe. Khona-ke bacindezela off ngokushesha ukwenza ukotini soft kakhulu futhi phansi izikhali zakhe. Phakathi umzimba izandla ukuhambisa ngokushesha okukhulu. Okunjalo push-ups Kunconywa okwakwenza abashayi-sibhakela nezinye abaculi bokulwa.

Pushups. iprogramme Wabasaqalayo

Into yokuqala ukuthola izinga lokuqeqeshwa, ie bangaki push-ups ungenza kwelinye indlela. Ngokuvamile, Wabasaqalayo Awukwazi ukwenza, futhi 10 rep.

push-ups hlelo kusukela phansi kuzoncika izinhloso. Ngokuvamile ngosizo lesi sivivinyo, abasubathi ukuthuthukisa amandla nokukhuthazela. Kulokhu, udinga ukwenza inani elikhulu izindlela ngekhefu ezincane.

Ngosuku lokuqala indlela yokuqala, ukwenza inombolo enkulu kunazo zonke ezinikezwa. Khona-ke uphumule hhayi ningi than 2 amaminithi. Eyesibili indlela ukwenza kancane, futhi lokho kulungile. Ingabe ngosuku 5 amasethi, rep - eziningi kanjani intando. Ukuqeqesha kule modi uze uthole ukwenza inombolo efanayo rep zonke amasethi.

Ukuze isigaba esilandelayo sokuqeqeshwa kuyadingeka ukuze usethe indinganiso entsha. Ngokwesibonelo, wenza 15 rep. Manje kudingeka senze ngaso 25. Futhi enze 5 amasethi ngelanga nesitimela uze uthole ukwenza wonke amaqoqo angu-25.

Manje udinga ukuya 10 nama ikhefu phakathi kwabo saba 1 iminithi. Izindlela ukwandisa inamba 15, inani ezinikezwa kufanele okungenani 3/4 esiphezulu yayo (isib, esiphezulu - 30, omunye isethi umsebenzi ke kufanele kwenziwe izikhathi okungenani 22). Lapho ukwazi ukwenza izikhathi 22 indlela ngayinye, ukwandisa inani ezinikezwa ku 1, okungukuthi ukwenza 15 X 23.

imithetho ukuqeqeshwa

1. Ngaphambi kokwenza push-ups ukwenza Amazing.
2. Ukuqeqesha katsatfu ngeliviki, kancane kancane ukuthuthela imisebenzi yansuku zonke.
3. Ukuze ugcine ithrekhi imiphumela, kulungile ukuthatha amanothi.