Vala isango push-ups - indlela ephumelelayo ukudonsa triceps nezinye izicubu. okunye

imisebenzi Ezemidlalo silinganisela ngendlela enengqondo njalo sikuzuzise impilo. Ngisho noma umuntu akakwazi, nganoma isiphi isizathu, ukuya ejimini, noma umane uphuthelwe bezilolonga, angakwazi njalo ukuthola enye, bekuyoba ufisa. Ngakho, uchungechunge umzimba ku simulators noma ngokusebenzisa induku kungenziwa ngokukhululekile sithathelwe indawo ehlukile. Omunye lawa isango eduze push-ups ezikuvumela ukumpompa ngokugcwele triceps, kanye ngaphakathi esifubeni, amahlombe futhi imisipha esishwibweni. Ake sizame ukuba sicabangele imininingwane lesi sivivinyo ngaphezulu ukuze ugweme amaphutha inqubo nokuqaliswa kwalo futhi kukhishwe kuyo kakhulu kusukela Amazing yakho.

Empeleni, cishe yonke imisipha uzotshala kungenzeka ngaphandle Ukuvakashela ejimini. Nokho, umphumela ngeke esheshayo noma kuthathe isikhathi esijana, kodwa iqiniso liwukuthi. Vala isango push-ups nje uvumele ukumpompa ngokuyinhloko triceps akuyona okubi kakhulu ukwedlula press of a bar isango eduze. Ngokusebenza yabo, kufanele uqale ukuthatha indawo yokuqala. Kuyinto ukuba gxila amaphuzu amane, njengoba i-ezivamile push-ups, kuphela entendeni izandla ezibekwe phezu kwesinye, noma ukuthi kukhona nabo nomunye index ngomunwe kanye isithupha, ngokulandelana.

Ungakhetha hhayi ngempela ukuma ejwayelekile, kodwa into esemqoka - ukuze entendeni yesandla izandla phakathi umzimba lapho insaliwe. Kuvunyelwe kuphela offset yabo ngenhla noma ngezansi esifubeni, konke kuncike ngenhloso yokululama lokhu noma kuleyo ngxenye triceps e ngezinga elikhulu. Ngakho, cishe wonke umthwalo uwela ngokwemvelo ukuze isandla. Vele ungakhohlwa ukuthi bezinhlamvu umzimba akusho bend noma phezulu noma phansi, futhi cishe zifana kuya phansi, emuva kwakhe kwaba bushelelezi kakhulu.

Vele agobe ingalo kumele kube kuqondile aphuze iwe, cishe ngokuthinta esifubeni kuya phansi. Vala isango push-ups phakathi nokulungisa izandla kumele kwenziwe ngejubane elikhulu, futhi ngemva isandiso umnyuziki kuyadingeka ukwenza sekhefu elifushane ukuba ugxile umthwalo ezengeziwe. I okhishwa ngamakhala kwenziwa ngesikhathi isandiso. Ngemva kokuqeda icebo lakhe inani ezinikezwa, kungcono ukuba baphumule imisipha imizuzu 1-2, kanye ngesikhathi Simulator isethi noma ezinye 'nensimbi'.

Uma ingxoxo waphendukela indlela ehlukile ukopha, kubalulekile ukuchaza kafushane ukusebenza ekusebenziseni flexor. Nciphisa isango wokudonsa ups hhayi kuphela esikhundleni usuyinto ukudonsa biceps usebenzisa barbells noma dumbbells, kodwa zisekhona eziningi eziwusizo. Okokuqala, ngalesi edonsa ingalo izimisele endololwaneni nesiphanga ngokuhlanganyela, esinikela umthwalo amavolumu enkulu biceps kwemisipha, kunokuthi usebenzise induku. Okwesibili, edonsa elibambe ewumngcingo, ezifana push-ups, hhayi kuphela ukulayisha imisipha ngokugcwele, kodwa futhi ukudala ukungezwani nedlanzana labanye. Ikakhulukazi, lawa lat, trapezium imisipha, ngokwezinga elithile, ngisho nezinsana kanye ehlombe. Nokho, futhi kuyadingeka, njengoba kudingwa yi-isango eliwumngcingo push-ups, banamathele ukuzivocavoca imishini.

Esigabeni asebenzayo kuyadingeka ukwenza ukunxanela umzimba umugqa ezingeni esifubeni engenhla kanye ikhefu. Lokhu kulandelwa ukwandiswa izandla, okuyinto kancane. Slow imisipha esisuka futhi intuthuko eyengeziwe kudlala indima esemqoka ekuqalisweni efanele.

I imikhondo ngenhla esiphethweni sokuthi ukusebenza emzimbeni wakho ngezinye izikhathi kudinga ukuphikelela womuntu futhi isifiso, kunokuba ngokuvakashela ejimini. Alternative umzimba babaziwa kudala, futhi eziningana zokuqeqesha, kuhlanganise ubunjalo amasosha, kukhona isisekelo okwandisa amandla, isivinini nokukhuthazela izimfanelo.