Njengomthetho, iqembu ngalinye lemisipha kukhona okungenani ukuvivinya okukodwa, okudingekile ukuthi kungabi namasimulator noma izisindo ezinkulu. Ukuzivocavoca okunjalo "okuphezulu" kuyi-push-ups ephindaphindiwe ku-triceps. Okokuqala, ikuvumela ukuba upompe ama-triceps ngangokunokwenzeka ngokuhlukaniswa, Ukusebenza kuphela ngesisindo sabo, esibalulekile kulabo abagijimi abakhetha ukuqeqesha ekhaya. Ama-push-ups azobuyela emuva azoba ukuqeqeshwa okuphelele kwamantombazane abathanda ukuqina, ngoba abathandi ukusebenzisana nensimbi, besaba ukususa imisipha. Kodwa kufanele wazi ukuthi lona wesifazane, ngenxa yezici zomzimba, akakwazi ukwakha imisipha ngisho nezisindo. Ake sibheke ukuhlukahluka kwalokhu kuhlola ngokuningiliziwe futhi ubone ukuthi ungayenza kanjani ukuthi iphumelele kakhulu.
Ama-back push-ups avela ebhentshini
Lolu hlobo lwe-press reverse alukhuli nje kuphela izicathulo zezingalo kanye nehlombe, kodwa futhi linikeza umthwalo omuhle emhlane wangaphezulu kanye ne-fascicle engenhla, ebaluleke kakhulu emantombazaneni, njengemisipha yamapectoral enembile eyenza amabele amantombazane ahlasele. Ama-push-ups asemuva ebhentshini ayenziwa kanje: ukugxila izandla ebhentshini elisekugcineni kwakho, ugcina imilenze yakho isulekile futhi ikhululekile ngaphansi kwezinga lesikhumba. Lokhu kukuvumela ukuba ususe omunye umthwalo kusuka emisipha yabezindaba bese ufunda ngokuzenzekelayo izandla. Kuyinto ebaluleke kakhulu ukwenza lo msebenzi kancane kancane, ngaphandle kwama-jerks obukhali, ukuze ungalimazi umgogodla wemisipha yehlombe. Inzuzo yalokhu kuvivinya ukuthi i-forearms nayo iqeqeshiwe ngaphezu kwalokho.
Amaphutha okubuyela emuva kusukela phansi
Lokhu okuhlukile kokusebenza ukuthi ukuphumula kwesundu kunesilinganiso esifanayo, ngakho-ke uma ukwehla nokuphakamisa, ingxenye yomthwalo Uzodluliselwa emisipha ye-rectus yesisu kanye nemisipha yesifunda se-pelvic, unike ithuba lokusebenza umshini wokunyathelisa, okuzokwenza isisu siqine futhi sibe nesicaba. Ukugcizelelwa okukhethekile kufanele kwenziwe endaweni ephakeme kakhulu yokukhuphuka, ukulungisa isimo sesigamu esisodwa noma ezimbili, bese wehla phansi. Lokhu kwenziwa ukuze ungagcini imisipha enkingeni ye-static njalo, kodwa ukuze ubanike ithuba lokulula kahle. Kodwa lo msebenzi awukwazi ukubizwa ngokuthi ifomu elenziwe lula! Ama-back-ups e-back in the key ukulayisha isikhwama ehlombe emuva 1.5-2 izikhathi ngenxa yenguquko esimweni somzimba kanye nokwanda in mass ukusebenza.
Amathiphu engeziwe
Kulabo abasebenzisa umsebenzi wasekhaya ukuze bazuze futhi baphume emasimini, kunconywa ukuba benze izinsizakalo eziphambene naso ngesisindo esengeziwe samakhilogremu amahlanu kuya kwangu-30. Isisindo singaba amaphakheji emathangeni akho (inketho elula kunazo zonke) noma, isibonelo, isikhwama, sigcwele isihlabathi noma amatshe (lula nokufinyeleleka) kusibani. Ngezivakashi, ukuqonda izinto ezintsha ze-acrobatic, ukuguqula okuphambene nakho kuzoba usizo oluhle ekusebenzeni kokuphuma kwesiphathimandla ngokuphoqelela ibha noma ukuvivinya okuhlukahlukene kwimishayo efanayo. Ibhonasi elimnandi ukuthuthukiswa okungeziwe kwemisipha ye-forearm, kanye namandla okubamba.