Kanjani ukuze ufunde ukwenza push-ups intombazane. inqubo efanele wokudonsa ups push-ups for girls

Ukuya ejimini, ungabona eningi abesifazane. Ngamunye wabo liyabuya ukuxazulula ezinye izinkinga zakhe nge isisindo somzimba, ulahlekelwe isisindo noma, Ngakolunye uhlangothi, ukuzuza kwemisipha isisindo. Noma ingabe abadlali professional noma ukuqina kumqhudelani e bikini ubuhle imiqhudelwano. Cishe njalo, amantombazane ukuqeqeshwa gxila okhalweni, izibunu, ukuze laba izingxenye zomzimba babe Friend ngaphezulu futhi njengabesifazane. Abaningi edwaleni cindezela, okuholela ngokwami ngemva ukulethwa, isibonelo. Kodwa ababaningi abantu unake ngokwanele ukuba imisipha yesifuba, ingalo noma ibhande ehlombe. Kulesi sihloko sizohlola kungani ngokuvamile kuyadingeka ukuze banake ngenxa umzimba.

Okwenza kube nendaba:

1. umzimba nombala athuthukile yinhle kakhulu. Ngakho-ke, uma licubungule kuphela ingxenye eyodwa ke, uyobheka kancane zemvelo.

2. izingalo kanye emahlombe - iyingxenye abesifazane umzimba, ubani ongabuye abe awahluphi isikhathi eside, kodwa ngeminyaka unekhono ukuthola ebukekayo. Ukuze ugweme lokhu kuyadingeka ukuba aqeqeshe eziyinkimbinkimbi, ikakhulukazi efanelekayo push-ups amantombazane.

Izici push-ups for girls

Kanjani ukuze ufunde ukwenza push-ups intombazane? Lo magazini kuyinto engiyikhathalela abaningi abafisa ukuzibandakanya push-ups ukuba. Omunye jikelele kunazo, ezivamile, izinhlobo lutholakale kalula lokuzivivinya - ke sika push-ups. Nge wokusebenza yalolu hlobo ukuqeqeshwa bengathola ubungcono wawubona esikhathini kunalokho esifushane. Lokhu kuza emikhubeni eziningi East. Kahle ababulawa push-ups ukwandisa ukukhuthazela, ukuthuthukisa amandla, ngcono impumuzo imisipha ye ehlombe, pectoral nemisipha besisu, emuva nezinqe.

Yiqiniso, umzimba female sihluke kakhulu iduna kudinga siqu umthwalo imingcele yayo. Kule ndaba, kukhona izici eziningana ukuthi awawenzi ukuthi ungase udale umonakalo omkhulu empilweni. Ngakho-ke, kubalulekile ukuba kahle nqubo umsebenzi zesifazane, ukwazi kanjani kahle musa ibenze-ups amantombazane.

push ubuchwepheshe kwabesifazane

imfundo Classic ngokomzimba - kuyinto pushups. Simple, umsebenzi okwamanje eziyinkimbinkimbi ukuthi kuthinta amaqembu abantu nje ezinjalo imisipha njengoba ekhipha imisipha besisu, emuva, emahlombe, izingalo nasesifubeni. Lokhu kwenza esivuthayo fat futhi imisipha kwesisindo ngenxa ukucindezeleka. Zonke lezi zinzuzo kufanele ukukukhuthaza ngesidingo ukuze ufunde ukuthi ufunde indlela yokukwenza push-ups intombazane.

Ngakho unjani na?

1. Ngobuqotho hlola ukuqeqeshwa yakho yabasubathi namandla omzimba kunjani. Uma izandla ababuthakathaka, uzodinga ukumpompa kubo kancane, usebenzisa ezihlukahlukene umzimba. You azi ukuthi lezi umzimba kuyoqinisa biceps yakho, triceps. Azikho izincomo ecacile lapha. Ungenza izivivinyo ezifana dumbbell zinyakaze Ehlala, isando. Ungakwazi imizuzu embalwa ukushaya isikhwama isibhakela. Kuba yisikhathi futhi lapho umsebenzi ewusizo. Umsebenzi oyinhloko ekuqaleni - sokulungiselela izivivinyo phezu cindezela zixegezele.

2. umsebenzi onzima kuyadingeka ukuze kancane kancane ukujwayela, lokhu waqonda ngisho abaqeqeshi elawula kunazo. Ungakhohlwa ngakho futhi musa ukushayela ngokwabo. Ukuze uqale nge isiqalo push-ups hhayi kusukela phansi futhi udonga noma emadolweni. Esimweni sokuqala, ume kahle odongeni bese ubeka izandla zakho kuyo, isihlalo sakhe ububanzi izinyawo ehlombe ngaphandle, izindololwane kancane insaliwe. Ukuhogela, imilenze bent ngesikhathi izindololwane izandla akasondele eduze udonga umzimba wonke, cishe ngokuthinta webele. On the exhale, ukubuyela ukuqala isikhundla, ukusunduza, angabikho odongeni. Okokuqala ngokwanele eziyishumi push-ups, bese wandisa kancane kancane isilinganiso. Kodwa kancane kancane. Ungafuni ukuthola ukuthi ukuze ufunde ngokushesha ukuthi ukwenza push-ups intombazane, musa ukusheshe.

3. more xaka okufana - push-ups amadolo. Kwabaningi, kuba zesikhashana isixazululo nokulungiselela. Standing lakho konke okuhamba ngezine, izingalo ukuqondisa izindololwane futhi uwafake ehlombe-ububanzi ngaphandle. Kancane ukuhambisa amadolo akho emuva phakamisa izinyawo zakho thwi phezulu. Donsela esiswini. Exhaling, agobe izindololwane wakho bese wehlise ngokwakho phansi. Emgogodleni kufanele igcinwe ngqo, hhayi uvumele. Zama uthinte yokudla phansi. Ungasizi imisipha kwamathanga nezinqe, siphakamise izandla umzimba, ngaleyo ndlela zingaphazamisi kwebhande ehlombe ke. Qala nge inani elincane umsebenzi, kancane kancane zandise izinto. Zama ukufunda indlela yokwenza push-ups intombazane, abaqeqeshi abaqeqeshi imfanelo, ngamunye wabo abanye impumelelo yakhe, chips, mhlawumbe into kuyoba ezithakazelisayo wena zizongena ngaphezulu, ngoba sonke singamalungu esiyingqayizivele.

4. Ukuzizwa amandla ngokwanele ukuba isisindo umzimba, zama ukwenza push-ups. Ukuze wenze lokhu, thatha Ukugcizelelwa izingalo iqonde, imilenze ziqhubeka waqonda. Musa bend ngisho kancane ngamadolo akho, izinyawo kufanele kube flat. Bheka phansi, musa phakamisa ikhanda lakho futhi twirl ke, ukuze ngingasebenzisi curled entanyeni yakhe. emuva, intamo, ezinqeni izinyawo kufanele kube emgqeni efanayo. Yehla Inspiratory, eguqa izindololwane zakho. Thinta yokudla phansi noma okungenani zama ukukwenza. Njengasekugumbuqelweni umzimba langaphambilini, push-ups kumelwe kwenziwe ngokucophelela e esigabeni sokuqala. Kumele kukhunjulwe abaqeqeshi iseluleko sendlela ufunde ukwenza push-ups intombazane.

ukudonsa

Omunye umsebenzi okudume kakhulu - ukuthi edonsa. Bonisa yenziwa iphakama kubha. Lapho yena yakhishwa kubha, yena imisipha kakhulu oqeqeshwe kahle we ibhande ehlombe emuva. Empeleni, lesi sivivinyo yasetshenziselwa sokuthuthukisa izicubu emuva, ngaleyo ndlela kwaqiniswa futhi ngisho ifomu kancane yokumodela. amasu okungafanele enze wokudonsa ups zingayilimaza impilo, ngakho-ke kubaluleke kakhulu ukwazi indlela ukufunda ukuze uhambisane ne intombazane kwesokudla.

imishini

Kokuqina Kwenziwa ngezithukuthuku indololwane ukunyakaza. Sidinga uzame ukwehlisa scapula ukuze indololwane uthinte nomunye ezansi. Kuyadingeka yini ukukhulula imisipha besisu welulele kubo. I cindezela egcina izinyawo. Zama kahle ngelinye ilanga umsebenzi wokuqala ngqá, umzimba uye wakwazi ukubala kancane kancane ukujwayela. Relearn kunzima kakhulu, ikakhulukazi Wabasaqalayo.

Ngithemba ukuthi siye waphendula lo mbuzo: "? Kanjani ukufunda ukuze uhambisane ne intombazane kwesokudla"