Push-ups ngezibhakela futhi iminwe

Push-ups ngezibhakela - a Ukuvivinya bemthanda kokubili amadoda nabesifazane. Ngosizo lwabo, kuqala akha impumuzo elihle izingalo kanye emahlombe, kanti eyesibili abavumela qinisa esifubeni bese uyinika umumo omuhle. Ngaphezu kwalokho, lesi sivivinyo kuqinisa isandla, kwenza iminwe liqine futhi lisithinte ngokwengeziwe kubaluleke kakhulu ukuzijayeza ubuciko ehlukahlukene yezempi.

Push-ups, isimiso, kuhlanganise push-ups ngezibhakela ingabe nge evele ezahlukene. Ngaphezu kwakho konke - kusuka phansi futhi izindonga. On izintende angasahlelwa ekhama ebhentshini, kodwa ngezibhakela ukukwenza nje zingavumi kakhulu.

Push-ups kusuka odongeni kulula. Umthwalo isezingeni ubuncane izandla, ukuzivocavoca ezifana asidingi yimuphi ukulolonga umzimba, kodwa futhi umphumela ukuqeqeshwa okunjalo kakhulu ukubuyeka.

Pushups ziwusizo kakhulu, kodwa umuntu ongaqeqeshiwe akunakwenzeka ukuba eze phansi izikhathi ezingaphezu kuka-2-3. Kulokhu, push-ups amakilasi okuqala ambalwa kangcono ezandleni, bese kuphela, lapho izandla ngokuqina, iya ngezibhakela. Eyesibili inketho Wabasaqalayo - pushups, uhlezi phezu kwamadolo akhe.

Isikhundla ukuqala i-push-ups ngezibhakela sidindilize ngemilenze yakho enwetshiwe kanye umzimba futhi axhunyiwe ndawonye, izandla eligoqiwe ngenqindi yakhe, ubekwe kancane ebanzi kuka ububanzi ehlombe. Lapho ukwenza ukuzivocavoca izinyawo uyakuphumula izinzwani, umzimba kumele welulela, intamo ziqonde, izindololwane zakho insaliwe i-engela 45 degrees emzimbeni. Uma uphonsa emlenzeni owodwa phezu kweminye - kuzokhulisa umthwalo izandla zakho, uma uhlele - uzokwehla. Kubalulekile ukubeka isandla - isibhakela kufanele esekelwe isilinganiso kanye iqupha ngomunwe Inkomba. Cishe, Iqupha nameless uyophinde uthinte phansi, kodwa uthembele ke akudingekile.

Kungcono ukuqala nge 5-10 push-ups. Futhi kancane kancane ukwandisa ngaphakathi amaviki amabili. Kungcono ukwenza emasethi lambalwa izikhathi 10-15 kwesisodwa - izikhathi 30-40.

Indlela yokwenza umsebenzi kube okuphumelela kakhudlwana? Dala i umthwalo ezengeziwe. Susa umlenze phezu kwezinye, njengoba kushiwo ngenhla, noma ukusunduza-ups ngesandla esisodwa. Kulokhu, lonke esisindo usemahlombe ngesandla esisodwa, kukhona umthwalo omkhulu phezu cindezela, triceps nemisipha esifubeni. Lokhu kudinga umkhuba eside futhi umuzwa ezinhle ibhalansi, ngo ingcosana, ungakwazi ukuvula imilenze yakho ukusunduza-ups lapho ongasuthi olunye uhlangothi lwalo. Ukuze kungenzeka izinsimbi wagqoka ngemuva Pancake, noma imithwalo engaguquki (kufika ku isikhwama ushukela).

Enye okufana yinkimbinkimbi; umzimba - push-ups ngezibhakela nge ukotini. Kulokhu umuntu akugcini nje siqeqesha amandla nokukhuthazela, kodwa futhi ijubane impendulo, ukuthi ubuciko ekilasini egazini kubaluleke njengokugwema a imisipha futhi eqinile. Kuye natrenirovannosti umshado, ukotini kungenziwa ngemuva emuva, phambi, noma ngisho izikhathi eziningana.

Lapho yingcweti pushups isibhakela, usukulungele pushups eminweni yakhe. Lezi umzimba kukhona enye yezinto ezinzima kakhulu kodwa futhi omunye ephumelela kunazo. Yonke isisindo emzimbeni, futhi kuba 60-80 kg, uhlezi phezu iminwe emibili. Akumangalisi ukuthi ngemva ambalwa amasonto umzimba Iminwe uZikalala, ibutho nomthelela ukwanda ezikhathini eziningana. Ukuqala isikhundla salokhu umsebenzi kuyafana ne pushups ezintendeni zezandla. Lapho sezifundo zokuqala kungcono uthembele zonke iminwe 10, futhi kuphela ekugcineni ishiye 2. umthwalo ngokweqile ngosuku lokuqala kungaholela ekulimaleni.

Ukuze imisipha abangu wafunda amaqembu ngokulinganayo, ungakwazi ukushintsha isikhundla komzimba, isibonelo, nibeke izinyawo zenu ebhentshini noma ume, kangangokuthi babengakwazi ngenhla kwekhanda phakathi push-ups ngezibhakela. Inzuzo lolu shintsho ngeke ube mkhulu. Lapho ezahlukene isikhundla umzimba wahosha amaqembu ehlukene imisipha futhi ngalesosizathu, umzimba uthatha uhlobo nombala phezulu futhi phansi cindezela. Yima zingakhiqiza hhayi kuphela ebhentshini kodwa embhedeni, esihlalweni, noma ukuphakama esihlalweni efanelekayo.