Ukufunda indlela yokwenza kahle push-ups kusuka phansi

Push-ups umzimba kwenziwa ubuso phansi kusukela stop amanga. Izandla ibheke ngesikhathi izindololwane, inqobo nje uma umzimba ngeke parallel phansi, ke unbend. Lolu hlobo ukuzivocavoca base ku ukuqeqeshwa lokugijima lezempi kanye abavamile ngokomzimba Ezifundweni. Uma push-ups bayatfutfuka triceps, Pecs, ABS, emuva ngisho imisipha imilenze.

Kanjani ukwenza push-ups kusuka phansi uma usebenzisa amasu ezivamile

Udinga ukuba alale sibheke phansi futhi ubeke izandla zakho emahlombe-ububanzi ngaphandle. Ukugoba izingalo umzimba izindololwane sehlela phansi bese liphuma futhi. Ngesikhathi esifanayo kufanele lugcinwe ngqo. Phakamisa umzimba ukuba kuphela ngamandla izandla, hhayi ekusizeni okhalweni prigibaniem. Uma wenza emuva umzimba akufanele bend phansi, nezinqe - uhlanganyele.

Isikhundla izandla kuxhomeke endleleni zizoshintsha umthwalo amaqembu ehlukene kwemisipha. Yingakho, indlela yokwenza push-ups kusuka phansi, kungachazwa amaqembu athile kwemisipha. Pectoralis ezinkulu deltoid imisipha ukulayisha, uma izandla zithatha isikhundla ebanzi kuka ububanzi ehlombe. Lapho eduze isandla isikhundla komunye nomunye phakathi umthwalo push idluliselwa kuya ezincane webele imisipha kanye triceps. Kubalulekile kakhulu emthambekeni umzimba - kuxhomeke kulokho ingxenye esifubeni ukulayishwa. Uma imilenze baphakeme, umthwalo udluliselwa engxenyeni engenhla esifubeni, sengathi ikhanda ephakeme, ukulayishwa imisipha Ezansi esifubeni.

Lapho ubuchwepheshe engasindi, indlela yokwenza push-ups phansi, lula ukufunda. Yalezi zindlela push-ups bungabonakala:

• Push-ups ngezibhakela - unganakile kubonakala sengathi abafana kuphela enkulu ngaphansi amandla lolu hlobo umsebenzi. Nokho, kungaba ukuthwala abantu ibhekene ukungakhululeki ku izihlakala. Gxila ezandleni zakhe ukugwema lokhu. Abaningi banesithakazelo umbuzo kanjani ukwenza kahle push-ups ngezibhakela. Impendulo ilula - into eyinhloko ayikona ukuhlanganisa ukwenza umsebenzi phansi oluze, into engcono ekhaphethini, uhlaka noma ithawula eligoqiwe.
• Push-ups odongeni - ubhekwa izivivinyo elula ekusebenziseni kwabo iyehlisa umthwalo phezu ephansi emuva, cindezela, esifubeni kanye izingalo. Ngaphezu kwalokho, kungenzeka ukuba ulungise umthwalo, esondela futhi sisuka odongeni. Ngemva iqoqo ukuzethemba namabutho ke Kunconywa ukuba uqhubekele umzimba nzima.
• Push-ups ebhentshini - njengendlela ukuphumula entendeni kuyinto ebhentshini nakunoma esihlalweni. Lokhu kwenza kube nokwenzeka ukugxila imisipha. Kubalulekile ukuqinisekisa ukuthi esitolo kwaba ezinzile ngokwanele ukugwema ukulimala.
• Push-ups ngamadolo akhe - kulokhu, akukho amasokisi ukukhonza njengephayona stop, namadolo, okuvumela ukuba kuncishiswe umthwalo imisipha. Kuyadingeka ukuba isebenze kuphela nama-izandla nasesifubeni.

Namuhla abantu abaningi sebeqala ukuqonda ukuthi zingenzi lutho olunyakazisa umzimba abayonakalisa empilweni yomuntu. Ukuze isebenze umzimba akazange aphule, kubalulekile ukuba usebenzise nsuku zonke. Qiniseka ukuthi ukwenza izivivinyo ezifana push-ups nama-sit-ups. Kanjani ukuze ufunde indlela yokukwenza push-ups squats, ungabona iningi - ngesikhathi umsebenzi, imisipha kudingeka ukulayishwa kanye asibi ukungakhululeki abalulekile.

Ukuze ufunde indlela yokukwenza kahle push-ups kusuka phansi kwasekuqaleni kufanele baqonda ukuthi lesi umzimba kusiza ukuthuthukisa ukulolonga umzimba jikelele. Ngakho lutho ngempela lokho ndlela ikhethwa. Into ebaluleke kakhulu - iwukuba inselelo ngokwakho. Emasontweni ambalwa ukuqeqeshwa ngeke wenze ukulinda isikhathi eside imiphumela - ukuthutheleka amabutho amasha kuqinisekisiwe. Inhlanhla nokubekezela isiqinisekiso okufinyelela imigomo.