Iintlobo push-ups

Push-ups luphawulwa eyeke kwaye ngaxeshanye, kahle eliphezulu, ekubeni kusenokwenzeka ukuba wenze ngaphandle abangabancedani izinto kunye nemidlalo zokusebenza. Zonke iintlobo-Push-ups kungenziwa nakanjani na kwaye kuyo nayiphi na indawo, akuyomfuneko ku ejimini. Wonke umntu oselula kufuneka abe nako woliphalaza, kwaye akukho mfuneko ukuba zimisele iirekhodi, kodwa kuyimfuneko ukuba kusetyenziswe umzimba wakhe, ukomeleza izihlunu eliphezulu igxalaba kunye pectoral kwezihlunu, kwaye ngokubanzi, ukuze babe njalo kwimilo enkulu yaye umzobo omhle yendoda.

Iintlobo push-ups ezi ezahlukeneyo, kodwa zonke igalelo okulungileyo qethe ngokwasemzimbeni, amandla kunye nonyamezelo umzimba. Ukwenzela ukuphumeza naziphi na iziphumo elungileyo, ufuna ukuqala nge-Push-ups, ngakumbi ukuba lo msebenzi sikhona yonke kwaye afake naluphi na udidi ubudala. Kunokuba enze ezahlukeneyo - konke oko kuxhomekeke kwindlela umzimba sele beqeqeshiwe ngaphambili. Ilungelelanise nayiphi na inxalenye yayo ixhomekeke indawo kwezandla, kunye neentlobo-Push-abadala kuvumela ukulayisha phantse onke amaqela kwezihlunu. Ukulungiselela lo msebenzi kufuneka ugcine eminye imithetho ebalulekileyo.

Okokuqala, kufuneka ii-inishiyali ukuma yamkelwa ngokuchanekileyo. Oku kuxhomekeke kule nezixhobo ngakumbi pushups. Okutshiwo Undoqo ukuthatha ugxininiso elele.

Kulo mzekelo, izandla kufuneka ngqo kwaye enye kwenye kumgama kobubanzi emagxeni kunye nesifuba. Gcina umva wakho ngqo, iinyawo kufuneka lube kunye, iingalo kufuneka ibhekiswe kwi-engile esilingana degrees ezingamashumi amane anesihlanu emzimbeni. nedawo olufanelekileyo ikhuthaza nokuba ukusasazwa umthwalo. Umzimba uvikivwa phantsi kufuneka yayichukumisa emgangathweni, oku sikhatshwa izihlunu aphezulu elula. Kwakhona kuyimfuneko ukuphefumla ngokuchanekileyo: umthambo lokuqala kufuneka ukuba uthathe umoya, ekupheleni - uwukhuphe. Random umoya-ume , okanye ngolunye uhlobo lunikezelo yakhe embi kuchaphazela umzimba, kwaye yoqeqesho lonke.

Ukuba iingalo ibekwe kufuphi enye kwenye, umthwalo iza kuwa phezu esineendidi kunye pectoralis minor.

Kwimeko indawo izandla zamagxa-ububanzi ngaphandle, uya kuyithumela le umthwalo ngokulinganayo phakathi izihlunu esifubeni kunye delts kunye esineendidi.

Ilungiselelo baninzi ngesandla kunokwenzeka ngokunxulumene nganye enye unikezelo umthwalo kwi deltoid kunye pectoralis kwezihlunu enkulu.

Iintlobo push-ups zifuna izakhono ezithile. Le mithambo zixhaphakileyo ezingundoqo-Push-ups ezintendeni ukusuka emgangathweni. Ukwenza nedawo ekunene ukusuka kwindawo 'bayeke elele' ukuba abeke izandla zakhe phezu ububanzi egxalabeni waza, ngokufanelekileyo, xa ukuphakama esifubeni, kunye umva wakho neenyawo kunye, uqala ukuya phantsi emgangathweni, uze emva koko ukuba ayichukumise esifubeni sakhe. Emva koko, achole umzimba. Nale hlobo umthwalo ngokulinganayo isasazwe phezu izihlunu isifuba neengalo.

umbono olandelayo - nalanto amanqindi phantsi. Abo eyisingela ixesha elininzi ukulwa, lo msebenzi uza komeleza knuckles kwaye andise amandla ifuthe iingalo. Eyona nto ibalulekileyo kufuneka uhlawule ingqalelo kukuba ukuzama ukwenza push-ups usebenzisa ngaphambili knuckles mabini kuphela, kwaye usalayo umgangatho kufuneka angamchukumisi.

Push-ups usebenzisa umva wesandla sakhe eyomeleza kakuhle kakhulu izandla. Kuyinto ibuhlungu yaye ubenetloni, kodwa aba mizwa ngokuhamba kwexesha. Umthwalo phantsi izihlunu deltoid kunye nezihlunu ingalo.

Iintlobo push-ups, ukongeza ezahlukeneyo yayo, hit lawo. Umzekelo, ungenza push-ups, kwaye esesiphelweni entendeni. Xa engaxhobanga ukulwa le umthambo esisiseko. Izandla icinezelwe yezindlu kwaye ibekwe ngezantsi esifubeni ububanzi igxalaba, ezintendeni zibekwe phezu ezimbanjeni. Umthwalo eziphambili iwela izihlunu iingalo kunye nezandla.

Push-ups iinzwane ukusuka emgangathweni - uhlobo nto inzima umthambo. Ukwamkelwa senziwa iminwe ezintlanu amanga stop. Ngenxa yoko, iminwe ezininzi zoqeqesho ngokuthe isuswe, yaye ekugqibeleni ukucudisa kuya kwenziwa ngesandla esinye umnwe omnye. Kodwa lo msebenzi kusenokufuneka ngaphezu konyaka omnye.

nzima kakhulu kwaye eyingozi ukutyhala kwindawo ukuma ngezandla, intloko kweli tyala emazantsi. Kufuneka enze kwi inqaba, umzekelo, udonga. Ekuqaleni bamkela indawo yokuqala, uze ulahle iinyawo zakhe phezu kodonga zagonyamelwa izithende zakho uthinte inkxaso. Kufuneka ukwehlela kwinqanaba ukuya leyo eza kuvumela umzimba, ngoko umzimba ngokucotha phakamisa. Amalinge wokuthwala wachitha, yinto eningenakukholwa yiyo, kodwa abantu unako ukwenza i ezintsonkothileyo ukutyhala-ups, kuya kuba ngumzekelo wonyamezelo namandla kakhulu. Noko ke, abantu kunye noxinzelelo lwegazi oluphezulu kunye yintloko umthambo anjalo contraindicated.