Indlela ukuphefumla kakuhle lo gama push-ups: Ukuphefumla izixhobo, ezifihlakeleyo, iingcebiso

Isiseko ubomi bomntu, ngaphandle kwamathandabuzo, enomoya. Oksijini eza emzimbeni wethu, ngoko nangoko kwanwenwa wonke umzimba kwaye wabandakanyeka kwiinkqubo ezibalulekileyo chemical. Lendela of India yamandulo kakhulu Wathi nezibhalwayo malunga nokuphefumla efanelekileyo. Ezincwadini zabo, kwathiwa: "uphefumle impumlo - emi phezu ndawo, umlomo ukuphefumla - thatha inyathelo afe." Ingakumbi into yokuba lo mba kuba ngexesha umthambo. Makhe sithethe ngendlela ukuphefumla kakuhle ngexesha pushups.

imiba jikelele kunye nolwazi

Uyakwazi ukuthetha ngonaphakade ngoko ukuphefumla kakuhle kubalulekile kakhulu. Ngoko kuyimfuneko ukuba omzimba esempilweni ngokupheleleyo. Yithini, sinusitis uyakwazi nzima ukuphefumla impumlo. Ngoku ngqo kwi sifundo.

Abaninzi kuthi inxaxheba kwezemidlalo. Umntu weightlifting, kunye nokukhanya. Nokuba ngaba ukuba indadi, imbaleki okanye wrestling, kufuneka ukuba siphefumle ngokuchanekileyo. Oku kusebenza nkqu kwezo meko xa kufikwa kulimo ukutyhala-ups kunye squats. Konke oko nkqu wokugiliswa ngexesha umthambo zokuphefumla Ayize nakanye umzimba, nangona ngomnye unobangela neziphumo iiseti trauma. Wena nje Awukwazi push-ups sisebenza ngokupheleleyo. Masithethe ngokweenkcukacha ngakumbi malunga nendlela ukuphefumla kakuhle ngexesha pushups. Kukho bekuthi kujonge izinto kunye iingongoma ezibalulekileyo apho siza kuzama ukukubona.

Technology push

Into yokuqala kufuneka uqale - ngeteknoloji push. Into yokuba kukho inani elikhulu kakhulu ze-Push-ups. Umzekelo, ukubambelela emxinwa igalelo kuphuhliso esineendidi, ububanzi - izihlunu pectoral, nakumndilili - kwaye, kunye nenye. Abanye abantu bakhetha ukwenza lo msebenzi kwelinye icala, ngoxa abanye zange kube phezu ngeminwe kunye ezintendeni. Konke oku yokuba ubuchule kunokuba nawuphi, nokuphefumla kufuneka ulungise kakuhle.

Ekuqaleni kuya kuba nzima ukufumana phandle ukuba kuphefumlwa njani ngokuchanekileyo ngexesha push-abadala, kodwa kungekudala, le nkqubo uza automatism, kwaye akuyi kuhlawula ingqalelo kuyo. Ukuba ukulicudisa ekhawulezayo, ngoko ke kufuneka siphefumle ngokukhawuleza, ukuba kancinci, ngaloo ndlela kancinci. Thina nawe kweli nqaku, cinga version zakudala kunye ezimbalwa kakhulu ethandwa, uze uqonde ukuba mhlawumbi ukuba kuphefumlwa njani ngokuchanekileyo ngexesha push-ups, ngokuba ezintsonkothileyo nto.

Ukuzilolonga nokuphefumla

sele ukuqonda We kancinci malunga nento yokuba ukuphefumla mbaleki ngexesha push-ups kuxhomekeke izixhobo umthambo. Kodwa ke, kufanele kuphawulwe ukuba oku siphathelele kuphela rhoqo. Inyaniso kukuba, ukuthobela nawuphi na umsebenzi, kufuneka ukuba ufumane kwisingqi umoya baze babambelele kuyo kude kube sekupheleni ndlela. Le ngaphandle kuphela Cardio, apho yonke into nzima ngakumbi.

Ngoko ukuba kuphefumlwa njani ngokuchanekileyo ngexesha push-ups kubalulekile oko thina, nathi, sele kakuhle, ayikhuthazwa tu into yokuba angalibali. Oku kusebenza zombini ukwenza imisebenzi enzima ezifana squats, ngokukhanya - push-ups ubunzima bayo, okanye izikali. Ngexesha lo msebenzi, emva kokuba ulwenzile indawo yokuqala, kuyimfuneko ukuba ugxininise kuso. Kusenokwenzeka ukuba uyazi ukuba ukuthetha okanye sakhangela wena awukwazi ngexesha pushups. Kutheni? Eyona nto kukuba ukuphefumla uyehla.

Indlela ukuba aphefumle ngexesha pushups

Kwaye ke siza ngqo ingqalelo yethu mba. Xa ndikwenza indawo yokuqala, kuyimfuneko ukuba ugxininise kuso. Xa ukuba ungehli uye kwindawo esekugqibeleni, ngoko ngokucotha uphefumlela ngaphakathi. Wena siphefumla ngelixa ephakamisa. Enyanisweni, yonke imisebenzi amandla scheme iyafana. Kwisigaba ezimbi, umoya elilandelayo, ngendlela eyakhayo - uwukhuphe. Ixesha lokuqala inokuba engaqhelekanga kakhulu, kodwa ke le mfuneko ukuqhelana. Ekuhambeni kwexesha, akusayi uqaphele umgudu, njengoko le nkqubo iya oluzenzekelayo. Ngokubanzi, ngoku uyazi njani ukuba aphefumle kunye pushups, kodwa ngoku makhe siye phambili kwaye sijonge ezinye iinkcukacha ezibalulekileyo ekufuneka nokwaziwa yonke imbaleki abanomnqweno.

ukuphefumla ngendlela eyiyo - zonke iziseko

Thina Sele wayeyinxalenye ukuba kukho elibi kwaye kwisigaba entle ngamnye kubo kufuneka uphefumlela ngaphakathi okanye nokukhupha umphefumlo. "Kutheni le ndlela kwaye hayi enye indlela macala?" - ubuze. Yonke into elula. Inyaniso yeyokuba xa umthambo kukho umthwalo ethile. Ukuba usebenzisa i ulwabiwo, ikho nokubakho ngaphezulu. Ukuba utshintsha umpefumlo ongancomi kunye kwisigaba entle kwezinye iindawo, siya Ukongezelela umthwalo emzimbeni ngexesha kweqela elinzima msebenzi, xa ukwenza oko akukho mfuneko. Ngelo lixa enamandla siphefumla kwisigaba entle, iya kukuvumela ukuba wenze umgudu ngaphantsi ngezandla obungenakuzanyazanyiswa. Kungenxa yesi sizathu elula kufuneka wenze umthambo kunye indlela echanekileyo. Indlela ukuphefumla kakuhle lo gama push-ups, wena uyazi. Kwaye ngoku into enye luncedo.

Indlela ukuba aphefumle ngexesha push-ups: ncomo kunye neziphakamiso

Ngoku inethiwekhi inani elikhulu "iingcali" ngubani push-ups ebomini bam ukuba baye bazama, kodwa iingcebiso sele inikwe. Mamela kule icebiso kuyancomeka ngenkankulu. Ukuba akukho kuhle kuyo ngeke. Ngendlela, kufuneka kwakhona uqaphele ukuba ukuphefumla engafanelekanga kukho iziphumo ezimandla. Ngokukodwa, kumayelana ukusebenza kwenkqubo sentliziyo. Umthwalo kwi "inqwelo 'umzimba wethu kuyanda kakhulu. Ezinye iimbaleki babambe umoya ngexesha pushups. Ngenxa yoko, le reddens ubuso kakhulu, kwaye ndiziqhawule emithanjeni ophela esuka empumlweni. Kodwa asiyiyo loo nto imbi, ngenxa yokuba ungaphulukana ngokulula abazi lutho.

Loo nto injalo kuye kwenzeka kuwe, trust umthombo othenjiweyo kuphela. Iimbaleki ezininzi nkqu abaqeqeshi bacebisa ukusetyenziswa kwedatha ye weightlifting uncwadi eSoviet kunye nemidlalo. Kukho a cebiso luncedo neteknoloji push, isantya, inani kophindo kwaye, kakade, ukuphefumla. Umthombo luncedo kwengcaciso isenokuba kwiiforam weendawo, apho kukho ezininzi yeengcali.

isiphelo

Ngoko ke ndicinge ukuba kuphefumlwa njani ngexesha pushups. Reviews njengoko ubona, unako ukunceda kakhulu kulo mbandela. Xa ndiqukumbela, ndithi ukuba enotyhalo - yenye ukuzilolonga kakhulu luncedo ekuphuhliseni izihlunu pectoral kunye esineendidi. Yeyona isiseko, nto leyo ibalulekileyo kuphuhliso kwezihlunu. Ukongeza, ungasebenzisa push-ups njenge mpathombi efudumeleyo-up phambi cinezela kwibhentshi. Ngokubanzi, kule ngesikhuthazo eso sibe nokuzaliswa. Ngoku uyazi ubuchule ukwenza imithambo nendlela ukuphefumla ngokuchanekileyo. Xabisa olu lwazi, yaye yonke into iza kulunga.