Inkqubo push - ukwakha njani izihlunu?

Ngoku abantu abaninzi, uninzi amadoda, bazama ukugcina ukumila kakuhle. Umntu utyelela ezemidlalo kunye zokwenza umthambo, ngoxa abanye ubaleke ujikeleza ibala wenze umthambo kwi bar tye, ngoxa abanye ungathanda ukuba bakwenze ekhaya. Kuya sihambelane abathandi imithambo ekhaya pushups. Okokuqala, ubuchule push abamaziyo elula, noxa iinketho ezininzi ezahlukeneyo, yaye okwesibini, lo msebenzi ibandakanya phantse zonke izihlunu ezinkulu. Kubalulekile ukuba kukho umsebenzi kunye ubunzima bayo, kwaye lihlisa ingozi yokwenzakala.

Ukuze kuphunyezwe iziphumo ezintsha kunye nokwandisa amandla alo udinga inkqubo lonke push-ups. Ufuna ukwenza inkqubo yakho apho uya ezibandakanya. Uyacetyiswa ukuba anike Lomsebenzi imizuzu eli-10 izihlandlo eziliqela ngemini. Kodwa abantu abaxakekileyo iya kuba yanele ukutyhala-ups kabini ngemini - kusasa nangokuhlwa. Ukuba akukwazi ukwenza i inkqubo yakho, ungalayisha ezantsi phezu Internet.

inzuzo

Okokuqala tyhala nkqubo iya kukuvumela ukuba ukuqeqesha ezi maqela kwezihlunu ezifana esifubeni, isihlunu esineendidi kunye namagxa. Ukongeza, kukho impembelelo izihlunu emqolo, imilenze nesisu.

Imithwalo ezandayo, ulumke, kungenjalo uyakwazi ukufumana fatigue leyo naxa ingumbandela ozaliswe ziziphumo. Kwakhona Awukwazi ukufumana abantu dukuthamba abaphethwe zizifo sentliziyo. Ukunyuka incinane xi abe nempembelelo eyonakalisayo kwi eziphilayo.

eqhelekileyo push-ups

Esi sakhiwo pushups egqibeleleyo uya ukumpompa onke amaqela kwezihlunu, indawo kuphela kufuneka khona ingqalelo lo nokusebenza kwezixhobo. Zama ukugcina umva zakho tye, ukuze ezimpundu abavuki phezulu kakhulu, kwaye emuva enhle. Uluvo kuphumla phantsi. Fumana kamnandi kwaye sasibambezeleka imizuzwana 1-2, kwaye na ukubuyela kwindawo yayo yoqobo. Zama ukuba uthinte umgangatho ngencam empumlweni okanye amabele.

program

Ukhetho engcono kungaba ukuba ungenza push-ups amaxesha 4-5 zosuku iindlela eziliqela. Ukususela umthwalo ukukhanya ilungileyo, inani kophindo kufuneka ibe ngaphantsi kwe nama-20% ye-enokwenzeka ubuninzi. inkqubo push kufuneka iquke iintlobo ezahlukeneyo. Kufuneka push-ups ezibanzi, ukubambelela emxinwa, wesundu ngokupheleleyo, iminwe kunye ngamanqindi. Okulandelayo, cinga ngeendlela ukuba amsunduze.

asebenzisa Technique

• Push-ups, nangona xa uqala zibonakala lula imithambo ngokwaneleyo iindlela ezininzi ukwenza. Elula kubo - lokutyhala-ups kwi wesundu ngokupheleleyo. Technique ayahlukanga kakhulu, wena kudingeka nje ukuba bathembele esandleni ngokupheleleyo ukuqala umthambo.
• Inguqulelo nobunzima kakhulu ziya lokutyhala amanqindi. Lo msebenzi uza kunceda ukuba baphuhlise ibrashi ufake edubuleyo ngokusemthethweni (uncedo kwimilo).
• Ngapha koko kukho ukutyhala-ups eminweni yakhe. Le ndlela ifumaneka kuphela ukuya iimbaleki banamava. Ixesha lokuqala msebenzi uya kuba buhlungu, kodwa ekugqibeleni kokuba ingasetyenziswa. Pushups ngeenzwane ziya komeleza imilenze lwakho uze unike luthambe.

Eyona nto ibalulekileyo kukuba ukufumana iziphumo, kufuneka ukudala inkqubo yoqeqesho andilandele ncakasa. Kubalulekile ukuba waphawula inkqubo epheleleyo ye-Push-ups. Qala ukuzibandakanya kunye imithambo ezilula. Xa bafumane amava ngakumbi, unako ukwenza nobunzima kakhulu ukutyhala-ups.