Kumisa push-ups - ukusebenzisa njani? Yintoni injongo yawo?

Kumisa push-ups - oku elula, kwaye ngexesha elinye sisixhobo kakhulu isifundo amaqela izihlunu ukuba ngokuqhelekileyo khono emzimbeni abo abakhetha iholo umthambo ekhaya kunye noqeqesho yangaphandle. Okuninzi ithawula for uKumkani kwi ghettos American kwinkqubo yoqeqesho kwabo lenze iqela lemisebenzi ezintsha usebenzisa isixhobo elula - wonke ukuze ukuqeqesha bonke abantu, ngaphandle kwemali idenariyo.

Kumisa push-ups ezi ezahlukeneyo: ukuthambeka, tyaba, njalo-njalo. Kodwa ukuba umsebenzi omnye - ukulinganisa push-ups nokumntlitha, nto leyo Lomelele esineendidi ababandakanyekayo, kwaye ngexesha elinye igalelo SAG nzulu ngexesha push-ups, ngenxa apho kunokwenzeka khona ukuba basebenze ngaphandle ngaphakathi esifubeni, ngoko kakuhle yaphuhliswa iimbaleki ezininzi.

Ingaba usafuna ucinga ukuba akunakwenzeka ukuba yokumpompa ngakumbi nobugcisa izihlunu kwenqwaba uqeqesho esitalatweni? Thatha ujongo kwi Dennis Minin, ithawula, amaqela kweembaleki street Urban, Ghetto Work Out kunye kwanakumabharbhari. Ezi amakhwenkwe namantombazana - umzekelo ophilayo ngoko akukho mfuneko ukuhlawula ilungelo ekubeni umzimba entle womelele, kodwa nje ngokwaneleyo ukubonisa umyolelo encinane kunye nomfanekiso- ngqondweni.

Yintoni ichaphazela wesundu push-ups?

Ugxininiso ngokwemveli kucingelwa ukuba indawo esandleni ngexesha push-abadala, kodwa hayi kambe ukuthetha malunga nendlela indawo izandla, kwaye nokuba ukuthembela ngaloo ngexesha umthambo. Kumisa push-ups - sisixhobo elula, ezo ityhubhu ezincinane egosogoso liphakanyiswe ngaphezu komgangatho kangange 10-15. Bangakwazi zibekwe ekhaya esitratweni, ukuba Wazazi umgangatho inkqubo yoqeqesho. Yintoni Imfanelo? Kakade ke, unokuba esineendidi zakho, ngokucinezela ngamanqindi kunene - enza lo msebenzi efanayo kujoliswe phezu iminwe. Kodwa cinga nje okomzuzwana yintoni uphazamiseka kunokubangela amathambo ethe izandla, ebakhuthaza ubunzima yomzimba wakhe! Kumisa push-ups - kulula kwaye enye ekhuselekileyo, umngcipheko-free kunye neentlungu ivula wena zexa ezintsha zoqeqesho, leyo, ngenxa yokuba izixhobo amaxabiso ezifikelelekayo bakwazi ukuqonda nganye.

ndlela yokusebenza

Ukusebenzisa zokumisa push-ups kuqeqesho yakho, unokuba elula ukuba zonke iinkcukacha yonke umntla aphezulu bakhe, iingalo kunye umva. Ngoncedo lwabo, uyakwazi ukwenza imithambo zilandelayo.

1. Izandla phambi kwakho, ulisonge ngaphakathi engqinibeni. Sebenza le esineendidi, amagxa kunye umva. isabelo Ingonyama ngayo umthwalo idluliselwa encotsheni esihlunwini pectoral.

2. Izandla kwi ububanzi ubuninzi bebodwa, ulisonge emacaleni engqinibeni. Isebenza le dorsi latissimus kunye nomqadi usembindini esifubeni, umqadi ingalo umva. Umiso endaweni olutsha kwibhentshi intonga intonga intonga le bhanti kunye nokufakelwa dumbbells kwi ithambeka.

3. Izandla phantsi kwinqanaba esifubeni. Esebenza phezu esineendidi kunye amaphiko, enika isabelo esikhulu umthwalo kule izihlunu.

4. Izandla ebanzi kancinane kwinqanaba igxalaba, ngokuhambelana inxalenye esezantsi izihlunu pectoral. Umthwalo ilungele esifubeni phantsi, nomqadi nomlenze ngaphambili. Ukongeza, kusebenza esineendidi kunye deltoids, apho kunzima kangaka ukuba basebenze ku ejimini.

Ukusebenzisa ezi ntlobo beemvavanyo kunye izingxi, ungajika umntla yakho iphupha nawuphi na intombazana, yaye uye elwandle ngokuqinisekileyo babe into uvelwano kunye ukumonelwa ngawo onke nobuhle fondini kunye namaqumrhu ajijeke!