Push-ups eludongeni: usetyenziso, indlela yokusebenza, ezinye iinketho umzimba

Push-ups - le yenye yezona ukuzilolonga athandwa kakhulu ukuba izihlunu esifubeni. Kukho ngaphezu kwama-50 iinguqulelo kwalo msebenzi. Ngalinye umdla kwaye ingasetyenziselwa iinjongo ezithile.

ongakhetha push

Classic pushup train pectoral izihlunu, deltoid kunye esineendidi izihlunu. Iyafuna ukudibanisa umthambo na ngokutsiba - kunye notshintsho umthambo ulwalathiso. Xa umthambo isantya-mandla, amandla Uyadubula. Lo msebenzi ingasetyenziswa manqindi, kuba amandla iziqhushumbisi ze iingalo kungandisa isantya igalelo.

Reverse push-ups - omnye ukuzilolonga oluqhelekilyo amadoda kunye nabasetyhini. Lo msebenzi kakuhle ukuba isifundo izihlunu esineendidi. Ngenxa embodiments ezahlukeneyo (imilenze kruthu, imilenze ngqo, kunye namatye ezongezelelweyo kwi esinqeni) umthambo luyafumaneka kubantu lokuphila ezahlukeneyo. Eso khetho kunokwenziwa naphi, emsebenzini kunye nasekhaya.

Okha - enye exercises kakhulu ngempumelelo umngeni. It ikuvumela ukuba baphonononge kwaye pectoral kwizihlunu, kunye ogudle, kunye esineendidi. Kuba abo kakuhle ubuchule ukwenza imithambo, kukho simulators ukuba zinceda ngokukhawuleza nangokukhuselekileyo ufunde ukwenza push-ups kweebar.

Ezi umzimba ezintsonkothileyo ukuphumeza kwaye zifuna izakhono ezithile kunye noqeqesho. Ngoko ke, ukuze uphephe atyiwe kakuhle ukungena indlela yoqeqesho, kufuneka uqale nge elula - tyhala-ups eludongeni ezingalweni zakhe. Olu khetho elula kuzalisekiso, kodwa akukho ngaphantsi olusebenzayo.

Lo msebenzi yinkazana, nokuba ingasetyenziswa amadoda, umzekelo, njenge efudumeleyo-up phambi uqeqesho.

Push-ups eludongeni - le yenye kukho elula push-ups. Version kodonga ilungele abantu bayo yonke iminyaka yobudala kunye amanqanaba fitness.

ndlela yokusebenza

Ukuze wenze lo msebenzi kufuneka bavuke kumgama linyathelo eludongeni (70-80 cm). Unyawo icinezelwe ku emgangathweni, izandla phezu kodonga, xa kuhlabana-isithende baphumelela emgangathweni, imilenze kunye nomzimba - line mnye.

Ukucudisa eludongeni esandleni kunokuba sibe banzi okanye emxinwa kuqulunqo (njengoko ububanzi igxalaba ngaphandle).

Xa inkcazo jikelele izandla phezu Tsalani kufuneka iyajikeleza iingalo ndibasasaze bucala, njengoko siphefumla ukubuyela endaweni yaso yesiqhelo.

Xa sibeka izandla umthambo emxinwa yenziwa ngendlela efanayo, kodwa iingalo acofiweyo emzimbeni, njengoko siphefumla ukubuyela endaweni yaso yesiqhelo.

imisipha

Xa lo msebenzi - push-ups ukusuka eludongeni - ukusebenza amaqela ezininzi imisipha: esifubeni, deltoid, esineendidi.

Kuxhomekeka zingumthwalo Hands igcinwa kwi zonke izihlunu, kodwa xa kukho indawo emxinwa, umsipha esineendidi (esineendidi) lilayishiwe ngaphezu kwabanye.

iinketho umzimba

Push kude ngodonga amantombazana kunokuba ngokuphazamiseka abanye yokusebenza. Kudla amantombazana ukuba intlungu kwamalunga esihlahleni. Le ngxaki kunokwenzeka ngenxa yezizathu ezahlukeneyo. Ukuze uphephe ukungakhululeki, umthambo iya kwenziwa ngokusebenzisa anokuthintela ezizodwa okanye dumbbells. Ngenxa izibambo ezizodwa indawo joint yi anatomically lula ngakumbi, kuvele intlungu.

Emva kokuba kakuhle udonga push-ups ezandleni uyakwazi ukuchaza ngezantsi eludongeni. Ukuze nzima ukhetho umthwalo emva kodonga ungaya ngenkxaso ephantsi, umzekelo, kusetyenziswa itafile stop okanye kwibhentshi ngokwalo. Ekhaya, izinto eziphakamileyo ugqibelele ukuba ukwandisa umthwalo, kwaye yokwenza umthambo ukuze umthambo, ungasebenzisa i kwesitulo ukuthambeka, ngokuthe ngcembe ezehlisa kuyo. Isiphelo ngenxa push-ups eludongeni - yinto eyongeziweyo lobeko lwe emgangathweni.

Push-ups ethile emxinwa - senziwe ngendlela umsebenzi onzima kakhulu, ngoko sinokufunda esandleni yokuqala isicwangciso ngokubanzi.

Push-ups eludongeni: ukusetyenziswa kunye nokusebenza

Push-ups - ngokungathandabuzekiyo esebenzayo umthambo ukuze izihlunu esifubeni. Ngokwanda rhoqo kwenani kophindo lwe incum uya kuba toned womelele ngakumbi.

Push beseludongeni - kukho olukhulu kwabasaqalayo okanye abantu babuyela uqeqesho emva yokwenzakala. umthambo ezaneleyo ezikhuselekileyo onke amalungu.

Ngoko akukho mfihlelo ukuba amanqatha emzimbeni imazi igcinwe kule nxalenye 3 umzimba: ngasemva iingalo, esisu kunye kwamathanga. Push-ups ethile emxinwa izandla ukunceda kume ngasemva izandla, amanqatha nomzimba ongezantsi.

Nkqo push-ups: indlela Lead

Nkqo push-ups ukusuka eludongeni - omnye ukuzilolonga ezisisiseko. Inokuba yenziwe eludongeni, imivalo eludongeni okanye esibondeni, izixhobo ezongezelelweyo olo khetho alukhankanywanga efunekayo. Ngaphambi kokuba uzame ukwenza lo msebenzi, kungcono ukwenza iinketho elula: eludongeni, umgangatho, nemivalo kolwabelo olungalinganiyo. Oko kukuthi, ukuba ukomeleza umsipha deltoid, njengoko oku sixhobo siphambili nenxaxheba kulo msebenzi.

Nkqo push-abadala ziquka ingxelo ebanzi izandla kwindawo yokuqala uyijongise ezantsi. Ukuba msebenzi kuyaqala nje ukufunda, kungcono ukwenza kunye nokoyika nomncedisi. Oko kuza kuthintela ukuba umenzakalo okungeyomfuneko kweendawo umqeqeshwa kwaye kukhusele nabanye.

Emva kokuba uguqulelo nkqo ye-Push-ups eludongeni ke ubuchule, ungazama ukwenza umsebenzi ngaphandle kwenkxaso, kwisithuba free.

Nawuphi na umsebenzi ukhetho - ikwayindlela esebenzayo ukomeleza izihlunu zomzimba eliphezulu. Ukususela elula (udonga), ngokuthe ngcembe nzima, nganye ukuphumeza le njongo - ukomeleza izihlunu esifubeni.