Push-ups ukusuka esineendidi kwibhentshi: inkqubo features iindlela kunye neziphakamiso

Push-ups ukusuka esineendidi kwibhentshi - ikunqabeleyo, kodwa umthambo olusebenzayo ngokwaneleyo ukuba unako ukwenza amadoda kwanabafazi. main inzuzo yayo usendleleni yokuba ukwenza ngokupheleleyo akukho oonokrwece ezongezelelweyo, ngoko oko kungenziwa ejimini, ekhaya okanye esitalatweni. Ukongeza, iimbaleki ezinamava hlale enze push-ups evela esineendidi kwesitulo, kungakhathaliseki uhlobo lwezemidlalo bekwi ziingcali.

Ngaphambi kokuba enze ezi-Push-ups, kufuneka ukuba uyazi ukuba yintoni na, ukuba bawenze kakuhle kwaye yintoni na iziphoso.

Indlela ukwakha izihlunu ingalo

Yiba imilo elungileyo emzimbeni kwaye aya umzimba ezintle ayisebenzi ngaphandle izihlunu ingalo ephuhliswe kakuhle. Qeqesha ukuba ukunceda iintlobo olulandelenayo, omnye kuzo nge-Push-ups ukusuka esineendidi kwibhentshi. Ngokuqhelekileyo, wabaqalayo kakhulu swi isihlunu esineendidi, hayi behlunguzela, yaye emva lonke uqeqesho lwabo inika inzuzo elungileyo ngamandla.

esineendidi ngophuhliso ukuvumela umgudu encinane ukwenza imithambo, ejoliswe lokufundiswa zezihlunu pectoral, kwaye izihlunu ngasemva, enyanisweni bosithwala umthwalo omkhulu eklasini kunye projectile olongezelelweyo - ipali.

ukuzilolonga esineendidi

Ekubeni kuhlabana-ups ukusuka esineendidi kwibhentshi iya kwenziwa naphi na ku ejimini kunye nezixhobo ezizodwa singanqweneleka ukusebenzisa izixhobo, nayo leyo kunceda lokufundiswa esineendidi. Eyona ethandwayo namhlanje iingalo ukwandiswa kwi block. Le mithambo zifaneleke ngakumbi kwiimbaleki abanamava kunye nokusetyenziswa kakuhle imizimba yabo. Ababeqala nabo badla ukutyhalela umthwalo emagxeni akhe kunye nezihlunu umva, kunokuba esineendidi, njengoko kufuneka. Kulo mzekelo, lo msebenzi wenziwa ngokungachanekanga, kwaye yifuna abuyi kufunyanwa.

Kwabasaqalayo, amateurs kunye neembaleki abanamava bayacetyiswa ukuba enze pushups esineendidi rhoqo ngaphandle kwibhentshi. Le nkqubo, equka inani kophindo kunye iiseti, lwenziwa ukuze umntu ngamnye, singakwazi wadala ishedyuli yonke msebenzi. Ukuze ufumane inkcazelo engakumbi malunga nale esineendidi ntlobo exercises kuya kuxoxwa ngezantsi.

reverse push-ups

Imithambo ngempumelelo kunceda ukuze sisebenze esineendidi kunye nezihlunu zamagxa kunempembelelo omhle kwizihlunu pectoral, kunye nomlenze nombhinqo. Ukuba yenziwe ngendlela eyiyo, ukongeza izifundo zamaqela izihlunu enkulu, ngokuqinisekileyo ukuphucula somzimba wakho. ukusebenza Good akwazi ukufumana abantu abanengxaki iintlungu rhoqo umva. Ngapha koko, lo msebenzi kunye ukubamba izihlunu emqolo.

Esineendidi tyhala-ups ukusuka kwesitulo: indlela Lead

Ekusebenziseni kubaluleke kakhulu ukuba athathe isikhundla lokuqala. Ivela kule ngongoma kuxhomekeke ukuchaneka iintshukumo ezilandelayo. Ukuze wenze esineendidi push emva kwesitulo, kuyimfuneko ukuba abeke izandla zakhe phezu elunxwemeni lichotshelwe tyaba, iinyawo kwambatha kwenye kwisitulo, ikwindawo ngaxeshanye kowokuqala, okanye umgangatho. esineendidi abahluza, kufuneka sithathe ngokwakho ukuze simise engile elibukhali phakathi umntla kunye kwamathanga. uhlobo Ingqiniba akuvumelekanga xa esenza atyhale-ups, njengoko kukho ingozi yokwenzakala.

Ngomhla Tsalani kufuneka isantya phantsi, kunye kuphela izandla abahluza eendaba. amadolo akho kufuneka abe ngqo, amabele kusoloko kufuneka sihlale kule ndawo ayinakolulwa. Ngelo xesha liphantsi engqinibeni kufuneka eyayingqalene emgangathweni. Ngoko ke kufuneka ukuba uwukhuphe baze babuyele yokuqala.

iimpazamo

Beginners kunye abanye abadlali abanamava behlala besenza iimpazamo, enze reverse ukutyhala-ups ukusuka esineendidi kwibhentshi. Ngenxa yokuba lo msebenzi wenziwa kakuhle, zisetyenziswa kuzo zonke ezo amaqela izihlunu, yaye isiphumo akusekho lowo ke yona kwasekuqaleni. Ukongeza, ezi mpazamo zidla unobangela yokwenzakala kakhulu.

Eyona mpazamo ixhaphakileyo ezenziwe ngabantu, hayi nje kuphela ekhaya kodwa kwiiholo zemidlalo zezi:

1. Luthathe awo. Sise kwindawo ephezulu, ungathanda ukuba amsunduze umzimba wakhe usebenzisa amandla ngengalo, kangangokuba ezimpundwini zibekwe ngaphezu kwenqanaba kwibhentshi. Kungenjalo, ekusebenziseni ngempumelelo encinane.
2. Ezihlala apha iingalo emacaleni. Njengoko kukhankanyiwe ngasentla, zombini iingalo kufuneka kubona ngokucacileyo ngaphambili. Kuyimfuneko ukuba unikezelo umthwalo olufanelekileyo izihlunu. Ngapha koko, kunye zizalele kumacala ahlukeneyo umthwalo yasuka uziguqule esihlunwini esineendidi kwi umbhinqo emagxeni, nto leyo inokukhokelela dislocation.
3. Umzimba iwela phantsi kakhulu. ukuba awe ngaphantsi kwenqanaba apho izandla eyayingqalene emgangathweni. Ukuba uya kude kakhulu ekwehliseni, kukho umngcipheko umonakalo philisi kwegxalaba. Oku kwenzeka ngenxa nokuthotywa nesantya nozilo ukuphunyezwa, okanye ngenxa nobunzima kakhulu. Kanye Imposiso edlulileyo, le ezincinane kungabangela ukulimala kakhulu ezifana enyelisa.
4. Ulawulo kokuma. Xa umntu zijonge ezantsi, ukwenza atyhale-ups, oko lidlulise umthwalo emagxeni, nayo leyo ekhokelela ukuba dislocation kwaye maxa wambi nkqu waphuka. Ngoko ke kufuneka ugcine esifubeni eyandisiweyo, uze ucofe - tight.

Ukuyeka ekulahlekeni ngasentla, ungenza umhle ngokukhawuleza ukufumana yifuna ukuba ukuzimela ukulimala ezingeyomfuneko.

Eya kanye koboniso

Ngokunqwenelekayo, lo msebenzi wenziwa ngendlela milembelele ezimbalwa (kwabasaqalayo amaxesha 15-20, kuba iingcali - kumaxesha 2-3 ngaphezulu). Kusondela Kucetyiswa ukuba umntu ngamnye ukubala ezabo, ngokusekelwe ukudinwa. Ngokuqhelekileyo, oko malunga 3-5 iiseti. Beginners abangazange ngaphambili benza yonke imihla, kuyimfuneko ukunciphisa amanani ukuya kwiintsuku zokuqala ubuchule ukuphunyezwa ingamelana.

Ngenxa yesizathu esifanayo awukwazi ukusebenzisa izitulo ezimbini, kodwa ke mnye kuphela. Imilenze iya kubekwa phantsi, amadolo akho bent kancinane. Kodwa ukwenza lo msebenzi kule ndawo ixesha elide kakhulu akukhuthazwa, kuba indlela engcono yokusebenzisa le ndlela kuphela xa mandla phantse ekupheleni kwaye sisebenze ngaphandle ngefomathi ngokupheleleyo akonelanga.

enye

Amaninzi abase abanomdla ukuba enye push-ups ukusuka esineendidi kwibhentshi. Uqheliso lomsebenzi, ithatha ngokupheleleyo kuhlabana-ups, ezilungele abo bafuna ukumpompa izandla zakho ze udale isiqabu. Ezi umzimba:

• cinezela uJaji French;
• kwibhentshi cofa ukubambelela vala;
• tyhala-ups kunye ekuqulunqeni emxinwa izandla.

Iinketho ezimbini zokuqala ziqhutywa ngokusebenzisa lichotshelwe oxwesileyo okanye kuyi kunye Nge ubunzima ephantsi, kwaye eyesithathu - ngaphandle sabaleka ezingaphezulu. Zonke ezi umzimba olukhulu yokuqeqesha imizimba yabo ukuphunyezwa kwe-Push-ups ukusuka kwibhentshi.