Tsala-ups kwinkqubo bar ukususela ekuqaleni: ingakumbi izixhobo, iingcebiso kwabasaqalayo

elawulwa ngabanye tsala-ups kwi bar eziyimfuneko ukuze umntu ngamnye ofuna ukuba izihlunu eyomeleleyo nesiqabu. Emva kokuba lo msebenzi sele kudala ingqalelo ukuba olusebenzayo luncedo. Ngoku imivalo oxwesileyo okanye bar zifumaneka kuzo zonke kumabala emidlalo kuzo zonke eyadini, lokuzilolonga. Bonke abantu okuwisa eziqhelekileyo iintsuku zesikolo, kodwa hayi wonke umntu uyazi kwaye uyaqonda ukuba ukuze kuphunyezwe iziphumo ngokwenene kufuneka bazibandakanye ngakumbi kakhulu kwaye ngaphezu koko iinkqubo zoqeqesho ngenxa yobudala ethile.

Eli nqaku isixelela ukuba tsala-ups, indlela yokwenza kakuhle kwakunye uncedo lokujongana umbuzo wokuba ingaba le nkqubo tsala-up eqhuba bar okanye ngaba yinkcitha xesha. Ukufezekisa iziphumo eliphezulu, kufuneka ulandele yonke imithetho uze ngqo izindululo inqaku langoku.

History and Theory

Kwamanye amazwe yamandulo Greece kunye amaninzi aphuhlileyo nokuphuhlisa kwakungekho inkqubo ngokucacileyo tsala-ups kwi bar; kodwa ukuba babe nazo kwiseti loqheliso ezisisiseko. Nokuba ngaloo mihla, abantu baqonda ukuba olu hlobo loqeqesho kakuhle yomeleza izihlunu, inceda ukwandisa ubunzima kunye neemilo isiqabu ngayo ngoku.

iimonki Tibetan liphuhlise inkqubo yokuqala tsala-ups kwi bar ukusuka ekuqaleni, ukuphucula indlela ekhoyo. Phakathi kwabo kwakukho kuyo kwezinye izinto zokuqala ezenza kube lula ukuba ixesha elifutshane ukufikelela phezulu kakhulu. Abantu namhlanje baziwa kakhulu ngaphezu kwesinye inkqubo tsala-ups kwi bar. Phakathi ezahlukeneyo iindlela ezizodwa ukufumana okungcono mntu ngamnye uza kuba nako oko, nokuba labaqalayo, okanye imbaleki onamava.

Zeziphi imisipha ungakwazi ukumpompa

Iimbaleki, ngokuba ixesha elide abandakanya bar, uyazi uncedo ngqo yintoni le mithambo. Ababeqala ukuba wazi zonke iingenelo kwibha tye. Ngoko ke, ngaphambi kokuba uye tsala-ups kwinkqubo bar kwabasaqalayo, kubalulekile ukuqonda oko amaqela kwezihlunu nga ampontshwe ngokusebenzisa yeqokobhe:

• zomfana;
• eliphezulu kwaye cinezela ongezantsi;
• imisipha pectoral;
• yengalo;
• imisipha umva.

bar oxwesileyo, Kakade ke, undinike isiqwenga ubhetyebhetye isixhobo umthambo, kuba ekuvumela ukuba usebenze umzimba uphela kwinqanaba elifanelekileyo.

Uqheliso kwi bar

Abantu badla uvule ukutsala-ups kwinkqubo bar ukuze kuphuhliswe izihlunu kwaye enze umthambo ezintsonkothileyo. Eneneni, eneneni, umqadi unika intsimi ebanzi ngokuba ukuyila yembaleki. Kweli izixhobo unako ukwenza amaqhinga engakholelekiyo nemithambo ukuphuhlisa amaqela ezahlukeneyo kwezihlunu.

Lo msebenzi ithandwayo thaca ngezantsi. Bona ukutsala ingqalelo nje kuphela abantu kodwa abafazi, nangona ukuntsokotha zabo.

Ekupheleni yomntu tsala-ups kwinkqubo bar, ngenyanga omnye uya ukufezekisa iziphumo ezibalulekileyo, le mithambo luza kukhangeleka lula, kwaye ungasenako madolw 'anzima ukuqhuba esitratweni okanye yokwenza umthambo.

Burpee

Phakathi iimbaleki iindidi ezahlukeneyo kule umthambo ixhaphakileyo. osemqoka yayo lokwahlula kukuba yinto ethandwayo nditsho phakathi kweenkosi ikarati, abakhetha ukuphuhlisa rhoqo ukunyamezela zabo, amandla ngokukhawuleza. Ke konke oku asifanele silibale ukuba lo msebenzi kuyo nayiphi na imeko ayikwazi ukuba zibandakanywe kwinkqubo tsala-ups kwi bar ukusuka emhlabeni, kuba akusoloko nkqu ukuba iimbaleki ezinamava lula.

Iindlela uphumezo Burpee ayikho ukuba nzima, kodwa kufuna ingqalelo enkulu. Inyathelo lokuqala kukuba uthathe indawo yokuqala - ume phambi kwe bar, ukutsala izandla zakho ecaleni umzimba, kunye neentungo ibekwe ngqo kwi ububanzi egxalabeni. Oku kulandelwa bonke abenza ezikhundleni luhamba ngesantya esincomekayo:

• ezintle;
• hamba jump ugxininiso ulele;
• ukwenza enye push-up;
• kwakhona ukuba sifinyelele umva emva kwakhe;
• thatha indawo eqala;
• ukugxuma enze nokutsala-up;
• ubuyele indawo yokuqala.

Kor

Kor - oko phantse inkqubo epheleleyo ye tsala-ups kwi bar ukwakha izihlunu, ukuphuhlisa amandla kunye nokunyamezela. An iseti ongaqhelekanga beemvavanyo, ungakwazi ngokulula ukwenza ekhaya njengoko iqokobhe kuphela efunekayo umvalo othe tye.

Inyathelo lokuqala kufuneka uthathe kanye yokuqala efanayo Kumsebenzi ongaphambili. Okulandelayo, kufuneka enze intshukumo kule ukuze:

• ukutsibela phezulu ukuya bar kwaye tsala-up;
• phakamisa imilenze tye, ukuze ukuba aa Incopho na umntla;
• uphumlisa kule ndawo imizuzwana embalwa, imilenze kufuneka kwehliswe;
• kwakhona ukunyusa imilenze, kodwa kwindawo efanelekileyo, uze ke asezantsi;
• kwakhona ukunyusa imilenze ngqo kangangokuba iinzwane wachukumisa yaqabela;
• ubuyele indawo yokuqala.

Lo msebenzi kufuneka kuphindwa iindlela ubuncinane ezine.

Inkqubo kakuhle tsala-ups amanyathelo bar enikwe ngasezantsi. Luhle wabaqalayo, kodwa abadlali abanamava kufuneka nzima lo msebenzi. Kubo, lo ukhetho Kungaba kuhle ukuba wenze lo msebenzi phambi nasemva kokuba imihla tsala-ups kule nkqubo.

Indlela ukubamba up

Iimbaleki ezininzi makhwelo bafuna uyilo lwabo ngenxa inkqubo tsala-ups kwi bar. amaxesha 50 Kakade ke, abangayi kuba nako ukubamba nayiphi lwabaqalayo, ngoko abaninzi babo yaye bafuna ngemizamo yabo ukuze kuphunyezwe iziphumo ezilungileyo. Ngelishwa, inkoliso kubuya ndikwenze okunjalo, ngenxa yokuba akukho wonke umntu oye na ngaphambili inxaxheba kwezemidlalo uyakwazi ukubamba njani kakuhle. Ngenxa yoko, abantu abonzakeleyo endaweni yoko ofunekayo, kodwa kulula kakhulu ukuchitha ixesha lokufunda ingcamango kunokuba angalulama zabo izenzo yokuzibhubhisa.

Xa iphakama ngasemva kunye nemilenze kufuneka ngqo. Nyusa izindlu umzimba kufuneka ibe phantsi ngokupheleleyo kusesilevini yachukumisa kwipali enqamlezileyo. bar oxwesileyo liqulathe ulwazi oluninzi weemfihlelo, nto leyo enokukhokelela ekubeni impumelelo yalo naliphi na imbaleki. Ngethamsanqa ke, akukho mfuneko yokuba ukusombulula, kuba sele wenziwe elide abanye abantu:

1. Ukuze kwandiswe ngobuninzi eziyimfuneko ukuvuka nje kancinane kangangoko kunokwenzeka, kwaye ukuwa, phezu koko, ngokukhawuleza.
2. Ukomeleza izihlunu nokwandisa unyamezelo, kufuneka ukwenza ukunyuka ngokukhawuleza, kodwa ke kuya kufuneka uye phantsi kancinane.
3. Ukuphucula uyamnika, bazolulela kufuneka ibe luhamba ngesantya esincomekayo kakhulu njengoko kokwenyuka nokwehla, kunye namaxesha phakathi iiseti kucetyiswa ukuba ukuxhoma ngokulula bar imizuzwana elishumi.

Iintlobo tsala-ups

Njengoko usazi, ukubamba up nge ngeendlela ezahlukeneyo:

1. ukubambelela ngqo. Olu hlobo ephakamisa iingalo kwi bar kufuneka ithunyelwe ngasemva projectile. ukubambelela Nciphisa ngqo - izandla kwinqanaba negxalaba; kuthetha ukubambelela ngqo - izandla zamagxa ububanzi ngokubanzi malunga 10 centimetre; ukubambelela ngqo - izandla zibekwe kude kude enye kwenye.
2. ukubambelela Reverse. Kulo mzekelo, izandla kufuneka ibhekiswe kwi bar ngezandla zakhe. Apha uyakwazi kwakhona ukubamba up with emxinwa, eliphakathi okanye ukubambelela ububanzi.

Tips for kwabasaqalayo

Beginners abaye ashukunyiswe phezulu ebomini bakho, okanye wenze nto ixesha elide, qiniseka ukuba ukuphulaphula icebiso alinikiweyo ziingcali ngokwenene. Iimbaleki abanamava sincome ezinye iindlela ezinkulu ukukunceda ufunde ukubamba njani ngeqanda. Phakathi kwabo:

1. Ngenxa esitulweni. Ukufumana phezulu kuye, iphakama ukukwenza oko kuya kuba lula kakhulu. Akuba indawo ephezulu, kufuneka ukuba ahlale kuloo ndawo imizuzwana malunga emithathu, yaye akhokhelele ezilandelayo ngcembe ukwandisa eli xesha.
2. Inshorensi ngerabha. Le ndlela ibandakanya wokubopha ye ibhanti ngokwayo irabha imidlalo ezizodwa tape leyo encamathele kwezinye ekupheleni bar tye. Ngenxa kule ngxenye abangabancedani kuya kuba lula ukuba bafikelele kwinqanaba eliphezulu.

tsala-ups kwi bar for Beginners: inkqubo

Inkqubo Ideal Iyaqondakala loo nto yaye zifikeleleke kubo bonke, kuya kubakho itafile elandelayo.

Njengoko sibonile, umthwalo uyandiswa ngcembe yaye ngokuchanekileyo ngokwaneleyo ukugcina mdlali evela unxinzelelo nesilima, ngokunjalo ukudinwa. Ngempumelelo edlula ngenyanga yokuqala uqeqesho, umthwalo efunekayo ukuze kwandiswe amaxesha malunga 2-3.

imithetho

Phambi kokuba uqalise ikhosi kwi bar, kufuneka ufunde imigaqo ukuba baqinisekiswa ukuba ukukunceda uphephe atyiwe ufumane yifuna ngokukhawuleza kangangoko kunokwenzeka. Ezi zibandakanya ezi zinto zilandelayo:

1. Njengoko phambi nawuphi na umsebenzi, phambi kokuqala tsala-ups kufuneka wenze kancinane eshushu-up. Kwanele ukuba imizuzu emi-5-10 kuphela Cardio (ukubaleka, ukutsiba intambo, ukukhwela ibhayisikile, ehamba ngesantya fast, njalo njalo).
2. Ukwandisa ubunzima ufuna ukuhlaziya ekudleni kwakho. Lo msebenzi mawubandakanye protein ngakumbi ukutya iilekese kufuneka ukunciphisa ukuya ubuncinane. Kufuneka kwakhona kwandisa ibe kancinane inani calories akuphelise imihla eya kusikhusela ubunzima yokomisa kwezihlunu.
3. Ngokuqinisekileyo yonke ukuzilolonga kufuneka ugcwalise elula. Oku kuya kuvumela izihlunu zakho kwakhona ngokukhawuleza emva koqeqesho.

tsala-ups kwinkqubo bar ye Armstrong

Le nkqubo wasebenzisa ezaziwayo kuzo zonke ezinkulu United States Marine Corps Charlz Lyuis Armstrong. Le nkqubo ibandakanya zonke izinto eziyimfuneko ezinegalelo bafezeke emzimbeni: ukucima kombane, ezahlukeneyo kunye njalo.

Abantu abaye sele wazama ukucinga le nkqubo, ziye zafumana iziphumo eningenakukholwa nje kwiiveki 5-6. Ekupheleni kwale nkqubo phantse onke la matyendyana nga sele enze 20 tsala-ups kwindlela nje omnye.

uqeqesho ekuseni

Ntsasa nganye, ngoko nangoko emva kokususa kufuneka yenziwe kanye ezintathu Iiseti push-ups eliphezulu. Push-ups ezi uqheliso kungcono ukunceda ukomeleza izihlunu umbhinqo emagxeni. Armstrong ngokwakhe wenza onesethi yokuqala yamaxwebhu push-ups ekunene kwi kumgangatho, waza ke waya kungena kwigumbi langasese, apho ngebrashi up. Ngaphezu koko, wabuya weza emgangathweni, kwenziwa kuba Iseti yesibini kwaye kwakhona waya kwigumbi langasese ukuze aphucule. Nangoko emveni koko, i-Major weza ikhabhathi yakhe nako kuthwalelwa phandle umntu iseti lokugqibela waya ukuthatha ishawa owenza.

Olu hlobo loqeqesho ukuba kwenziwa yonke imihla kusasa. Abantu abaninzi ukuze kuzuzwe nemiphumo emihle kuthatha malunga nenyanga. Eli lixesha ngexesha apho iiseti kusasa ziye kufika kulo mkhwa kwaye ziza kuba yinxalenye ebalulekileyo uqeqesho.

program

Kucetyiswa ukuba uqale eyendawo malunga 4-5 kwiiyure emva iiseti kusasa. Inkqubo Armstrong kaThixo yahlulwe ngokwentsuku zoqeqesho 5 (phakathi evekini). Oko kuyimfuneko ukujongana kuphela ngoMvulo ukuya ngoLwesihlanu, kodwa veki qiniseka ukuba umzimba wakho kunye nezihlunu zakho ukuphumla.

Ngosuku lokuqala ufuna ukwenza iiseti ezintlanu, abenze ukuba inani. Amathuba phakathi iiseti uphumezo mayingagqithi imizuzwana 90. Ungakhathazeki malunga nenani kophindo akukho kuyimfuneko, ngenxa yokuba lonke ixesha ufuna ukunika konke ukutyeba ukuya eliphezulu, babeka yonke imizamo yabo.

Uqeqesho ngosuku lwesibini isekelwe kwinkqubo "iphiramidi". Kufuneka uqale phindwa mnye, uze udibanise enye indlela ngamnye, phambi kokuba afikelele esiphezulu.

Ngosuku lwesithathu ukwenza iiseti ezintathu kukubamba na Medium sesithe Tye, uze ke ukubambelela efanayo elimxinwa. Ikhefu phakathi iseti nganye kufuneka kuhlala kakuhle ngomzuzu.

Ngosuku lwesine, kufuneka enze inani eliphezulu iiseti kunye ikhefu ngomzuzu omnye. Kuyafuneka ukuba some de ajike loo nto.

Ngosuku lokugqibela kuyimfuneko uphindwe naziphi na iintsuku ezine, okwakubonakala kakhulu enzima. Kwi veki nganye elandelayo Ngosuku lwesihlanu iyohlala ezahlukeneyo kowangaphambili.