Indlela push-ups sokumpompa izihlunu incum, ngaphandle ngentonga?

Ngophuhliso lwawamanzi izihlunu isifuba kuba ukumila ngokomzimba umntu nesibindi ezimisele ngayo. Push-ups zithathwa ukuba ukusetyenziswa kakhulu elula afikelelekayo, kuba zisebenzisa wedwa mizimba yabo. ukuba engceni kulo mdlalo ochaphazelekayo malunga kahle push-ups ukuba indlela ukumpompa i izihlunu pectoral?

Inguqulelo ezaziwa push-ups iqala kunye nendlela eyiyo: izandla zamagxa-ububanzi ngaphandle, emva ngqo, esinqeni cala, enxuseneyo wesundu umzimba. Xa yandisa ukuba umgangatho kuyimfuneko ukugcina umgca ngqo ukusuka entanyeni ukuya toe, zama ukubamba sokondliwa floor. Iingalo mayibhekiswe emacaleni kwaye enze i-engile degrees 45 flexion. Indlela classic ukutyhalela ngokufanayo ukulayisha zonke izihlunu esifubeni, esineendidi, delts ngaphambili, ehlise umva kunye nezihlunu esiswini.

Ixesha lokuqala ichithwa uqeqesho kahle njani ukutyhala-ups. Ukuntsonkotha msebenzi ngenxa yokuba yembaleki kufuneka ezinyusele 75% ye ubunzima yomzimba wakhe. Emva kahle buciko, ungaqalisa ukusebenza phandle i ezingundoqo iintlobo-Push-ups amaxesha 2-3 ngeveki, ukwenza milembelele 10-15 kwaye kuphumla ngomzuzu omnye phakathi iindlela ezintathu:

1. Ingxelo ezibanzi izandla zokubambela nut pectoralis kwezihlunu ezinkulu, ingakumbi kwimimandla engaphandle.
2. Mvelo izandla ezikufutshane umzimba kunye elirhoxisa kwe iingalo kruthu ngqo emva ngokuba "intothoviyane" kwaye zichaphazela kummandla umndilili izihlunu pectoral.
3. ekuqulunqeni izandla Nciphisa zilayishwe kakuhle ngemiqadi lwangaphakathi esifubeni izihlunu ukuba bodybuilders abaninzi ukufumana ingqalelo ngokwaneleyo.

Yiya umba kahle push-ups ukumpompa indlela izihlunu esifubeni, kuyimfuneko ukuba uba nomfanekiso- ngqondweni: umzekelo, hambisa isandla isifundo ngokucokisekileyo izihlunu.

Xa iintlobo eziphambili push-abadala baba lula, lixesha lokuba iingxaki. Ukuze siqonde ukuba ukwenza njani qhuba-ups izihlunu esifubeni ngempumelelo, kufuneka uqonde enye into - lokutyhala-abadala aba isichasi ndaba kwibhentshi. Ngokufaka igushuza ingalo okanye esitoreni iincwadi, inokufakwa nenxalenye esezantsi esihlunwini pectoral. Imilenze ebuzwe iqonga, banyanzelwa ukuba basebenze inxalenye engentla esihlunwini. Ulibaziseko of ngomlenze omnye emoyeni kwandisa umthwalo. Xa umsebenzi modified kufuneka ulandele ngokungqongqo ubuchule - ukwazi ukwenza njani ukutyhala-ups. Ukumpompa up izihlunu pectoral, iimbaleki bacetyiswa ukuba abeke izandla neenyawo kwizitulo okanye izitulo, nto leyo evumela kusolula ngamandla izihlunu pectoral, ukwakha, imisele zabo zangaphezulu. Ngokufanayo medical ibhola umthetho lokutyhala izinto endaweni enye izandla. Uphando olunzulu lwe esihlunwini enikiweyo.

Plyometric pushups jump oluntsonkothileyo ezandleni. Uyakwazi sifinyelele kule ndawo, wenza umqhaphu, okanye izandla zakhe emoyeni ukusuka emgangathweni phezu kwentaba kunye umva. imithwalo Dynamic igalelo ekukhuleni kwezihlunu ngokukhawuleza.

Iimbaleki Advanced bayancedana ucebise ukuba wenze njani ukutyhala-ups ukumpompa up izihlunu pectoral kwiingingqi kan-, ukubukela ubunzima kwezihlunu ngexesha imithambo ezahlukeneyo. Khumbula ukuba ungasoloko nzima uqeqesho: ukuthatha njengoko kwingxaki ye ubhaka kunye neencwadi, cinezela kuphela kwelinye icala, sebenzisa dumbbells okanye kettlebells.