Indlela ukufunda woliphalaza ngaphandle koncedo umqeqeshi

Push-ups - oku olungileyo umsebenzi ezemidlalo, likuvumela ukuba basebenze ngamaqela kwezihlunu ezahlukeneyo kwaye wenze nokusetyenziswa ngempumelelo amalungu. Kwiimeko ezininzi, ukuphunyezwa kwayo akafuni ufuna izinto zokusebenza ezithile.

Inzuzo kwalo msebenzi nayo ayikwazi phantsi: ukongeza umthwalo iingalo, tyhala-ups ithuba ukomeleza izihlunu pectoral eziba ngohlobo yomqolo kunye namaphephandaba. Ke ukuba niphikele kufuneka iphazili phezu umbuzo othi "Indlela bafunde push-ups?", Koko uya kuba nomdla wokufunda malunga ongakhetha kuphuhliso lo mlinganiselo wabaqalayo.

ndlela yokusebenza Classical

Amaninzi, wabaqalayo abanomdla ekufundeni ukwenza push-ups izandla, leyo yindlela yemveli. Loo nesakhelo apho umntu igxininisa iinyawo nezandla, nangoku linegama elithi "Army" okanye "siyeke elele". Esi sikhundla yeyona ixhaphakileyo, ezilula-yaziwa kakuhle, oko inkosi nabani ngokulula. Ukuze ngcono ukuqonda ukusebenza ubuchule wezinto push-ups, zama ukwenza ngokungatshintshiyo manyathelo alandelayo.

1. Nceda uyeke elele. Ukuze wenze oku kufuneka ubeke izandla zakho phezu floor ububanzi egxalabeni. Umva kunye nemilenze kufuneka sihlale ngqo, kufana emgangathweni.
2. Kugoba iingalo zenu, bewuhlisele esifubeni nasesilevini phantsi. Emva koko, babuyele yokuqala.

Lumka ushinte yakho ephantsi waba eyayingqalene emgangathweni yaye abavuki, okanye, icala, walala yima.

kwamanzi ngolo kwenziwa kuphela phezu izandla, kodwa phezu ngenqindi, phalanges okanye iminwe.

Ukuqalisa ukusuka ekuqaleni ....

Ukuba akukwazi ukwenza ezi zinto, lula umsebenzi ngokwayo. Ukuze wenze oku, ungasebenzisa indawo umzimba eyahlukileyo - ume nge ngamadolo abo. Kulo mzekelo ugxininiso ayikho ngeenyawo, naphezu amadolo, amaqatha wawela kunye lift ilungileyo. On ngebande elinye kunye nabo, kukho enye indlela elula yokomeleza izihlunu zakho uze abalungiselele ukuphunyezwa ngokupheleleyo msebenzi. Ukuba baye bafunda ukuba bafunde woliphalaza ukusuka emhlabeni ngayo, zama ukwenza iintshukumo ezifanayo, wema kufuphi eludongeni. Yima ecaleni kuyo (okanye nayiphi na enye moya umphandle nkqo) kwaye beka izandla zakho njengoko ubuya kuyenza phantsi. Ukugcina indawo ngqo umqolo kunye iinyawo zenu negxalaba-ububanzi ngaphandle, agobe iingalo, nto leyo umzimba eludongeni. Ukwenza inkqubela, uthatha umoya, ayinakolulwa, nikhuphe. Xa izihlunu ukuba bomelele kancinane, ungenza nzima lo msebenzi, bemi kude eludongeni nokwenza-Push-ups kwi-engile ukuya nkqo.

Indlela ukufunda ngokukhawuleza ukwenza push-ups?

Kukho nezinye izinto ezininzi ukusuka kwindawo of abanxibe impahla ukunceda wena ukukhawulezisa uphuhliso element emidlalo. Qala ukulungisa indlela elula, ngokwenza umatshini Iijaji dumbbells. Amaninzi, oko kwenziwa kwisitulo flat ububanzi.

Option ezimbini: ukuba swing kwi-engile. Ukuze uqonde ukuba ufunde indlela push-ups kule sikhundla, kuya kufuneka lichotshelwe okanye nayiphi na enye yokuma eya kubonelela ukuthambeka isidanga ukhululekile phantsi.

Nayiphi na kwezi zithuba ecetywayo ngasentla kubonakala entsonkothileyo ngokugqithiseleyo okanye, phezu koko, kulula, kuxhomekeke uyafaneleka ngamnye kunye neemvakalelo zakho. Kodwa kukhuthazwa ukuba usebenzise kubo bonke, kutshintshwe nje ukufezekisa iziphumo ezisemgangathweni xa uqeqesho.

Yintoni ukukhumbula abaqalayo?

Yima ngamadolo okanye ukwenza umthambo kwindawo nkqo (ukusuka eludongeni), enyanisweni, ilula. Ekubeni bavamise abantu abanomdla umbuzo othi "Indlela bafunde push-ups?", Hayi ukuba emva uqeqesho emzimbeni (iimbaleki eziselula, amantombazana, elivisayo). Kodwa ke kubalulekile ukukhumbula phawu mnye: kuguquka okulula ukuba kuphela sifunda ngezinto ezingundoqo zalo msebenzi. Push-ups kunye amadolo nga kuba ebudaleni, ngexesha elifanayo ukungabinako ukwenza Classic push-ups elele. Ngoko ke, ukuqonda algorithm intshukumo kunye ngokulula ukwenza kophindo 15-20 kwi nesakhelo, dlulela ukuya kama. Zama ukwenza ubuncinane epheleleyo push-ups yokuqala Kwathi lo mkhuhlane kwezihlunu echanekileyo.

Kwakhona musa ukulibala malunga Amazing. uphononongo lokuqala zihlunu kuya kukunceda uphephe emibi imiphumo ukuzilolonga: iintlungu, ukonzakala, komsipha. Musa ukusukela ukuba iirekhodi nangoko, ezifana "ngomso Press 100 amaxesha." Kulungile ukuba bahlole ngokwaneleyo amandla wabo, yaye ukuba unayo usukelo othile, zama ukuya kuyo, ngokucotha kodwa ngokuqinisekileyo. Khumbula: uphumezo oluchanekileyo kuhlabana ukuzisa wabaqalayo kakhulu luncedo ngaphezu milembelele ezimbalwa enesiphako "kungxama."

Kwaye ke yintoni?

Ukuze uqonde ukuba wenze njani atyhale-ups, zama kwakunye nabakonwabelayo iziphumo zokuqala emihle. Congratulations! Kodwa, eqonda ukuba impumelelo loo zemidlalo egxalabeni uze uzibuze umbuzo ubhalo: "Yintoni efunekayo ngakumbi?". Iinketho baninzi, enyanisweni, ngokuba Classic push-ups - umthambo. Uyakwazi ukugcina kwezihlunu rhoqo, abandakanya kwinkqubo ngamnye, unga zama ukufezekisa iziphumo 100 push-ups, nto leyo nayo kwiimbaleki ezininzi i uhlobo irekhodi. Kwaye wena uzame kwenye umzimba, umzekelo, qala atyhale-ups kweebar. Kukho ukhetho!