Indlela ukwakha ibele ngenxa akathi-ups

Abantu abaninzi iphupho nje malunga imilo efanelekileyo. Kodwa abhengeze ngokupheleleyo isifundo kwinqaku elinye akathandi kusebenza, kuba kuzakuthatha ixesha elininzi. Kweli nqaku siza kuthetha izihlunu esifubeni. Kuyinto ezisitheleyo kwihlabathi lanamhlanje, abantu abaninzi abanomdla umbuzo ka ukumpompa njani ebeleni ngokusebenzisa push-ups. Ukuze wenze oku, kukho ezinye imithambo ezithile, apho uyakwazi ukuphumeza le njongo.

Iintlobo push-ups ezikhoyo

1. uTsiba pushups. Yenza ezi push-ups kubude encinane, malunga neshumi elinesihlanu eesentimitha ukusuka isekela ezimbini. Kufuneka ubeke izandla zakho phezu inkxaso, kancinci kugoba iingalo zakho, wenze Jump encinane umhlaba kule nkxaso. Nale hlobo push-ups olunyuswe nje esifubeni, kodwa ephuhliswe kakuhle izixhobo vestibular.

2. pushups Wide. Ukuze yokumpompa abaninzi esifubeni badla ukusebenzisa olu hlobo lwe-Push-ups. Le ndlela yinto eqhelekileyo. Xa usenza olu hlobo umthambo pecs elungileyo lwangaphandle sokumpompa. Izixhobo ikhutshwa phandle ngokubeka izandla phezu kumgama kakhulu.

3. Nciphisa push-ups. Lo msebenzi wenziwa, phezu koko, kunye imveliso ngesandla kwi kumgama omncinane enye kwenye. Ukuze afeze ukutyhala-ups kwimeko enjalo, kufuneka ubeke izandla zakho kufutshane kangangoko kunokwenzeka, kunye ubhontsi kufuneka babambane enye. Lo msebenzi inceda ukuphuhlisa iqela yangaphakathi izihlunu pectoral.

4. pushups ngokwalo. Nge lo msebenzi uyakwazi ukumpompa amabele, oko kukuthi kwimimandla ethile. Ukuze wenze, kuya kufuneka lichotshelwe encinane. push-up ne-Push-intloko ijonge ezantsi: Kukho iindidi ezimbini yokutyhiliza-ups ethambekeni na. Mvelo izandla ukwenza ezi ifanele ibe ngaphezu ububanzi egxalabeni.

5. Plyometric push-ups. Le mithambo ziya kuba luncedo kwabo bantu nje ufuna yokumpompa amabele, kodwa ukuphucula amandla nempilo jikelele. Kuba ekusebenziseni olu hlobo kuyimfuneko ukuba ezizakusikwa iintshukumo ryvkoobraznymi umzimba imizuzwana embalwa, kulwenze phandle emoyeni ngaphandle kwenkxaso. Kuyimfuneko ukwenza isandla umqhaphu, xa usenza indawo yokuqala idinga umzimba encinane icinezelwe phantsi.

6. Push-ups kunye emadolweni. Ngokuba lo hlobo umthambo kuyimfuneko ukubeka phantsi kwamadolo akho into zithambe. Ngaphezu koko, kufuneka sithathe indawo yokuqala uze ubone ukuba intloko kunye umnqonqo zibe kumgangatho ofanayo. Emva koko kulandela-Push-to eqhelekileyo uqhubeke. Olu hlobo lokuzilolonga kulungile kwabo bafuna ukumpompa phezulu esifubeni ngexeshana elifutshane.

7. pushups Standard. Ukuze kuqhutyekwe nokusetyenziswa kwale hlobo, kufuneka uthathe indawo echanekileyo: izandla kufuneka abekwe ebanzi kancinane ububanzi umkhono, intloko kufuneka umgca othe ngqo kunye kwalapho. Isihlabo engundoqo le mithambo kubanika izihlunu esifubeni avareji.

isiphelo

Ngoku uyazi ukuba ukwakha indlela esifubeni kunye namagxa usebenzisa iseti olude elula ukuzilolonga. Kuhleli kuphela ukuqaphela ukuba indlela eya kuhlabana-ups kufuneka rhoqo. Kungenjalo, akukho nto ilungileyo ukuze kuzuzwe. nesivuno esihle ne self-ukuphucuka!