Indlela ukwandisa inani push-ups? izincomo ezisebenzayo

Idiphu nje kuphela umsebenzi uqeqesho amandla ngempumelelo, kodwa sikhonza ngendlela esemagqabini ashushu-up ukulungiselela uqeqesho. Akukho mfuneko ukusebenzisa izixhobo zemidlalo kwaye musa kufuna utyalo-mali olubalulekileyo kwexesha. Noko ke, abantu bangaqeqeshwanga kunzima kakhulu ukufumana nemiphumela encomekayo. Ngoko ke, ngaphambi kokuba uqale uqeqesho, kubalulekile ukuqonda indlela yokwandisa inani push-ups kule veki.

Indlela ukuthatha indawo efanele na umzimba?

Ngaphambi wokuqonda indlela yokwandisa inani push-ups, kufuneka ufunde ukuthatha lwesimo esichanekileyo. Ngoko ke, ngethuba indlela nganye kwindawo yemveli entendeni kuphumla kumgangatho kumgama ngaphezulu kancinane athwale-magxa. Kuyimfuneko ukuba iinyawo kunye babuyiselwa ndasolula kumgca othe ngqo. Kuphela kulo mzekelo, ngexesha leseshoni yoqeqesho iya kusetyenziswa esifubeni, amagxa, iingalo, imisipha zikhule kakuhle.

iintlobo push-ups

Ngokutsho uhlobo ngesandla isicwangciso-ups, ukwahlula pushups eziqhelekileyo, ububanzi elimxinwa. Kwimeko yokuqala, namasundu obekwe kwi ububanzi emagxeni. kuqulunqo olubanzi lubandakanya ngokufumana eziphelweni kwindawo apho ziyenza njani yaye inxalenye nomlenze ezihleli engile xa kuthelekiswa namanye. Nge elimxinwa ezintendeni "ngokwaneleyo" ezi kwinqanaba esifubeni.

isicwangciso Normal kuvumela izandla ukwenza ugxininiso lusetyenziswayo lokufundiswa esineendidi, amagxa, izihlunu esifubeni. Xa ubeka imilenze basetyenziswa kwindawo ebanzi, esineendidi kunye nesifuba. Kwimeko Hands umthwalo emxinwa eziphambili iwela phezu kwamagxa.

bomthwalo

Ukuze siqonde indlela yokwandisa inani push-ups, kufuneka enze nabameli ezininzi ngexesha ndlela kangangoko omzimba ukuvumela. Okokuqala kufuneka siqonde iphezulu. Ngokwamkela lwesimo esichanekileyo, kufuneka push-ups logama nje izihlunu uqalise lokwala. Ukongezelela, ungakwazi ukulungisa nexesha olisebenzisileyo ukwenza inani kumda ukuphindaphinda.

Rest phakathi iiseti

Emva indlela ngamnye kuyimfuneko ukuba izihlunu ukuba bakhululeke. Ukuphumla kuyacetyiswa njengokuba ixesha elininzi lichithwe kwi le ndlela yokuqala. Ngokuba ubuninzi babantu bangaqeqeshwanga, eli xesha malunga 20-30 imizuzwana.

Ezibuhlungu phakathi ukusebenzisa

Indlela ukwandisa inani push-ups? Ngoko ukuba izihlunu bekhula kwaye, ngenxa yoko, iziphumo eziphuculweyo, umzimba uthatha ikhefu elide. Kungenzeka, ngenye imini emva iingalo ukuzilolonga yokuqala, esifubeni kunye namagxa ziya inobuhlungu. Loo yokusabela Kuyinto eqhelekileyo. Kulo mzekelo, simse, apho kamva iya kubonelela iziphumo eliphezulu, izifundo ziya kuba zonke ezinye imihla.

Inkqubela kwimiphumela

Indlela ngokukhawuleza ukwandisa inani push-ups? Akwanelanga kwindlela nganye ukuzama ukwenza nabameli embalwa transfer ngaphezulu komda ubunini. Kungenzeka, abangayi kuba nako gqolo sandise inani push-ups kwinqanaba elilandelayo isigqibo-yokubeka. Ngoko ke, ukuba bafumane inkqubela kwiziphumo uxabisa kwiiveki ezimbalwa ukusebenza kwinqanaba esekwe ngaphambili ubuninzi. Kuphela emva kokuba uyakwazi zama ngaphezu lo mda.

Kufundwa ngamaqela ahlukeneyo izihlunu

Ukuze ufumanise ukuba indlela yokwandisa inani push-ups, kufuneka ucinge isifundo evumelanayo izihlunu umzimba eliphezulu. Oku kwenza kule ukuphunyezwa we kophindo kule ntsimbi zilapha phezulu ngamnye. Umzekelo, kwi indlela yokuqala kuyenzeka kubhenela njengesiqhelo push-ups, le yesibini neyesithathu - iminwe ngenqindi nokuba ebanzi okanye kuxineneyo yokubeka.

Ndiyila iindlela zabo zoqeqesho ezabo

Indlela ukwandisa inani push-ups? Liqiniseke na kukwandisa inani kophindo ngeveki? Apha kuyimfuneko ukuba baqwalasele iphezulu yayo. Umzekelo, i-push-up 20 umda ithuba umzimba. Ukuba oko akufunayo li-100, ngo-mali kufuneka ngemihla ukwenza inani elithile kophindo. Nini kwaye njani le umphumo iya kuphunyezwa, kwaye ayinamsebenzi. Eyona nto ibalulekileyo kukuba inani elipheleleyo kophindo kukhokelela iparameter oyifunayo.

uqeqesho ubuchule ukuze kusekelwa mzekelo ungentla ngolu hlobo lulandelayo:

• 2 Iiseti kophindo 50 ngemini;
• 25 push-ups, yahlulwe yaba iiseti 4;
• 10 nabameli yonke iyure kusasa nangokuhlwa.

Ibhalwa umbono ezinokuthi zisetyenziswe ukwakhiwa loqeqesho lula kakhulu. Eyona nto ibalulekileyo - ukwenza umsebenzi rhoqo, kakuhle awabe umthwalo usuku lonke. Umsebenzi ngokutsho scheme ekhethiweyo kucetyiswa iintsuku ezili-10. Ekupheleni kweli thuba, kufuneka ukuvavanya iziphumo, makhe umzimba baphumle iintsuku ezimbalwa.

Ekuphetheni

Njengoko kubonakala, ukuze kuphuculwe iziphumo zabo kwi-Push-ups ayikho nzima kangaka. Ukuze wenze oku, kufuneka nje ukwakha inkqubo umthambo ekhululekile kunye umthambo rhoqo. Ukuze kufikelelwe ofunekayo, kufuneka ucinge yokudibanisa ukutyhala-ups kunye nezinye imithwalo, ezifana tsala-ups kwi bar, ukufunda le abdominals.