Inkqubo push-ups. iintlobo push-ups

Idiphu zilula, musa ukuba iimeko ezizodwa kunye nezixhobo. Kulo mzekelo, ungenza ukufezekisa iziphumo emangalisayo, ngokuxhomekeka ekubeni inkqubo push-ups ichanekile, kunye neeklasi zibanjwa rhoqo.

Yintoni iziphumo njani kuphunyezwa?

1. Uphuhliso unyamezelo nokomelela.
2. Uphuhliso iimpawu dexterity, namandla nesantya.
3. Moderate ikhulise-up izihlunu.
4. Ukomeleza lo mbhinqo egxalabeni kunye namaphephandaba.
5. Ukukwazi ukulawula umzimba wakho kakuhle.

Zeziphi izihlunu baqeqeshiwe?

Okuqukiweyo umsebenzi kumaqela umsipha ezahlukeneyo. Yonke into ixhomekeke kwindlela yokusebenza izixhobo kunye nohlobo umthambo. Ngokubanzi, amaqela amathathu zomsebenzi: deltoid, esineendidi, pectoral. Ukongeza, abahluza cinezela, kwakunye kwimo static - umva izihlunu, imilenze kunye intercostal.

iintlobo push-ups

Kukho iintlobo ezininzi, ungenza inkqubo umthambo wena kuzo. Push-ups zibe lukhuni, ngaloo ukuphumeza isiphumo esithile. kufuneka ziphuhliswe kuxhomekeke iqela izihlunu, usebenzisa i yokuthamba ezinye Hands. Push-ups kwabasaqalayo ukuze kwenziwe ngendlela lwalo lula. Ngenxa yoko, kunye imithambo odidi ingasetyenziswa nge emxinwa okanye ngokubanzi Hands, tyhala-ups kwelinye icala, kunye amatye, ekuye kwagxininiswa ngamadolo akhe, kunye nemveliso iinyawo phezu kwesitulo, kunye iingalo ezikhethekileyo, amanqindi neminwe.

ndlela yokusebenza

Ngaphandle indlela efanelekileyo abanakulindelwa isiphumo oyifunayo. Kubalulekile ukukhumbula ukuba ngexesha imithambo izihlunu kufuneka bazive, ngoko ke kubalulekile ukuba ukwazi ukunikela ingqalelo kuwo. Asimele silibale ngayo ukuphefumla: hamba uhle - ukuphefumla, kukhwela - uwukhuphe. Xa push-ups emva kanye, neempundu abavuki. Kwindawo yokuqala ukugcina iingalo. Umzimba uvikivwa ngokugoba ingalo iingalo. Isifuba kufutshane kangangoko kunokwenzeka esandeni, kodwa inhliziyo.

system pushups

Kuphuhliswa iinkqubo ezahlukeneyo noqeqesho kwabasaqalayo kunye neembaleki anamava. Kukho iinkqubo nyanga, emva kweeveki ezingama-6, kwiiveki 15, inkqubo "100 ukutyhala-ups", "10 X 10" kunye nabanye. Iimbaleki ezininzi abanamava zenza i iseti olulandelenayo ngokwakho.

inkqubo push-ups ziphuhliswa ukusuka emgangathweni, kuxhomekeka iinjongo zoqeqesho. Ukuba ufuna ukwandisa ungakhathali, kufuneka enze inani elikhulu ukuphindaphinda. Ukwandisa umsipha eziyimfuneko ukwenza kophindo hayi ngaphezulu kwe-12, kodwa esweni ngokusondeleyo ukusebenza ubuchule, kwakunye nzima lo msebenzi, okt lokutyhala-ups icala, sebenzisa isiphatho ukusebenzisa iintsimbi.

push-ups program ukusuka emgangathweni lungaquka iindidi ezahlukeneyo beemvavanyo, apho ubuninzi ukusebenza iqela elithile izihlunu.

ngokuba esineendidi

Nge-avareji Hands

Izandla imalunga ububanzi igxalaba ngaphandle. Ingqiniba wayebonisa umva, ingqalelo ezintendeni, iminwe phambili. Iinyawo zabo iluncedo kakhulu, kodwa ke kufuneka ibe banzi kwe ububanzi igxalaba ngaphandle. Ngokugoba iingalo izandla adweliswe umva kwaye phantse ezikufutshane umntla. Xa unikel 'ingqalelo nokumntlitha, iminwe ukuba ngaphakathi. Amathuba ukhetho ukukhanya - izandla phezu kwesitulo, iinyawo phantsi. Inguqulelo complex ngakumbi - iingalo emgangathweni kunye imilenze yakho phezu kwesitulo.

Kunye nokusungulwa emxinwa izandla

Izandla ezinye ngokuchasene umgangatho kwinqanaba esifubeni, neentende zikufutshane, ngeminwe phambili. Imilenze kwi Ububanzi esifubeni, kungaba kancane ngokubanzi. Xa yibhola iingalo zakho ukuhamba umva kancinci ecaleni, esifubeni sakhe olova ochukumisa namasundu. Olu hlobo push-ups ingqalelo nzima. Ukongeza esineendidi asakhasayo kunye imila- nomqadi ngaphambili.

Ukuze izihlunu pectoral

Izandla ezinye nxamnye emgangathweni, ebafaka phantse kabini obegumbi njengoko amagxa, iingalo ngaloo yiphathe ngesandla, ingqalelo ezintendeni, iminwe phambili. Iinyawo sibanzi ububanzi igxalaba musa ukuzalela. Xa yibhola iingalo zakho kufuneka ibe ngawo onke amaxesha ingabhekiswa emacaleni. Ezinqeni phezulu Musa abazakunyusa okanye ukugoba - umzimba kufuneka ngqo. Unako baqhube kuqiniswe okanye kuguquka okulula, njengoko nge-avareji ye-Hands. Ukuba eyona nto kujoliswe kuyo nokumntlitha, iminwe kubuya umva.

Ekuye kwagxininiswa kwelinye icala

Ukuze sihlale silungelelene yakho, imilenze kufuneka abekwe ngokubanzi kangangoko kunokwenzeka, izandla ebanzi ngaphezu ububanzi egxalabeni. Enye isandla emva khwitshi ukuba uqale. Push-ups kwi engqinibeni isalatha ecaleni. Ukuzilolonga luphuhlisa kwizihlunu pectoral kunye esineendidi. Ukubamba umzimba zilingana kufuneka ucinezele ephuhliswe kakuhle.

zilayishwe

Ukuze lo msebenzi, anxibe vests ezizodwa ubunzima okanye ngasemva yentonga drive. Kwimeko yesibini, ungacela ukuba umncedisi ukubona ukuba ukuzama ayawa.

eminweni

Lo msebenzi iphuhlisa amandla iibhrashi omhle kwaye kuqinise amathambo. Unako ukwenza nge-avareji, kunye emxinwa kunye nenkcazo ebanzi izandla. Ukuba iminwe ndibuthathaka, kufuneka kuqala ukomeleza isandla yi esebenzisa ngaphantsi nzima.

ngeengalo

Kuba ukufunda kakuhle izihlunu usebenzisa izibambo ezizodwa. Kulo mzekelo, uluhlu sesindululo linyukile. Endaweni yoko, izibambo ingasetyenziswa ngeseleyo wesundu. Ngenxa olu hlobo lwe-Push-ups baphuhlisa umgangatho amandla, womdlali efunda ukulawula ngcono umzimba.

nge cotton

Lo msebenzi wenzelwe ukuphuhlisa dexterity, amandla kunye neempawu isantya. Iingalo nemilenze kufuneka ukubeka banzi ububanzi egxalabeni. Ngoko ngokukhawuleza push off ukwenza zomqhaphu kakhulu okuthambileyo phantsi ezingalweni zakhe. Ngexesha ukuzilolonga ezandleni ukuhamba ngokukhawuleza kakhulu. Ezo push-ups isincomo manqindi kunye nezinye amagcisa bokulwa.

Pushups. Iprogram yoqeqesho kwabasaqalayo

Into yokuqala ukufumana umgangatho uqeqesho, okt zingaphi-Push-ups ungenza kwenza indlela enye. Ngokufuthi, wabaqalayo ayikwazi ukukwenza, kunye nabathengisi-10.

tyhala-ups program ukusuka emgangathweni iya kuxhomekeka iinjongo. Ngokuqhelekileyo ngoncedo lo msebenzi, iimbaleki ukuphuhlisa amandla kunye nokunyamezela. Kulo mzekelo, kufuneka wenze inani elikhulu iindlela kunye breaks ezincinane.

Ngosuku lokuqala ndlela yokuqala, ukwenza inani sikhulu sala kophindo. Emva koko lokuphumula akukho ngaphezu kwimizuzu emi-2. Indlela yesibini kukuba ukwenza ngaphantsi, kwaye kulungile. Yenza ngemini 5 iiseti, nabathengisi - bangaphi intando. Ukuqeqesha kule ndlela ude ufumane ukwenza inani elifanayo nabameli kuzo zonke iiseti.

Kwisigaba esilandelayo uqeqesho kuyimfuneko ukubeka umgangatho omtsha. Umzekelo, wenze nabathengisi-15. Ngoku kufuneka ukuba ndiyenzele 25 Kwakhona ukwenza iiseti 5 ngosuku yaye baqeqeshe ude ukuba wenze zonke iiseti 25.

Ngoku ke kufuneka ukuba uye iiseti ezili-10 kunye ikhefu phakathi kwabo ngu- ngomzuzu 1. Iindlela zokwandisa inani ku-15, inani kophindo kufuneka ubuncinane 3/4 ye iphezulu (umzekelo, ubuninzi - 30, ngoko enye iseti imithambo kufuneka kwenziwe amaxesha ubuncinane 22). Xa ukwazi ukwenza indlela ngamnye 22, ukwandisa inani kophindo ku-1, oko kukuthi ukwenza 15 X 23.

imithetho zoqeqesho

1. Phambi kokwenza push-abadala ukuba benze Amazing.
2. Ukuqeqesha kathathu ngeveki, ngokuthe ngcembe ukuya kwimisebenzi yemihla ngemihla.
3. Ukugcina umkhondo yeziphumo, kulula ukuthatha amanqaku.