Push-ups kunye ekuqulunqeni emxinwa izandla: inkcazelo ukusetyenziswa kunye nokusebenza kwezixhobo

Abaninzi kuthi sicinge malunga nempilo yabo kunye nobuhle. Umntu uhleli phezu izidlo engaphele ndawo, umntu uya ejimini kwaye ukwenza imithambo apho yenzelwe umqeqeshi, yaye umntu wawuthatha wonke umthwalo kweenkqubo zoqeqesho kunye ukufunda ekhaya. Ngomhla inzuzo yalo okanye loo ndlela, asiyi kuthi, kodwa efanelekileyo indlela abulawe intetho. Amaninzi amadoda nabasetyhini uzibuze ukuba nsinya ngayo izihlunu zesifuba, ngokuzenza zibe isiqabu, nokubukeka konke sihle ngakumbi. Oku kuza ukunceda umsebenzi ezibonakala zilula, ngathi push-ups kunye ekuqulunqeni emxinwa izandla.

Kutheni na oko?

Ngokubanzi, atyhale-ups - hayi umthambo ozithandayo kakhulu kwabaninzi. imikhosi ibeke wachitha ixesha elininzi iindlela kwenziwa ngaphantsi kwe uvume, nkqu inkqubo yoqeqesho kakhulu elula, eyethisa kwezihlunu emva koko kunye impindezelo, yaye isiphumo iyabonakala kanye. Noko ke, emva kokuba nasiphi na umthambo. Noko ke, iingenelo push-ups ethile emxinwa izandla njengabongamileyo zonke ezi ntsilelo.

Okokuqala, ngexesha lo msebenzi ibandakanya kungekuphela nje izihlunu isifuba neengalo, kodwa eendaba, izihlunu esandleni, emva, ezinqeni kunene. Ngoko ke, ufuna amabele ezintle - ukufumana esiswini tight njengesipho.

Okwesibini, ngaba uyazi ukuba izihlunu pectoral enkulu zahlukile kubume ukusuka ezinye? Azikho ezicwangciswe kwicala elinye aze asasazwa kwicala clavicle fan. Oku kuthetha ukuba nawo nawuphi na umsebenzi, umthwalo ngazo oluncinane kwaye kuphela ezo ndawo bezithe ngokuyimfuneko idibana nayo.

Iinzuzo umthambo

Ukwenza push-ups ethile imxinwa ngesandla, ukuba nempembelelo entle emzimbeni wonke. Iba namandla kunye enamandla. Izihlunu zenze isakheko ashinyeneyo, simomeleza amathambo. Kwakhona uphucula ukutya, yaye ngaloo ndlela malunga iikhilogram ezingaphezulu nga ilityalwe ixesha elide.

kwamnceda bafakela nemithambo yegazi. Ukuphucula kwegazi negazi, umzimba ugcwele oksijini. Kunciphisa ubungozi kwamalungu omzimba kunye isifo sentliziyo.

Ngelo xesha loliwe umva kwizihlunu efanayo, yaye ngaloo ndlela kushenxisa iingxaki kunye lomqolo. Yokuma iba stateliness, lunciphisa ubungozi uphuhliso okanye progression of zokufota.

It is a umthambo ingakumbi luncedo kubantu kwiminyaka engama-30. Emva kwesi sigaba umzimba uqala ukuba ulahlekelwe-2% ngonyaka kwezihlunu. Isiphumo soku kukuba kuphela utyebile, kodwa ke uphuhliso izifo ezithile, ezifana yegazi.

A bit malunga nokusebenza

Kubonakala ukuba push-ups kunye ekuqulunqeni imxinwa izandla kakhulu ngempumelelo? Kunjalo. Nokuba wafumana izixhobo best ukufaneleka, afana nalawo ezikuvumela ukuba phakamisa izandla zakho, ukusebenzisa umthwalo mnogokillogramovye okanye uqale phakamisa iintsimbi nzima, kokugqiba wena ubude uqeqesho ukuze baphumelele lokufundiswa izihlunu pectoral ngeke isebenze. Kwanokuba ukuzala ngezandla dumbbells akayi kuba nefuthe elifunekayo.

Push-ups yonke indlela. Ingaba ufuna ukusebenza ngaphandle omnye ngcono okanye enye inyanda izihlunu? Simply Ukutshintsha isethingi izandla. ebanzi A kancinane, okanye ngolunye uhlobo - ithutyana elide, kuxhomekeka iinjongo kunye neziphumo yokuqala.

Unako kwakhona ziyayichaza into ngaphandle ubunzima extra ayifakwanga kakuhle emayifakwe izihlunu. Nangona kunjalo, ubunzima bomzimba kwanele ukwenza indawo esifubeni kakhulu ezingeyomfuneko. Ngapha koko, akukho namnye alukhabi kungenzeka ngokusebenzisa iintsimbi ukwandisa umthwalo.

Push-ups. layout ngezandla Nciphisa. ababandakanyekayo imisipha

Ukuze siqonde indlela iluncedo lo msebenzi, khangela nje uluhlu izihlunu ochaphazelekayo ngethuba lale nkqubo.

1. Pectoralis ezinkulu. Oku kwehlisa nje kuphela kwaye uphakamisa negxalaba, yaye kunegalelo lokuzigoqa ze aphakamise esifubeni, kodwa inxaxheba kwinkqubo sokuphefumla.

2. Esineendidi. Kungcono ezihambe phakathi nokubuya ukuya kwindawo yokuqala.

3. Zomfana. Ukwandisa amandla jikelele nokunyamezela.

4. Umsipha deltoid. Enkosi kubo, wasebenza igxalaba nentaba.

5. Front umsipha unamazinyo.

6. Press. Kusebenze ngokuncama isikhundla kwema kwimo uxinzeleko.

7. imisipha Gluteal.

Push-ups. layout ngezandla Nciphisa. Inkcazelo msebenzi

Ngaphambi kokuqhubeka ukuphunyezwa nangoko msebenzi, kufuneka ufumane uluvo jikelele ngayo.

Ukuba vktrattse, ngoko isigqibo iqondwa xa prying stop elele ngaxeshanye emgangathweni, kulandele flexion nokwandiswa iingalo ingqiniba yakhe. Kukho ke nezinye izinto zohlobo kuwangqula ngazo ezi, umzekelo, ugxininise ngamadolo okanye isizathu ukusuka kwindawo othe nkqo.

Indlela ukuqala kuhlabana-ups kunye ekuqulunqeni emxinwa izandla? Indlela ukukwenza oko? Ukuze siphendule lo mbuzo, kufuneka ukujika ukwenza buciko. Kuphela indlela echanekileyo uqeqesho luya ukufezekisa iziphumo ezona kwixesha elifutshane ngaphandle umonakalo kwimpilo.

Push-ups. layout ngezandla Nciphisa. ndlela yokusebenza

Elinomthetho wokuqala ukwenza nayiphi na imithambo - akukho ukukhathazeka. Ukukhathala - imvakalelo aqhelekileyo xa izihlunu usebenza, kodwa intlungu - uphawu ngezenzo engalunganga. Ngoko ke, ukuba uqale uqaphele iintlungu iingalo okanye umva, uyeke ukuzilolonga yakho okanye ukulandelela ukuchaneka art yokusebenza.

Ngoko ke, ukuba enze atyhale-ups kunye ekuqulunqeni emxinwa izandla, kufuneka:

1. Thatha lulele abutment.

2. Khangela isandla ukuze umgama phakathi ubhontsi ayikho ngaphezu kwe-10 cm.

3. Musa Goba iingalo zakho. Le ndawo ibiyelweyo kufuneka ibe eyayingqalene phantsi kwaye enze umgca ngqo olulodwa. A bend esinqeni okanye, icala, ukuba arch akazekeleli kuyo.

4. Umoya. Fumana phantsi kangangoko phantsi kangangoko kunokwenzeka phantsi. Qiniseka ukuba iingalo zakho kufutshane emzimbeni.

5. Uwukhuphe. esineendidi abahluza (imi kwicala elingasemva igxalaba) abuyele ngokukhawuleza endaweni yaso yesiqhelo.

6. Bamba kwindawo yokuqala imizuzwana embalwa.

7. Phinda ulandelelwano yezenzo.

Khumbula ukuba akufiki incum ngesondo, ngexa kuyimfuneko ukuba ndihle sezantsi kangangoko kunokwenzeka.

Inani kophindo

Le rhoqo uphindaphinde kunye nenani iiseti kuxhomekeka kwiziphumo ezinqwenelekayo. Ukuba ufuna ukwakha izihlunu, kufuneka uphumle kwaye wenze nabameli ngaphantsi. Kwaye ukuba ukwandisa unyamezelo, phezu koko, ixesha lokuphumla kuya kufuneka ukunciphisa, nokwandisa inani kophindo. Ukuzilolonga igqalwa izinga eliphezulu ucinezela apho ngemini elandelayo amaxesha amaninzi kangangoko unako ahlula.

isiphelo

Naluphi na uqeqesho kufuneka zibe luncedo, ukukhuthaza ezempilo kunye nokuphucula inkangeleko. Phambi kokuba uqale nayiphi na imithambo, skrolela kuyo ixesha elaneleyo Tune wayelwile ukusebenza uze ufunde indlela efanelekileyo. Kwakhona musa ukulibala yintoni ebalulekileyo na inani kophindo okanye ubunzima zemilinganiselo ngobuchule. Kuphela ke uya kuyibona imiphumo.