Zeziphi izihlunu usebenza nge-Push-ups?

Abanye abadlali abaselula abayiqondi into izihlunu usebenza nge-Push-ups, kwaye ke ngoko bendisoloko ndicinga lo msebenzi luyalambatha abavumi ukwenza oko.

Kukho kwakhona engachananga amaxesha ngaphezulu umntu iya kubeyisa, ngoko izihlunu zakhe uya ekhalipha bulkier. Noko ke, iingcali ukucebisa ukungqina okuchaseneyo bayiqhube-abadala asingabo amaxesha ngaphezulu kwe-15, kunye nongeniselo umthwalo kuyimfuneko kwakungenxa yobumbaxa ukuzilolonga ngokwabo. Ukongezelela, inani elingaphaya kophindo exhausts kuphela izihlunu kwaye kunokukhokelela catabolism.

Ukwandisa amandla kunye ubunzima kwezihlunu kufuneka asebenze kakhulu msebenzi, kwaye eyesibini - kubunzima bentshukumo (umz, enze nokuba ukutyhala-on abutment kwelinye icala).

Ngoko ke, lo mbuzo - oko izihlunu usebenza nge-Push-ups, unokuphendulwa ngokusekelwe iimpawu komzimba lobume yabantu. Umzekelo, umthwalo elungelelanisayo phakathi esihlunwini pectoral nesandla esineendidi kuxhomekeka kwindawo ububanzi. Le sele wabeka izandla, umthwalo ngaphantsi izihlunu esifubeni. Indawo iinyawo nako kulawulwa yi umthwalo izihlunu ezithile. Xa iinyawo ababenza ukuxhasa umthwalo buzinze kwi izihlunu esifubeni eliphezulu (lo msebenzi fanekiso ukuba cofa yeNZ kwi kwisitulo ngokuphatha le bar).

Kwakhona kubaluleke kakhulu obeka izandla ngexesha pushups. Imveliso yemveli iibhrashi - ngaxeshanye umzimba. uyakwazi ukubeka izandla zenu kakhulu ziwuphose ukunyusa umthwalo esineendidi, yaye izandla Tyhila ngaphakathi ngeminwe yakho. Uqhagamshelwano nge-Push-ups iminwe okanye amanqindi igalelo ekomelezeni xibilili.

Yiloo nto izihlunu usebenza nge -Push-ups ungabona, ngokusekelwe ubuchule ukwenza imithambo. Umzekelo, izifundo zenzululwazi aye abonisa ukuxhomekeka wolayisho kwi ukuma ngeenyawo xa imithambo. Ukuba (iinyawo caba phezu phantsi) ukusebenza le fomu yamandulo, umthwalo ilingana 64 ekhulwini ubunzima yomntu, kodwa ke ngelo xesha push-ups ngenkxaso ngamadolo - usebenzisa 49 ekhulwini ubunzima.

Ifanele wabaqalayo ngobuwena wesibini msebenzi, kodwa emva kwenyanga kuyimfuneko ukuba batshintshele kulo version zakudala.

Ukwandisa umthwalo, ungasebenzisa ulwabiwo yamatye ezahlukeneyo. Ukuba akukho abancedisayo, ubunzima ezongezelelweyo inikwa ngokusebenzisa ubhaka kudala-ezaliswe njalo izikali.

Zeziphi izihlunu ezi-Push-ups xa u nga va iinyawo zenu ngexesha kokusebenzisa esitulweni. Kwesi sikhundla, umthwalo kwandisa ukuba malunga nama-75 ekhulwini ubunzima bomzimba. Nomphumela ofanayo siyifumana push-ups kwelinye icala. Xa lo msebenzi iinyawo kufuneka zibekwe banzi kunesiqhelo ukufikelela intsalela umzimba. Kulo mzekelo, nengalo axhasayo kufuneka zibekwe ngokuhambelana umzimba yaye baphambuke ecaleni.

Xa Classic push-ups i umthwalo omkhulu, ngakumbi izihlunu pectoral eliphezulu. Noko ke, kukho izinto idiphu.

Zeziphi izihlunu basebenza kwi idiphu zibonisa imithambo yenkqubo abanxibe impahla. Ngazibini kwezi zifundo ubuxoki ningenakumbi lwezixhobo zemidlalo. Maxa wambi kwanele ukufumana ezibini Umbhobho esisigxina ngaxeshanye kunye rhoqo inxaxheba, ungafumana izihlunu pectoral ngophuhliso kunye esineendidi.

Ugxininiso oluphambili lomthwalo kuxhomekeke kwindawo kwezandla, ezizezi indawo kwezandla kunye nobubanzi zife. Xa entendeni yezandla umthwalo omkhulu emagxeni-Ububanzi iwela kwicandelo oluphakathi kunye asezantsi izihlunu esifubeni. Esineendidi ophuma ukubambelela abutment phantsi kwemiqathango.

Xa utshintsha indawo intloko ngexesha umthambo kwaye uzive zeziphi izihlunu usebenza nge-Push-ups. intloko ziphakeme kungabangela ubunzima kwicandelo esezantsi izihlunu esifubeni, yawuhlisela - phezu yayo ephezulu.

Xa push-ups kunye hop ekuphuculeni uququzelelo kunye nokuphuhlisa amandla dystrophy.

Kufanele kulunyukwe nje kuphela yokuma yomzimba (ngqo emva ngaphandle uxinezeleko olungeyomfuneko), kodwa ngenxa ukuphefumla kakuhle, isinye kwisithathu kuxhomekeke impumelelo yoqeqesho. Ngexesha ekuhleni kufuneka athathe uphefumle xa ephakamisa - ngokucotha uwukhuphe ukusuka elirhoxisa esiswini. Kuyinto le migaqo ziwubambe iingcali zemiphunga.