Indlela ukufunda ukwenza push-ups girl. ubuchule echanekileyo tsala-ups bayiqhube-ups for girls

Ukuya ejimini, ungabona eninzi yabafazi. Ngamnye kubo uza emva ukusombulula ezinye iingxaki bakhe ubunzima bomzimba, ukunciphisa umzimba okanye, icala, ukuba mkhulu kwezihlunu. Okanye ngaba midlalo okanye ukufaneleka yevoti xa ngogqatso bra ubuhle. Phantse ngamaxesha onke, amantombazana ingqwalasela yoqeqesho ezinqeni, ngeempundu, ngoko ukuba la malungu omzimba baba lexinene ngakumbi zobufazi. Uninzi cinezela rock, ehamba nam phezulu emva kokubeleka, umzekelo. Kodwa abantu abaninzi banikele ingqalelo ngokwaneleyo izihlunu kwisifuba, ingalo okanye igxalaba. Kweli nqaku siza kujonga kutheni kudla kuyimfuneko ukunikela ingqalelo ngenxa umzimba.

KUTHENI UMELE UBE NOMDLA:

1. umzimba ephuhliswe ngokufanayo mhle kakhulu. Ngoko ke, ukuba uya kunika ingqalelo ngenxa kuphela inxalenye enye yawo, uya kukhangela ngaphantsi zendalo.

2. iingalo namagxa - yinxalenye abafazi zomzimba, ngubani na ukuba kungabi-simahla kangangexesha elide, kodwa yobudala uyakwazi ukufumana ezingabonakaliyo. Ukuze uphephe oku kuyimfuneko ukuba aqeqeshe nezintsonkothileyo, ingakumbi ezifanelekileyo push-ups amantombazana.

Iimpawu ukutyhala-ups for girls

Indlela ukufunda ukwenza push-ups intombazana? Le umba exhalabisa abaninzi abanqwenela ukuzibandakanya push-ups. Omnye, iintlobo ezininzi jikelele eqhelekileyo, kufumaneka lula umsebenzi ngokwasemzimbeni - it i-push-ups. Enemveliso rhoqo olu hlobo loqeqesho Ungayifumana ukuphucuka okuphawulekayo kwithuba kunokuba elifutshane ixesha. Lo msebenzi uza kwizenzo ezininzi East. wabulawa ngokuchanekileyo push-ups ukwandisa unyamezelo, ukuphuhlisa amandla, ukuphucula uncedo kwezihlunu of igxalaba, pectoral kunye nezihlunu esiswini, emva kunye neempundu.

Kakade ke, umzimba ababhinqileyo yahluke kakhulu ukusuka inkunzi ifuna parameters zayo owakhe umthwalo. Kulo mba, kukho izinto ezininzi kodwa ukwenza oko kungenza umonakalo kwimpilo. Ngoko ke, kubalulekile ukuba bagqwese ubuchule umzimba nemazi, ukuze azi ukuba kakuhle ukuba amsunduze-ups ngayo amantombazana.

technology push for abafazi

imfundo Classic emzimbeni - is pushups. Simple, umzimba kodwa entsonkothileyo ebandakanya nje amaqela ezifana izihlunu njengoko izihlunu esiswini, emva, amagxa, iingalo kunye nesifuba. Oku kukhuthaza ukutshisa otyebileyo izihlunu ubunzima ilahleko ngenxa ntshikilelo. Zonke ezi iingenelo kufuneka uqiniseke ukuba kufuneka bafunde ukufunda njani indlela push-ups girl.

Ngoko ke musa ukuba uyenze njani?

1. Nyaniseka uze ucinge uqeqesho yakho kwezemidlalo kunye namandla omzimba. Ukuba izandla eziwileyo, kuya kufuneka ukuba yokumpompa kubo kancinane, esebenzisa iintlobo ngeentlobo olulandelenayo. Kufuneka wazi ukuba le mithambo ziya komeleza ukufuna, esineendidi. Akukho iingcebiso ecacileyo apha. Uyakwazi ukwenza umthambo ezifana dumbbell curl, eqondisa, ekhanda. Unakho okwemizuzu embalwa ukubetha ingxowa Ukuhlukunyezwa. Kananjalo umthambo luncedo. Umsebenzi omkhulu ekuqaleni - ukulungiselela imithambo kwi kumaphephandaba hexe.

2. Le umsebenzi onzima kuyimfuneko ukuba kancinane siqhelane, oku kuqondwe nkqu kubaqeqeshi abaninzi zingqongqo. Musa ukulibala ngayo kwaye musa ukuqhuba ngokwabo. Okokuqala isiqalo push-ups kungekhona ukusuka emgangathweni kwaye udonga okanye amadolo. Kwimeko yokuqala, nime kanye eludongeni, beka izandla zakho kulo, wabeka ububanzi yakhe iinyawo egxalabeni ngaphandle, iingalo wazolula kancinane. Ukusezela, imilenze bent kwi iingalo izandla sisondela kufutshane umzimba uphela eludongeni, phantse ukubamba ibele. Kwi siphefumla, babuyele yokuqala, ukutyhala ukusuka eludongeni. Ixesha lokuqala ngokwaneleyo ezilishumi atyhale-ups, uze emva koko ngokuthe ngcembe ukwandisa inani. Kodwa ngokuthe ngcembe. Musa ukufuna ukufumanisa ukuba ufunde indlela ngokukhawuleza ukwenza ukutyhala-ups intombazana, musa sukela.

3. A lobeko ezinobunzima - push-ups ngamadolo. Kuba baninzi, kuba ukulungiselela isisombululo yethutyana. Beme ngazitho zine, iingalo ukuqondisa iingalo uwafake ezizibeni zamagxa-ububanzi ngaphandle. Kancinci ukususa ngamadolo wakho niziphakamise iinyawo zenu nkqo phezulu. Tsala esiswini. Ukukhupha, agobe iingalo zenu, sinciphise ngokwakho phantsi. Umnqonqo kufuneka zigcinwe ngqo, hayi uvumele. Zama ukuba uthinte yokondla floor. Musa ukunceda izihlunu emathangeni kunye ngeempundu, phakamisa izandla zomzimba, ngaloo ndlela abahluza umbhinqo igxalaba ngayo. Qala omncinci imithambo, ngokwenyusa kancinane. Zama ukuba babe nomdla wokufunda ukwenza push-ups intombazana, abaqeqeshi kunye nabaqeqeshi kukulunga, ngamnye kubo abathile impumelelo yakhe, iitshiphusi, mhlawumbi into aya kuba umdla kuba wena uya kufaneleka ngakumbi, kuba thina ezikhethekileyo sonke.

4. Ukuziva amandla ngokwaneleyo ukuba ubunzima umthambo, zama ukwenza push-ups. Ukuze wenze oku, uthathe kugxininiswa iingalo ngqo, imilenze niqhubeka walungisa. Musa agobe amadolo wakho kancinane, iinyawo kufuneka flat. Khangela phantsi, musa ndingayiphakamisi intloko yakho ndizibhija oko, ukuze singabi zijonge entanyeni yakhe. umva wakho, intamo, ezinqeni iinyawo kufuneka kumgca enye. ehla Inspiratory, eguqa iingalo zakho. Chukumisa ukondla emgangathweni okanye ubuncinane zama ukuyenza loo nto. Kanye njengokuba imithambo ezidlulileyo, atyhale-ups kufuneka kwenziwe ngenyameko isanda. Kufuneka kukhunjulwe abaqeqeshi iingcebiso malunga nendlela ukufunda ukwenza push-ups girl.

donsa

Enye umthambo into ethandwa kakhulu - loo nto akuyona. Uqheliso lomsebenzi lwenziwa yi iphakama kwi bar. Xa banduluka phezulu kwi bar, yena izihlunu baqeqeshwe kakuhle kakhulu umbhinqo emagxeni kwaye umva. Ngokusisiseko, lo msebenzi yasetyenziswa ukuze uphuhliso izihlunu umva, ngaleyo ndlela kwaqiniswa ukuba nkqu ifom bit umzekelo. ubuchule engafanelekanga enze tsala-ups kunokuba yingozi kwimpilo, ngoko ke kubaluleke kakhulu ukwazi ukuba ufunde indlela lokuzikhumbuza kunye nelungelo ntombazana.

izixhobo

Ukuqinisa oluqhutywa phaya ngeendleko intshukumo ingqiniba. Kufuneka ukuzama ukunciphisa scapula ingqiniba aziyamani emazantsi. Kwakhona kuyimfuneko ukuba imisipha esiswini Wazolulela kubo. Lo matshini egcina izinyawo. Zama ukubamba up ngokufanelekileyo msebenzi yokuqala, umzimba iye yakwazi ngcembe bakuqhele. Zokungafani.Le nzima kakhulu, ingakumbi kwabasaqalayo.

Ndiyathemba ukuba uphendule lo mbuzo: "? Indlela ukufunda ukubamba up nge ekunene girl"