Pushups - iinzuzo kunye nemigaqo

Enye yeendlela elula yokumpompa up izihlunu esifubeni ezi-Push-ups. Eli nqaku lichaza ukusetyenziswa push-ups, kwakunye nendlela ngokufanelekileyo ukuba benze oko.

Push-ups - a kwesitulo vice versa. Njengoko yaziwa, umatshini kwibhentshi yindawo yokwenza umthambo ukuze kuma isiseko izihlunu grudi.V kuqeqesho ekhaya ibandakanya lokutyhala-ups, ukusetyenziswa apho - uphuhliso esineendidi kunye nezihlunu pectoral.

Nangona iingenelo push-ups ayifani kwi cinezela kwisitulo, njengokuba kulo mzekelo, awukwazi ukusebenzisa ubunzima extra, kodwa ubuchule ekunene kwaye ukusetyenziswa iinketho ezintsonkothileyo ukulungiselela lo msebenzi unako ukunika isiphumo enkulu: amabele ezintle esineendidi olomeleleyo.

Kufuneka sikhumbule ukuba akukho mfuneko yokuba ukuqeqesha yonke imihla, njengoko imicu kwezihlunu ukuphuhlisa ukhule ngexesha kwakhona, elinokuthatha ukuya iiyure eziyi-36. Ngenxa 2-3 ukusebenzisa ngeveki uya kwanela.

Ukuba ngaba ukutyhala-ups, iinzuzo zabo ibonakala kuphela xa wabulawa kakuhle. Ukuze enze ngokuchanekileyo, kufuneka ufunde ukuba izihlunu zakho esifubeni. Ukuze wenze oku, yimani nkqo, qhiwu phambi entendeni yesandla sakhe esifubeni sakhe, ngoko kuwaba ngokucotha isandla phambili ngokungathi uzishenxise into kude kuwe, ukuzama ndisise izihlunu pectoral.

Phinda lo intshukumo, uziva umsebenzi izihlunu esifubeni. isandla yesibini kubekwa phezu kwesifuba ukuba amava engcono. Inyathelo elilandelayo - kade atyhale-ups, inzuzo nasasebenzayo nangoku ezincinane, kuba xa ufuna ukuba ukulawula ngokupheleleyo izihlunu, ukuziva kubo, ukulungiselela umthambo eqhelekileyo.

Ukuze wenze kakuhle atyhale-ups, ukusetyenziswa apho kuya kuba eliphezulu, kufuneka iliso ukusebenza izihlunu zesifuba, iliso umzimba, ndasolula, njenge "string", njengoko na indawo yayo iya kukuvumela ukuba usebenzise nje izihlunu izandla, kwaye yena cinezela.

Khumbula ukuba kakuhle kakhulu ngakumbi ukwenza 5 iiseti pushups 20 - milembelele yokuluka ezicothayo ezahlulwe sisithuba kwesithuba imizuzwana 30, pushups ngaphezu amaxesha 100 emgceni, owokugqibela eya kwenziwa ngandlel 'ithile.

Kufuneka ubuchule ukuze push-ups, iingenelo eziya kuba ngemiqadi ephezulu kunye esezantsi esihlunwini deltoid. Ukuze wenze oku, sebenzisa inkxaso phantsi ezinyaweni okanye ezandleni, asitshintshe ucwangciso ububanzi wamasundu. Xa uzibekela izandla emxinwa basebenza esineendidi, kwaye ngokubanzi - kwamagxa.

Uhlobo isebenzayo ye push ukuba apho iinyawo phezu kwamanqwanqwa nezandla eliphezulu ububanzi bebodwa. Oku kwenza kube lula ukuba olule izihlunu esifubeni ukuya ubuninzi.

Push-ups, abenziwe kusasa, ukunceda ukwandisa ukomelela umzimba, kwaye ziqhutywe phambi imithambo lokulala ukukhuthaza lokuphumla.

Kukho iintlobo ezininzi push-ups, leyo ukukhanya, aphakathi, enzima enzima kakhulu. Nganye kwezi kuzisa inkoliseko yayo. Umzekelo, tyhala-ups eludongeni ethangeni kakuhle abantwana nabafazi, tyhala-ups ngamanqindi - sporstmenov ababandakanyekayo ubuciko bokulwa. Bodybuilders endaweni kwibhentshi cofa enokusetyenziswa lityhale arhente weighting eyayiza kubangela ukuba ubuchule efanelekileyo ukwenza ofanayo. Xa ucinizela "sitsibe" nomqhaphu, wena ukuphuhlisa amandla umonakalo, nto leyo nayo luncedo kwezobugcisa bokulwa.

Zuza naluphi na uhlobo-Push-ups ngokuqinisekileyo kakhulu, ngakumbi xa lo msebenzi kwenziwa kubanjiswene nabanye. Ngoko niya kuqulunqa nje eendaba, isifuba, amagxa, iinyanda ephezulu nesezantsi esineendidi kwemisipha deltoid, kodwa amanye amaqela izihlunu eziya kwenza umzimba wakho amahle sporty.

Eyona nto ibalulekileyo - ukuba umnqweno, kwaye kuhlabana-ups unga kuphi: esikolweni, emsebenzini, ekhaya okanye esitalatweni! Akukho mda kwimfezeko, ukuqeqesha umzimba wakho naphi njengoko ufuna, xa ufuna! luck Good kwaye uhlale usempilweni!