Pushups ingalo izihlunu kwenza ngakumbi

"Push-ups", "izihlunu ezibonisa esifubeni," - kule efanayo amabinzana kuthungelwano lwehlabathi, unako ukufumana iintlobo lweenkqubo ezichaza ukuba ukwakha indlela ingalo kunye nesifuba. Ngokubanzi, ukutyhala bemvelo multi-inyathelo le umthambo into eyenziwa kugxininiswa ngokwesini. Imisipha ezinkulu ababandakanyekayo esineendidi izihlunu iingalo, iqheleke kakhulu eyaziwa ngokuba esineendidi kunye nezihlunu esifubeni. Kwakhona, xa mthwalo zamabanga ukutyhala-ups amaqela izihlunu imiqadi deltoid ngaphambili ngesa- izihlunu ezincinane carpal, ephantsi umva, izihlunu esiswini kunye quadriceps. Push-ups, ubunzima kwezihlunu esineendidi apho ubukhulu enkulu awo zibencinane kwaye engile iingalo flexion-extension, evumela umsipha esineendidi ngokukhawuleza kucocwe, asebenza ngokupheleleyo. iimbaleki abaqeqeshiweyo badla ukuvelisa ebizwa ngokuba yi-push-ups ukumpontshwa lokugqibela izihlunu emva kokuba umsebenzi omkhulu, nto leyo isenokuba eendaba ye bar elele phantsi kwinkalo eyahlukileyo phezu kwesitulo nibeke. Kwezinye iimeko, oku iingalo ulwandiso emi kunye kumaphephandaba isiFrentshi, kwaye ukusuka kwiindawo ezahlukeneyo. Loo sewayini ngentonga emcela ukuba uvele entloko, ingalo ngokufanayo Rise kwi engqinibeni, okanye isiphumo ofanayo eziveliswa ohleli phezu kwesitulo. Kwakhona, le ngxenye kwenza ukuxoka. Xa umongo wayo, pushups esineendidi izihlunu zisebenza kakuhle kwaye luhlobo esitulweni cofa vice versa. Kodwa, kwa nshita kwesitulo iintsimbi kumaphephandaba, tyhala-ups kwi enye isiphumo kumaqela kwezihlunu. Xa intloko womdlali kukuba ngaphezu imilenze, kokukhona umthwalo phandle kwindawo kumazantsi esifubeni. Xa iinyawo phezu nensimbi kunye intloko sele ngezantsi imilenze, ixesha elide zilayishwe esifubeni eliphezulu. Iintlobo push-ups, amaqela kwezihlunu yesifuba apho umsebenzi kakhulu kakhulu, bakholisa ukuba ube namandla awo amakhulu, kunye eshukumayo ezinxulumene mfuneko ngokundibamba webele ngesondo.

Ulwazi-push for izihlunu pectoral

Xa lo mbuzo yindlela ukumpompa up izihlunu pectoral lokutyhala-ups, impendulo ilula. Kuyimfuneko ukwenza push-ups, obubonakala ngokuba yinkcazo izandla. Lidla iMisebenzi isahlulo kumphandle esifubeni. Noko ke, abadlali abaye phezu kwamagxa abo amava enkulu kulo msebenzi, kwaye kwaqatshelwa ukuba kakhulu push-ups, xa unyawo iinyawo nezandla, ngokubanzi bebekwe, ibekwe kwi inkxaso ephakamileyo. Oku kwandisa uluhlu sesindululo ovumela womdlali okanye engahlawulwayo flex ngaphezulu kakhulu Wazolulela umsipha pectoral phambi kokuba intlungu. Le uqine ikuvumela kukucacisa ngokukhawuleza kwemida izihlunu ityesi enika imizwa umzimba smartness. Kodwa ke kule meko kufuneka ungayibaxi kunye namandla awo, xa uthe kuwa phantsi, njengokuba kulo mzekelo nibe intlungu kwiziko esifubeni. Inqanaba eliphezulu push-ups ingqalelo oku kwelinye icala. Iimbaleki bathi malunga emva kwexesha inyanga ngayo pushups izihlunu zesifuba ziyahlangana ebonakalayo. Push-ups ukomeleza esifubeni izihlunu kuvumela iinyanga ezimbalwa, ngokuxhomekeke kwiiklasi rhoqo.

Indlela ukwandisa umthwalo ngokuchanekileyo

Xa sokumpompa izihlunu esifubeni rhoqo ngaphezu kwakanye ngeveki, ekuqaleni kubalulekile ukwenza umthambo enye kuphela ekhaya esweni utshintsho. Xa musa uziva kakhulu ukulayisha, kwaye uqala ukuva ukuba izihlunu ukuqhelana umthwalo, yaye iqondo ntshikilelo lifinyele, imfuneko ukongeza ucwangciso lwakho ngeseshoni enye yoqeqesho, ngoko omnye, njalo enyukela. Pushups esineendidi kunye nezihlunu zesifuba nokomeleza ngokwaneleyo, ngoko kwezi seshoni, nokuba ekhaya, kodwa kunye namandla awo echanekileyo kunye nesikhundla zomzimba, niya kuba ngokwaneleyo ukugcina ifomu yakhe imisipha kuzo ithowuni. Kwabasaqalayo, eyona nto ibalulekileyo - ukukhetha nomthwalo balawule.