Ukufunda indlela yokwenza kakuhle Push-ups ukusuka emgangathweni

Push-ups ezi imisebenzi eyenziwa ubuso ezantsi esuka engetelekeke elele. Izandla baphikele kwi iingalo, okoko nje umzimba akayi kuba eyayingqalene emgangathweni, ngoko ke unbend. Olu hlobo umthambo isiseko kuqeqesho lweembaleki, uqeqesho yomkhosi kunye neeklasi zemfundo emzimbeni zesiqhelo. Ukuba push-ups abaphuhlisa esineendidi, pecs, ab, emva nkqu izihlunu imilenze.

Indlela push-ups ukusuka emgangathweni xa usebenzisa ubuchule eqhelekileyo

Kufuneka alale ubuso phantsi kwaye beka izandla zakho zamagxa-magxa. Ngokugoba ingalo umzimba iingalo yehlele phantsi uze uphinde uvuke. Ngelo xesha ke kufuneka igcinwe ngqo. Phakamisa umzimba ukuba ube nje ngamandla kwezandla, awabancedi esinqeni prigibaniem. Xa usenza emva ifanele kuphambuka ukuya ezantsi, kunye neempundu - uvala up.

Indawo izandla kuxhomekeka Izakutshintsha umthwalo njani kumaqela kwezihlunu ezahlukeneyo. Kungenxa yoko le nto, ukuba benze njani qhuba-ups ukusuka emgangathweni, inokuchazwa ukuba amaqela kwezihlunu ethile. Pectoralis ezinkulu kunye deltoid izihlunu iyalayisha, ukuba izandla azithathi indawo ebanzi kungapheleli ububanzi egxalabeni. Xa indawo isandla kufutshane omnye komnye ngexesha umthwalo push luyasuka kuye esihlunwini encinane incum kunye esineendidi. Kubaluleke kakhulu kwithambeka umzimba - kuxhomekeke ukuba yinxalenye esifubeni lilayishiwe. Ukuba imilenze ephakamile, umthwalo idluliselwa ukuba inxalenye engentla esifubeni, ngokungathi intloko lingaphezulu, izihlunu inxalenye esezantsi esifubeni zilayishwe.

Xa ubuchwepheshe ayisindi, ukuba benze njani qhuba-ups emgangathweni, kulula ukufunda. Kwezi iindlela push-ups kungathiwa:

• Push-ups ngamanqindi - efika kuqala kubonakala ukuba kuphela amakhwenkwe ezinkulu phantsi amandla olu hlobo umthambo. Noko ke, loo nto ukuthwala abantu abanengxaki kabi kwi xibilili. Ukugxininisa ezandleni zakhe ukuthintela oku. Abaninzi abanomdla umbuzo yendlela yokwenza kakuhle push-ups ngamanqindi. Impendulo ilula - eyona nto iphambili ukuba benze umsebenzi kumgangatho ezingenanto, le nto ilungileyo ekhaphethini, emethini okanye itawuli esongiweyo.
• Push-ups eludongeni - igqalwa enye imisebenzi elula kuphumezo lwazo kunciphisa kakhulu umthwalo kwi ezisezantsi umva, kumaphephandaba, isifuba neengalo. Ukongeza, kuyenzeka ukuba ukunyenyisa umthwalo, eza kunye ukusuka eludongeni. Emva iseti ukuzithemba kunye nemikhosi bubulumko ukuba uqhubeke ku imithambo enzima kakhulu.
• Push-ups ukusuka kwesitulo - njengoko luphumlo kukhutshwe lichotshelwe okanye esitulweni. Oku kwenza kube lula ukuba baqwalasele izihlunu. Kubalulekile ukuqinisekisa ukuba ivenkile luzinzile ngokwaneleyo ukuthintela ukwenzakala.
• Push-ups ngamadolo - kulo mzekelo, akukho iikawusi bakhonza njengesikhululo, amadolo, uvumela ekuphunguleni umthwalo izihlunu. Kuyimfuneko ukuba ukusebenza kuphela ngezandla zakhe kunye nesifuba.

Kule mihla abantu abaninzi ngakumbi Ndiyaqala ndiyakuqonda ukuba ukunqongophala umzimba sona impilo yabantu. Ukuze isebenze umzimba zange ungaphulwa, kuyimfuneko ukusebenzisa yonke imihla. Qiniseka ukwenza umthambo ezifana push-ups uhlale-ups. Indlela ukufunda ukwenza push-ups kunye squats, uyakwazi ukubona kakhulu - ngexesha umthambo, izihlunu kufuneka zilayishwe kwaye musa namava nobunzima kakhulu.

Ukuze ufunde indlela yokwenza kakuhle Push-ups ukusuka emgangathweni kwindawo yokuqala kufuneka kuqondwe ukuba lo msebenzi unceda ukuphucula qethe lulonke. Kufanelekile ke ngoko ukuba ngokwenene akukhathaliseki ukuthi ndlela ikhethwa. Eyona nto ibalulekileyo - ukuba umngeni ngokwakho. iiveki eziliqela zoqeqesho akayi kwenza salinda ixesha elide ukuba iziphumo - yokufika mabutho matsha liqinisekisiwe. luck nomonde kwaye isiqinisekiso ukufezekisa iinjongo.