Uke wezwa ukuthi yiyiphi iphesenti yesisindo lapho usuka phansi uqhutshwa ngumzimba? Ngakho, endaweni ephezulu, lapho izingalo ziqondiswa ngokuphelele, unamathela ku-65% wesisindo somzimba. Ngephansi, ngezintambo ezigobile, cishe amaphesenti angu-80.
Kungakhathaliseki ukuthi iyiphi indlela oyikhethayo yokucindezela phansi, umphumela uzobonakala kuphela uma isisu sidonseleka futhi emuva kuyisicaba. Ngokuzivocavoca okufanele, umthwalo uzizwa emisipha yesifuba, ibhande lezintambo kanye ne-triceps. Namuhla sizokhuluma ngezinhlobo ze-push-ups kusukela phansi.
Ama-push-ups kusukela phansi ku-bicep
Ukuze ukujikeleza kwe-forearm nokujika kwezingqimba, i-biceps ihlangana. Nge-push-up esejwayelekile, lezi musipha aziwutholi umthwalo ofanele. Ukufaka leli qembu lemisipha emsebenzini, buyela esimweni sokuqala se-push-up evamile, nje shayela ngaphandle phambili, kodwa emuva. Qaphela ukuthi ama-elbow akho awahlanganyeli. Lo msebenzi ungenziwa kuma-dumbbells.
I-Push-ups esuka phansi ngezisindo
Uma usuyenze imidlalo isikhathi eside, futhi ungenayo amandla nokukhuthazela, ungazama ukuphakamisa ngamanani. Isisindo singasetshenziswa ngokuhlukile. Ungathatha i-waistcoat ukulinganisa, futhi ungafaka i-pancake evamile ebhayeni, uyibophe ngentambo ngemuva kwakho. Uma lokhu kungenjalo, ukulungiswa okuphelele, kuze kube yilapho ungakwazi ukugqoka isikhwama esinamabhuku amaningi - nomthwalo omuhle.
Uma udinga ukukhula kwe-muscle encane, khetha isisindo osidingayo futhi usebenze nayo. Uma kwenzeka unesihluthulelo senqwaba yemisipha yomgomo, khona-ke kudingeka uthintane nomqeqeshi ozokuthatha uhlelo olufanele lokuqeqesha wena.
Ama-push-ups ukusuka phansi ukuze uthole amandla
Uma umgomo wakho ukuqina ngempela, bese uqeqesha ngokuphindaphindiwe okubukhali ekuhambeni okusheshayo kuwe. Futhi ukuqhuma-ups kusuka ebhentshini kuzosondela. Uma lo msebenzi ubonakala ubuthakathaka, ungangeza ukotini phakathi kwama-jerks.
Zama ukuqala kabusha lo mshini wokunyathelisa ibhentshi ngokuhamba kancane ukuze ungaphumeleli. Ukuze uthole umphumela omuhle, udinga izinqubo ezingu-4-5 zokuphindaphindiwe ezingu-6-10, kuyinto efiselekayo ukuzilayisha ngezisindo. Kulesi simo, ikhefu kufanele libe nemizuzu eyodwa kuya emibili.
Into ebaluleke kunazo zonke kulolu hlelo ukwenza ukwenziwa kwamandla afanele kangaka ukuze aphule phansi. Amarekhodi akho azobonakala ngemuva kwezinyanga ezimbalwa zokuqeqeshwa okuhleliwe.
Ama-push-ups ukusuka phansi ukuze athole ama-triceps
Kungcono ukucindezela i-triceps uma uqhuma phezulu, ikakhulukazi uma usuka phansi uhamba kancane. Ngokuqondile, lapho izandla zisondelene komunye nomunye, ingxenye engaphezulu ye-trapezius muscle, i-pectoral muscle enkulu, kanye ne-triceps ngokwayo zisebenza. Kubaluleke kakhulu kulolu hlelo lokusebenza ukungalimazi izandla, futhi uma ukulimala kwamukelwa, linda isikhathi sokuphulukisa.
Amapush-ups kusukela phansi kuya phezulu
Loluhlobo lwe-push-ups lunzima kakhulu futhi luyingozi. Kodwa ngesikhathi esifanayo, lokhu kungenye yezindlela zokuzivocavoca ezisiza ekusebenzeni ngokugcwele ama-deltas (amahlombe), ungasebenzisi ama-dumbbell noma i-barbell.
Le nqubo ilula. Kubalulekile ukuma izandla zakho, gcina izingalo zakho ububanzi, imilenze yakho ibe ngcono kakhulu odongeni, bese uqala ukucwilisa endaweni ebucayi, bese ubuyela esimweni sokuqala. Okuphansi uhamba, umzamo omkhulu
Push-up kusuka phansi phezu izintambo
Labo abahlanganyela ezinhlobonhlobo zobuciko bokulwa, lolu hlobo lwe-push-up luzokwenza okuningi ngangokunokwenzeka. Ama-push-ups kumabhande aqinisa ama-knuckles of the fist, asize ukuzwakala ubuhlungu futhi, ngenxa yalokho, ukwandisa amandla okushaya. Into ebaluleke kakhulu ukubona ukuthi kuphela ama-knuckles angaphambili kuphela abamba iqhaza kuma-push-ups, futhi bonke abanye abahilelekile.