Ukuphindisela emuva kwebhentshi kungukuzivocavoca okuhle kokupompa ama-triceps akho, ukwelula umhlane wakho, nokuqinisa emuva kwezingalo zakho. Ukuhlanganiswa okukhulu kokuvivinya umzimba ukwehluka kwawo ohlangothini lokukhulisa umthwalo - ngakho-ke, ukusunduza kusuka ebhentshini ekusekeleni ngemuva kufanelekile kwabesifazane abanempilo ebuthaka emzimbeni, nangabagijimi besilisa abanolwazi abafuna ukwehlukanisa ukuzilolonga.
Ukudonswa kokuphindiselwa emuva kusuka ebhentshini kubizwa kanjalo ngenxa yesikhundla sangemuva sezandla esisekelweni. Umsubathi umi efulathele, ngakho izandla zitholakala ngemuva komzimba.
Yimiphi imisipha ehilelekile?
- Umthwalo omkhulu uwela emsipheni we-triceps wehlombe noma kuma-triceps - usebenza ngesikhathi sokujika / ukwandiswa kwehlombe.
- I-delta emaphakathi nayo iyasebenza (ngokwengxenye nangemuva);
- Imisipha ye-Pectoral;
- Cindezela;
- Emuva;
- Imisipha yokugcwala, ithanga nenkonyane (umthwalo omncane).
Ukuhluka
Ama-push-up abuyela emuva enziwa esihlalweni, ebhentshini, kusofa - noma yikuphi ukusekelwa kobude obufanele (cishe kuye phakathi kwethanga);
- Indlela elula yokwenza lokhu kucindezela ukuguqa ngamadolo ngenkathi ubeka imilenze yakho. Le nketho inciphisa kakhulu umthwalo ophelele, ngakho-ke ilungele abasubathi be-novice nabantu abalulama ekhefini elide;
- Uma uqondisa imilenze yakho, umsebenzi uzoba nzima kakhulu, kepha hhayi kuze kube sezingeni eliphakeme;
- Futhi, ukusunduza kusuka ebhentshini le-triceps kungenziwa ngemilenze kwelinye ibhentshi lokuphakama okufanayo. Ukuze akwazi ukwenza inqubo enjalo, umgijimi kuzodingeka alungiselele kahle;
- Ungaqhubeka nokwandisa umthwalo ngokubeka i-projectile esindayo emilenzeni yakho - idiski elivela ku-barbell noma i-kettlebell.
Ubuhle nobubi bokuzivocavoca umzimba
Ama-push-up abuyela emuva abongwa kakhulu ngabesifazane abanesikhumba esivulekile ngemuva kwezingalo zabo. Ikuvumela ukuthi uqinise imisipha, futhi, ngokufanele, qinisa isikhumba. Ngaphezu kwalokho, ama-push-up abuyela emuva athuthukisa ngokuphelele ama-triceps, abamba iqhaza ekwakheni ukukhululeka okuhle. Ngendlela, kulokhu kuvivinya, imisipha ekhonjiwe ayisebenzi nje kuphela ekukhuphukeni, kepha futhi nokwehla, okungukuthi, kuzo zombili izigaba. Futhi, kulula ukukwenza ekhaya, emgwaqweni, nasehholo. Inqubo yokwenza ilula kakhulu - kwanele ukubamba i-algorithm efanele kanye, futhi ngokuzayo ngeke zibe khona izinkinga.
Phakathi kokwehla kwamandla, ukubuyela emuva ebhentshini ukuhlehlela emuva akunakwenzeka ukuthi kukhulise kakhulu ivolumu yemisipha yengalo. Ngale njongo, umthwalo oqondisa amandla uyadingeka. Futhi, lolu hlobo lunokuphikisana okuningi, kufaka phakathi imisipha engaguquki namalunga (okungalungiselelwe), ukulimala okwedlule noma kwamanje kwehlombe nezingalo zangaphambili. Amalunga ehlombe athola umthwalo ophakeme kakhulu, ngakho-ke kungcono ukuthi abagijimi abanesithende se-Achilles kule ndawo benqabe ukuzivocavoca.
Inqubo yokwenza
Ake sibheke ukuthi singakwenza kanjani ukubuyisela emuva ukusunduza phezulu phansi noma ebhentshini - nayi i-algorithm yesinyathelo ngesinyathelo:
- Ukufudumala - ukufudumeza imisipha ehlosiwe, imigqa, amalunga;
- Yima ufulathele usekelo, beka izandla zakho phezu kwayo, iminwe phambili. Indawo yamabhulashi ihlukaniswe ububanzi behlombe. Gcina umqolo wakho uqonde kuzo zonke izigaba zokuzivocavoca. Ikhanda liphakanyisiwe, ukubuka kubhekiswe phambili. Beka imilenze yakho ebhentshini eliphambene noma phansi, ingagotshwa noma iqondiswe. Phumula ebusweni ngezithende zakho;
- Njengoba uhogela, yehlisa ngobumnene phansi, ugoba izindololwane zakho engxenyeni efanele. Musa ukusabalalisa izindololwane zakho ezinhlangothini;
- Njengoba ukhipha umoya, buyela endaweni yokuqala, ngaphandle kokunikina, uhlunga ama-triceps.
- Ungahlala endaweni ephansi kakhulu imizuzwana embalwa;
- Yenza amasethi ama-2-3 we-10 reps.
Njengoba ukwazi ukubona, phindisela ama-push-up kusuka ebhentshini le-triceps, inqubo yokwenza, ilula ngokwedlulele - into ebaluleke kakhulu ukusebenza ngokunensa nangempumelelo.
Amaphutha avamile
Naka izincomo zethu, lokhu kuzokuvumela ukuthi uvikele amaphutha ajwayelekile:
- Phefumula ngendlela efanele - njengoba uhogela - phansi, njengoba ukhipha - up. Uma uhlala endaweni engezansi, bamba umoya wakho futhi;
- Umhlane awukwazi ukugoba - kulokhu, imisipha yengqikithi izothola umthwalo, hhayi izingalo
- Izindololwane esigabeni sokugoba kufanele zihlale zibheke phansi (ungazihlukanisi);
- Ungabi phansi kakhulu - lokhu kungasusa noma kulimaze amalunga akho ehlombe. I-engela engu-90 ° yanele;
- Qala ngokuzivocavoca umzimba ngokwanele, kepha ungami lapho.
Ngakho-ke, sihlaziye inqubo yokwenza ama-reverse push-up kusuka ebhentshini kusuka ku- "A" kuye ku- "Z", kufike ithuba lokuzijwayeza. Ingabe usuvele ukhethe uhlelo lokuqeqesha?
Uhlelo lwesampula lwabaqalayo nabasubathi abaphambili
Abasubathi abasafufusa bayelulekwa ukuthi benze okuphindisela emuva kusuka phezulu ebhentshini ngemuva kwama-triceps ekuqaleni kokuzivocavoca. Ukuhlehla ukusunduza emuva kudinga amandla amaningi futhi akunakwenzeka ukuthi kube sezinyweni ekugcineni, ngemuva kokusondela kwamandla. Yenza izivivinyo zokufudumeza umhlane nesifuba ngaphambi kwesikhathi.
- Yenza isethi engu-1 yokuphindaphinda eyi-15 imilenze igobeke emadolweni;
- Yenza amasethi ama-2 ngaphezulu we-10 reps ngaphandle kokugoba imilenze yakho;
- Ukuphumula phakathi kwezindlela - kungabi ngaphezu kwemizuzu engu-2;
- Yenza okuyinkimbinkimbi izikhathi ezimbili ngesonto, isikhathi ngasinye ukhulisa inani lokuphindaphinda ngezingcezu ezi-3;
- Uma uzizwa usukulungele, zama ukubeka i-barbell pancake ezinyaweni zakho (yivikele kahle).
Abasubathi abanesipiliyoni bangasebenzisa i-back-arm bench push-up ukuguqula imisipha yabo ephezulu yomzimba nokulungiselela izingalo zabo ukwenza umsebenzi obucayi.
- Afakiwe enkambweni yokuzifudumeza, noma adluliselwe ekugcineni kwesifundo, ukuhlanganisa imiphumela etholakele;
- Yenza ama-push-up ngazo zombili izingalo nemilenze ebhentshini, sebenzisa izinsimbi;
- Yenza amasethi ama-4-5 we-15-20 reps;
- Yenza okuyinkimbinkimbi izikhathi ezingu-2-3 ngesonto.
Khumbula, ama-push-up abuyela emuva asebenza kangcono uma ehlangene nokuzivocavoca kweminye imisipha yengalo. Kulokhu, imisipha izokhula futhi ikhule ngokulingana, okusho ukuthi ukukhululeka okuhle kuzotholakala ngaphambi kwesikhathi. Inhlanhla ekuqeqesheni!
