Ungakufunda kanjani ukwenza i-push-ups yentombazane kusukela ekuqaleni, kepha ngokushesha (ngosuku olulodwa)

Umbuzo othi "ungafunda kanjani ukuqhubekisa intombazane" ukhathaza abamele abaningi besigamu esihle sesintu. Ngemuva kwakho konke, lokhu kungukuzivocavoca okuhle ukuqinisa imisipha yesifuba, izingalo nesisu. Ngaphezu kwalokho, ayikhulisi nje kuphela imisipha, kepha isiza ukuqinisa isikhumba sobuso obungaphakathi bezandla, nokwenza izinhlaka ezikhohlisayo zesifuba nesisu - okungukuthi, ihloselwe izingxenye eziyinkinga kakhulu zesibalo sowesifazane.

Ngasikhathi sinye, ungenza ama-push-up ekhaya, emgwaqweni, nasejimini - ukuzivocavoca akudingi ukuba khona kwama-simulators, ukuphatha amakhono akhethekile, futhi kulula kunqubo yokwenza.

Kodwa-ke, uma konke kulula kangaka, kungani izintokazi eziningi zingakwazi ukwenza ama-push-up? Iyini i-snag eyinhloko noma imfihlo yokwenza ngempumelelo? Ungafunda kanjani ukwenza ukusunduza kwentombazane kusukela ekuqaleni, futhi kungenzeka ukukwenza ngosuku nje? Futhi ngesonto?

Kulesi sihloko, sizosiza noma iyiphi intombazane ukuthi ifunde ukwenza ama-push-up kusuka phansi kusuka ekuqaleni, sizokutshela ukuthi ungazilungiselela kanjani nokuthi ungaqala kuphi ukuqeqeshwa.

Kungani kunzima ukuthi amantombazane afunde ukuqhubekela phambili?

Ngakho-ke, sithole ukuthi ukufunda ukwenza ama-push-up akunzima neze, inqubo ilula kakhulu futhi iyabiza. Kodwa-ke, uma umgijimi enezicubu ezibuthakathaka zengalo nesifuba, ngeke anikezwe ukuzivocavoca. Ngokwemvelo, ngokwemvelo ngokwemvelo ukuthi emadodeni imisipha yebhande lehlombe ithuthukiswa kakhulu. Kungakho kunzima kakhulu ukuthi izintokazi zifunde, kodwa-ke, ngokuqeqeshwa kwezemidlalo okujwayelekile, noma ngubani angadlula indawo ephakeme kakhulu ejimini.

Ngakho-ke, kusukela manje, inhloso enkulu yokuqeqeshwa kwakho ukuqinisa imisipha ebhekiswe kulo msebenzi.

Yimiphi imisipha esebenza kunqubo yakudala yokuphusha?

• Okokuqala, ama-triceps asebenza, ikakhulukazi uma uphakamisa phezulu ngokubeka okuncane kwezingalo zakho;
• Futhi, umthwalo omkhulu utholwa yimisipha emikhulu ye-pectoralis. Lapho izintende ziba banzi kakhulu, kulapho isifuba sifakwa ngokwengeziwe emsebenzini;
• Imisipha ye-deltoid ihileleke kancane ekuphusheni umzimba;
• Umshini uhlala ushubile kuzo zonke izigaba, ngakho-ke, uthola umthwalo owusizo we-isometric;
• Imisipha yomgogodla isebenza njengesiqinisi, okungukuthi, isiza umzimba ukugcina isikhundla saso esikhaleni.

Ngakho-ke, ngentombazane ephupha ukuqala ukusunduza kusuka ekuqaleni, sincoma ukuthi uqeqeshe kahle imisipha ebekiwe. Ngezansi sibhala izivivinyo eziwusizo zale nhloso.

Ama-push-up amantombazane: inqubo elungile

Indlela yokwenza ama-push-up amantombazane nabesilisa ayihlukile.

1. Isikhundla sokuqala - ukugcizelela okulele ezingalweni nasezinzwaneni ezeluliwe, emuva ngqo, ubheke phansi;
2. Ngenkathi uhogela, qala ukusunduza phezulu, uzama ukwehla uphansi ngangokunokwenzeka;
3. Ngasikhathi sinye, umhlane uhlala uqondile - awuzungezwanga, awuhambisi imbongolo, awuwele phansi ngesisu;
4. Njengoba ukhipha, ngenxa yamandla ama-triceps nemisipha ye-pectoral, khuphukela endaweni yokuqala.
5. Yenza inombolo edingekayo yezindlela nokuphindaphinda.

Uke wakuzama? Akuzange kusebenze? Ungadangali, sizokutshela ukuthi ungafunda kanjani ukuthi ungakwenza kanjani ukusunduza kwentombazane kusukela ekuqaleni, sizokunikeza uhlelo olulula kepha olusebenza ngokweqile.

Ukuzivocavoca ukuze ufunde ukusunduza up phansi

Okokuqala, sizophendula umbuzo obaluleke kakhulu - kungenzeka yini ukuthi intombazane ifunde ukwenza ama-push-up ngosuku olungu-1, futhi, ngeshwa, kabi. Uma intombazane ingakulungele ngokuphelele emzimbeni, akunakwenzeka ukuthi izokwazi ukufunda ngosuku. Vele, kungenzeka ukuthi unofuzo oluhle, kepha uma ungazigcini kusuka ebuntwaneni, akukho lifa elizomsiza eneminyaka engama-30

Ngakho-ke, njengoba kuthenjisiwe, sizokwethula kuhlelo oluhle oluzovumela intombazane ukuthi ifunde masinyane indlela yokwenza ama-push-up. Ukuze uqalise, funda izinhlinzeko ezijwayelekile:

• Ngokwesilinganiso, kuzothatha amasonto ama-3-4 ukuthi ufunde ukwenza ama-push-up kusuka ekuqaleni;
• Phakathi nesonto ngalinye uzokwenza umsebenzi othize. Ushintsho lwabo lubandakanya ukwanda kancane kancane komthwalo kuze kufike phezulu, lapho usuvele ungenza ama-push-up kusuka phansi;
• Uqala konke ukujima ngepulangwe. Thatha ukugcizelela okulele ezingalweni ezeluliwe, lungisa umzimba ngomugqa oqondile, khama isisu sakho, isifuba nemilenze nesikhathi. Isonto eli-1 lime imizuzwana engama-40 amahlandla ama-2, ikhefu leminithi eli-1. Amaviki ama-2 isikhathi sikhuphukela emizuzwini emi-2. Iviki eli-3 - engeza enye indlela. Esontweni lesine, kufanele uhlale kubha imizuzu engu-3-4 kumasethi ama-3.
• Udinga ukukwenza kathathu ngesonto, okungcono engxenyeni yokuqala yosuku, ngemuva kwamahora ama-2-3 ngemuva kokudla;
• Ukuvivinya ngakunye kufanele kwenziwe izikhathi eziyi-15-25 kumaqoqo ama-3. Ikhefu phakathi kwamasethi alikho ngaphezu kwemizuzu emi-3.

1 Isonto. Push ups kusuka odongeni

Ukufundisa intombazane enemisipha eqinile yokukhomba ukwenza ama-push-up akunzima nakancane. Enye yama-subspecies alula wokuzivocavoca okudala ama-push-ups odonga.

• Yima ubheke ukusekelwa, beka izintende zezandla zakho kuso bese uqala ukusunduza up;
• Ngokuhogela phambili, kuze kube yilapho isifuba sithinta udonga, ekuphefumuleni emuva emuva endaweni yokuqala;
• Phindela emuva kancane nsuku zonke, okwenza kube nzima kuwe.

2.iviki. Ama-push-up ebhentshini

Masiqhubeke sikhombise owesifazane ukuthi angafunda kanjani ukunyusa phezulu. Thola ibhentshi elizinzile, isihlalo, noma itafula.

• Gxila ekusekeleni okuvundlile ezingalweni ezeluliwe;
• Ukuphakama kwesekelo, kuzoba lula kakhulu ukufunda ukwenza ama-push-up;
• Ukulandela inqubo yakudala, yenza ama-push-up;
• Ukuvivinya okulandelayo ngakunye, bheka ukwesekwa kuphansi kancane kunokwedlule ukukhulisa umthwalo.

3 iviki. Ama-push-ups amadolo

Sizoqhubeka nokudalula imfihlo yokuthi intombazane ingafunda kanjani masinyane ukwenza ama-push-up kusuka phansi kusuka ekuqaleni futhi ngeviki lesithathu siye ezansi futhi senze lo msebenzi kusuka emadolweni. Silandela inqubo ye-classical version yokuzivocavoca, kepha asibeki izinyawo zethu ezinzwaneni, kodwa emadolweni.

• Isikhundla sokuqala: ukwesekwa kulele ezingalweni nasemadolweni aluliwe, umzimba uqonde, ubheke phansi;
• Ngenkathi sidonsa umoya, siyehla kuze kube yilapho izindololwane zakha i-engeli yama-degree angama-90;
• Njengoba sikhipha umoya, siyasukuma.

4 iviki. Okwakudala

Kulesi sigaba, ungaqala ukusukuma ngokugcwele. Uma ufundile ngokuzikhandla emasontweni amathathu edlule, usukulungele.

Thatha indawo yokuqala futhi ukhululeke ukuqala. Naka la maqhinga alandelayo, azokusindisa emaphutheni futhi enze umsebenzi ube lula:

1. Lawula ukuma okuqondile komzimba. Uma uzungeza umhlane wakho, akukho zingalo noma isifuba sakho esizothola umthwalo, ngumhlane wakho kuphela ozosebenza;
2. Phefumula kahle - donsela lapho wehlisa, ukhiphe umoya lapho uphakamisa;
3. Bheka ukulinganisela, awudingi ukuphokophela ukugqoka. Lalela umzimba wakho futhi ungawugcwalisi ngokweqile;
4. Ungathathi ikhefu ohlelweni. Uma ufuna ukufunda ukwenza ama-push-up ngokushesha futhi kalula, sebenza njalo;
5. Ungazivocavoci esiswini esingenalutho noma ngokushesha ngemuva kokudla. Inketho enhle kakhulu - amahora amabili ngaphambi nangemva kokudla;
6. Vula ithrekhi yakho oyithandayo, gqoka isimo esikahle;
7. Ukukhuthaza, tshela abangane bakho ngenhloso yakho yenyanga yokufunda ukwenza ama-push-up agcwele. Bazise njalo ngempumelelo yakho, shicilela imiphumela kumanethiwekhi omphakathi.

La maqhinga amancane azosiza intombazane ukuthi ifunde kalula ukusunduza isuke phansi, noma ngabe inempilo ebuthaka emzimbeni. Khumbula, uma ufuna ngempela - ungahambisa izintaba. Ufuna kabi kangakanani ukufinyelela umgomo wakho?

Ubuhle nobubi bokuphushelwa amantombazane

Senze uhlu lokuzivocavoca ukuze sifunde indlela yokuqhubekisela phambili kahle intombazane kusukela ekuqaleni, futhi saletha nohlelo lokuqeqesha olusebenzayo lwabasubathi abasafufusa. Ekuphetheni, sifuna ukuphakamisa umbuzo owodwa.

Kunombono phakathi kwabasubathi abaningi wokuthi ama-push-up awukuzivocavoca kwabesilisa okungafanelekile kumantombazane. Ngokusobala, ingadala ukukhula ngokweqile kwemisipha yebhande lehlombe futhi, ngenxa yalokho, intombazane izobukeka njengeSchwarzneiger esiketi.

Eqinisweni, lokhu kuyinganekwane, futhi kuyisiphukuphuku kakhulu. Ama-push-up ngeke awasize amadoda ukuthi akhe imisipha noma, ngoba ukuqeqeshwa kwamandla ngezinsimbi kuyadingeka ngale njongo. Ukuze isibalo sowesifazane siphenduke esendoda, isizinda sehomoni sowesifazane kufanele siphazamiseke. Ngendlela, phambi kwalesi sifo, ama-push-up ngeke abe yimbangela yezinguquko ekubukekeni.

Kuyini ukusetshenziswa kwalokhu kuvivinya amantombazane?

• Umthwalo wekhwaliti wemisipha yesifuba, emuva nezingalo, ngenxa yalokho okwenziwe ukukhululeka okuhle, isikhumba siqinisiwe, imicu yemisipha iyaqiniswa;
• Ukushiswa kwamafutha kwenzeka, ngoba ukuvivinya umzimba kudinga ukusetshenziswa kwamandla okuqinile;
• Intombazane ithuthukisa ukubukeka kwamabele ayo, isikhumba esivulekile siqinisiwe;
• Kwakhiwa umshini wokunyathelisa omuhle;
• Imoya iyathuthuka;
• Izinhlelo zokuphefumula nezenhliziyo ziyaqiniswa.

Sithemba ukuthi sikuqinisekisile! Sifisela wonke amantombazane ukuthi afunde ukwenza ama-push-up ngokushesha okukhulu. Umphumela ngeke ube yisikhathi eside ngokuza!

Bukela ividiyo: UKUPHAHLA (Novemba 2024).