Inkqubo ye-push-ups ukusuka kumgangatho

Ukucinywa ukusuka emgangathweni ngumsebenzi oqhelekileyo oqhelekileyo osebenzayo apho imisipha ye-pectoral ne-triceps ibandakanyeka. Ngendlela echanekileyo yokunyuka-phantsi ukusuka kumgangatho, izicathulo ezincinci zesandla, umshicileli, i-frontarm kunye neephambili ze-deltas nazo zilayishiwe.

Iigrafu ze-push-ups ukusuka kumgangatho ngamnye ngamnye. Abanye bafuna iindlela ezimbalwa, abanye abaninzi. Kodwa kwakhona, inkqubo yesistim ye-push-ups evela kumgangatho ikhona kuwo wonke umqeqeshi wempilo. Kuya kunceda ukwakha ubunzima bemisipha efunekayo, kunye nokukhula nokunyamezela.

Enye yezona ndlela eziqhelekileyo zokunyuka kwe-push-ups ukusuka kumgangatho "100+". Le ngxaki yenzelwe abantu abanesidingo esiphakathi. Kwakhona kuyimfuneko ukuba uqaphele kubantu abanokukhula okungaphezulu kwama-180 cm, ngenxa yokuba ubude bezandla umzimba wenza umthwalo omkhulu. Kule nto, kubalulekile ukunciphisa kakhulu imvama yokusebenza.

Ngoko, iveki yokuqala - sisebenza iintsuku ezintandathu, ngeCawa ngumhla. Ekuseni, iindlela ezintathu zihlandlo ezilihlandlo ezilihlandlo ezilihlandlo ezili-10 ngosuku, inani eliphindaphindiweyo lokuphindaphinda ngokuhlwa, kodwa sele ikhona iindlela ezinhlanu. Kuze kube phakathi kweveki, unokwenza ukwanda kweendlela (umzekelo, 4, 5, 6 -script, 5, 6, 7 - ngoLwesithathu). Isiqingatha sesibini seveki umthwalo uhla. NgeCawa, njengoko kuchaziwe ngasentla, usuku lokuphuma.

Ukususela ngeveki yesibili, inani leendlela zifana, nto yodwa, sikwandisa inani le-push-ups ukusuka kumgangatho ngesigamu, ngokulandelanayo, sisebenza ngamaxesha angama-20.

Kwiveki yesithathu sisaqhubeka sisebenza kathathu ngosuku, ngelixa sinciphisa inani leendlela kwaye sichaphazela inani le-push-ups eyenziwe. Ngokomzekelo, kube ngu-25:10:20 okanye 10:30:20. Ukusebenzisa le cwangciso, unokwenza i-push-ups ngokukhawuleza ngamaxesha angamashumi amahlanu ngokubaluleka kweenyanga.

Ukunyuka kwamanzi ukusuka kumgangatho wabaqalayo

Inkqubo ye-push-ups ukusuka kumgangatho wabaqalayo yindlela yokuphumla-yokuphumla-ukuphumula-ukuqeqesha. Ukuba ucinezela kanzima kule nkqubo, zama ukususa ezinye ze-pushups. Ukuba iimisipha zithatha ngokukhawuleza kumthwalo, ngoko kusebenze ngalunye kufaka enye i-push-up. Inkathalo yenzelwe iiveki ezi-7.

Inombolo yoqeqesho 1

1. Ukutshintshela nge-widget-set 2K7 (iiseti ezi-2 zamaxesha angama-7), phumla phakathi kweetekiti ezingekho ngaphezu kwemizuzu emithathu.
2. Sipompoza i-press upside-down-15 times.
3. I-push-up enobubanzi obubanzi ukusuka kwibhentshini. Kanye kwiphondo yokuqala, iindlela ezimbini zee sixhenxe, kodwa ukuphumla akukho ngaphezu kwemizuzu emibini.
4. Kwakhona, uguqula umshicileli ngokuphakamisa i-trunk, kwakhona ngamaxesha angama-15.

Uqeqesho lwenombolo 2

1. Ukunyuka kwe-widget-set 3 kuya ku-9, phumla phakathi kweetekethi ukuya kwimitha emithathu.
2. Izikiti ngebhodi yombhodi kathathu amaxesha angama-20. Zama ukugcina ibhardi yomzimba njenge-barbell, oku kuya kunceda ukugcina umzimba ngexesha lezikwere.
3. Ukutshintshela ngokusetyenziswa kwesilinganiselo sezandla - inguqu ekhanyayo evela kwibhentshi ye-3x10, ukuphumla phakathi kweesethi 1-2 imizuzu.
4. Ukunyusa i-trunk 1x15-25.

Ikhosi ye-push-ups ukusuka kumgangatho wokuphucula

Le nkqubo yenzelwe iiveki ezi-6-8, inani le-push-ups kunye noqeqesho ngamnye kufuneka lukhule.

NgoMvulo

1. Ukukhupha ngekotoni 4x12-15 (gcina isivinini).
2. Ukunyuswa kwe-press ye trunk 1x40-50.
3. Ukunyuka kwezandla ndawonye 4х10-12.
4. Ukunyuswa kwe-press ye trunk 1x40-50.

Lwe sibini

Kubalulekile ukuba usuku lonke luqokelele i-push-ups ezilikhulu. Ungakhetha naluphi na uhlobo lomncinci wenkcenkcesha ukusuka kumgangatho. Ekuqaleni, unako ukwenza u-10 ukuya ku-10, ngoko-4 ukuya kuma-25, njalo njalo. Ingxaki yethu nawe kukufunda indlela yokwenza u-2 ukuya ku-50. Ngendlela, xa ufikelela kule njongo, unokuzibeka umgomo wokufumana amanqaku angama-200.

NgoLwesine

1. Ukuqhutyelwa nge-widget grip inani elikhulu lamaxesha.
2. Kwakhona sisebenza ngokugqithiseleyo, kuphela ukuphakanyiswa kwe-trunk.
3. Ukufakela iminyango encinci, kwakhona kwizinga eliphezulu.
4. Sigqiba, kunye nokusebenza okuphezulu kokuphakamisa i-trunk.

NgoLwesihlanu

1. Ukuqhutyelwa ngokukrakra kwee-3 zeesethi ezingama-20.
2. Ukushicilela ngezandla ezisezantsi ziseti 2 zeesithathu.
3. Izikwere ngebhodi yombhozo kumahlombe ama-4 isethi ye-25.