Dongosolo Kankhani: chiwembu. Kukankhira akuluakulu kuchokera pansi kwa oyamba

Pushups - zolimbitsa amazipanga yosavuta otchuka. Iwo chapeza ulemu chifukwa cha zimene ungachite kunyumba, kuntchito, kapena ndithu kulikonse. Kankhani akuluakulu ndi chiwerengero chachikulu cha mitundu ndi angathe kuchitidwa ndi anthu kukonzekera chosiyana. Ndi lophweka, koma pa nthawi yomweyo kuchita ogwira. Galimoto pushups ku ziro adzalola aliyense mkati mwa nthawi yochepa kubweretsa thupi lako mu kamvekedwe, kuwonjezera mlingo wa olimba thupi. Komanso thupi zingakhale bwino kutulutsa mpaka minofu yanu. N'zoona kuti ngati makina Boom mu gyms, komanso zabwino kwambiri. Makamaka poganizira khama kuti mumathera pa kuchita izi. Inunso safuna kulipira ntchito ochitira masewera a. Choncho ngati munthu akufuna kuchita masewera olimbitsa thupi ili, funso yomweyo lotani, kaya pali chiwembu ntchito kuonjezera pushups. Za izi - Patapita nkhaniyi.

Chifukwa kulikankhira chiwembu kuchokera zikande?

munthu kosavuta kuthana ndi ena chiwembu kuposa kuganizira mapulani anu maphunziro. Kotero ife anakonza. anthu ochepa amavomereza kuti wrung basi monga choncho. Ngati munthu amayamba kugwira ena Zochita koposa zonse, iye akuyembekeza chifukwa imeneyi. Ambiri anakonza Kukula kwa katundu ndi zovuta: inu mungakhoze basi kuwerengetsa zonse zolakwika, kapena kulekera yekha ndi chifukwa chiyani si patsogolo. Chotero, inu muyenera dera wabwino kuonjezera Kankhani akuluakulu, umene kusintha zotsatira ndipo pang'onopang'ono kufika msinkhu yabwino.

Kawirikawiri, pa chiyambi cha maphunziro awo ndipo si masewera sali wolemekezeka mu zotsatira za Kankhani akuluakulu. Choncho, kwenikweni amafunika kuwalimbikitsa chiwembu kwa oyamba. Chotero kuti masabata oyambirira angapo anali ndithu wofatsa kenako katundu pang'onopang'ono kuchuluka. Ngati munthu awona ziwerengero zazikulu mu tebulo, izo mwina Musayambe ntchito chifukwa chakuti chiwembu anaona n'zovuta.

Inu simukudziwa momwe mungachitire Kankhani akuluakulu: mmene?

Koma bwanji ngati inu simungakhoze kuchita Kankhani akuluakulu konse? Izi ndi zomwe zimachitika ngati munthu ali ndi thupi lalikulu, kapena nthawi yaitali kwambiri sanali kumusonyeza zolimbitsa thupi. Ndiye tiyenera pushups dera ku ziro, chifukwa ngakhale poyamba kubwereza 5-10 Sanapatsidwe. Pankhaniyi, muyenera kuyamba ndi zolimbitsa yosavuta. Monga ndanenera kale m'nkhani ino, kuchokera Kankhani akuluakulu pali zambiri mitundu, ndi ichi kuphatikiza kuchita izi. Pali onse njira zovuta kuzimvetsa wa Kankhani akuluakulu, ndi opepuka. Choncho, ngati inu mwamtheradi sangachite Kankhani akuluakulu, musataye mtima! Muyenera kusankha ena options kukhazikitsa zosavuta njira.

Ngati munthu ayenera dera Kankhani akuluakulu kuchokera pansi, kwenikweni chiyembekeza kupeza njira mokwanira. Ngakhale ngati simungathe wrung kamodzi. Koma nthawi zambiri chiwembu cha ikukoka Kankhani akuluakulu kale kumafuna maphunziro ena koyamba. Ndipo ngati inu simutero? Monga tanenera kale, kudzakuthandizani kuwala kulemera mitundu ya Kankhani akuluakulu.

njira yosavuta kukankhira akuluakulu

• Kukankhira akuluakulu ndi mawondo. Chophweka njira kukankhira akuluakulu. Udindo koyamba ndi sanali chakale kutsindika kunama, ndi chikombole miyendo inayi. Mu udindo uwu udzakhala wrung ndi chifukwa zimakhala zosavuta kwambiri kuposa masiku.
• Kukankhira akuluakulu ku benchi. Njira imeneyi Kankhani akuluakulu zikusonyeza kuti thupi lanu lidzakhala pamwamba pa miyendo ndi katundu pa magulu ntchito minofu adzakhala ndichepe.

• Pushups ndi thandizo munthu. Mukhoza kuchita Kankhani akuluakulu ndi ambiri, koma ayenera kufunsa anzanu kapena achibale kukuthandizani kutigwira pang'ono yekha pambuyo kutsitsa. Popeza Kankhani akuluakulu okha si zolimbitsa thupi zovuta, ntchito izi njira zitatu opepuka kukuthandizani msanga iyende ndi kupitiriza kwa alipidwa Kankhani akuluakulu.

maphunziro chiwembu pushups kwa oyamba

Choncho, Ukakafika ku ziro kumaliza osachepera zotsatira zina, zikhoza kale kumva zambiri chikhulupiriro. Childs, kuchita masewera olimbitsa ichi monga akamalimbikira, zosavuta zokwanira kuonjezera chiwerengero cha kubwereza kwa nthawi 30-50. Only ndiye patsogolo kwambiri mochedwa ndipo angaletsedwe. Koma kodi kukankha akuluakulu mkati? Kuchita zimenezi mudzatchedwa mulankhule njira ochepa osankhidwa. Mu mabuku inapereka chiwerengero mokwanira lalikulu machenjerero ndi amene angathandize. Monga ulamuliro, iwo apangidwa kuti mumachita tsiku lililonse kapena sabata kuonjezera katundu. Kutalika angakhale osiyana kwambiri, koma pafupifupi miyezi 2-3. Ngati simukufuna kuti aphunzitse ena dongosolo achindunji, mukhoza adzaika ndandanda nokha ndi kuchitsatira. Koma apa muli kulanga nokha nokha.

M'mene tingamangire dongosolo maphunziro?

Pali zifukwa zingapo kiyi, potengera zomwe inu mukhoza kulenga wanu dongosolo maphunziro mwini. Tiyeni tiphunzire mwachidule aliyense wa iwo.

• Chiwerengero cha kubwereza kwa gawo maphunziro. Inu simungakhoze Anapachikidwa pa chiwerengero cha kubwereza aliyense kufikako komanso chiwerengero cha likuyandikira. Mwachidule kusankha nambala imene mungakwanitse mu Kankhani akuluakulu. Kodi Mwachitsanzo, kuchulukitsa kaundula Wake Kankhani akuluakulu pa 5 - kupeza chiwerengero cha Kankhani akuluakulu, zomwe muyenera kuchita lero. Pankhaniyi, cholinga kukwaniritsa zimenezi chifukwa ochepa waika. Ndi aliyense maphunziro njira kuyesa kuchepetsa kuchuluka ndi kuonjezera kubwerezabwereza. M'kupita kwa nthawi, kungoti kuonjezera chiwerengero monga mlingo wanu maphunziro adzasintha. Zimene masewero oyenera oyamba.
• Kulimbitsa thupi nthawi. Iwo safuna m'lingaliro kuphunzitsa kwa nthawi yaitali kapena chachifupi kwambiri. Kumene, zikhoza kubweretsa zotsatira, koma adzakhala zambiri wodzichepetsa. Nthawi yabwino kusonyeza mphindi 20-45. N'chifukwa chiyani osiyanasiyana lalikulu? Izi zidalira pa zochitika zenizeni ndi zolinga. Ngati mukufuna kuchepetsa thupi, ndiye inu amafuna kuchita Kankhani akuluakulu zoposa munthu wochepa. Komanso, osati aliyense angapeze Nthawi zambiri maphunziro. Zikatero, inu adakali athe zokhala mphindi 20. Pomaliza, mungachite Kankhani akuluakulu, ngakhale kuntchito. Palibe chiwembu wabwinobwino wa Kankhani akuluakulu kuchokera pansi si choti kwa maola ambiri maphunziro.

njira Basic maphunziro kwa woyambitsa ndi akatswiri mlingo wapakatikati

• Kukankhira kwa pazipita lapansi. Inu basi kuchita waika 3-5 pa pazipita. Ubwino wa njira ndi zoonekeratu - mudzatha kupita patsogolo molondola. Pa downside, inu mukhoza kokha monga chakuti kukhala ndi makhalidwe amphamvu kanthu, chifukwa Kankhani akuluakulu pa pazipita si kophweka.
• Atathana chiwerengero cha Kankhani akuluakulu aliyense akonzedwa. Njira imeneyi zimathandiza inu kusankha nambala yeniyeni Kankhani akuluakulu ndi kupita ku nambala pazipita likuyandikira. Inu kusunga maphunziro bola ngati mukhoza kupanga njira ina. dongosolo kungakhale kwambiri cholinga ntchito minofu achire ndi kukhala ndi nthawi yaitali.

Mpumulo ndi kuchira

Atatha kuphunzitsa inu Mulimonsemo ayenera kupuma. Pafupipafupi maphunziro ndi kovuta kudziwa ndendende aliyense. Ena ziwembu kupereka yaing'ono tsiku kulimbitsa thupi, ndi zina - mu tsiku, ndi ena - kawiri pa sabata. Izi zidalira pa zolinga zanu zenizeni, komanso zovuta ambiri workouts izi.

Dera kwa atsikana

Akazi nthawi zambiri chidwi zolimbitsa thupi zimenezi, ngati Kankhani akuluakulu. Koma kachitidwe ochiritsira sali oyenera onse 100%. Nthawi zina kukankha chiwembu atsikana zikusonyeza kuwonjezereka mofulumira zotsatira. Zikuchitika, mungathe pawiri kapena patatu chiwerengero cha kubwereza kwa miyezi 2. Komabe, n'koyenera kuti amuna, chifukwa ndi chibadwa ali mphamvu thupi ndi n'kosavuta patsogolo ntchito yonseyi, monga Kankhani akuluakulu. Pamene atsikana, iwo ali oyenera kwambiri opepuka dera kulimbitsa thupi sizikutikhudza milungu yoyambirira kwambiri kuchita 10-20 Kankhani akuluakulu aliyense akonzedwa. Apa m'pofunika kuona zinthu njira iliyonse zenizeni, koma ambiri inu mungakhoze basi kuchepetsa chiwerengero cha kubwereza mu theka (poyerekeza ndi ya kamwedwe muyezo) ndi kuphunzitsa choncho.

Kukankhira akuluakulu - zolimbitsa thupi ndi aliyense!

Kukankhira akuluakulu - wina zokambirana anthu oyenerana mwamtheradi aliyense. Onse akulu ndi ana. Ndi okhoza kukupatsa ndi sportier kwambiri ndi thanzi. Galimoto pushups ku ziro adzalola aliyense kuphunzira mmene angachitire kuchita izi. Muzichita ndi kusintha moyo wanu!