Pushups Abwino: Zipangizo zoyendera magetsi, kupuma

Kukankhira akuluakulu - ichi ndi chimodzi mwa Zochita ambiri monga mogwira zokwanira ndi sikutanthauza zida zoonjezera. Komanso njira opaleshoni ndi wosavuta ndi sikutanthauza yaitali kuphunzira pamodzi ndi mphunzitsi wa. Komabe, Kankhani akuluakulu pali mfundo zina zabwino zambiri zimene zimakometsera magwiridwe ndi yabwino. Ndipotu, ngati inu mukudziwa momwe kuchita Kankhani akuluakulu, mukhoza iyende bwino kumanga minofu ya thupi, zilibe amathera pa umembala mtengo masewero olimbitsa thupi. Makamaka chifukwa saali nthawi ndi mwayi kupita kumeneko.

Njira Kankhani ndi peculiarities yake

Mwina aliyense wa ife kamodzi pa moyo wawo kuti achite zimenezi. Choncho, pafupifupi aliyense amadziwa momwe angachitire Kankhani akuluakulu pansi. Komabe, pali njira yapadera zofunika akuyendayenda kukuza zida zokambirana. Izi adzalola ntchito mabuku ambiri pa nyama lamba phewa. Choncho, kupanga yoyenera Kankhani akuluakulu, kutenga yoyenera poyambira malo. Kuti muchite izi muyenera kuchita zotsatirazi:

• Kusamukira ku malo yopingasa ndi ikani manja anu pansi molunjika.
• Thupi lonse ayenera kupanga mzere wolunjika.
• Sikuti kapena kuchepetsa M'malo mwake, kudzutsa mutu wake, chifukwa ana amakumana ndi mavuto minofu khosi kapena kuvulala kwa vertebrae khomo lachiberekero.
• Finyani matako anu, miyendo ndi minofu m'mimba ziziyenda thupi ngati kuli kotheka
• Kupinda manja anu ndi kuchepetsa nokha pansi. Mu malo m'munsi muyenera kukhudza kudya pansi. Ngati inu simungakhoze kuchita izo, ntchito ya m'Chingelezi chosavuta Kankhani akuluakulu, tikambirana zina.
• Pamene inu kukwera, osati kwathunthu unbend elbows wake. Choyamba, zikuthandizani inu kusunga mavuto minofu pectoral, motero kufulumiza chitukuko. Kachiwiri ataweramuka wathunthu wa chigongono mu malo zimenezi zikhoza kupweteka chigongono olowa.

Kukhoza kukhazikitsa Kankhani akuluakulu amayenda kukuthandizani kukhala magulu awa minofu, monga:

• Triceps. Ntchito yawo - kutambasuka kwa dzanja, motero, iwo sefani mu gulu lirilonse, mkono extensor.
• Pectoral minofu. Ntchito yawo - kubweretsa manja, ili perpendicular kwa msana, kwa thupi. Choncho thupi lomwe otsanzira gululi akutumikira pa chitukuko cha gulu ili minofu.
• Minofu deltoid, ndicho mtengo awo kutsogolo. Mbali imeneyi ya minofu phewa udindo akweza manja ake pamaso pake. Choncho, gulu lililonse, imene manja ali kutsogolo kwa thupi, mutuwo.

Yoyenera kupuma pa pushups

Kotero, inu amadziwa kale kuchita Kankhani akuluakulu. Koma si onse. Kukhoza njira pushups kumafuna ntchito yawo osati kokha, komanso kupuma zolondola, chimene chiri chofunika, makamaka kwa kukula kwa minofu mtima kwenikweni kupuma pachithunzichi akhoza kungasokoneze pa izo. Yoyenera kupuma pa pushups ndi: kugwa pansi, kupuma kwambiri, ndi zina m'mimba ayenera zingakweze. Kutulutsa ndi zofunika mu gawo lovuta kwambiri la Nyamulani chapamwamba. N'zothekanso pang'onopang'ono mu kuchira thupi. Kumbukirani - kukoka mpweya wanu pa masewera olimbitsa thupi ndi koletsedwa! Izi zingachititse kuti overpressure yatsoka ndi, monga zotsatira, chifukwa kuwonjezereka kulimbikira magazi. Zikavuta, mwina ngakhale kukhala kuwonongeka kwa zipangizo ubongo. Ngati inu kupanga khalidwe limeneli nthawi zonse, matenda oopsa kumachitika ndi nthawi.

mitundu ya Kankhani akuluakulu

Pakali pano, pali zambiri zosiyana mitundu ya Kankhani akuluakulu, omwe ali ndi cholinga cholunjika. Choncho, anthu amene amachita masewera a karati yabwino wosakanikirana otchedwa "zachiwawa" Kankhani akuluakulu. Ngati cholinga chanu - kumanga minofu, ndi bwino ntchito burdening zina ndi ntchito mu mawonekedwe 8-12 reps. Ngati inu simukudziwa momwe kukonza Kankhani akuluakulu, ndipo sanachitepo ntchito yonseyi, muyenera kuyamba ndi Kankhani akuluakulu kwa oyamba. Kuti tsiku izi ndi mitundu yofala Kankhani akuluakulu:

• Classic.
• Kuchokera pamwamba pa mpanda ndi mawondo.
• Kwa minofu triceps.
• Kwa minofu pectoral.
• Zibakera kapena mosavuta.
• Pa dzanja limodzi.
• Zachiwawa.
• Zozungulira.
• Pa masitepe.
• Oppositely.
• Mozondoka.
• Thandizo.
• ndi miyeso

Kumene, pali yaikulu zosiyanasiyana Kankhani akuluakulu, koma apa anali ndi ambiri.

Kukankhira akuluakulu kwa oyamba

Ngati inu simunayambe anayesa kuchita pushups ndi sindikudziwa momwe bwino kuchita pushups, kapena anayesa, koma mulibe akutuluka, m'pofunika kutsatira otchedwa pushups kwa oyamba. Ngati manja anu ndi chifuwa ndi ofooka kwambiri, si koyenera kuyamba wrung kuchokera pansi ndi khoma. Apa mmene inu kufika khoma pa njira pang'ono ndi kuyamba kuchita Kankhani akuluakulu. Mukadziwa katswiri Margolis Wheel ndipo mudzatha kuti maulendo 20-30, mukhoza kuwonjezera mbali ya ndingaliro. Pang'onopang'ono minofu yanu kwambiri, ndipo mukhoza kuchita Kankhani akuluakulu pansi. Iwo m'pofunika kuti tiyambe Kankhani akuluakulu ndi mawondo, ndiyeno kusinthana kwa zonse kunachitika tingachipeze powerenga Kankhani akuluakulu. Kuti mudziwe kuchita Kankhani akuluakulu ndi mawondo, kutenga malo kuyambira monga tingachipeze powerenga Kankhani akuluakulu, kenako kugwada. Monga mukhoza kuchita 20-30 kubwereza m'njira otetezeka kupita ku chionetsero chakale zolimbitsa thupi - ndinu wokonzeka izo.

Kawirikawiri, kufooka kwa minofu manja ndi chifuwa akudandaula atsikana, kotero adzakhala zothandiza makamaka kutsatira chiwembu cha magulu minofu. Mukakhala angathe ntchito akanema 3-4 mu Baibulo tingachipeze powerenga, mungagwiritse ntchito zosiyanasiyana mitundu chipangizo cha Kankhani akuluakulu.

Mabaibulo chipangizo cha Kankhani akuluakulu

Monga tanenera kale, kamodzi inu muphunzire kuchita zolondola Kankhani akuluakulu mu kalembedwe tingachipeze powerenga angapo okwanira kubwereza, mungayesere kusokoneza ntchito yonseyi, kumapangitsanso nchito zake. Pali mitundu yosiyanasiyana ya Zochita zovuta akhoza kugwiritsidwa ntchito iliyonse kapena chabe kuti zosiyanasiyana chizolowezi ndondomeko maphunziro. Mulimonsemo, zikuthandizani inu ntchito pa madera osiyana a minofu, kotero iwo anakamba zogwirizana kwambiri.

Pushups kuti masewera a karati

Ngati ndinu zimakupiza wa masewera a karati okha kwambiri kutsatira popotoloka thupi lake mu makina wangwiro nkhondo, muyenera kusintha pang'ono tingachipeze powerenga Kankhani akuluakulu, kuti atengere iwo kuti zigwirizane ndi cholinga chanu. Munthu nawo masewera a karati, si wofunika kwambiri minofu misa. Kwambiri zinthu zofunika kwambiri kwa womenya ali magawo monga kupirira, mphamvu ndi liwiro mmene. makhalidwe zonsezi kuposa chingatithandize kukhala wophweka Kankhani akuluakulu. ochepa okha kuchita chilichonse bwino. Mungafunse kuti: bwanji? Kankhani akuluakulu ziyenera kuchitidwa ambiri - ndi kupirira ndithu kukula.

Ndi mphamvu ndi changu cha mmene zinthu zili zovuta. Koma pali m'modzi kusinthidwa zimene zingakuthandizeni pa chitukuko cha makhalidwe amenewa. Izi zachiwawa kapena kudumpha, Kankhani akuluakulu. Kuchita masewera olimbitsa thupi ili, kutenga yemweyo poyambira udindo kwa tingachipeze powerenga Kankhani akuluakulu. Pang'onopang'ono pansi, kenako gulu wamphamvu ndi lakuthwa kukankhira pansi, kotero kuti thupi kuchotsedwa m'mwamba. Pambuyo yokoka thupi akupita uko, kugwa pa manja ndi kuchita kachiwiri kubwerezabwereza lotsatira. Makamaka othamanga amphamvu zina kusokoneza mtundu wa Kankhani akuluakulu. Pa gawo ndege, iwo ntchito akuwomba m'manja ndi zina zidule ofanana. Komanso kulumpha kumtunda umabala mavuto aakulu okwera Choncho, mwachitsanzo, sitepe-awiri nsanja kapena zikondamoyo ku bala. Apa inu kanthu zimasokoneza ena kuposa nkhambakamwa. Kulumpha akuluakulu kungakupatseni kuonjezera anu mphamvu zachiwawa ndi liwiro mmene. Kodi kuiwala za zokankhakankha-makofi. Iwo adzatha kwambiri kulimbitsa zibakera wanu ndi kuwapanga iwo kupatula atengeke zodabwitsa.

Akusunsa kumanga minofu

Ngati mukufuna kuwonjezera kuchuluka kwa minofu ya lamba phewa, tingachipeze powerenga Kankhani akuluakulu ndi thandizo pang'ono, chifukwa iwo ali wosavuta. Kuphunzitsidwa munthu ndi ofunika chochita 50 reps mu waika 3-4. Koma nambala ya kubwereza amadziwika kukula mphamvu chabe kupirira. Kuwonjezera minofu misa, muyenera, Finyani nthawi 10-12, simulinso amatha kupanga kubwerezabwereza iliyonse. Izi zimatheka ndi ntchito Vuto zina. burdening kukula zikudalira pa mudzayenerere. Chinthu chachikulu ndi kuti simungathenso kuchita 12 kubwereza. Monga vuto, mukhoza kugwiritsa ntchito zikondamoyo ku kapamwamba. Ngati mulibe iwo, kugwiritsa ntchito zinthu aliyense lolemera kuti mukhoza kumbuyo. Njira chidwi atha kutumikira ngati chikwama ndi zinthu zina zolemera. Komanso, monga njira, mungathe kugwiritsa ntchito bwenzi amene adzakankha kulemera pa inu.

Atachita Kankhani akuluakulu zolemera, mukhoza kuchita ntchito yomweyo, koma pa zogwiriziza. Monga zogwiriziza akhoza kukhala chinthu chilichonse, monga chopondapo kapena awiri mulu wa mabuku. Pushups pa mitengo kulola mowonjezera kutambasula minofu pectoral, ngati ziri zodziwika bwino, iwo ali nawo kwambiri ntchito yake mwachangu, pamene poyamba ili mu malo ambiri yaitali. Mtundu wa Kankhani akuluakulu adzakuthandizani ndi khalidwe "mphambu" pecs ndi kuonetsetsa kukula.

Nthawi zambiri othamanga zomwe zikutsalirazi gawo minofu pachifuwa ndi gawo lawo pamwamba. Kuti izo cholinga, Ndi bwino kugwiritsa ntchito maphunziro anu zokankhakankha ndi mapazi pa pedestal ndi. Pankhaniyi, mapazi ali pamwamba pa mutu wanu, ndi katundu pazipita imagwera pa kumtunda kwa minofu pachifuwa.

Alimbikire chitukuko cha magulu osiyana minofu

Monga tanenera kale, nthawi Kankhani akuluakulu zachangu magulu atatu a minofu - triceps, chifuwa ndi delts kutsogolo. Koma mukhoza zofunika kwambiri pa ena mwa magulu amenewa minofu. Kuchita izi chabe ayenera kusinthidwa zolimbitsa thupi penapake zachikhalidwe. Kukhoza Kankhani akuluakulu kapena kuti mtundu wa chitsimikizo adzalola kuti kukokera zomwe zikutsalirazi minofu gulu.

Pushups kwa Triceps

Triceps kutambasuka amachita ntchito ya dzanja pa chigongono olowa, kutanthauza kuti muyenera mmene ndingathere kulimbitsa gawo ili la Kankhani akuluakulu. Kuti tichite zimenezi, mu malo yoyambira, muyenera kuika manja anu kuchepera kuposa m'lifupi phewa. Pamene inu mupita pansi, yesani ngati kuli kotheka Finyani elbows wanu pafupi ndi mumbali ndi kuonetsetsa kuti iwo kusiya. Kutenga kubwereza pang'ono ndi njira yolondola, inu nthawi yomweyo kumva ntchito triceps, zomwe ziri chimodzimodzi zimene zinali zoyenera. Zingapo kusokoneza tritsepsovye pushups monga zotheka ngati inu muike manja anu kukhala pafupi ndi zikhatho olimbikitsa. Kukwera kuchokera imeneyi ndi yovuta kwambiri, koma mmene zimakhudzira mwakamodzi - triceps wanu uzitenthe ndi moto.

Pushups kwa minofu pectoral

minofu Pectoral, monga tanena kale, kupereka dzanja kwa thupi. Kotero ndiye, olondola Kankhani akuluakulu kwa minofu pectoral lidzaonekera mu malo kuyambira kwa tingachipeze powerenga Kankhani akuluakulu, kusintha malo manja. Muyenera kuti kusudzulidwa onse kuposa m'lifupi phewa chotero perpendicular kwa thupi. Pankhaniyi, chifuwa adzalandira kukondoweza pazipita. Powonjezera zina zolimbitsa thupi, akhoza kuyimisa nchito nyumbayi mu mbali ya kanjedza, zomwe zina kusokoneza ntchito ya minofu pectoral. Nice kukhala nawo monga Kankhani akuluakulu pa miyendo, ndi kuchita zimene mapazi ali pamwamba pa mutu wanu. Za iwo zatchulidwazi kale.

Pulogalamu yophunzitsa Chitsanzo

Kuti ambiri mogwirizana kukhala akatumba onse mu thupi lanu, kukankha akuluakulu ayenera pamodzi ndi Zochita zina, monga Chikoka akuluakulu kwa minofu kumbuyo, anyonyomala kuti miyendo ndi kupotoza kwa atolankhani. Mwa njira iyi inu adzatha kusintha m'njira yoyenera.

Optimally Babulo adzakhala za 3-4 nthawi sabata. Nthawi zambiri si koyenera, chifukwa minofu ndiribe nthawi kuti achire. Ayenera kutsata ndi kukhazikitsa luso chabe yoyenera Kankhani akuluakulu. Njira samachita mowirikiza, kuchita kupuma mipata yokwanira pakati pawo. Ngati mukhoza bwinobwino kuchita 20-30 kubwereza mu kalembedwe tingachipeze powerenga, mukhoza amalangiza masewera chiwembu.

Pulogalamu adzalola Poonjezera kwakukulu anu mphamvu kupirira ndi kuonjezera chiwerengero cha Kankhani akuluakulu anachita. Mukakhala malizitsani pulogalamu imeneyi, mukhoza kudabwa anzanu ndi anzawo, Finyani nthawi 100-200 mu mzere. Ngati ukhazikitsa nokha ena zolinga, mukhoza kudzipereka pulogalamu paokha, kugwiritsa ntchito malangizo amene anapatsidwa poyamba.

Choncho, mu chigawo chilichonse maphunziro ndi kuchita pa 5 Kankhani akuluakulu likuyandikira. Pakati adzabweretse mpumulo masekondi 30-45. Mlungu woyamba, kuyamba ndi reps 20 pa amangokhala ndi pang'onopang'ono kuchepetsa chiwerengero cha kubwereza 10 Pambuyo pake, mlungu uliwonse, kuwonjezera chiwerengero cha kubwereza kwa 5. Ngati ena a masabata inu simukanakhoza kupanga nambala anakonza kubwereza, musataye mtima. Mwachidule kuonjezera chiwerengero cha kubwereza mu sabata yamawa. Chifukwa, mu miyezi 3-4 inu adzatha bwinobwino kuchita 100 Kankhani akuluakulu. Ndiye mungayesere kusokoneza ntchito yonseyi. Kuyesera, kuyesa kusankha zinthu, kusakaniza mitundu yosiyanasiyana ya workouts - ndi thupi lanu angamvetsere chitukuko ichi minofu ndi thanzi labwino.