Ngaba uvile ukuba yeyiphi ipesenteji yesisindo xa ugxotha kude nomgangatho ubanjwe ngumzimba? Ngoko, kwindawo ekugqibeleni, xa iingalo zilungiswe ngokupheleleyo, unama-65% wesisindo somzimba. Kwinqanaba elingaphantsi, ngeentsimbi ezinamafutha, malunga neepesenti ezingama-80.
Naluphi na indlela ukhetha ukunyathelisa phantsi, umphumo uya kubonakala kuphela ukuba isisu sitsalwe kwaye umva uswele. Ngokuzivocavoca ngokufanelekileyo, umthwalo uvakalelwa kwiisifuba zesifuba, ibhinqa lamagxa kunye ne-triceps. Namhlanje siza kuthetha ngeentlobo ze-push-ups ukusuka kumgangatho.
Ukutshintshela ukusuka kumgangatho kwi-bicep
Ukujikeleza kwe-forearm kunye ne-bellps, i-biceps idibana. Ngesiqhelo esivamile, ezi zihlunu azifumani umthwalo ofanelekileyo. Ukubandakanya eli qela lemihlunu emsebenzini, buyela kwisithuba sokuqala se-push-up evamile, vele uqhube phambili, kodwa emva. Qaphela ukuba izibonda zakho azibandakanyi. Lo msebenzi ungenziwa kwiidumbs.
Ukunyuka kwamanzi ukusuka kumgangatho kunye nezisindo
Ukuba uye wenza imidlalo ixesha elide, kwaye unako amandla kunye noxinezelo, unokuzama ukunyuka kwamanani. Isisindo sinokusetyenziswa. Unokuthatha i-waistcoat ukulinganisa, kwaye unokwenza i-pancake evamile evela kwibha, uyibophe ngentambo emva kwakho. Ukuba oku akunjalo, ngoko kuhlaziywa okupheleleyo, kuze kube yinto yokuba unokugqoka isikhwama semali ngeencwadi ezininzi - ngumthwalo omhle.
Ukuba udinga ukukhula okumancinci kwemisipha, ukhethe ubunzima obuyifunayo uze usebenze nayo. Ukuba ngaba unesigxina esikhulu se-muscle mass, kufuneka udibanise nomqeqeshi oza kuthatha inkqubo efanelekileyo yokuqeqesha.
Ukunyuka kwamanzi ukusuka kumgangatho ukuze unamandla
Ukuba umnqweno wakho uzimisele ngokwenene, ngoko uqeqesho ngokuphindaphinda ngokukhawuleza ngokukhawuleza. Kwakhona kuya kusondela kwi-benki. Ukuba lo mboniso ubonakala ubuthathaka, unokongeza ukotoni phakathi kwe-jerks.
Zama ukuqalisa okokuqala unxibelelwano lwebhenki ngokukhawuleza ukuze ungaphumeleli. Ngenxa yesiphumo esihle, ufuna iindlela ezi-4-5 zokuphindaphinda kwama-6-10, kuyinto enqwenelekayo ukuzithwala ngezisindo. Kule meko, ikhefu kufuneka libe malunga nemizuzu emibili.
Into ebaluleke kakhulu kulo mzobo kukukwenza i-jolt yamandla abukhali kangaka ukuba aphule phantsi. Iirekhodi zakho ziya kubonakala emva kweenyanga ezimbalwa zoqeqesho oluchanekileyo.
Ukunyuka kwamanzi ukusuka kumgangatho wee-triceps
Kukulungele ukucima i-triceps xa uphakamisa, ngokukodwa xa ugxotha ukusuka kumgangatho kunye nomncinci omncinci. Ngokuthe ngqo, xa izandla zisondelelana, isahluko esiphezulu se-trapezius muscle, i-muscle enkulu ye-pectoral, kunye ne-triceps ngokwabo zisebenza. Kubaluleke kakhulu kulo msebenzi ukuze ungalimazi izandla, kwaye ukuba ulwaphulo lufunyenwe, linda ixesha lokuphilisa.
Ukunyuka kwamanzi ukusuka kumgangatho osezantsi
Olu hlobo lwe-push-ups lunzima kwaye luyingozi. Kodwa ngelo xesha, le ngenye yeendlela zokuzilolonga ezenza uncedo lokusebenza ngokupheleleyo kwi-deltas (amahlombe), ungasebenzisi ii-dumbbell okanye i-barbell.
Le ndlela ilula. Kubalulekile ukuma kwizandla zakho, gcina iingalo zakho ngokubanzi, imilenze yakho ibe ngcono kuludonga, kwaye uqale ukucima kwindawo ephambili, uze ubuyele kwindawo yokuqala. Umzantsi uhamba, umgudu ongakumbi
Push-up ukusuka kumgangatho kwiintonga
Abo babandakanyeka kwiintlobo ezahlukeneyo zobugcisa bokulwa, lolu hlobo lwe-push-up luya kwenza konke okunokwenzeka. Ukuxhaswa kweengqungquthela kugcizelela iifake zeengqungquthela, kukunceda ukuphazamisa intlungu kwaye, ngenxa yoko, ukwandisa amandla okubetha. Into ebaluleke kakhulu kukubona ukuba i-front knuckles kuphela inxaxheba kwi-push-ups, kwaye bonke abanye ababandakanyeki.