Zokhumudwitsa ndi Malangizo kwa Oyamba

Zamkati

• Chidule
• Kupita patsogolo mpaka pushups
• Mafupa a khoma
• Sinthani
• Anakhala pansi
• Kugwada pushups
• Ma pushups wamba
• Sinthani
• Sungani ma pushups
• Malangizo 4 ndi zina zosintha
• Njira zachitonthozo
• Fomu yonse
• Kuyika manja (yopapatiza vs. lonse)
• Kumanga mphamvu
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Pushups ndi njira yosavuta komanso yothandiza yolimbitsa thupi yomwe ingathandize kuwonjezera mphamvu m'thupi lanu komanso kumtunda. Ntchitoyi imagwira ntchito minofu ya pectoral m'chifuwa mwanu. Izi ndi minofu kumbuyo kwa mikono yanu yakumtunda.

Simukusowa zida zilizonse kuti muyambe ndi pushups. Ndi oyenera kwa oyamba kumene komanso anthu ena omwe apita patsogolo kwambiri ndi masewera olimbitsa thupi.

Werengani zambiri: Kodi ma pushups amagwira ntchito minofu iti?

Kupita patsogolo mpaka pushups

Ngakhale mutha kudziwa ma pushups wamba, pali mitundu ingapo yomwe ingakuthandizeni kuti muyambe, kupita patsogolo, kapena kukulitsa zovuta.

Yesani kupanga magawo 10 mpaka 15 pa zolimbitsa thupi zilizonse, mupumule, kenako pangani china 10 mpaka 15.

Kuchita ma pushups ochepa ndi mawonekedwe olondola kungakhale bwino pakapita nthawi kuposa kumaliza ambiri opanda mawonekedwe abwino.

Nazi mitundu isanu ya pushup yomwe imawonjezera mavuto.

Mafupa a khoma

Kuchita pushup yoimirira kukhoma ndi malo abwino oyambira ngati mwatsopano pakuyenda uku. Mwa kuyimirira, simuika zovuta pamagulu anu.

1. Mutapatula mapazi anu paphewa, imani kutalika kwa mkono kuchokera kukhoma.
2. Ikani manja anu pakhoma pamene mukuyang'ana kutsogolo. Manja anu ayenera kukhala kutalika kwa phewa ndi m'lifupi m'lifupi.
3. Lembani mpweya pamene mukupinda m'zigongono ndikusunthira pang'onopang'ono thupi lanu kukhoma kwinaku mukuyendetsa mapazi anu pansi.
4. Gwiritsani ntchito malowa kwachiwiri kapena ziwiri.
5. Exhale ndikugwiritsa ntchito mikono yanu kukankhira thupi lanu pang'onopang'ono kubwerera komwe mumayambira.

Sinthani

Mukayamba kukhala omasuka, mutha kuyesa ma pushups am'manja. Tsatirani malangizo onse pamwambapa, koma seti ena mwa kuyika mkono umodzi kumbuyo kwanu ndi dzanja lanu lakung'onoting'ono kumbuyo kwanu. Muthanso kusinthana mkono umodzi mbali yanu pamene mukukankhira limodzi.

Werengani zambiri: Makonda akusintha kolimba pachifuwa, mapewa, ndi kumbuyo

Anakhala pansi

Pofuna kukhazikika pamapewa anu, yesani pushups kuchokera pomwe mwakhala.

1. Khalani pabenchi manja anu atakhala pansi, mikono ili pambali panu. Mapazi anu ayenera kupumula pansi ndikugwada.
2. Pogwiritsa ntchito mikono yanu, pitani m'manja mwanu kuti thupi lanu likweze - mukhala pansi. M'chiuno mwanu muyenera kukhala theka la inchi kapena kupitilira benchi.
3. Lembetsani pansi pomwe mukuyambira ndikubwereza.

Kugwada pushups

Kusamala ndi maondo anu m'malo mwa mapazi anu ndichinthu china chabwino chomwe mumasintha mukamalimbikitsidwa.

1. Yambani ndi manja ndi mawondo ndikuyang'ana pansi.
2. Ikani manja anu pansi mbali zonse za mapewa anu. Mawondo anu ayenera kukhala patali patali.
3. Limbikitsani pamene mukutsitsa pang'onopang'ono zigongono kuti mubweretse chifuwa chanu pansi. Onetsetsani kuti minofu yanu yayikulu ikugwiranagwirana.
4. Imani kaye kwachiwiri pamalo otsika - chibwano chanu sichingakhudze pansi.
5. Exhale pamene mukukwera kuchokera pansi kupita pomwe mumayambira.

Njira ina yoyambira pushup iyi ndikuyamba mwakugona pamimba. Bwerani mawondo anu kotero kuti mapazi anu ali mlengalenga, kenako kanikizani ndi manja anu pamalo anu ogwada.

Ma pushups wamba

Kukulitsa miyendo yanu kwathunthu kumawonjezera kuvuta kwa kusunthaku powonjezerapo kunenepa kwambiri. Kafukufuku wina adawonetsa kuti "ground reaction force" kapena kuchuluka kwa kulemera komwe mumakankhira ndi 64 peresenti ya kulemera kwanu ndi pushups wamba. Poyerekeza, pushup akugwada ndi 49 peresenti.

1. Yambani ndi chifuwa ndi mimba yanu pansi. Miyendo yanu iyenera kukhala yowongoka kumbuyo kwanu ndipo zikhatho zanu zizikhala pachifuwa pomwe mikono yanu ikuyimitsidwa pang'onopang'ono.
2. Tulutsani pamene mukukankhira m'manja ndi zidendene, ndikubweretsa chifuwa, chifuwa, ndi ntchafu zanu pansi.
3. Imani kaye pang'ono pamtanda - sungani zomwe mukuchita.
4. Inhale mukamatsikira pang'onopang'ono kumalo anu oyambira.

Sinthani

Kusiyananso kwina kwakukulu kwa pushup wamba ndi pushup ndikubedwa m'chiuno. Tsatirani malangizo omwewo monga pushup yokhazikika, koma kwezani mwendo wanu wamanzere pansi mukamatsitsa. Yendetsani pang'ono pang'ono kuposa m'chiuno mwanu ndikusunthitsa phazi lanu. Kenaka bwerezani mbali inayo mutasintha miyendo kuchokera pa thabwa.

Sungani ma pushups

Ngati mukufuna kutsutsa thupi lanu lakumwamba, yesetsani kutsata pushups. Mufunikira malo okhazikika omwe mungaike manja anu.

1. Ikani manja anu m'mphepete mwa malo okwera. Benchi, sitepe, kapena nsanja ina yolimba ndi njira zabwino.
2. Bweretsani mapazi anu kuti miyendo yanu ikhale yowongoka ndipo manja anu ndi ofanana mthupi lanu.
3. Inhale mukamatsitsa pang'onopang'ono chifuwa chanu m'mphepete mwa nsanja yanu.
4. Imani kaye mphindi.
5. Exhale pamene mukukankhira kumbuyo pamalo anu oyamba ndi mikono yanu yokwanira.

Mutha kukulitsa zovuta pogwiritsa ntchito mankhwala a mpira, BOSU kapena mpira woyerekeza, kapena wophunzitsa kuyimitsidwa. Kuchita izi kumapangitsa kuti thupi lanu lizigwira ntchito molimbika kuti likhale lolimba, lolimbitsa minofu kwambiri.

Gulani mipira yolimbitsa thupi ndi zida zina apa.

Malangizo 4 ndi zina zosintha

Maonekedwe abwino ndi maimidwe ake ndizofunikira ngati mukufuna kuti mupindule kwambiri ndi masewera olimbitsa thupi. Chitonthozo, mawonekedwe, ndi chitetezo ndizofunikira pazochita zilizonse zolimbitsa thupi.

Fomu yoyenera ingateteze thupi lanu kuti lisavulazidwe ndikuwonetsetsa kuti mukuchita nawo zonse kuthupi lomwe mukufuna kuti mugwire.

Njira zachitonthozo

Yesani njira izi kuti ma pushup anu azikhala omasuka.

• Pangani pushups pa mateti a yoga kapena malo ofanana nawo m'malo mopanda kanthu.
• Ikani chopukutira chopukutira pansi pa mawondo anu kuti muthe kuchikapo pochita ma pushups.
• Ikani manja anu pansi pamapewa ndi zala zanu zikuloza kutsogolo kwanu kuti mupewe kupweteka kwa dzanja.
• Ikani mitengo ya kanjedza pansi mosanjikiza manja anu. Izi zimapewa kutambasula manja anu.
• Yang'anani pansi panthawiyi kuti muteteze khosi lanu.

Fomu yonse

Mukamachita pushups pansi, mudzafunika kukhala osalala. Pewani kugwedeza msana wanu kapena kuwukhomera pamwamba. Kutulutsa minofu yanu yayikulu kumathandizira kuti mawonekedwe anu aziyang'anitsitsa. Onetsetsani kuti mayendedwe anu azichedwa kuyenda pang'onopang'ono ndikuwongolera motsutsana ndikuwombera thupi lanu mwachangu kwambiri.

Mapewa anu, m'chiuno mwanu, ndi akakolo ayenera kulumikizana.

Yesani kudzifunsa mafunso ena kuti muwone ndi fomu yanu:

• Manja anga ali kuti?
• Mapewa anga ali kuti?
• Kodi ndimalumikizana bwino ndi nthaka yomwe ili pansi panga?
• Kodi minofu yanga yayikulu imagwira ntchito?

Kuyika manja (yopapatiza vs. lonse)

Mutha kudabwa momwe kuyika manja kungakulitsire zovuta. Zosankha zanu zikugwirana manja kapena kutambasula palimodzi. Wina akuwonetsa kuti malo ochepetsetsa amachulukitsa kutseguka kwa minofu m'matumba ndi ma triceps.

Kuti muphatikize kuyika manja muntchito yanu, yesetsani kuyika manja anu patsogolo pa chifuwa chanu ndi nsonga zanu moyang'ana thupi lanu koyambirira kwa ma pushups anu.

Kumanga mphamvu

Kutulutsa kumatha kukhala kovuta kumaliza poyamba, ngakhale ndikusinthidwa. Ngati simungathe kumaliza 10 mpaka 15, yambani ndi magulu a 5 kapena ochepera ndikumanga kuchokera pamenepo.

Kukulitsa nyonga ndi kupirira zimatenga nthawi koma sizofunika. Kumbukirani, kuchita ma pushups ochepa ndi mawonekedwe olondola kumakhala bwino pakapita nthawi kuposa kumaliza ambiri opanda mawonekedwe abwino.

Werengani zambiri: Kodi maubwino ndi zoopsa zomwe zimachitika mukachita ma pushups tsiku lililonse ndi ziti?

Zatsopano zolimbitsa thupi? Ndibwino kuti mufufuze ndi wophunzitsa nokha kuti muwonetsetse kuti mukuchita pushups molondola. Mutha kuyankhula ndi winawake kuchokera kumalo ochita masewera olimbitsa thupi kapena kudzera kwa omwe amakuthandizani pa zaumoyo.

Kutenga

Mutapeza nthawi ya pushups ndikukhala olimba mtima ndi mawonekedwe anu, mungafune kuyesa vuto la pushups. Kusagwirizana ndikofunikira pakupanga mphamvu. Pavutoli, mumatha miyezi iwiri mpaka mutha kumaliza ma pushups 100 nthawi imodzi.

Ngakhale simukuyang'ana mopitirira muyeso, kuphatikiza zolimbitsa thupi zolimbitsa thupi muntchito yanu ndikutsimikiza kulimbitsa thupi lanu, msana, komanso pachimake kuti muthandizire kuyenda kwamasiku onse.