Uhlelo lwe-push-ups ukusuka phansi

Ukucindezela kusuka phansi kuyindlela evamile ejwayelekile yokusebenza lapho imisipha ye-pectoral ne-triceps ibandakanyeka khona. Ngendlela efanele yokuqhuma-up kusukela phansi, imisipha encane yesandla, umshini wokunyathelisa, i-forearm kanye nemigqa yangaphambili ye-deltas nayo ilayishwa.

Amagrafu of push-ups kusuka phansi ngamunye ngamunye. Abanye badinga izindlela ezimbalwa, abanye ngaphezulu. Kodwa futhi, uhlelo olujwayelekile lwe-push-ups kusukela phansi lukhona kuwo wonke umqeqeshi wempilo. Kuzosiza ukwakha ubuhlungu obuningi bomzimba, kanye nokuthuthukisa ukukhuthazela namandla.

Enye yezindlela ezivame kakhulu zokucindezela kusuka phansi "100+". Le nkimbinkimbi yenzelwe abantu abanesidingo esivamile ngokomzimba. Kubalulekile futhi ukuba uqaphe kubantu abanokukhula okungaphezu kwe-180 cm, ngoba ngenxa yobude bezandla umzimba wenza umthwalo omkhulu. Kulokhu, kubalulekile ukunciphisa kakhulu imvamisa yokuzivocavoca.

Ngakho-ke, ngesonto lokuqala - sisebenza izinsuku eziyisithupha, ngeSonto usuku luvuliwe. Ekuseni, izindlela ezintathu ziphindwe izikhathi ezingu-10, izikhathi ezine ngosuku, inani eliphindaphindiwe lokuphindaphindiwe kusihlwa, kodwa sekukhona izindlela ezinhlanu. Kuze kube phakathi kweviki, ungahamba ukwenyuka kwezindlela (isibonelo, 4, 5, 6 -script, 5, 6, 7 - ngoLwesithathu). Ingxenye yesibili yesonto umthwalo uhla. NgeSonto, njengoba kushiwo ngenhla, usuku luvuliwe.

Kusukela ngesonto lesibili, inamba yezindlela ezifanayo, into eyodwa, sikhulisa inani le-push-ups kusukela phansi ngesigamu, ngokulandelana, sisebenza izikhathi ezingu-20.

Ngeviki lesithathu siyaqhubeka sisebenza kathathu ngosuku, ngenkathi sinciphisa inani lezindlela futhi sihlukana nenani le-push-up eyenziwe. Isibonelo, kungaba 25:10:20 noma 10:30:20. Ukusebenzisa lolu hlelo, ungenza kalula ukucindezela ama-fifty ngesikhathi esisodwa ngokuqina okuhlukile kwenyanga.

I-Push-ups kusukela phansi yabaqalayo

Uhlelo lwe-push-ups kusukela phansi lwabaqalayo luyingxenye yokuqeqeshwa-ukuphumula-ukuphumula-ukuphumula. Uma ucindezela kanzima kulesi simiso, zama ukususa ezinye ze-pushups. Uma imisipha isabela ngokuthula emithwalweni, khona-ke ku-Workout ngayinye faka i-push-up eyodwa. Inkimbinkimbi yenzelwe amasonto angu-7.

Inombolo yokuqeqesha 1

1. Ama-push-up ane-widget set 2h7 (2 amasethingi izikhathi ezingu-7), uphumule phakathi kokusetha okungaphezu kwemizuzu emithathu.
2. Siphambanisa ucindezela phansi - izikhathi ezingu-15.
3. I-push-up enobudlelwano obanzi obuvela ebhentshini. Kanye nenguqulo yokuqala, izindlela ezimbili eziyisikhombisa, kepha ukuphumula akukona imizuzu emibili.
4. Kanti futhi, swayipha lo mshini ngokuphakamisa i-trunk, futhi futhi izikhathi ezingu-15.

Inombolo yokuqeqesha 2

1. Ama-push-up ne-widget set 3 kuya ku-9, aphule phakathi kokusetha ukuze uthole imizuzu emithathu.
2. Izikwele ezinebhodi lombhodi kathathu izikhathi ezingu-20. Zama ukugcina ibha yamathuluzi njenge-barbell, lokhu kuzosiza ukugcina umzimba ngesikhathi se-squats.
3. Ama-push-up nama-setting ajwayelekile wezandla - inguqulo ekhanyayo evela ebhentshini le-3x10, ukuphumula phakathi kwamasethi 1-2 imizuzu.
4. Cindezela ukuphakamisa kwesiqu 1x15-25.

Inkambo ye-push-ups esuka phansi ukuze kwenziwe ngcono

Loluhlelo lwakhiwe futhi ngamaviki angu-6-8, inani le-push-ups ngokuqeqeshwa ngalunye kufanele likhule.

NgoMsombuluko

1. Push-ups nge ukotini 4x12-15 (gcina ijubane).
2. Cindezela ukuphakamisa kwesiqu 1x40-50.
3. Ukuphakanyiswa kwezandla ndawonye 4h10-12.
4. Cindezela ukuphakamisa kwesiqu 1x40-50.

NgoLwesibili

Kuyadingeka usuku lonke ukuqoqa ama-push-ups ayikhulu. Ungakhetha noma yiliphi uhlobo lokunyathelisa ibhentshi ukusuka phansi. Ekuqaleni, ungenza okuyishumi kuya kwezingu-10, bese u-4 kuya ku-25, njalonjalo. Inkinga yethu kuwe ukufunda ukuthi ungakwenza kanjani u-2 kuya ku-50. Ngendlela, uma ufinyelela lo mgomo, ungabeka umgomo wokushaya amaphuzu angu-200.

NgoLwesine

1. I-Push-ups ne-wide grip inombolo enkulu yezikhathi.
2. Futhi sisebenza ngokuphezulu, kuphela ukuphakanyiswa kwe-trunk.
3. Ukucindezela ukubopha okuncane, futhi kukhulu.
4. Siqedile, futhi futhi ukusebenza okuphezulu kokuphakamisa i-trunk.

NgoLwesihlanu

1. Ukunyakaza okujulile okukhulu kwamasethi amathathu angu-20.
2. Umshini wezintambo ezimbili ezisekelwe kalula ze-30.
3. Izikwele ezinebhodi lomzimba emahlombe amasethingi amane angu-25.