Zvese nezve Push-UPS: kubatsirwa, kukuvara, kunyanya chirongwa chechidzidzo. 21 pusha UPS mune sifco!

Pushups iko kuita kwesimba nehuremu hwemuviri wake, chinova chinhu chakakosha kukudziridza mhasuru yemuviri wepamusoro. Nguva dzose squats kwete chete inovandudza kutsungirira kwako uye inosimbisa yega yega mhasuru mapoka, asi zvakare inobatsira kuburitsa muviri wese zvachose.

Unoda kudzidza kuita Push-UPS, tsvaga yakagadzirira-yakagadzirirwa chirongwa uye chaiyo nzira Push-UPS? Kana kungoda kudzidza nezve kugona kwechiitiko ichi? Isu tinokupa iwe gwara rakazara rekusundira-UPS mune imwechete chinyorwa uye zvakare nhanho nhanho kuraira maitiro ekudzidzira kuita Push-UPS kubva pakutanga.

Push-UPS: maitiro ekuita nemazvo

Push-UPS ndiyo inonyanya kufarirwa uremu hwekurema. Iyo inoshandiswa kwete chete mukudzidziswa kwesimba, asi iyo plyometric kudzidziswa, crossfit, Pilates, kallanetika uye kunyange iyo yoga. Kwakadaro kuita zvinhu zvakasiyana-siyana pushups zvinotsanangurwa zviri nyore. Push-UPS inobatsira kubatanidza mapoka ese emhasuru kubva pamutsipa kusvika kumagunwe, uye kunyanya kusimbisa mhasuru dzechipfuva, bhandi repafudzi, triceps uye abs.

Kune akawanda marudzi akasiyana ePush UPS, asi usati waenderera mberi kune kumwe kwakaomarara kugadziriswa kweichi chiitiko, ngatinzwisise maitiro ekuita echinyakare pushups. Iyo chaiyo fomu yekurovedza muviri haisi chete yakanakisa mhedzisiro uye mhando yemhasuru, asi zvakare kuderedza njodzi yekukuvara panguva yekudzidziswa.

Maitiro akakodzera panguva yechinyakare Push-UPS:

  • Muviri unogadzira tambo yakatwasuka, chiuno hachisimuke uye hachikotame.
  • Tsandanyama dzemudumbu dzakakombama, asi kufema hakunonoke.
  • Musoro uri mune kwazvakarerekera chinzvimbo, kwete kutarisa pasi, asi kwete kurerekera kumusoro.
  • Machindwe akananga pasi pemapfudzi, usaende kumberi.
  • Zvanza zvako zvakatarisana kumberi, zvakafanana kune mumwe nemumwe.
  • Magokora akatenderera achidzoka madhigirii makumi mashanu nemashanu, haana kuiswa kudivi.
  • Pane inhale inokomberedza magokora uye udzikise muviri unoenderana nepasi, chengetedza yakatwasuka mutsara wemuviri.
  • Pushups inoitwa izere neakakura, kureva, muviri unodzikiswa zvakadzika sezvinobvira. Magokora anofanirwa kuita kona yakatwasuka.

Iyi nzira ndeye yakasarudzika Push-UPS inobatsira kushanda tsandanyama mumapfudzi, chifuva uye triceps.

Pushups inosanganisira akati wandei mhasuru mapoka. Ichi chiitwa chinokutendera kuti ushandise mhasuru dzese dzebhandi repafudzi uye zvidiki zvadzikamisa mhasuru dzebendekete. Zvakare pushups kubva pamabvi uye kukudziridza simba uye kusimba kwemhasuru dzemapfudzi, izvo zvinonyanya kukosha nekuti mubatanidzwa wepafudzi hauna kugadzikana uye unowanzotamisa nekukuvara.

Pushups inobatsira kukudziridza anotevera mhasuru mapoka:

  • Iyo pectoralis hombe mhasuru
  • Deltoid mhasuru (mapfudzi)
  • Triceps
  • Iyo serratus anterior mhasuru
  • Tsandanyama dzemudumbu

Uye zvakare, panguva yekusundira-UPS zvisina kunangana nebasa retsandanyama dzemakumbo, magaro uye musana. Uyezve Pusha UPS kuwedzera kushanda simbainodiwa kuita zviito zvenguva dzose (kusimudza uye kufambisa zvinhu, kuchenesa imba, kubata mwana).

Verenga zvakawanda nezve kudzidziswa kunoshanda

Iko kukanganisa kukuru muhunyanzvi hwechinyakare Push-UPS

Push-UPS haisi yakapusa kurovedza muviri sezvazvinoratidzika pakutanga kuona. Zvikanganiso muhunyanzvi zvinotendera kwete chete kubatanidzwa mukati, asi kunyangwe iwo makochi! Kuitwa zvisina kufanira kwePush-UPS kwakazara nekukuvara kwechiwoko, pfudzi uye magokora majoini pamwe nekurwadziwa mumutsipa, musana uye chiuno. Kana iwe usingakwanise kuchengeta fomu chaiyo panguva yekuPush UPS kubva pasi, pfugama nemabvi ako kana kudzikisa huwandu hwekudzokorora! Zvidzidzise kuita chiitwa ichi nenzira kwayo kubva pakutanga kwekumhanya.

1. Magokora akakotama nenzira dzakasiyana

Kanganiso yakajairika muhunyanzvi hwePush-UPS ndiyo chinzvimbo chegokora maererano nehunde. Kukandwa kumakona emaoko kunobatsira kubhadhara kusakwana kwesimba remhasuru dzemuviri wepamusoro. Ehe, iwe unogona kumhanya iyi sarudzo Push-UPS (zvinoitwa nevazhinji). Asi dambudziko nderekuti nzira iyi yekumisikidza inowedzera njodzi yekukuvara pabendekete nepamagokora majoini. Naizvozvo zvirinani kutarisisa kune chinzvimbo chegokora: dzinofanirwa kudzoserwa pamadhigiri makumi mana nemashanu, uye kwete kutarisa kwakasiyana mativi.

2. Maoko akaiswa zvakawandisa

Yakajairika Push-UPS-maoko anofanirwa kuve yakananga pazasi pemapfudzi. Vamwe vanoita kudzidzira pushups nehupamhi hwekumisikidza ruoko, asi ndiyo inzvimbo isina kusimba apo tsandanyama dzako dzinoshanda nemazvo zvakakwana. Uye zvakare, Push-UPS ine yakafara ruoko kuiswa inogona kukonzera marwadzo mumapfudzi.

3. Simudza chiuno kumusoro kana kutsausa muviri

Munguva yekuPush-UPS muviri unofanirwa kugadzira tambo yakatwasuka. Asi kana iwe uine isina kusimba musimboti, kune njodzi yekutyora tekinoroji kusundira-UPS: simudza magaro, kana, zvakapesana, kukotama kwechiuno uye kudzika chiuno pasi. Kusagadzikana mamiriro kuchapa kuwedzera mutoro kumusana. Kuti udzivise chikanganiso ichi, edza kudzidzira yekurovedza bhawa iyo inobatsira kusimbisa mhasuru corset. Tinokukurudzira kuti uverenge: Plank - mabhenefiti uye zvinokuvadza, makumi mana neshanu mapuranga + chirongwa chekurovedza muviri.

4. Kukwana kwakaringana kwekufamba panguva yekusundira-UPS

Kanganiso yakajairika muhunyanzvi Push-UPS - uku kurovedza nehuremu husina kukwana, iko kushaikwa kwemuviri wezasi pasi. Ehezve, kekutanga nguva iwe paunenge uchinetseka kuita Push-UPS ine yakazara yakazara, asi zvijairire iwe kubva pakutanga chaiko kwekudzidzira kudzidziswa kudzikisa muviri kukona yekurudyi kugokora.

Semuenzaniso, ngatiratidzei kuenzanisa chaiyo uye isiriyo kuita Push-UPS.

1. Right kurudyi kusunda-kumusoro:

Muviri unogadzira tambo yakatwasuka, chiuno chinokwira, musana wezasi haukotame. Munguva yekusundira-UPS muviri unonyudza pasi, iwo magokora ave padhuze zvakakwana nemuviri, mapundu ari pasi pemapfudzi.

2. Yakakodzera Push-UPS kubva pamabvi (yakareruka vhezheni yechinyakare Push-UPS):

Saizvozvo, muviri unogadzira tambo yakatwasuka, hapana kukotama kana kukombama kumashure. Ndokumbira utarise iko kwakamira kwemaoko kwakanangana nemapendekete.

3. Push-UPS nekanganiso:

Chiuno chinoderedzwa, chiuno chakakotama, yakatsemuka yakatwasuka mutsara wemuviri. Kuita chiitiko ichi kunogona kukonzera kurwadziwa shure uye kunyange kukuvara.

4. Push-UPS nekanganiso:

Mumufananidzo uyu tinoona kushomeka kwemuviri wepasi pasi, magokora haatombopindike. Zvirinani kuita mashanu mhando kusundira-UPS pane gumi neshanu kusvika gumi nemakumi matanhatu emhando yakashata, uko maoko anoumba kona yakatwasuka

Zvekufananidzira gifs ndinokutendai youtube chiteshi Lais DeLeon.

Push-UPS: kubatsirwa, kukuvara, uye kupesana

Kunge chero kumwe kurovedza muviri, Push-UPS ine akati wandei zvakanakira nekuipira, uye contraindication yekuurayiwa. Uku ndiko kuita kukuru kwesimba kukudziridza mhasuru, asi kuuraya kusiri iko kana majoini asina kusimba aanogona kuva nawo zvisingafadzi mhedzisiro yehutano.

Zvakanakira kuita Push UPS:

1. Push UPS - yakanakisa kurovedza muviri kusimbisa mhasuru dzechipfuva nekurema kwemuviri wake. Kana iwe uchida kushanda pane iyo pectoral mhasuru, mamwe maPush-UPS anofanirwa kuverengerwa mune yako yekudzidzira chirongwa.

2. Push-UPS chiitiko chakasiyana-siyana chinoshanda akati wandei mhasuru mapoka. Pamusoro pechifuva iwe unosimbisa mhasuru yetriceps, mapendekete uye kuhukura. Pushups zvakare inoshanda musana wako, makumbo uye magaro, nekudaro ichipa kuzara kwemuviri kurovedza muviri.

3. Kuita Push UPS hauzodi zvekuwedzera zvekushandisa. Uye zvakare, iwe unogona kuita ichi chiitwa zvose kumba uye nemugwagwa. Uri pazororo? Iwe hauna mukana wekurovedza muviri? Hapana dambudziko, Push UPS iwe yaunogona kuita chero kwaunowana diki diki nzvimbo.

4. Pushups inobatsira kusimbisa iyo tsandanyama corset. Kwete izvi chete zvinokuunza padhuze ne6 kurongedza, asi chichava kudzivirira kwakanaka kwekurwadziwa kumashure uye kubatsira kuvandudza mamiriro.

5. Pusha - UPS- chaizvo kusiyanisa kurovedza muviri. Iyo yakafara kumisikidzwa kwemaoko inobatanidza mhasuru dzemapfudzi, iko kuumbwa kwemaoko, iyo triceps. Iwe unozokwanisa kudzidzisa kumusoro muviri uchishandisa chete yako wega huremu.

6. Kukwanisa kuita Push-UPS kunokubatsira kwete chete mukusimbisa simba, asi muyoga, Pilates, kallanetika, crossfit, plyometric zvirongwa. Push-UPS ndeimwe ye iwo maekisesaizi makuru nehuremu hwayo.

7. Push-UPS inokudziridza simba uye kusimba kwemhasuru yemapfudzi. Zvichienderana nehunyanzvi nzira ndeyekudzivirira kwekukuvara kwemajoini epafudzi, ayo ari panjodzi yekushanda mukati.

8. Huwandu hukuru yekugadzirisa (kubva nyore kusvika super-yakaoma) kuita Push-UPS chiitiko chepasirese chinokodzera vese vatangi uye vemberi. Izvi zvinoreva kuti iwe uchagara uine chinobudirira kurovedza muviri, zvisinei nesimba uye padanho reruzivo.

Njodzi dze pushups uye zvinopesana nekudzidziswa

Kunyangwe paine zvakawanda zvakanakira uye mabhenefiti ePush UPS kukudziridza muviri uye nekuvandudza kudzidziswa kwesimba, Push-UPS inogona kukonzera kukuvadza muviri wako. Munguva yekusundira-UPS mumabasa inosanganisira majoini emapendekete, magokora, mawoko, saka kana iwe uine nhoroondo yekukuvara kana matambudziko nemajoini, saka Push-UPS haifanire kuitwa. Kukuvadza kwemajoini panguva yekuitwa kwePush-UPS - zvinowanzoitika, kunyanya kana iwe ukasateedzera yakakodzera nzira.

Contraindications yekuita Push UPS:

  • Arthrosis, arthritis nemamwe matambudziko akabatana
  • Kukuvara kumapfudzi, maoko, mawoko
  • Matambudziko nemuzongoza
  • Lumbar lordosis
  • Kurema kukuru

Ive neshuwa yekutarisa chaiyo tekinoroji kana uchiita Push-UPS. Nguva dzose tambanudza maoko ako, magokora nemapendekete usati waita Push-UPS, kuita kufamba kwedenderedzwa mune rimwe uye rimwe divi.

10 kushandiswa kwePush-UPS, izvo zvakakosha kuti uzive

1. Kuswedera kwaunoisa maoko ako paunenge uchiita Push UPS, ndiko kuwedzera kushanda triceps. Kure kure, zvakanyanya kubatanidzwa mapendekete.

2. Kana iwe uchida kurerutsa kuita Push-UPS, wozorora wakatarisana nemaoko pabhenji kana kupfugama.

3. Kana uchida, pane kudaro, kuomesa kuitwa kwePush-UPS, isa tsoka pabhenji kana kumwe kukwirira. Iyo yakakwirira makumbo ari, zvichanyanya kuomera kuita Push-UPS.

4.Kuwedzera iyo amplitude uye kuwedzera kushanda kwePush-UPS iwe unogona kuzviita pamatanho akakosha: kumira kwePush-UPS. Muchiitiko ichi, muviri unonyura pasi uye mhasuru kuti ushande nesimba.

5. Kumira kwePush-UPS kwete chete kubvumidza kunyatso pomba mhasuru dzechipfuva, mapendekete uye triceps, asi zvakare zvakanyanya kuderedza njodzi yekukuvara kune mawoko.

6. Kana usina zvimisikidzwa, unogona kuita Push-UPS paGanesh, zvinobatsirawo kudzikisa mutoro pamaoko.

7. Pamberi pe pushups edza kuita kurovedza kwemajoini emapendekete, magokora nemaoko (tenderera kutenderera kwemapfudzi, maoko nemaoko).

8. Kana uine mawoko asina kusimba, shandisa bhanhire rakasununguka, ivo vachaderedza kunetseka pamajoini. Izvi zvinonyanya kuitika kana iwe uchironga kuita plyometric Push-UPS (yatichataura nezvayo pazasi).

9. Kuti uwedzere mhasuru uremu kuyedza kuita Push-UPS chiverengero chidiki chekudzokorora uchishandisa yakaoma kugadzirisa kana kuwedzera huremu. Asi pakurema uremu, kusimudzira kwekutsungirira uye kurovedza kushanda kuti ufambe munzira yekuwedzera huwandu hwekudzokorora.

10. Mutsanangudzo yakajairwa yezvirovedzo inobvumidzwa kuita zvimwe zvigadziriso, nekuda kwenzvimbo dzakasiyana dzeatomical uye chinja. Tsanangura iyi nzvimbo yemichindwe, iyo inopa yakasununguka kuita kusundira-UPS.

 

Nzira yekudzidzira kuita Push-UPS kubva pasi kumusoro: chirongwa

Zvakanaka kana usati wambosundidzira kana kumbowana nguva refu yekurovedza muviri ukarasa hunyanzvi. Kuita Push UPS munhu wese anogona kudzidza zvisinei jenda uye zera! Ehezve, iwe unozoda kugara uchijairira, asi kudzidza maitiro ekuPush-UPS haina kuoma senge, semuenzaniso, kubata.

Chinhu chakanyanya kukosha kurangarira kana iwe uchida kudzidza kuita Push-UPS kubva pasi zvakaringana uye zvinobudirira: unofanirwa kugara uchitevedzera nzira chaiyo kubva pane yekutanga kudzokorora kwechiitwa. Kunyangwe iwe ukatanga nekusiyana kuri nyore kwekurovedza muviri, ziva yakakodzera fomu uye maitiro.

Kuti utange kuita Push UPS kubva pakutanga, isu tinokupa iwe nhanho chirongwa chevanotanga. Nekuda kwechirongwa ichi, iyo Push-UPS inogona kudzidza zvese!

Yakagadzirira chirongwa chekuti ungadzidza sei kuita Push-UPS kune vanotanga

Kuti udzidze kuita Push-UPS pasi, iwe uchafanirwa kugona iyo Matanho matatu epushups. Unoda kubata zuva nezuva, iwe unofanirwa kuita 3-4 seti eepamusoro reps mune yega seti. Pamwe kuedza kwekutanga hakuzokutenderi kuti uite Push-UPS kanopfuura ka5-10 nguva, asi mazuva ese uchafambira mberi.

Kana iwe uchinzwa kuti pakupera kwesvondo usati wawana budiriro yaunoda, ramba uchiita iyo imwecheteyo kuchinjisa kwePush-UPS kweimwezve vhiki. Enda padanho rinotevera rekutambudzika zvirinani mushure mekugona kwako kuita Push-UPS 30-40 nguva pasina kukanganiswa. Usakanganwa nezve chaiyo nzira Push-UPS!

1 vhiki: Push-UPS madziro

Pushups kubva pamadziro - chiitiko chinowanikwa kune wese munhu. Akamira akamira Push-UPS chiitiko chekutanga chakanakisa icho chinokubatsira iwe kuti uwedzere kugona pushups.

Vhiki 2: Pushups kubva pamabvi

Iyo inotevera nhanho yepushups kubva pamabvi. Ndokumbira utarise kuti kunyangwe kana Push UPS ichibva pamabvi, muviri unofanirwa kuchengetedza tambo yakatwasuka, chiuno hachifanirwe kukwira.

Vhiki 3: Pusha UPS kubva pabhenji

Paunenge iwe uchinge waziva pushups kubva pamabvi, unogona kuenderera kumberi Push-UPS kubva pabhenji. Attention, kune bakoat. Iyo yakakwira bhenji, zviri nyore iwe zvauchakunda. Saka iwe unogona kushandura kukwirira kwenzvimbo, nekudaro uchizvigadzirira zvishoma nezvishoma iyo Push-UPS.

Vhiki 4: Pushups

Mushure memavhiki matatu enguva dzose Push-UPS muviri wako unenge wagadzirira kusundira-UPS. Rangarira kuti zvirinani kuita mashoma reps, asi neakazara matenderedzwa (magokora anofanirwa kukotama kusvika pamadhigirii makumi mapfumbamwe).

Iwe unogona kuenderera mberi kufambira mberi mu Push-UPS, kusarudza iyo sarudzo nekusimbisa tsoka pabhenji. Kune zvakare kune akasiyana siyana akaomarara ekugadzirisa ezviitwa pavari zvichakurukurwa pazasi.

Kangani nguva dzaunoda kuita Push-UPS: ndiwo madhizaini ePush-UPS

Dzokorora kuti haufanire kuedza kuwanda, uchiregeredza mhando. Mukuwedzera, hazvisi nguva dzose zvakafanira kuedza kuwedzera huwandu hwekudzokorora. Kangani nguva dzaunoda kuita Push-UPS - zvinoenderana nezvinangwa zvako.

Nekudaro, pane akati wandei mamiriro ezvinhu anogona.

1. Kana uchida kuwanda uye kuwedzera tsandanyama kuwanda vhoriyamu, wobva waenda munzira yekuwedzera uremu uye kuomarara. Semuenzaniso, shandisa madhikisi kubva padanda kana kusimudza makumbo pabhenji. Kudzidziswa kwedunhu: 10-12 reps, 3-4 nzira.

2. Kana uchida kuonda uye uwane zororo, wobva waenda munzira yekuwedzera huwandu hwekudzokorora. Ita 15-25 kudzokorora mumaseti mashanu. Vhiki nevhiki inogona kuwedzera huwandu hwesimba rePush-UPS kana kuenda kune imwe shanduko yakaoma.

3. Kana uchida kukudziridza kutsungirira uye simba rinoshanda, inofambawo nenzira yekuwedzera huwandu hwekudzokorora uye sarudza yakagadziridzwa kugadziridzwa kweiyo Push UPS pasi, kusanganisira plyometric.

Muenzaniso weiyo schematic Push-UPS yekukura, kusimba uye kuonda:

Muenzaniso weiyo schematic Push UPS kuwedzera mhasuru mass:

21 Push-UPS mune iyo sifco!

Tinokupa yakasarudzika sarudzo ye: 21 Push-UPS mune inoonekwa GIF-mifananidzo! Yakarongedzwa kuchinjiswazve kwekurovedza muviri kwakakamurwa muzvikamu zvitatu zvekuoma Ndokumbira utarise kuti kuomarara kwekurovedza muviri kunowanzo tsanangurwa nehunhu hwomunhu uye nezvakasarudzika zviitiko zvekudzidzira, saka kupedza kudzidza hakusi kwese.

Kune ma gifs, maita basa youtube-chiteshi kubva Luka Hocevar.

Pushups pasi: 1 mwero wekuoma

1. Wide kusunda Ups (Wide Push kumusoro)

2. Push UPS nemaoko akakwidziridzwa (Push up neReach)

3. Push-UPS nekubata kwemabvi (Knee Tap Push up)

4. Push-UPS nekubata kwepafudzi (bendekete Tapira Push kumusoro)

5. Triangle Push-Ups (Diamond Push kumusoro)

6. Push-UPS kuruboshwe uye kurudyi (In Out Push up)

7. Push-UPS nekufamba munzira (Lateral Push kumusoro)

Pushups pasi: 2 danho rekutambudzika

1. Pushups pagumbo rimwe (Rimwe Gumbo Push kumusoro)

2. Pushups ine kusvetukira kuchifuva (Tuck mukati nePush kumusoro)

3. Pushups-Spiderman (Spiderman Push kumusoro)

4. Pushups nekusimudza makumbo (Push up Jack)

5. Pushups nemaoko akadzedzereka (Akadzedzereka Kusundira kumusoro)

6.Pike Push-UPS (Pike Push kumusoro)

7.Diving-pushups (Push up Diving)

Pushups pasi: 3 danho rekutambudzika

1. Pushups paruoko rumwe (Imwe Ruoko Push kumusoro)

2. Pushups yevanopfura nouta

3. Tushups tiger (Tiger Push kumusoro)

4. Plyometric pushups (Plyo Push kumusoro)

5. Push UPS nekuombera (Clap Push up)

 

6. Superman Push-Ups (Superman Push kumusoro)

7. Pushups nemishonga mabhora (Medball Push kumusoro)

Vhidhiyo yekudzidzisa Push UPS mumutauro wechiRussia

1. Kudzidziswa kwakazara: Chifuva chechifu + Press

Комплексная тренировка: Грудные мышцы + Пресс - Hapana Mumhanzi

2. Top 3 pushups pahukuru hwechifuva

3. Pushups: maitiro ekuita Push-UPS

Pushups ndeimwe yeiyo yakakosha kurovedza muviri kusimbisa mhasuru dzemuviri wepamusoro, kukura kwemuviri wese, kuvandudza kwekudzidzira kudzidzira uye kutsungirira. Kana iwe uchinyatso kubatanidzwa mukusimba pamba kana muhoro, ive shuwa kuisa pushups mukudzidziswa kwako.

Onawo:

Arms nechifuva

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