Iyo Yakaderera Kupera

Zvemukati

• Kuderera vs. kurerekera uye kwekutanga pushups
• Sei
• Nhanho-nhanho mirairo
• Matipi pane hunyanzvi
• Dzora pushup mabhenefiti
• Kuramba pushup kugadziriswa
• Ita kuti zvive nyore
• Ita kuti zviome
• Tarisa pamhasuru dzakasiyana
• Zvimwe zvinofamba uye mabhenefiti
• Pushup mhasuru
• Kutora

Iko kuderera pushup kusiyanisa kwekutanga pushup. Izvo zvinoitwa nemakumbo ako pane yakakwidziridzwa pamusoro, iyo inoisa muviri wako pakona yakadzika.

Paunoita pushups mune ino chinzvimbo, iwe unoshanda zvakanyanya ako epamusoro epectoral mhasuru uye epamberi mapfudzi.

Kuderera vs. kurerekera uye kwekutanga pushups

Sei

Nhanho-nhanho mirairo

Iwe unenge uchida nzvimbo yakasimudzwa sebhenji, bhokisi, kana chigaro kuti uite kuderera pushups.

Iyo yakakwira pamusoro, zvakanyanya kuomesesa kurovedza muviri. Kana iwe uri mutsva kuramba pushups, tanga ne yakaderera nzvimbo, senge yekudzivirira kana nhanho. Unogona kuwedzera kukwirira nekufamba kwenguva.

1. Pfugama pasi nemusana wako kubhenji. Isa maoko ako pasi, mapfudzi pamusoro pechiuno chako uye magokora pamadhigiri makumi mashanu. Isa tsoka dzako pamusoro pebhenji.
2. Shongedza yako yepakati, glutes, uye quads. Bhendesa magokora ako uye udzikise chifuva chako pasi, chengetedza musana wako nemutsipa zvakatwasuka.
3. Pushira pasi kuti udzokere kunzvimbo yekutanga, uchitambanudza magokora ako.
4. Pedzisa maviri kusvika mana seti e8 kusvika ku20 kudzokorora.

Regedza kuita chiitwa ichi kana iwe uchinzwa kurwadziwa mumawoko ako, magokora, kana mapendekete.

Matipi pane hunyanzvi

Kufanana neese maekisesaizi, kuderera pushups kunoda fomu chaiyo kuti unyatso shanda tsandanyama dzako.

Maitiro akakodzera zvakare anobatsira iwe kudzivirira kurwadziwa nekukuvara.

Chengeta musana wako wakatwasanuka mukati mekutama kwese. Kuti udzivise kumisikidza musana wako, tenderera mapepa ako kumashure. Shingairira yako yepamoyo uye glutes kudzikamisa musana wako.

Iwe unofanirwa zvakare kutarisa pasi - panzvimbo yekukwira kumusoro - kuti urambe usina mutsipa mutsipa. Ita shuwa kuti musana wako nemutsipa zvakabatana nguva dzese.

Kuchengetedza mapfudzi ako, dzivisa kuburitsa magokora ako. Nguva dzose chengeta ivo pamadhigirii makumi mashanu.

Dzora pushup mabhenefiti

Iko kubatsirwa kukuru kwekuita kudzikira pushups ndiko kuvaka yakasimba yepamusoro chifuva mhasuru.

Mukudonha pushup, maoko ako anokwira kumusoro uye kure neturu rako.

Iko kufambisa kunoshanda ako epamusoro mapeche uye mhasuru mumapfudzi ako.

Paunenge waita kazhinji, kuderera pushups kunobatsira kuwedzera yako ese epamusoro-muviri simba. Muviri wepamusoro wakasimba wakakosha kune zviitiko zvezuva nezuva sekusimudza grocery uye kutakura bhegi.

Kuramba pushup kugadziriswa

Iwe unogona kugadzirisa kuderera pushup zvinoenderana nehutano hwako, zvaunofarira, uye zvinangwa.

Kugadziriswa kuchaitawo kuti kurovedza muviri kwako kunakidze uye kunakidze.

Neiyi misiyano inotevera, iwe unogona kunakirwa nezvakanaka zvekuderera pushups munzira dzakasiyana.

Ita kuti zvive nyore

Shandisa yakaderera bhenji kana nhanho kuti kuderera pushups kuve nyore. Iyo yepamusoro inofanira kunge iri inch kana maviri kubva pasi.

Kana iwe uchinge uchinge uchinetseka nekuderera pushups, dzidzira yako yenguva dzose pushups kutanga. Paunenge uchinge waziva iyo yekutanga vhezheni, edza iyo kuderera pushup.

Ita kuti zviome

Kuita kuti kudonha pushup kuome, isa tsoka dzako pane yepamusoro nzvimbo. Iwe unogona zvakare kudziisa pamadziro kuti uite yepamberi yemadziro pushup.

Imwe sarudzo ndeyekupfeka bhanhire rakashongedzwa kana bhachi, izvo zvinowedzera huwandu hwehuremu hwaunoda kusimudza.

Hedzino dzimwe nzira dzekuzvinetsa pachako:

• Rimwe-gumbo pushups. Chengetedza gumbo rimwe rakasimudzwa paunenge uchiderera pushups. Dzokorora nerimwe gumbo kuti upedze imwe seti.
• Imwe-ruoko pushups. Isa ruoko rumwe kumashure kwako.
• Kugadzikana bhora pushups. Isa maoko ako pane rakasimba bhora pane pasi. Ita maoko ako uye musimboti kuti ugare wakadzikama.
• Ibvi tap taphups. Mushure mega pushuphup, pfugama ibvi rako kugokora rako. Mamwe mativi ari pakati pepushups.
• Dumbbell pushup mitsara. Isa ruoko rumwe nerumwe pane dumbbell. Mushure mekuita pushup, dhonza imwe dumbbell kumusoro, wobva wadzokorora nerimwe divi.
• Kuombera pushups. Muchikamu chekumusoro, sundira kumusoro zvakanyanya uchichengeta muviri wako wakanangana. Rova uchiri mumhepo uye zvinyoro nyoro.

Idzi shanduko dziri kumberi kufamba, saka ungangoda kuzviedza neakakosha pushups kutanga. Taura nemudzidzisi wega wega kune-on-one nhungamiro.

Tarisa pamhasuru dzakasiyana

Iwe unogona zvakare kushandura chinzvimbo chemaoko ako nemaoko kunongedza tsandanyama dzakasiyana.

Iyi mhasuru inosanganisira:

• Triceps. Pushup yakatetepa, uko maoko ako akaiswa padhuze pamwe chete, inowedzera chiitiko mumatricks ako.
• Chipfuva nemapfudzi. Kuisa maoko ako zvakapamhama pane zvakajairwa pushup zvinotarisa pachipfuva nemapfudzi.
• Biceps. Kuti uwedzere biceps chiitiko, tenderedza maoko ako nemaoko epamberi kunongedza minwe yako kumashure. Iyi vhezheni inogona kuomarara pamaoko, saka zvakakosha kudzidzira fomu rakakodzera.

Izvi zvinzvimbo zvinogona kunetseka pakutanga, saka zviri nani kushanda nemudzidzisi wega kudzivirira kukuvara.

Zvimwe zvinofamba uye mabhenefiti

Kuita kuderera pushups haisi iyo chete nzira yekushandira ako epamusoro mapeche nemapfudzi. Iwe unogona zvakare kuita iyo inoteedzera bhenji yekudhinda, iyo inosanganisira iwo mamwe mhasuru.

Muchiitiko ichi, iwe unosimudza huremu kure nemuviri wako paunenge wakarara pabhenji rakarerekera.

Nekuda kwekona yekumusoro, maoko ako anosundira pakurwisa paunenge uchisimuka uye uchibva padumbu rako. Iko kufamba kumwechete sekudonha pushup.

Kuti uenzanise kurovedza muviri, zadzisa kuderera kwako pushups nemapullups.

Ipo pushups inotarisa pachipfuva uye triceps, mapururu anoshanda kumashure uye biceps.

Nekuita zvese pushups uye pullups, iwe unogona zvakaenzana kurovedza mhasuru mune yako yepamusoro torso nemaoko.

Pushup mhasuru

Pushup yakakosha ndeimwe yeakanyanya kurovedza muviri ekuvandudza simba repamusoro-remuviri. Inoshandisa uremu hwemuviri wako sekushora.

Iyo pushup inoshanda inotevera mhasuru:

• pectoral mhasuru (chipfuva)
• anterior uye medial deltoids (mapfudzi)
• triceps brachii (kumashure kwemaoko)
• dumbu (musimboti)
• serratus anterior (pasi pehapwa yako)

Iwe unogona kuderera pushups kuti uchinje zvinhu kumusoro.

Tambanudzira pushups iri nyore pane yekutanga pushups, nepo kuderera pushups kuri kwakaoma. Iyo yekudzika kona yekudonha pushup inomanikidza iwe kusimudza yakawanda yemuviri wako uremu.

Paunenge iwe uchinge wakwanisa kutsamira uye zvekutanga pushups, ipa iyo kuderera pushup pfuti. Icho chiitiko chinotyisa chekushora chifuva chako chepamusoro nemapendekete.

Kutora

Sechiratidziro chepakati, iyo pushup inoderera inotora nguva kukwana. Iwe unozoda kugona kutsamira uye nekugara pushups usati waedza kufamba uku.

Kana iwe uri mutsva kune pushups, kana kana iwe uchipora kubva mukukuvara, bvunza iwe wega mudzidzisi. Ivo vanogona kukuratidza iwe kugadziridzwa uye kukubatsira iwe kugara wakachengeteka uchiita pushups.