Pakupedzisira Dzidza Maitiro Ekuita Push-Up Zvakakodzera

Zvemukati

• Push-Up Makomborero uye Misiyano
• Maitiro Ekuita Push-Up
• Ongororo ye

Pane chikonzero chekuti ma push-ups anomira muyedzo wenguva: Iwo inonetsa kuvanhu vazhinji, uye kunyangwe vanhu vakagwinya zvakanyanya vanogona kuwana nzira dzekuvaita kuti vaome AF. (Une iwe ona idzi dzakadzedzereka plyo kusundidzira-kumusoro?!)

Uye nekuwedzera chero kurovedza muviri kuhupenyu hwako kunozokonzera shanduko yakanaka, kuwedzera mashoma-ups pazuva kunogona kuita mutsauko wese mumuviri wako wepamusoro uye nepakati simba-tisingataure yako yakazara "ini ndichaipwanya" maitiro mukati. hupenyu. (Case in point: Ona zvakaitika apo mumwe mukadzi akaita mapush-up zana pazuva kwegore.)

Push-Up Makomborero uye Misiyano

"Ichi chiitiko chepamusoro-chemuviri chiitiko chakasimba chekuita mashandiro emapfudzi ako, triceps, chipfuva (pecs), uye musimboti," anodaro Rachel Mariotti, murairidzi weNYC-based anoratidza danho riri pamusoro.

Iwe unogona kuedzwa kuti usvetuke izvi nekuti, zvakanaka, ndizvo zvakaoma uye unenge uchida kuenda kune chimwe chinhu chinonakidza. Zvisinei, "ichi ndicho chimwe chezviitwa zvesimba zvemuviri wepamusoro uye zvinofanirwa kunge zviri zvekutanga kune mamwe maekisesaizi esimba repamusoro-soro," anodaro Mariotti. Tora nguva yekugona izvi usati waedza kumwe kurovedza muviri, uye muviri wako uchakutenda. (BTW, iyo push-up zvakare chiratidzo chikuru chekuti une simba rakakwana repakati sezvo riri iro puranga rinofamba.)

Kana zvizere kusundira-kumusoro kusingakwanise panguva ino kana kukonzera maronda echiwoko, usanyara kana iwe uchida kudonha kumabvi ako. HAPANA, ivo havasi "vasikana" kusundira-kumusoro, ivo vanongova iwo mafambiro akakodzera kuve nechokwadi kuti fomu rako riri pa-poindi usati waedza muyero wepush-up misiyano. Chokwadi chinonakidza: urikusimudza ingangoita makumi matanhatu nenomwe kubva muzana yehuremu hwako paunenge uchisundira-kumusoro, asi makumi mashanu neshanu muzana yehuremu hwako paunenge wakapfugama, maererano nechidzidzo cha2005 chakaburitswa mu Journal of Strength uye Conditioning Research. Iwe unogona zvakare kuyedza kuita kusundira-kumusoro nemaoko ako pane yakakwidziridzwa pamusoro (sebhokisi kana bhenji) kuisa zvishoma zvehuremu hwako pane wako wepamusoro muviri. Hazvina mhosva kuti kufambira mberi kupi kwauri kuita, kiyi ndeyekuchengetedza muviri wako munzira yakatwasuka kubva pamapendekete kusvika muchiuno - senge mupuranga kana kusundidzira-kumusoro. (Dzivisa chishuwo chekusungira pahudyu uye unamatira chako kunze.)

Paunenge iwe watoziva yakajairwa kusundira-kumusoro, iwe unogona kukwidziridzira kune kumwe kusiyanisa kwakashata: Heino yakazara 30-zuva kusundidzira-kumusoro dambudziko rakapihwa kugona kugona kufamba mune ayo ese mafomu.

Kana iwe uchida kupikisa musimboti wako zvakanyanya, tora yako push-up off pasi: Kuita push-ups pane yekumisa murairidzi (seTrX) inomutsa yako abs uye musana zvinodzora muzasi yako kumashure kupfuura chero imwe "bharanzi" chishandiso, sekureva kwa 2015 kudzidza kwakaburitswa mu Chinyorwa cheExercise Sayenzi & Kusimba.

Maitiro Ekuita Push-Up

A. Tanga mune yakakwira-puranga chinzvimbo nemichindwe yakangopamhamha kupfuura yepafudzi-upamhi, michindwe ichimanikidza kupinda pasi nemakumbo pamwechete. Bata quads uye core sekunge wakabata puranga.

B. Bend magokora kumashure pa45-degree angles kudzikisa muviri wese pasi, uchimbomira kana chifuva chiri pazasi pegokora kukwirira.

C. Exhale uye pinda mumichindwe kusundira muviri kure nepasi kuti udzokere kunzvimbo yekutanga, uchifambisa chiuno nemapfudzi panguva imwe chete.

Ita zvisere kusvika gumi neshanu reps. Edza 3 seti.

Push-Up Fomu Matipi

• Usatendere chiuno kana kudzikira kumashure kuti usare pasi.
• Usarega magokora achibuda kumativi kana mberi paunenge uchidzika.
• Chengeta mutsipa usina kwawakarerekera uye tarisa zvishoma kumberi pasi; usatuta chirebvu kana kusimudza musoro.

Ongororo ye