Kupedzisa Pushups mumazuva makumi matatu
Zvemukati
- Pushup dambudziko chirongwa
- Kuita kuti zviitwe nemazvo
- Scapular madziro pushups
- Basic madziro pushups
- Basic kurerekera pushups
- Scapular pushups pasi
- Kupfugama uye standard pushups
- Mudzidzisi tip
- Triceps pushups
- Dhaimondi inoteedzera pushups
- Nei pushups yakanaka kwazvo
- Pisa macalorie
- Dzidzira kubatana
- Simbisa mhasuru dzakawanda kamwechete
- Kutora
Hazvishamisi kuti pushups haisi yeanofarira munhu wese kurovedza muviri. Kunyangwe murairidzi wemukurumbira Jillian Michaels anobvuma kuti ivo vari kunetsa!
Kuti tibatsire kupfuura nepushup zvinotyisa, isu takagadzira iyi danho repushup naMichaels, mugadziri weMy Fitness App naJillian Michaels, naRachel MacPherson, murairidzi akasarudzika weACE.
Icho chirongwa chemazuva makumi matatu chekuwedzera simba remhasuru mumuviri wako wepamusoro nemudumbu.
Chinangwa chechirongwa ndechekuenda zvishoma nezvishoma kubva pakuita yakakosha kana kushandurwa pushups kuzere uye nekuvandudza pushups mukati memazuva makumi matatu.
Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti edambudziko repushup, maitiro ekutanga, matipi, uye misiyano kuti urambe uchinakidza.
Pushup dambudziko chirongwa
| Zuva 1 | Zuva 2 | Zuva 3 | Zuva 4 | Zuva 5 |
| Scapular madziro pushups 8-12 reps, Seti 2-3 | Basic madziro pushups 8-12 reps, Seti 2-3 | Basic madziro pushups 8-12 reps, Seti 2-3 | Tenderedza pushups 8-12 reps, 2 seti | Tenderedza pushups 8-12 reps, 2 seti |
| Zuva 6 | Zuva 7 | Zuva 8 | Zuva 9 | Zuva 10 |
| Zorora | Zorora | Scapular pushups pasi 8-12 reps, Seti 2-3 | Scapular pushups pasi 8-12 reps, Seti 2-3 | Basic pasi pushups 8-12 reps, 1 seti |
| Zuva 11 | Zuva 12 | Zuva 13 | Zuva 14 | Zuva 15 |
| Basic pasi pushups Sezvo vazhinji reps sezvaunogona | Basic pasi pushups 8-12 reps, Seti 1-2 | Zorora | Zorora | Scapular madziro pushups Tenderedza pushups Basic pasi pushups 8-12 reps imwe neimwe, 1-2 inoseta yega yega |
| Zuva 16 | Zuva 17 | Zuva 18 | Zuva 19 | Zuva 20 |
| Basic pasi pushups 4-6 reps, 1-4 seti Record zvinyorwa & reps svondo rino | Basic pasi pushups 4-6 reps, 1-4 seti | Basic pasi pushups 4-6 reps, 1-4 seti | Basic pasi pushups 4-6 kudzoka, 1-4 seti | Zorora |
| Zuva 21 | Zuva 22 | Zuva 23 | Zuva 24 | Zuva 25 |
| Zorora | Triceps pushups 8-12 reps, 1 seti | Dhaimondi inoteedzera pushups 8-12 reps, 1 seti | Basic pasi pushups Triceps pushups Dhaimondi inoteedzera pushups 8-12 reps imwe neimwe, 1-2 inoseta yega yega | Basic pasi pushups Triceps pushups Dhaimondi inoteedzera pushups 1 seti yega yega, yakawanda reps sezvaungaita iwe |
| Zuva 26 | Zuva 27 | Zuva 28 | Zuva 29 | Zuva 30 |
| Nguva bvunzo! As many pushups of your choice for 3-5 maminetsi | Triceps pushups 8-12 reps, 1 seti | Dhaimondi inoteedzera pushups 8-12 reps, 1 seti | Zorora | Basic pasi pushups Triceps pushups Dhaimondi inoteedzera pushups 1 seti yega yega, yakawanda reps sezvaungaita iwe Rodha zvinyorwa kuti uone kufambira mberi kwako |
Kuita kuti zviitwe nemazvo
Zvinhu zvishoma zvekuchengeta mundangariro:
- Maoko maviri netsoka zvinofanirwa kunge zvakapamhama-hudyu zvakaparadzana.
- Tungamidza zvigumwe zvako muhapwa, kwete kumberi kana kumashure kwemaoko.
- Chengetedza musoro wako nemutsipa maererano nemusana wako.
- Chengetedza musimboti wakabatanidzwa kuchengetedza musana.
- Chengetedza magokora ako akanyatsoiswa mukati pane kuputika kunze zvakanyanya.
- Ramba uine hydrated panguva yako yese yekushanda.
- Kana iwe usisakwanise kuramba wakakodzera fomu, mira kurovedza muviri.
Scapular madziro pushups
- Tanga nekumira wakatarisana nemadziro, anenge 1 kusvika 1 1/2 tsoka kure nayo.
- Isa maoko ako pamadziro pakureba kwepafudzi uye nehupamhi hwepfudzi, neminwe yakatendeuka zvishoma kunze.
- Pasina kukotamisa magokora ako, pusha mapendekete ako pamwe chete paunounza chifuva chako kumadziro.
- Usanyike chiuno chako kana tuck muchirebvu chako. Chengeta tambo yakatwasuka kubva kumusoro kusvika kumagunwe, neako musimboti wakasimba.
- Dzorera kumashure kunzvimbo yekutanga.
Ichi chiito chiitiko chidiki chine pfupi pfupi yekufamba, uchingopuruzira mapendekete ako pamwe chete nekuzvidhonza kuti zvidzokere.
Basic madziro pushups
- Tanga kumira wakatarisana nemadziro, anenge 1 kusvika 1 1/2 tsoka kure nayo.
- Pakukwirira kwepafudzi, tambanudza ruoko uye isa maoko ako kumadziro, mafudzi-akapamhama akaparadzana, neminwe yakatendeuka zvishoma kunze.
- Uya nechipfuva chako kumadziro nekukotamisa zvishoma nezvishoma magokora ako. Chengetedza musana wako uye chiuno chakatwasuka pasina kunyudza, uye chengetedza yako yepamoyo kubatanidzwa. Femera mukati iwe uchiderera.
- Zvishoma nezvishoma dzokera kunzvimbo yekutanga, kufema kunze.
Basic kurerekera pushups
- Tanga nekupfugama wakatarisana nebhenji rekudzidzira - kana kumira wakatarisana nepamusoro peti kana mubhedha - anenge 1 kusvika 1 1/2 tsoka kure nazvo.
- Tambanudza ruoko uye isa maoko ako pamucheto webhenji kana kaunda, neminwe yakatendeuka zvishoma kunze. Maoko ako anofanira kunge achienderana nemapfudzi ako.
- Wedzera rimwe gumbo uyezve rimwe kumashure kwako, nemaoko akatambanudzwa uye muviri wako wakananga.
- Hunza chipfuva chako kubhenji kana pakaunda nekukomberedza zvigokora zvishoma nezvishoma, uchifemera mukati. Chengeta musana wako nemuchiuno zvakatwasuka usinganyike, uye chengetedza pfungwa yako.
- Zvishoma nezvishoma dzokera kunzvimbo yekutanga, kufema kunze.
Scapular pushups pasi
Iyi vhezheni yeapapular pushups inokumbirawo kufamba kudiki diki uye nhanho yekufamba, uchingopuruzira mapepa ako epafudzi pamwechete uye nekuparadzana. Kudzivisa giravhiti kuti uchengete fomu yako ndizvo zvinotora simba kuvaka kubva kune yakasarudzika madziro pushups.
- Tanga nekupfugama pasi.
- Pakukwirira kwepafudzi, tambanudza ruoko uye isa maoko ako pasi, pfudzi-upamhi hwakaparadzaniswa, neminwe yakatendeuka zvishoma kunze.
- Wedzera makumbo ako imwe panguva imwe kumashure kwako, nezvigunwe pasi uye nemuviri wako wakananga, musimboti wakabatana, uri padanda.
- Pasina kukotamisa magokora ako, pusha mapendekete ako pamwe chete paunounza chifuva chako kumadziro.
- Usanyike chiuno chako kana tuck muchirebvu chako. Chengeta tambo yakatwasuka kubva kumusoro kusvika kumagunwe, neako musimboti wakasimba.
- Dzorera kumashure kunzvimbo yekutanga.
Kupfugama uye standard pushups
Ichi ndicho chakakosha chingwa-uye-bhotela pushup, kunyangwe iwe uchizviita pamabvi ako kana zvigunwe.
- Tanga nekupfugama pasi.
- Isa maoko ako pasi, pfudzi-upamhi hwakaparadzaniswa, neminwe yakatendeuka zvishoma kunze.
- Hunza chipfuva chako pasi nekukombamisa zvishoma nezvishoma magokora ako, uchifemera mukati. Ita mukati mako, uye chengetedza musana wako nehudyu zvakatwasuka usinganyike.
- Misa nhanho yekufamba apo mapendekete ako ari pakukwirira kwakaenzana nemagokora ako.
- Zvishoma nezvishoma dzokera kunzvimbo yekutanga, kufema kunze.
Kuti uwane pushup izere, tambanudza makumbo ako shure kwako nezvigunwe zvako pasi. Muviri wako unofanirwa kunge uri padanda, mune yakatwasuka, neako wepamoyo wakabatanidzwa.
Mudzidzisi tip
Kana pushup yakagadziridzwa pamabvi ako yakanyanya kuoma, tora dambudziko kumadziro.
Kuwedzera pakuve wakasununguka, MacPherson anotsanangura kuti madziro pushups anobatsira kutora kumanikidza kubva pamajoini sezvo usiri kudzikisa muviri wako kumusoro uye pasi kubva pasi.
Pushup misiyano inobatsira tsandanyama zvishoma nezvishoma kuvaka simba, kuve nechokwadi chekuti yakazara izere yekufamba inokwanisika.
Triceps pushups
- Tanga nekupfugama pasi.
- Pakukwirira kwepafudzi, tambanudza ruoko uye isa maoko ako pasi, muhapwa-upamhi hwakaparadzaniswa, neminwe yakatendeuka zvishoma kunze. Maoko anoiswa padhuze padhuze padhuze pane epushups.
- Wedzera makumbo ako imwe panguva shure kwako, nezvigunwe zviri pasi uye muviri wako wakanangana mupanda.
- Hunza chipfuva chako pasi nekukombamisa zvishoma nezvishoma magokora ako kudivi remuviri wako, uchifemera mukati. Chengeta musoro wako, musana, uye chiuno zvakabatana, usinganyike uye chengetedza moyo wako kubatikana.
- Misa nhanho yekufamba kana mapendekete ako akaenzana pakureba nemagokora ako, aine magokora akatarisana nembabvu yako.
- Zvishoma nezvishoma dzokera kunzvimbo yekutanga, kufema kunze.
Dhaimondi inoteedzera pushups
- Tanga kupfugama wakatarisana nebhenji rekudzidzira - kana kumira wakatarisana nepamusoro peti kana mubhedha - anenge 1 kusvika 1 1/2 tsoka kure nayo.
- Pakureba kwepafudzi, tambanudza ruoko uye isa maoko ako kumucheto, nezvigunwe zveminwe nezvigumwe zvichinobatana mune dhayamondi.
- Wedzera rimwe gumbo uyezve rimwe kumashure kwako, hudyu-upamhi hwakaparadzana, nemaoko akatambanudzwa uye muviri wako wakananga.
- Hunza chipfuva chako kubhenji kana pakaunda nekukomberedza zvishoma magokora ako panze, uchifemera mukati. Chengeta musana wako nehudyu zvakatwasuka usinganyike uye chengetedza moyo wako kubatikana.
- Zvishoma nezvishoma dzokera kunzvimbo yekutanga, kufema kunze.
- Kuita kuti chiitiko ichi chireruke, paradzanisa maoko ako nema inches mashoma.
Nei pushups yakanaka kwazvo
Pisa macalorie
Pushups inzira inoshanda yekupisa macalorie sezvo vachida simba rakawanda kuti vaite, Michaels anodaro. Mumuviri wako ungatoenderera nekupisa macalorie mushure mekunge yako Workout yapera.
Dzidzira kubatana
Seimwe yekuwedzera bhenefiti, pushups inoonekwa seanoshanda chiitiko.
"Vanodzidzisa muviri wako kuti uite nenzira yaunoda muhupenyu hwezuva nezuva, nemapoka mazhinji emhasuru anoshanda synergistically kutamisa muviri wako kuburikidza nehutsinye hwaro hwezuva nezuva," akadaro Michaels.
Simbisa mhasuru dzakawanda kamwechete
"Pushups iyi inonakidza kurovedza muviri nekuti inoshanda akawanda akasiyana mhasuru mapoka panguva imwe chete," akadaro Michaels.
Izvi zvinosanganisira kutarisisa kukuru pamhasuru dzepamusoro dzemuviri, senge ma pectorals, triceps, deltoids, biceps, uye musimboti.
Ivo zvakare vanoshandisa iyo glutes uye makumbo mhasuru, ayo anotsigisa muviri panguva yekurovedza muviri.
Kutora
Pushups chiito chikuru chekusimbisa muviri zvizere. Kunyangwe isiri munhu wese anofarira, ivo vanopisa akawanda macalorie uye vanobatsira kuveza mhasuru. Unogona kuzviita zvakanakisa chero kupi, pasina chero chishandiso.
Ingova nechokwadi chekutevera matipi ekuchengetedza, ayo anosanganisira kumira kana iwe uchinge warasa fomu chaiyo.
Senguva dzose, bvunza chiremba usati watanga chero chirongwa chehutano.
Mabhuku Edu
10 Kumhanyisa Zvinangwa Zvaunofanira Kugadzirira 2015