Zonse zokhudzana ndi kukankhira-UPS: phindu, kuvulaza, makamaka dongosolo la maphunziro. 21 kukankhira UPS mu sifco!

Pushups ndi mphamvu yogwiritsira ntchito kulemera kwa thupi lake, chomwe ndichofunikira kwambiri pakukula kwa thupi kumtunda. Ma squat okhazikika samangopangitsa kupirira kwanu komanso amalimbitsa magulu amtundu uliwonse, komanso amathandizira kutulutsa thupi lathunthu.

Mukufuna kuphunzira momwe mungapangire kukankhira-UPS, kuyang'ana njira zopangidwa kale ndi njira yolondola yokankhira-UPS? Kapena mukufuna kungodziwa momwe ntchitoyi ikuyendera? Tikukupatsani kalozera wathunthu wokankha-UPS m'nkhani imodzi komanso malangizo ndi sitepe ndi sitepe momwe mungaphunzirire kuchita Push-UPS kuyambira pomwepo.

Kankhani-UPS: momwe mungachitire molondola

Kankhani-UPS ndiye njira yotchuka kwambiri yakuchepetsa thupi. Sikuti imagwiritsidwa ntchito pongogwiritsa ntchito mphamvu zokha, koma maphunziro a plyometric, crossfit, Pilates, kallanetika komanso yoga. Zotere kusinthasintha kwa pushups anafotokoza mosavuta. Kankhani-UPS imathandizira kulowetsa magulu onse a minofu kuyambira m'khosi mpaka kumapazi, makamaka kulimbitsa minofu ya pachifuwa, lamba wamapewa, ma triceps ndi abs.

Pali mitundu yosiyanasiyana ya ma UPS, koma tisanapite patsogolo pazovuta izi, tiyeni timvetsetse njira yopangira ma pushups achikale. Njira yolondola yochitira masewera olimbitsa thupi sizotsatira zabwino zokha komanso minofu yabwino, komanso kuchepetsa chiopsezo cha kuvulala nthawi yophunzitsa.

Njira yoyenera panthawi yachikale-UPS:

  • Thupi limapanga mzere wowongoka, mafupa a chiuno samakwera kapena kugwada.
  • Minofu yam'mimba imakhala yolimba, koma kupuma sikuchedwa.
  • Mutu sulowerera ndale, sukuyang'ana pansi, koma osakweza m'mwamba.
  • The kanjedza mwachindunji pansi pa mapewa, musati kupita patsogolo.
  • Dzanja lanu likuyang'ana kutsogolo, likufanana.
  • Zigongono zimayenda mozungulira madigiri 45, sizoyikidwa pambali.
  • Pa inhale kukhotetsa zigongono ndi kutsitsa thupi lofanana ndi pansi, kukhala ndi mzere wolunjika wa thupi.
  • Pushups imachitidwa ndimatalikidwe athunthu, mwachitsanzo, thupi limatsitsidwa ngati kuli kotheka. Zigongono ziyenera kupanga ngodya yolondola.

Njira imeneyi ndimakankhidwe akale a UPS amathandizira kulimbitsa minofu m'mapewa, pachifuwa ndi pamiyendo.

Kuphulika kumaphatikizapo magulu angapo a minofu. Kuchita masewerawa kumakuthandizani kuti muzitha kulimbitsa minofu yonse ya lamba wam'mapewa komanso minofu ing'onoing'ono yolimbitsa phewa. Komanso pushups kuchokera m'maondo ndi kukulitsa mphamvu ndi kutanuka kwa minofu ya mapewa, zomwe ndizofunikira kwambiri chifukwa cholumikizira phewa sichikhala chokhazikika komanso chimatha kusamutsidwa ndikuvulala.

Ziphuphu zimathandizira kukhazikitsa magulu otsatirawa:

  • Minofu yayikulu ya pectoralis
  • Deltoid minofu (mapewa)
  • Triceps
  • Msana wamkati wamkati
  • Minofu yam'mimba

Kuphatikiza apo, panthawi yokankha-UPS mochita nawo ntchito ya minofu ya miyendo, matako ndi kumbuyo. Komanso kanikizani kuwonjezeka kwa UPS mphamvu yogwira ntchitoamafunika kuchita zinthu zanthawi zonse (kukweza ndi kusuntha zinthu, kuyeretsa nyumba, kugwira mwana).

Werengani zambiri zamaphunziro ogwira ntchito

Zolakwitsa zazikulu pamachitidwe amakoka a UPS

Kankhani-UPS si masewera olimbitsa thupi monga momwe zimawonekera koyamba. Zolakwitsa muukadaulo zimangololezera kutengapo gawo, komanso makochi! Kuphedwa kosakanikirana kwa UPS kumadzadza ndi kuvulala kwa dzanja, phewa ndi zigongono komanso kupweteka m'khosi, kumbuyo ndi m'chiuno. Ngati simungathe kusunga mawonekedwe oyenera mukakankha UPS pansi, gwadani kapena muchepetse kubwereza! Dziphunzitseni kuchita zochitikazi molondola kuyambira koyamba.

1. Zigongono zopindika mbali zosiyanasiyana

Kulakwitsa kwambiri mu njira ya Kankhani-UPS ndi malo a zigongono zokhudzana ndi thunthu. Kuponyera m'zigongono kumathandizira kubweza mphamvu zosakwanira za minofu yakumtunda. Zachidziwikire, mutha kuyendetsa njirayi Push-UPS (zomwe ambiri amachita). Koma vuto ndiloti njira iyi yakukhazikitsa imakula chiopsezo chovulala pamapewa ndi zigongono. Chifukwa chake ndibwino kulabadira momwe zigawenga zilili: akuyenera kutembenuzidwanso pamadigiri 45, osayang'ana mbali zosiyanasiyana.

2. Manja amaikidwa mochuluka kwambiri

Classic kukankha-UPS-manja ayenera pansi pamapewa. Ena amachita ma pushups okhala ndi manja, koma ndi malo ofooka pomwe minofu yanu imagwira ntchito mokwanira. Kuphatikiza apo, kukankha-UPS yokhala ndi manja ambiri kuyambitsa kupweteka m'mapewa.

3. Kwezani m'chiuno kapena kutuluka kwa thupi

Pakukankha-UPS thupi liyenera kupanga mzere wolunjika. Koma ngati muli ndi maziko ofooka, pali chiopsezo chophwanya tekinoloje kukankhira-UPS: kwezani matako, kapena, motsutsana, kupindika m'chiuno ndi m'chiuno pansi. Kaimidwe kosayenera kamapereka katundu wowonjezera pamsana. Pofuna kupewa izi, yesetsani kuchita zolimbitsa thupi zomwe zimathandiza kulimbitsa corset ya minofu. Tikukulimbikitsani kuti muwerenge: Plank - maubwino ndi zovulaza, mapulani amitundu 45 + dongosolo lokonzekera.

4. Kuyenda kosakwanira panthawi yakukankha-UPS

Cholakwika chofala kwambiri pamakankhidwe a UPS - kuchita izi ndi matalikidwe osakwanira, omwe ndi kuchepa kwa thupi lotsika. Zachidziwikire, nthawi yoyamba mudzakhala ovuta kuchita ma push-UPS mokwanira, koma zizolowereni kuyambira pachiyambi cha maphunziro othandiza kutsitsa thupi pangodya yoyenera pa chigongono.

Mwachitsanzo, tiyeni tiwonetsetse kuyerekezera koyenera ndi kolakwika kwa ma PU-UPS.

1. Kukankhira kumanja kwachikale:

Thupi limapanga mzere wolunjika, mafupa a chiuno amatuluka, kumbuyo kwake sikupindika. Pakukankha-UPS thupi limatsika pang'ono, zigongono zimakhala pafupi kwambiri ndi thupi, migwalangwa pansi pamapewa.

2. Kukankha-UPS koyenera kuchokera m'maondo (mtundu wosavuta wa kukankha kwachikale-UPS):

Momwemonso, thupi limapanga mzere wowongoka, osapindika kapena kupinda mmbuyo. Chonde dziwani malo olondola manja poyerekeza ndi mapewa.

3. Kankhani-UPS ndikulakwitsa:

Chiuno chimatsitsidwa, chiuno chinkapinda, chotseka molunjika thupi. Kuchita masewerawa kumatha kupweteketsa msana komanso kuvulala.

4. Kankhani-UPS ndikulakwitsa:

Pachifanizo ichi tikuwona kuchepa kwa thupi lotsika, zigongono sizopindika. Bwino kuchita 5 kukankha-UPS kuposa 15-20 kosavomerezeka, komwe manja amapanga mawonekedwe owongoka.

Kwa ma gifs owonetsa zikomo YouTube channel Lais DeLeon.

Kankhani-UPS: phindu, kuvulaza, ndi zotsutsana

Monga zolimbitsa thupi zilizonse, kukankha-UPS kuli ndi zabwino ndi zovuta zingapo, ndipo kutsutsana kuphedwa. Uku ndikulimbitsa thupi kwakukulu kuti mutukule minofu, koma kuphedwa kolakwika kapena malo ofooka omwe angakhale nawo zosasangalatsa thanzi.

Ubwino wa kuchita Kankhani UPS:

1. Kankhirani UPS - zolimbitsa thupi zabwino kwambiri kuti mulimbitse Minofu pachifuwa ndi kulemera kwa thupi lake lomwe. Ngati mukufuna kugwira ntchito pamatumbo a pectoral, ma push-UPS ena ayenera kuphatikizidwa mu maphunziro anu.

2. Push-UPS ndimachitidwe azinthu zingapo omwe amagwira ntchito magulu angapo a minofu. Kuphatikiza pa bere mumalimbitsa minofu ya triceps, mapewa ndi khungwa. Pushups imagwiranso ntchito msana, miyendo ndi matako, potero imapereka kulimbitsa thupi kwathunthu.

3. Kuti muchite kukankha UPS simudzafunika zida zina. Kuphatikiza apo, mutha kuchita izi onse kunyumba ndi mumsewu. Kodi muli kutchuthi? Mulibe mwayi wochita masewera olimbitsa thupi? Palibe vuto, kanikizani UPS komwe mungachite kulikonse komwe mungapeze malo ang'onoang'ono.

4. Ziphuphu zimathandiza kulimbikitsa corset yaminyewa. Sikuti izi zidzangokufikitsani pafupi ndi paketi ya 6, koma zitha kuteteza kupewa kupweteka kwakumbuyo ndikuthandizani kukonza kaimidwe.

5. Kankhani - UPS- kwambiri kusintha kosiyanasiyana. Kukhazikika kwa mikono kumagwiritsa ntchito minofu yamapewa, kapangidwe kakang'ono ka manja, ma triceps. Mutha kuphunzitsa thupi lapamwamba pogwiritsa ntchito kulemera kwanu kokha.

6. Kutha kuchita kukankha-UPS kudzakuthandizani osati kungophunzitsa mphamvu, komanso ku yoga, Pilates, kallanetika, crossfit, mapulogalamu a plyometric. Kankhani-UPS ndi imodzi mwa machitidwe akuluakulu ndi kulemera kwake.

7. Kankhani-UPS kukhala ndi mphamvu ndi kutanuka kwa minofu wamapewa. Kutengera njira yoyenera ndikupewa kuvulala kwamagulu amapewa, omwe ali pachiwopsezo chogwiritsa ntchito.

8. Chiwerengero chachikulu Zosintha (kuyambira zosavuta mpaka zovuta kwambiri) kuchita kukankhira-UPS zolimbitsa thupi zonse zomwe zingafanane ndi oyamba kumene komanso kupita patsogolo. Izi zikutanthauza kuti nthawi zonse mumachita masewera olimbitsa thupi, mosasamala mphamvu ndi luso lanu.

Kuopsa kwa pushups ndi contraindications maphunziro

Ngakhale zabwino ndi zabwino zambiri zakukankhira UPS kukhala ndi thupi ndikupititsa patsogolo maphunziro a mphamvu, kukankha-UPS kumatha kuyambitsa kuvulaza thupi lanu. Pakati pa kukankhira-UPS pantchitoyi kumaphatikizira kulumikizana kwamapewa, zigongono, zingwe, kotero ngati muli ndi mbiri yovulala kapena zovuta zamalumikizidwe, ndiye kuti kukankha-UPS sikuyenera kuchitidwa. Kuwonongeka kwa zimfundo mukamakankha-UPS - nthawi zambiri zimachitika, makamaka ngati simutsatira njira yoyenera.

Zotsutsana pakuchita kukankhira UPS:

  • Arthrosis, nyamakazi ndi mavuto ena olowa
  • Zovulala pamapewa, mikono, manja
  • Mavuto ndi msana
  • Lumbar lordosis
  • Kulemera kwakukulu

Onetsetsani kuti mukuwona njira yolondola pochita kukankha-UPS. Nthawi zonse Tambasulani manja anu, zigongono ndi mapewa musanachite push-UPS, akuchita zoyenda mozungulira mbali ina.

Kugwiritsa ntchito 10 kwa push-UPS, komwe kuli kofunika kudziwa

1. The pafupi mumayika manja anu pamene akuchita Kankhani UPS, m'pamenenso ntchito triceps. Kutalikirana, ndimomwe pamakhala mapewa.

2. Ngati mukufuna kuphweketsa kuchita kukankha-UPS, ndiye pumulani ndi manja pa benchi kapena kugwada.

3. Ngati mukufuna, m'malo mwake, sokoneza kuponyedwa kwa UPS, ikani miyendo pabenchi kapena kukwera kwina. Kutalika kwa miyendo, kumakhala kovuta kuchita kukankha-UPS.

4. Kuonjezera matalikidwe ndikuwonjezera mphamvu ya Kankhani-UPS mutha kuzichita pamiyala yapadera: imayimira kukankhira-UPS. Poterepa, thupi limamira pansi ndi minofu kuti igwire ntchito mwamphamvu.

5. Imasiya kukankhira-UPS sikuti imangolola kupopera minofu ya pachifuwa, mapewa ndi ma triceps, komanso imachepetsa kwambiri chiopsezo chovulala pamanja.

6. Ngati mulibe zoyimilira zapadera, mutha kuyimba ma UPS pa Ganesh, zikuthandizaninso kuchepetsa katundu m'manja.

7. Pamaso pa pushups yesetsani kuchita zolimbitsa thupi polumikizira mapewa, zigongono ndi manja (kuzungulira kwa mapewa, manja ndi manja).

8. Ngati muli ndi manja ofooka, gwiritsani bandeji yotanuka, Zidzachepetsa kupsinjika pamafundo. Izi ndizowona makamaka ngati mukufuna kupanga plyometric push-UPS (yomwe tidzakambirana pansipa).

9. Kuonjezera minofu kuyesera kuchita kukankha-UPS kangapo kubwereza pogwiritsa ntchito zosintha zovuta kapena kulemera kowonjezera. Koma pochepetsa thupi, kukulitsa kupirira ndi kuphunzira magwiridwe antchito kuti musunthike mowonjezera kuchuluka kwa kubwereza.

10. Pofotokozera muyezo wa masewera olimbitsa thupi amaloledwa kuti asinthe zina ndi zina, chifukwa cha kapangidwe kosiyanasiyana ka anatomiki komanso kusinthasintha. Kutanthauzira malo awa a kanjedza, omwe amapereka bwino kukankhira-UPS.

 

Momwe mungaphunzire kuchita kukankhira-UPS kuchokera pansi: pulani

Palibe vuto ngati simunakakamize kapena kukhala ndi nthawi yayitali yochitira masewera olimbitsa thupi ndikusowa luso. Kuchita kukankha UPS aliyense atha kuphunzira mosatengera jenda ndi zaka! Zachidziwikire, mufunika kuyeserera pafupipafupi, koma kuphunzira momwe mungapangire kukankha-UPS sivuta monga, mwachitsanzo, kuti mupeze.

Chofunika kwambiri kukumbukira ngati mukufuna kuphunzira kuchita Kankhani-UPS kuchokera pansi moyenera komanso moyenera: muyenera kutsatira njira yolondola kuyambira kubwereza koyambirira kwa zochitikazo. Ngakhale mutayamba ndi masewera olimbitsa thupi, dziwani mawonekedwe ndi maluso ake.

Kuti muyambe kukankhira UPS kuyambira pomwepo, timakupatsirani pulogalamu yoyambira kumene. Chifukwa cha dongosololi, Kankhani-UPS imatha kuphunzira chilichonse!

Ndondomeko yokonzekera momwe mungaphunzire kuchita kukakamiza-UPS kwa oyamba kumene

Kuti mudziwe momwe mungagwiritsire ntchito Push-UPS pansi, muyenera kudziwa Magawo atatu a pushups. Muyenera kuthana nawo tsiku ndi tsiku, muyenera kuchita ma seti 3-4 azambiri pazoyambira iliyonse. Mwinamwake zoyesayesa zoyambirira sizikulolani kuti muchite kukankha-UPS kuposa nthawi 5-10, koma tsiku lililonse mupita patsogolo.

Ngati mukuwona kuti pakutha sabata simunakwaniritse zomwe mukufuna kupita, pitilizani kusintha kusunthira-UPS sabata limodzi. Pitani ku mulingo wotsatira wamavuto mutatha kuchita Kankhani-UPS nthawi 30-40 popanda zosokoneza. Musaiwale za njira yoyenera kukankhira-UPS!

Sabata 1: Khoma la Push-UPS

Kuphulika pakhoma - masewera olimbitsa thupi omwe amatha kufikira aliyense. Kankhani-UPS yowongoka ngati imeneyi ndi njira yabwino kwambiri yoyambira yomwe ingakuthandizeni kudziwa bwino ma pushups.

Sabata 2: Kutumphuka kuchokera m'maondo

Gawo lotsatira la pushups kuchokera m'maondo. Chonde dziwani kuti ngakhale kukankha UPS kuchokera m'maondo, thupi liyenera kukhala lolunjika, mafupa a chiuno sayenera kukwera.

Sabata 3: kankhani UPS kuchokera pa benchi

Mukadziwa bwino ma pushups kuchokera m'maondo, mutha kupita kukankhira-UPS kuchokera pa benchi. Chidwi, pali chenjezo. Kutalika kwa benchi, ndizosavuta kuthana nazo. Chifukwa chake mutha kusintha kutalika kwa mawonekedwe, potero ndikudzikonzekeretsa pang'onopang'ono kukankhira-UPS.

Sabata 4: Kutulutsa

Pambuyo pa masabata atatu akukankhira-UPS pafupipafupi thupi lanu lidzakhala lokonzekera kukankha-UPS. Kumbukirani kuti ndibwino kuchita mobwerezabwereza, koma ndimatalikidwe athunthu (zigongono ziyenera kugwada mpaka madigiri 90).

Mutha kupitiliza kupita patsogolo mu Push-UPS, posankha mwayi ndikugogomezera mapazi pa benchi. Palinso zosintha zingapo zovuta kuzichita zomwe tikambirana pansipa.

Ndi kangati muyenera kuchita kukankha-UPS: ndi zithunzi za Kankhani-UPS

Bwerezani kuti musayesetse kuchuluka, osanyalanyaza mtundu. Kuphatikiza apo, sikofunikira nthawi zonse kuyesetsa kuchulukitsa kubwereza. Nthawi zingati zomwe muyenera kuchita kukankha-UPS - zimatengera zolinga zanu.

Chifukwa chake, pali zochitika zingapo zotheka:

1. Ngati mukufuna kuchulukitsa ndi kukulitsa voliyumu ya minofu, kenako nkusunthira mbali yakukulira kulemera ndi zovuta. Mwachitsanzo, gwiritsani ntchito ma disks kuchokera ku ndodo kapena kwezani miyendo pa benchi. Maphunziro a dera: 10-12 reps, 3-4 njira.

2. Ngati mukufuna kuonda ndi kupeza mpumulo, kenako nkusunthira kwina kukulitsa kubwereza. Chitani mobwerezabwereza 15-25 m'maseti 5. Sabata iliyonse imatha kukulitsa kuchuluka kwa ma push-UPS kapena kusunthira pakusintha kovuta kwambiri.

3. Ngati mukufuna kukulitsa chipiriro ndi mphamvu yogwira ntchito, imasunthiranso kukulitsa kubwereza mobwerezabwereza ndikusankha zosintha zowonjezereka za UPS pansi, kuphatikiza plyometric.

Chitsanzo cha kukakamiza-UPS kwakukula, kulimba mtima ndi kuchepa thupi:

Chitsanzo cha kukakamiza UPS kukulitsa minofu:

21 kukankhira-UPS mu sifco!

Tikukupatsani chisankho chapadera cha: 21 push-UPS mu makanema ojambula a GIF! Zosinthidwa zolimbitsa thupi zomwe zidagawika magawo atatu azovuta. Chonde dziwani kuti kuvuta kwa zolimbitsa thupi nthawi zambiri kumatsimikizika ndi mawonekedwe amomwe munthu angakwaniritsire ndi maphunziro ake, kotero kumaliza maphunziro siiko konsekonse.

Kwa ma gif, zikomo youtube-channel kuchokera Luka Hocevar.

Pushups pansi: 1 mulingo wazovuta

1. Lonse Kankhani UPS (Lonse Kankhani mmwamba)

2. Kankhirani UPS ndi mikono yokwera (Kankhirani ndi Reach)

3. Kankhani-UPS ndikugwira bondo (Knee Tap Push up)

4. Kankhani-UPS ndikukhudza phewa (phewa Dinani Kwezani mmwamba)

5. Triangle Kankhani-UPS (Daimondi Kankhirani mmwamba)

6. Kankhirani-UPS kumanzere ndi kumanja (In Out Push up)

7. Kankhani-UPS ndikuyenda molowera (Kenako Kankhirani mmwamba)

Zokopa pansi: mulingo wovuta wa 2

1. Kuthamanga pa mwendo umodzi (Mwendo Umodzi Kankha)

2. Zotumphuka ndi kudumpha pachifuwa (Lowani ndi Kankhirani mmwamba)

3. Pushups-Spiderman (Spiderman Kankhirani mmwamba)

4. Zokoka ndikukweza miyendo (Kokani Jack)

5. Zogogoda ndi mikono yopunduluka (Yagwedezeka Kankhirani mmwamba)

6.Pike Kankhani-UPS (Pike Kankhirani mmwamba)

7. Ma diving-pushups (Kankhirani Pamadzi)

Zokopa pansi: mulingo wovuta wa 3

1. Kuthamanga pa mkono umodzi (mkono umodzi wokha)

2. Zokakamira za oponya mivi (Kuponya mivi ndi uta)

3. Kambuku wa Pushups (Tiger Kankhirani mmwamba)

4. Plyometric pushups (Plyo Kankhirani mmwamba)

5. Kankhirani UPS ndi kuomba mmanja (Clap Kankhani mmwamba)

 

6. Superman push-UPS (Superman Kankhani)

7. Kuthamanga ndi mipira ya mankhwala (Medball Kankhirani mmwamba)

Kuphunzitsa makanema kukakamiza UPS mchilankhulo cha Russia

1. Maphunziro okwanira: Minofu pachifuwa + Press

Комплексная тренировка: Грудные мышцы + Пресс - Palibe Nyimbo

2. Mapukusu atatu apamwamba pamsasa wa bere

3. Zokopa: momwe mungapangire kukankha-UPS

Pushups ndi amodzi mwa masewera olimbitsa thupi Kulimbitsa minofu yakumtunda, Kukula kwa thupi, kukonza maphunziro ndi chipiriro. Ngati mukuchita nawo masewera olimbitsa thupi kunyumba kapena muholo, onetsetsani kuti mwaphatikizaponso pushups pamaphunziro anu.

Onaninso:

Mikono ndi chifuwa

Siyani Mumakonda