Ukuqeqeshwa okuphumelelayo kwemisipha yesifuba (njengayo nayiphi na enye imisipha) idinga inkqubela phambili rhoqo ekusebenzeni izisindo kwimisebenzi - xa uqeqesho kwindawo yokuzivocavoca, oku kuthetha ukwandisa ubunzima be-barbell. Nangona kunjalo, unokupompa amabele akho ekhaya - ngobunzima bomzimba wakho kwaye ngaphandle kwesixhobo esikhethekileyo.
Apha ngezantsi uya kufumana inkqubo yokuzivocavoca yasekhaya kaChris Heria yokuphuhlisa izihlunu zesifuba. Masikukhumbuze ukuba uKheriya ungomnye wabadlali abadumileyo be-calisthenics (isalathiso soqeqesho olusebenzayo ngaphandle kokusetyenziswa kobunzima obongezelelweyo).
Indlela yokumpompa amabele akho ekhaya?
Ukukhulisa imisipha ye-pectoral, uqeqesho lwe-hypertrophy luyimfuneko. Ukudibanisa uqeqesho lwamandla kunye nexesha elaneleyo lokuphumla kunye nokunyuka kwesondlo kuvumela ukuba imicu ye-muscle ibe ngumngeni kuqala - kwaye emva koko ibuyele kwaye ibe yomelele, ikhulise umthamo kunye nobunzima.
Enyanisweni, umthwalo ofunekayo ukuqalisa iinkqubo ze-hypertrophy unokudalwa ngokuqeqeshwa ekhaya - into ephambili kukuba wenze i-exercises ngokuzinikezela ngokupheleleyo, uzama ukubandakanya ezininzi iintambo ze-muscle kangangoko kunokwenzeka emsebenzini. Ngenxa yale njongo, ngokukodwa, indibaniselwano yokuzivocavoca okuguquguqukayo kunye ne-static ingasetyenziswa.
Umthambo ophambili wesifuba ekhaya kukutyhala. Lo msebenzi osebenzayo usebenza wonke umzimba ophezulu, kuquka i-pectoral, umva, ihlombe kunye nezihlunu zengalo. Phakathi kwezinye izinto, ii-push-ups nazo zisebenza i-abs.
Iplanga ngowona msebenzi uphambili wasekhaya
Owona msebenzi ungatshintshiyo wokumpompa isifuba sakho ekhaya liplanga lengalo ethe tye. Kule meko, kubalulekile ukuba ungagcini nje ukugcina indawo elinganayo yomzimba wonke, kodwa ukuqinisa ngokucophelela imisipha ye-pectoral, ukuphumeza ukucutha kwabo okuphezulu.
Ngamanye amazwi, xa ukwiplanga, kufuneka uphakamise umva wakho phezulu ngokunokwenzeka (uvula amahlombe akho) ngelixa udibanisa isifuba sakho-kwaye ubambe ubuncinane imizuzwana ye-30. Ukutshintsha indawo yezandla zakho kuya kunceda ukusabalalisa kwakhona umthwalo kwimisipha - ngoko kuyacetyiswa ukuba utshintshe rhoqo iintlobo zeeplanga.
Inkqubo yokuzivocavoca kwesifuba
Ukuzivocavoca okucetywayo nguChris Heriya kubandakanya imithambo esi-8 kunye nobunzima bomzimba wakho, eyenziwa emva kwenye - indlela enye ngexesha. Isethi yokuzivocavoca ikhethiweyo ukwenzela ukuba zonke iindawo zemisipha ye-pectoral zibandakanyeke - phezulu, phakathi nangaphantsi. Ngaphezu koko, umthwalo uwela kwiindawo zangaphakathi nangaphandle zesifuba.
1. I-Classic push-ups - amaxesha angama-20
Ngelixa ulele phantsi, gcina umzimba wakho uthe tye kwaye uxinezelekile. I-pelvis ayiphakamisi kwaye ayigobi. Qinisa i-abs yakho ukuze ugcine umzimba wakho wonke umgca ukusuka emagxeni ukuya ezinyaweni zakho. Xa uhlisa umzimba wakho, thatha umoya onzulu, kwaye xa uphakamisa, khupha. Oku kuya kwandisa ngakumbi isifuba kunye nokwelula imisipha.
2. I-Horizontal kwiingalo ezigobileyo - imizuzwana eyi-15
Ngelixa ulele phantsi, thoba iingqiniba zakho kwaye ugcine indawo emileyo. Hambisa umzimba wakho phambili kancinci ukuze iintende zakho zihlale zikwinqanaba lesinqe. Hambisa umzimba wakho phambili ngakumbi kwaye uphakamise iinyawo zakho emgangathweni. Qala nge-3-5 imizuzwana kwaye uzame ukwandisa ixesha ngendlela nganye, ugcine ubuchule obuchanekileyo.
3. I-Compass push-ups - amaxesha angama-10 kwicala ngalinye
Yenza i-push-up, emva koko usondeze isandla sakho sasekunene ngasekhohlo kwakho ukuze oobhontsi bakho kunye neminwe yesalathiso yenze unxantathu. Yenza i-push-up ngokuma kwesandla esimxinwa kwaye uhambise isandla sakho sasekhohlo ukusuka ngasekunene kwakho. Ukusuka ngaphandle, le ntshukumo ifana nekhampasi - imilenze imile embindini wesangqa, kwaye umzimba ophezulu uhamba kwi-arc.
4. I-Push-ups - amaxesha ali-10 ingalo nganye
Yandisa iingalo zakho ngokubanzi kwindawo yokulala. Goba ingalo yakho yasekunene engqinibeni de isifuba sakho sifike phantsi. Gcina isandla sakho sasekhohlo sithe tye. Okokuqala yenza u-10 wokutyhala ngesandla sakho sasekunene uze emva koko ngesobunxele. Ukuba unamandla athile ashiyekileyo, yenza ii-push-ups ezi-5 kwingalo nganye - kube kanye ngesandla sakho sasekhohlo, kube kanye ngasekunene kwakho, njalo njalo ukuya kwi-10 iyonke.
5. I-explosive negative push-ups - amaxesha angama-10
Yenza i-classic push-up, kodwa zehlise phantsi phantsi kolawulo lwe-3-4 imizuzwana. Musa ukubeka iingqiniba zakho banzi, zigcine kufutshane nomzimba. Nje ukuba isifuba sakho sichukumise emgangathweni, xa uphefumla, yolula kabukhali iingqiniba zakho kwaye utyhale emgangathweni ngezandla zakho-kakhulu kangangoko.
6. I-Diamond push-ups ngokugxininisa kwinduli - amaxesha angama-15
Kwindawo elungeleleneyo, beka izandla zakho kufutshane enye kwenye, njengakwikhampasi push-ups. Xa uthoba, musa ukusasaza iingqiniba zakho emacaleni. Xa uziphakamisa, kwindawo ephakamileyo, jika izandla zakho ukuze umva weentende zakho uthintane. Olu buchule luya kukuvumela ukuba ukwandise ukucutshungulwa kwezihlunu zakho zepectoral kunye ne-triceps.
7. Ukunciphisa i-push-ups - amaxesha angama-20
Isikhundla sokuqala - ukulala phantsi, imilenze emi entabeni. Xa uqeqesha izihlunu kule ndawo, ugxininiso lukwisifuba esiphezulu. Lo msebenzi uyacetyiswa ukuba ufuna ukunika imisipha yakho ye-pectoral umthamo omkhulu.
8. I-Static push-ups - i-1 iminithi
Kufuneka wenze i-1 push-up kuphela. Zihlise ngokucothayo kwaye uphantsi kolawulo lwemizuzwana engama-30, kwaye emva koko uphakame ngogxininiso olugqithileyo olufanayo imizuzwana engama-30. Phefumla ngokulinganayo kwaye uzive indlela zonke izihlunu emzimbeni wakho zixinene ngayo.
Imithambo esi-8 isangqa soqeqesho olunye. Sincoma ukwenza imijikelo emi-2-3 ngokuzilolonga. Ukuphumla phakathi kokuzivocavoca kwi-1-2 imizuzu.
Видео
Indlela yokwandisa ukusebenza koqeqesho lwakho?
Ukuqinisekisa ukuba izihlunu ze-pectoral aziqhelani nomthwalo ofanayo kwaye ziqhubeke zikhula, kufuneka unyuse rhoqo ubunzima bokusebenza (umzekelo, sebenzisa i-dumbbells okanye i-barbell), okanye wandise ukuqina kwenkqubo yoqeqesho:
- Tshintsha imithambo. Ukutshintshana kokuzivocavoca kudlala indima ebalulekileyo kumthwalo kwimisipha, ukwandisa okanye ukunciphisa umthwalo kwimisipha yesibini.
- Nciphisa ikhefu lakho. Ukunciphisa ixesha lokuphumla phakathi kokuzivocavoca kunye nokwandisa inani lezangqa zoqeqesho.
- Yandisa ixesha lakho phantsi komthwalo. Zama ukugcina iseti enye yemithambo malunga nemizuzwana engama-45. NgokukaChris, eli lelona xesha lifanelekileyo lokufumana i-hypertrophy yemisipha.
Inkqubo
Khumbula kwakhona ukuba ukupompa okuphumelelayo kwemisipha ye-pectoral kufuna ixesha elaneleyo lokubuyisela. Qeqesha isifuba sakho amaxesha ama-2 ngeveki, kwaye ngezinye iintsuku uqeqeshe umqolo wakho, imilenze kunye ne-abs. Kuphela ngokusebenza onke amaqela ezihlunu unokwakha i-athletic physique.
***
Ukuqeqesha izihlunu zesifuba sakho ekhaya ngumsebenzi wokwenene. Ukuze umpompe amabele amakhulu, kuyafuneka ukuba wenze enye indlela yokuzivocavoca ngeendlela eziguqukayo kunye ne-static - kwaye ukwahluka rhoqo iintlobo kunye neentlobo ze-push-ups.
umthombo: sukoku.ru