How kuita kusunda kupota

Wakuita, nzira imwe kana mumwe, nomubvunzo Implementation huru (zvinokosha muviri), akadai kusunda kupota, dhonzai kupota nevamwe. Uye, kazhinji, pane zvikuru zvakasikwa uye kunzwisisa mubvunzo: "How kuita kusunda kupota zvakarurama?". Vazhinji vachati kuti zviri kusetsa, hapana nyore kusunda. Zvisinei, hazvina kudaro. Pane zvimwe kuti unofanira kuziva kuti achapesana kuti zvechokwadi "chawo" (anobatsira) kwamuri. Kungofanana muviri zvose, regai kuita kwokutanga ichi pane maawa 3-4 mushure kudya. Kune akawanda akasiyana nzira pachiitwa ichi:

• Pushups nevakawanda munzvimbo dzokuzororera dzaiva maoko.

• Push kupota pasi maoko pana pamafudzi pamwero.

• Pushups yakamanikana kubata (chanza miviri kunyorera mbabvu yemichindwe).

• Push kupota pamwe pasi kutaura maoko.

• uyewo nzira dzakasiyana-siyana nokukurumidza uye amplitude kufamba.

Vanhu Most, kana kuti, "Sei kuita kusunda kupota?" Anorondedzera maitirwo kusunda-ups avo mureza chimiro (waivako). Izvi musimboti kurovedza chinoreva maoko abutment fudzi upamhi, riri kuonekwa mureza nokuti vakadaro chinzvimbo maoko kunopa substantially noenderana (maererano vachizvitakudza) Chaizvoizvo, sezvo triceps, uye pectoral netsandanyama. I cherechedza kuti zvose zvokusarudza vari kusunda kupota zvakarurama, zvisinei nokuda mumwe kusiyana, vamwe vavo tichaswedera iwe kupfuura vamwe. Achiita kusunda kupota kusimbisa avete zvikuru munzvimbo dzokuzororera dzaiva maoko, imi anopa kunonyanyisa mutoro pamusoro pectoral tsandanyama (hunyambiri ine kwaibatsira dzichiwedzera mapoka tsandanyama, kunyanya lateral munzvimbo), apo easing mutoro pamusoro triceps brachii tsandanyama. Kunoratidzwa ichi kutarisa kuwedzera tikwanise tsandanyama guru pectoral tsandanyama uye mavhoriyamu dzavo.

Chii chinopa rakamanikana kubata kusunda kupota? Ndicho nyore - kusarudza chiitwa rakagadzirirwa vaifanira mutoro triceps, apo kwete Munotatamura uye kuderedza kunonyanyisa chipfuva netsandanyama. Yokupedzisira anotipa "kupomba" medially riri zvikamu pectoral netsandanyama. Vachizvisarudzira sei kuita kusunda kupota, kusarudza boka tsandanyama kuti inoda kudzidziswa kupfuura vamwe uye kunhonga zvakakodzera muviri. Chimwe chinhu chinokosha ichi kuti mweya. How kufema zvakarurama apo kusunda kupota? - mubvunzo ndewokuti, uyo chinonyanya akakurumbira pakati beginners uye kupfuura. Sezvo vose simba muchiitwa, zvinokosha inokosha ushe; asi nedzinovengwa rinoitwa munguva kunonyanyisa nesimba. Izvi kuedza kunouya panguva pakurera muviri pamusoro uriri pamusoro.

Zvinofanira kurangarirwa kuti kufema chaiko kunokosha chaizvo, sezvo nguva akaita exhale kunoderedza intra-abdominal kumanikidzwa panguva simba mutoro. Vazhinji vedu tiri kazhinji vanotsvaka uye testers itsva, inoshanda muviri. Ndokusaka kana totaura kwokungosimbisa tsandanyama yacho-ruoko noruoko, uyewo tsandanyama ari honokono kune unotevera musoro mubvunzo: "sei kuita kusunda kupota pasi zvigunwe zvenyu". Chokutanga, zvinokosha kuziva kuti vanhu chero zvokurwara pamusoro mapfundo haina varumbidzwa kuita muviri ichi. Kana zvirwere kuti kudzivisa Implementation maekisesaizi ichi hachisi, zvino unogona kutanga kumhanya. Pakarepo kuisa maoko pasi akasendamira zvose minwe shanu. Zvigunwe zvinofanira zvakaenzana kurongwa mudenderedzwa, rudzi minhenga shuttlecocks. Panguva yechiitwa, tarisa nemimwe yenyu uye maoko vachiri. Ashandiswa achiita pachiitwa ichi, unogona kusimbisa nyore tsandanyama ose maoko, uye dynamometry wako kuti rakananga uchapupu. Achiita kusunda kupota, teerera kumhanya uye kuwanda inofamba. The zvakanakisisa kuita raizova kuita maekisesaizi ichi zvishoma nezvishoma uye zvakaenzana, pasina jerks. Panguva yechiitwa, kudzora muviri wose: Itirai mutumbi chaiyo (hapana sagging hakufaniri), kudzora kuwanda inofamba kubva zvishoma kubatwa dzepabonde-kudyisa, kusvikira kunonyanyisa kuwedzera maoko.

Zvino kuti unoziva sei kuita kusunda kupota zvokuti yakanga ayo kunonyanyisa zvinobatsira iwe uye usimbise yenyu tsandanyama hurongwa. Rombo rakanaka!