Tika pana-ups: taputapu, manawa

Neke-ups - ko tetahi o nga mahi tino noa rite reira tōtika nui tenei me e kore e rapua e tetahi atu taputapu. I tua atu, ko te tino ohie te tikanga hāparapara, me e kore e rapua e te ako roa te tahi ki te kaiako. Ahakoa, pana-ups reira e maha onäianei e ka whakarei ake i te taumahinga me meinga ratou whai hua atu. I muri i te katoa, ki te mohio ana koe e founga ki te mahi i pana-ake, ka taea e koe te whakatutuki i ngā hua pai i roto i hanga i te uaua o te tinana, e kore e noho i te reira i runga i te mema omaoma utu. Rawa no te mea e kore te katoa e te wa, me te whai wāhi ki te haere ki reira.

pana tikanga me peculiarities o ona

Pea ia o tatou i te iti rawa kotahi i roto i to ratou oraraa ki rave i te reira. Na reira, e mohio tata katoa e founga ki te mahi i pana-ups i runga i te patunga witi. Otiia, i reira e he maha o ngā rautaki motuhake e te hunga utu tūhura ki te whakawhānui i tona mata o mahi. Tenei ka tukua koe te mahi tino whānui i runga i te uaua o te whitiki pokohiwi. Na, ki te hanga i te tika pana-ups, tango he tūranga tīmatanga tika. Ki te mahi i tenei me mahi koutou te whai ake:

• Nuku ki te tūnga whakapae, me te tuu i o koutou ringa i runga i te tika papa.
• kia hanga i te tinana katoa, he rārangi tika.
• Ehara i te mea e tika ana ki te raro ranei, i runga i te anga ke, ki te ara i tona matenga, no te mea he reira mahi wehe ki te mānukanuka o te uaua kaki ranei whara o te pekehoe waha.
• Kotēhia koutou papa, waewae, me uaua puku ki te ū te tinana kia rite ki te nui e taea
• Whakapiko koutou ringa, me te raro koe ki raro. I roto i te tūranga o raro me pa ki a koutou te kai witi. Ki te kore tonu e taea e koe i te reira, ki te tono i te māmā pana-ups, ka e kia kōrero atu.
• A, no te piki ake koutou, e kore e tino unbend ana tuke. Tuatahi, ka tauturu te reira ia te pupuri koutou i te mānukanuka i roto i te uaua pectoral, ko te kupu horo ake ratou whanaketanga. Tuarua, ko te hangatonu oti o te whatīanga i roto i tenei tūranga kia meinga whara ki te tahi whatīanga.

whakatinanatanga tika o te pana-ake whai ki te āwhina ia koe whakawhanake enei rōpū uaua, pērā i:

• Tengi. Ratou mahi - toronga o te ringa, aua, e takoki ratou i roto i tetahi kaupapa, te extensor ringa.
• uaua pectoral. Ratou mahi - ringa mau mai, kei hāngai ki te tuarā, ki te tinana. Na reira, i tetahi mahi e ka tāwhai i tenei kaupapa tavini mo te whanaketanga o tenei rōpū uaua.
• Nga uaua pakihiwi, ara ratou kurupae mua. Ko tēnei wāhanga o te uaua pokohiwi kawenga mō te whakatairanga i ona ringa i roto i te mua o ia ia. Na reira, i tetahi kaupapa, i roto i nei te ringa he i mua o te tinana, te whakawhanake i te reira.

manawa tika i roto i pushups

Na, e koe e matau kua pehea ki te mahi i pana-ups. Otiia e kore e katoa te e. pushups technique tika tā kore anake to ratou mahi, engari ano hoki manawa tika, i te mea nui, rawa hoki te whanaketanga o te uaua ngakau, i roto i te meka e taea whai manawa hē te pānga kino ki runga ki taua mea. manawa tika i roto i pushups te: hinga iho ana, tangohia te manawa hohonu, a kia faa'oru etahi puku. he tika te exhale i te wāhanga uaua te nuinga o te anga o runga. Ko taea i roto i hoki āta puta noa i te whakaora tinana. Kia mahara - mau koutou manawa i roto i te tino rāhuitia mahi! kia arahi tenei ki te takanga overpressure me, rite te putanga, meinga he hua tamau i roto i te pēhanga toto. I roto i ngā take kino, kia ara whakawhanake kino ki nga oko roro. Ki te meinga e koe i tenei hape auau, kia puta takawhita ki te wā.

momo o te pana-ups

Ki te rā, i reira e pera maha rerekē ngā momo o te pana-ups, ia o nei he whāinga motuhake. Na, te iwi e mahi toi hōia e pai tano pera-ka karanga "taikaha" pana-ups. Ki te tō whāinga - ki te hanga uaua, he reira pai ki te whakamahi i te faateimaha ia atu, me te mahi i roto i te aratau 8-12 haeretia. Ki te koe tonu kahore e mohio me pehea ki te whakatika i pana-ake, me kore mahi i tenei mahi, kia tīmata koe ki te pana-ups mō tīmata. Ki te rā, ko te momo tino noa o te pana-ups enei:

• Tauhira.
• Mai i te taiepa, me turi.
• Hoki te uaua tengi.
• Hoki ngā uaua pectoral.
• Ringa matimati ranei.
• I runga i te ringa kotahi.
• Pahū.
• Porohita.
• I runga i nga kaupae.
• Oppositely.
• iho ka huripokitia.
• I te tautoko.
• ki te pauna

O te akoranga, i reira te mea he momo nui o pana-ake, engari i konei ko te noa tino i.

Neke-ups mō tīmata

Ki te kore koe kua tamata ki te mahi i pushups me kahore e mohio me pehea ki te mahi tika pushups, tamata ki ranei, engari i koe kahore mai i roto i, he mea e tika ana ki te tono i te pushups pera-ka karanga hoki tīmata. Ki te he rawa ngoikore koutou ringa, me te pouaka, e kore te mea e tika ana ki te tīmata tauia i te patunga witi, me te taiepa. Tenei te pehea: tiki koutou tata te taiepa i te koki iti, me te timata ki te mahi i pana-ups. Kia kua taukei koe i tenei mahi, a ka taea ki te hanga i taua mea 20-30 wa, ka taea e whakanui i koe te koki o te tokonga ake. Āta koutou uaua tiki kaha, a ka taea e koe te mahi i pana-ake i runga i te patunga witi. He mea tika ki te tīmata i te pana-ake ki te turi, a ka whakawhiti ki tonu-parirau matarohia pana-ups. Ki te ako ki te mahi i pana-ups ki turi, tango i te tūranga tīmata rite i roto i te matarohia pana-ake, a ka tuturi. Ka rite ki a koutou e taea e te mahi 20-30 aua i roto i te tikanga haumaru ki te haere ki te mahi puāwaitanga o te mahi - he rite hoki reira tino koutou.

Ko te tikanga, ko te ngoikore o te uaua i roto i te ringa , me te pouaka amuamu mau tamahine, na ka waiho ratou tino whai hua ki te whai i te kaupapa o te rōpū uaua. Kia taea He pakari koe te mahi i roto i 3-4 huinga i roto i te putanga matarohia, ka taea e koe te whakamahi i te whānuitanga o ngā momo mātanga o te pana-ups.

putanga mātanga o te pana-ups

Ka rite ki whakahuatia mua, ako kotahi koutou e founga ki te mahi i te tika pana-ups i roto i te kāhua matarohia i roto i te maha rawaka o aua, ka taea e koe te tamata ki te haafifi tenei mahi, ki te whakarei ake i tona whai huatanga. Ka taea te whakamahi ngā momo rerekē o te mahi uaua mo tetahi whakaaro ngā ranei tika ki te hanga i te momo o te tukanga whakangungu ngā. I roto i tetahi take, ka āwhina i reira ki a koutou te mahi i runga i ngā wāhanga rerekē o te uaua, na whakawhanakehia e ratou te pai tino.

Pushups mō Arts

Ki te kei he tahi o toi hōia ratou tino whai i tahuri tona tinana ki te mīhini whawhai tino koutou, whai koe ki te whakarerekē ahua te aronui pana-ake, i roto i te tikanga ki te urutau a ratou ki te hāngai tō whakaaro. Tangata whai wāhi i roto i te toi hōia e kore he papatipu nui rawa uaua,. He nui he mea nui ake hoki te toa tawhā pērā i manawanui, kaha me te tere o te pānga. neke atu i te tauturu i te whakawhanake i ohie pana-ups enei huru maitatai katoa e. Me ki te mahi i nga mea katoa e tika ana anake. kia koe ui: pehea? Me mahi pana-ups i roto i te tau nui - a he pono ki te tupu te manawanui.

Ki te kaha me te tere o te pānga, e uaua ake mea. Ko reira he kotahi whakarerekē e e te tauturu ia koe i roto i te whanaketanga o enei āhuatanga. Tenei taikaha, tarapekepeke ranei, pana-ups. Hei te mahi i tēnei mahi, tangohia te tūranga tīmatanga taua rite mo te aronui pana-ups. Āta raro iho, a ka pana iho he kaupapa kaha, me te koi i runga i te patunga witi, a tangohia te tinana kei atu whakarunga. I muri i te tinana mahara haere iho, taka i runga i te ringa, me te mahi ano te tukurua i muri. Ngā haafifi atu kaitäkaro kaha tenei momo o te pana-ups. I roto i te wā e rere, te tono ratou te pakipaki ona ringa, me te tahi atu tinihanga rite. peke ano ki hua pānga nui i runga i te tairanga kupu, hei tauira, e rua taahiraa-i runga i turanga ranei panekeke i te pae. Here kahore koe tauwhāiti atu atu i wawata. ngā Peke kī taurangi ki te faarahi i to outou mana taikaha me te tere o te pānga. Kaua e wareware hoki e pā ana ki te pana-ake ki o ratou ringa. Ka taea ki te tino whakakaha koutou ringa, me te hanga ratou iti haria ki puranga ratou.

Toutou ki te hanga uaua

Ki te hiahia koe ki te whakapiki ake i te nui o uaua o te whitiki pokohiwi, te aronui pana-ake koutou ki tenei iti ia te awhina, no te mea he tino ohie ratou. tangata whakangungua he mea utu ki te mahi 50 haeretia e i roto i te 3-4 huinga. Ko matau tenei maha o aua te ki te tupu te manawanui mana anake. Hei whakanui i te uaua papatipu, e hiahia ana koe ki te, kotēhia 10-12 wa, e kore e taea ki te hanga i tetahi tāruarua koe. tutuki tēnei mā te whakamahi i te pōauautanga atu. te faateimaha ia rahi tei katoa i runga i to koutou tinana. Ko te mea matua ko te e taea e koe kore mahi 12 aua. Ka rite ki te pōauautanga, ka taea e koe te whakamahi i te panekeke i te pae. Ki te kore koe e whai ratou, te whakamahi i tetahi taonga taimaha e taea te hoatu e koe koe ki runga ki te hoki. He otinga ngā taea te mahi rite te peketua ki etahi mea taimaha. Ano, ka rite ki te kōwhiringa, ka taea e koe te whakamahi i te hoa e ka pana ratou taimaha ki runga ki a koe.

I muri te mahi pana-ups ki pauna, ka taea e koe te mahi i te mahi taua, engari i runga i te tautoko. Ka rite ki taea te tautoko e tetahi ahanoa, pēnei i te turanga e rua puranga o ngā pukapuka ranei. Pushups i runga i amo tukua he bit atu totoro te uaua pectoral, kia rite ki te mohiotia te pai, kei te tino whai wāhi ratou i roto i te mahi, ka tuatahi kei roto i te tūranga tino roa. Tenei momo o te pana-ups e te tauturu ia koe ki "score" pecs kounga me te whakarite i to ratou tupu.

E mea pinepine kaitäkaro ërä wahi o nga uaua pouaka ko to ratou wāhanga runga. Ki te hanga i taua mea i te arotahi, e tūtohu ana ki te whakamahi i roto i o koutou ngā pana whakangungu ki waewae i runga i te turanga. I roto i tenei take, ko nga waewae i runga i tou mahunga, ka taka he kawenga mōrahi i runga i te wahi o runga o te uaua pouaka.

Neke mo te whanaketanga o ngā rōpū uaua rerekē

Ka rite ki kua whakahuatia, i roto i pana-ups e itoito e toru ngā rōpū o uaua - tengi, uma me delts mua. Ko taea hanga e koe he aro motuhake i runga i etahi o enei rōpū uaua. Ki te mahi i tenei e hiahia ana noa koe ki te kia whakarerekētia mahi ahua puāwaitanga. Tika pana-ups e ahua o pūtāhui ranei e tukua ki a koe hutia ake ërä rōpū uaua.

Pushups hoki tengi

Tengi toronga mahi te mahi o te ringa i te tahi whatīanga, e te tikanga e ka hiahia koe kia rite ki te nui e taea ki te whakapakari i tenei wahi o te pana-ake. Ki te mahi i tenei, i roto i te tūranga tīmata, e hiahia ana koe ki te whakapa i ou ringa whaiti whanui pokohiwi. A, no te haere ki raro koe, ngana nui taea ki te kotēhia koutou tuke tata ki te taha, me te whakarite kia kore e mahue ratou. I muri hanga i te torutoru aua i roto i nga tikanga tika, ka ite koe tonu te mahi i nga tengi, e te mea rite te mea i hiahiatia. He maha ngā pushups tritsepsovye haafifi i rite taea ki te hoatu e koe o koutou ringa rite tata ki te kapu pa. Piki i roto i o tenei āhuatanga ko tino uaua, engari pāngia te pānga kei i kotahi - ka tahuna koutou tengi ki te ahi.

Pushups mō ngā uaua pectoral

uaua pectoral, rite kua mea matou, hoatu he ringa ki te tinana. Na, ka titiro pushups tika arorau hoki uaua pectoral rite i roto i te tūranga tīmata hoki te pushups tauhira, te huri i te tūranga o te ringa. Me koe ki a ratou kia whakarerea whānui atu whanui pokohiwi, me te kupu hāngai ki te tinana. I roto i tenei take, ka riro i te pouaka te whakaongaonga mōrahi. Hei haafifi atu te mahi, ka taea e tareka i te taha nikau, e haafifi i atu te mahi o nga uaua pectoral. Nice ki te whakawhanake ratou rite pana-ups i runga i waewae, me te mahi i roto i nei te waewae he i runga i tou upoko. Mō ratou kua whakahuatia matou mua.

hōtaka whakangungu hi'oraa maitai

Ki te hanga i te tino maitai te whakawhanake i te uaua katoa i roto i to koutou tinana, me ngā tonu pana-ake ki ētahi atu mahi, pērā i kume-ups mo nga uaua hoki, squats mo nga waewae a ka romia e ki te pēhi. Anake i roto i tenei ara ka taea ki te whanake i roto i te aronga tika a koutou.

Optimally ka noho e pā ana ki 3-4 wā i te wiki. Nuinga o ngā wā e kore te mea e tika no te mea e kore e nga uaua i te wā ki te ora. Kia piri ki a te whakatinana i hangarau noa te tika pana-ups. e kore e mahi i huarahi maha rawa, mahi nui te mokowā manawa i waenganui ia ratou. Ki te taea e koe te mahi humarie 20-30 aua i roto i te kāhua matarohia, ka taea e koe tohutohu i te kaupapa whakangungu.

Ka tukua te hōtaka ki a koe tino whakanui rawa ano te manawanui kaha , me te whakanui ake i te maha o te pana-ups whakamana. Kia whakaoti koe i tenei hōtaka, ka taea e koe te ohorere koutou hoa, me i mohio, kotēhia 100-200 wa i roto i te rarangi. Ki te whakaturia e koe koe etahi whāinga, ka taea e hanga e koe koe he hōtaka takitahi, mā te whakamahi i te kupu tohutohu i i hoatu i mua.

Na, i roto i nga wātū whakangungu whai koe ki te mahi i i 5 pana-ups huarahi. I waenganui i ngā huinga okioki 30-45 hēkona. I roto i te wiki tuatahi, tīmata ki 20 haeretia e ia huinga, me te āta raro i te maha o aua ki 10. I muri i taua, i nga wiki, ake i te maha o aua ki 5. Ki te kore koe e taea e hanga etahi o nga wiki te maha whakaritea o aua, e kore te mahi hepohepo. whakanui i Noa te maha o aua i roto i te wiki i muri. Ka rite ki te hua, i muri i 3-4 marama, ka taea e koe te mahi humarie 100 pana-ups. Na ka taea e koe te tamata ki haafifi i te mahi. Whakamātau, tamata kōwhiringa rerekē, te ranu momo rerekē o workouts - a ka urupare koutou tinana ki tenei whanaketanga o te uaua, me te hauora pai.