Shanduro yekusimudza-kubva kubva pasi

Kunyunyisa kubva pasi ndezvakawanda zvakasiyana-siyana zvinoshandiswa pakuonekwa kwepectoral muscle uye triceps. Nechinhu chakanaka chekusimudza-kubva kubva pasi, zviduku zviduku zvoruoko, zvinyorwa, shanduro uye mberi kwezvikamu zve deltas zvinotakurwa zvakare.

Girafu dzekusimudza-kubva kubva pasi kune mumwe nomumwe. Vamwe vanoda nzira shomanana, vamwezve. Asi zvakare, masuzhinji ehurongwa hwekusimudza-kubva kubva pasi uripo kune murairidzi wehupenyu hwose. Ichinobatsira kuvaka musikana unodiwa musimba, pamwe nekuvandudza kutsungirira uye simba.

Imwe yenzira dzakajairika dzekusimudza-kubva kubva pasi nde "100+". Iyi yakaoma yakagadzirirwa vanhu vane ruzivo rwemashoko epanyama. Izvo zvinodiwawo kuti uchenjerere kuvanhu vane kukura kwemasendimita masere, nokuti nekuda kwemaoko maoko muviri unoita mutoro mukuru. Panyaya iyi, zvakakosha kuti zvakanyanya kuderedza nguva dzekurovedza muviri.

Saka, vhiki yekutanga - tinoshanda mazuva matanhatu, Svondo zuva rekubuda. Mangwanani, zvitatu zvinosvika katatu, kane kana katatu pazuva, nhamba imwe chete yekudzokorora manheru, asi kune zvishanu zvishoma. Kusvikira pakati pevhiki, unogona kuenda kuwedzerwa mune nzira (somuenzaniso, 4, 5, 6-script, 5, 6, 7 - Chitatu). Chikamu chechipiri chevhiki, mutoro wacho uri kuderera. Svondo, sezvataurwa pamusoro apa, zuva rinopera.

Kubvira vhiki yechipiri, nhamba yekutarisana yakafanana, chinhu choga, tinowedzera nhamba ye-push-ups kubva pasi nehafu, pamwe chete, tinoshanda kanomwe.

Kwevhiki yechitatu isu tinoramba tichishanda katatu pazuva, tichideredza nhamba yezvidzidzo uye kusiyanisa nhamba yekuitwa kushandiswa. Somuenzaniso, inogona kuva 25:10:20 kana 10:30:20. Kushandisa urongwa uhwu, unogona kuita nyore kusvitsa-makumi makumi mashanu panguva imwe nehutano hwakasiyana kwemwedzi.

Push-ups kubva pasi kune vanotanga

Nzira yekusvitsa-kubva kubva pasi kune vanotangisa ndeye kushandiswa kwekudzidzisa-zororo-zororo-zororo. Kana iwe ukanyatsomesa pfumo iri, edza kubvisa zvimwe zvepushups. Kana mishonga yacho yakanyarara kugadzikana pamutoro, ipapo pakunamatira kwega kwega kuwedzera imwe-push-up. Iyo yakaoma yakagadzirirwa kwemavhiki manomwe.

Kudzidzisa nhamba 1

1. Kushandisa-svetwa nemaoko akaiswa 2h7 (2 masheji emanomwe kanomwe), zorora pakati pemisasa pasina maminitsi matatu.
2. Isu tinoputira mhirizhonga nechepamusoro - 15 nguva.
3. Kushandura-nekwakakura kwakakura kubva kubhenji. Sezvakaitawo mumutauro wekutanga, nzira mbiri dzechinomwe, asi zororo haisi maminitsi maviri.
4. Zvakare, kusvitsa mutsara nekusimudza trunk, uye zvakare ka15.

Kudzidzisa nhamba 2

1. Kushandisa-kuruka nemaoko akabatana kusvika 3 kusvika ku 9, zorora pakati pezvigadzirirwa kwemaminitsi matatu.
2. Zvikwata zvine bodibar katatu kanomwe. Edza kuchengetedza bharaki sechibhakera, izvi zvichabatsira kuchengetedza muviri panguva yezvikwata.
3. Push-ups nekugadziriswa kwemaoko - chiedza chechiedza kubva mubhenji 3x10, zorora pakati pemisasa 1-2 maminitsi.
4. Kushandisa kusimudza kwetuti 1x15-25.

Nzira yekusimudza-ups kubva pasi kusvika pakuvandudza

Iyi sarudzo yakagadzirirwawo kwemavhiki matanhatu kusvika ku8, nhamba yekusimudza-pota nekudzidzira imwe neimwe inofanira kukura.

Muvhuro

1. Push-ups nekotoni 4x12-15 (chengetedza kasi).
2. Kushandisa kusimudza kwetuti 1x40-50.
3. Kuputika kwemaoko pamwe chete 4х10-12.
4. Kushandisa kusimudza kwetuti 1x40-50.

Chipiri

Zvinotarisirwa kuti zuva rose rikwanise kuunganidza zana-push-ups. Iwe unogona kusarudza chero rudzi rwebhenikiti rinobva pasi. Pakutanga, unogona kuita 10 kusvika ku10, zvino kusvika 4 kusvika ku25, nezvimwe zvakadaro. Dambudziko redu nemwi nderokudzidza kuita 2 kusvika ku50. Nenzira, kana iwe ukazadzisa chinangwa ichi, iwe unogona kuzviisa chinangwa chekukwidza 200 kusvitsa.

China

1. Kushandisa-gadzirisa nejasi rakakura nhamba yakawanda yezviitiko.
2. Uyewo tinoshanda kwepamusoro-soro, kunze kwekusimudza-tsigira kwedu.
3. Kunyanya kupinza zvishoma, uyewo pane zvakanyanya.
4. Isu tinopedzisa, uyewo maitiro makuru ekusimudza trunk.

Chishanu

1. Intensive deep-up-up ye 3 seti 20.
2. Mushanduri nemaoko akaiswa zvishoma 2 setsama makumi matatu.
3. Zvikwata zvine bhodhi pamapfudzi emasere 4 e 25.