Nke uru ahụ na-arụ ọrụ na push-gbasie?

Ụfọdụ na-eto eto na-eme egwuregwu na-adịghị aghọta ihe uru na-arụ ọrụ na push-acha ọkụ, na otú ọ na-emekarị na-ewere na ihe omumu na-abaghị uru ma jụ imezu ya.

E nwekwara a kwesịghị na ndị ọzọ ugboro a onye ga-emeri, ya mere, ya uru ga-esi ike na bulkier. Otú ọ dị, ndị ọkachamara na nye ndụmọdụ iji gosi ndị na-abụghị na-asọ-acha ọkụ na-adịghị ihe karịrị 15 ugboro, na ibu na-abawanye dị mkpa n'ihi na mgbagwoju anya nke omume ha. Ke adianade do, ngafe nọmba nke repetitions naanị exhausts uru na pụrụ iduga catabolism.

Dịkwuo ike na muscle uka kwesịrị ịrụ ọrụ bụ isi na Usoro, na nke abụọ - na complexity nke ije (e.g., igosi ma a push-on abutment n'otu aka).

Ya mere, ajụjụ - ihe uru na-arụ ọrụ na push-acha ọkụ, nwere ike zara dabeere na n'ahụ ji mara ụmụ mmadụ na Ọdịdị. Ka ihe atụ, ibu guzozie n'etiti pectoral muscle na triceps n'aka na-adabere na obosara ebe. The ama etinye aka, obere ibu na uru nke obi. Ọnọdụ nke ụkwụ na-na-achịkwa ibu na ụfọdụ uru. Mgbe ụkwụ haziri na-akwado ibu lekwasị na elu obi uru (a mmega bụ analogous na bench pịa na ihe mgbada bench nke mmanya).

Ọzọkwa nke dị oké mkpa na-mwube nke aka n'oge pushups. Traditional mmepụta nke brushes - yiri nke ahu. ị pụrụ itinye aka gị kasị ndiduọ dịkwuo ibu na triceps, na aka-atụgharị n'ime mkpịsị aka gị. A push-acha ọkụ na mkpịsị aka ma ọ bụ ọkpọ na-eme ka ike nke na-wrists.

Nke ahụ bụ ihe uru na-arụ ọrụ na push-acha ọkụ i nwere ike ịhụ, dabere na Usoro nke na-arụ omume. Ka ihe atụ, ndị ọkà mmụta sayensị ọmụmụ gosiri na na nduzi nke ibu na ọnọdụ nke ụkwụ mgbe na-egosipụta. Ọ bụrụ na ị na-arụ ọrụ na ndị oge gboo ụdị (ewepụghị ụkwụ zuru ike n'ala), ibu hà 64 percent nke a onye ibu, ma na oge nke push-acha ọkụ na nkwado na ikpere - na-eji 49 percent nke arọ.

Adabara beginners abụọ n'onwe nke omumu, ma mgbe a ọnwa ka ọ dị mkpa ka ịgbanwee gaa na kpochapụwo version.

Dịkwuo ibu, i nwere ike iji weighting nke dị iche iche igwe. Ọ bụrụ na e nweghị nnyemaaka, ndị ọzọ na ibu na-nyere site n'ọnụ ndị a azu paaki maka azụ-jupụta si otú weighting.

Nke uru ahụ ndị push-acha ọkụ mgbe i nwere ike na-eche gị ụkwụ mgbe na-egosipụta na a oche. Na nke a ọnọdụ, ibu enwekwu na 75 percent nke ahu aro. Otu mmetụta na-enweta site push-acha ọkụ na otu aka. Mgbe n'ịrụ a mmega ụkwụ ga enịm wider karịa na mbụ iji nweta itule nke ahu. Na nke a, na-akwado ha na ogwe aka a ga-positioned na akara na ahu na anaghị adapụ n'akụkụ.

Mgbe kpochapụwo push-gbasie bụ nnukwu ibu, tumadi na elu pectoral uru. Otú ọ dị, e nwere dips.

Nke uru ahụ na-arụ ọrụ na dips egosi omume nke bodybuilding usoro. The egosipụta nke a ọmụmụ idu ke mfe nke egwuregwu na ngwa. Mgbe ụfọdụ, ọ bụ iji chọta ibé abụọ nke anwụrụ ofu ke ukem na mgbe nile aku, i nwere ike na-mepere emepe pectoral uru na triceps.

Isi mesiri ike nke ibu na-adabere na ọnọdụ nke aka, ya bụ na ọnọdụ nke aka na obosara nke adịgide. Mgbe n'ọbụ aka aka n'ubu-obosara isi nsogbu dara na n'etiti na ala na ngalaba nke obi uru. Triceps wee abutment adịgide n'okpuru mmachi.

Mgbe ị na-agbanwe ọnọdụ nke isi n'oge mmega ahụ na i nwere ike na-eche nke uru ahụ na-arụ ọrụ na push-acha ọkụ. Welitere isi na-etinye a nje na ala na ngalaba nke obi uru, ka ala - na elu akụkụ.

Mgbe push-acha ọkụ na a iwuli elu rụọ nchikota na-emepe emepe muscular ike.

Care kwesịrị iwere bụghị naanị nke ahụ postcho (ogologo azụ na-enweghị-enweghị isi nchegbu), ma n'ihi na kwesịrị ekwesị na-eku ume, otu-atọ nke ọ na-adabere ịga nke ọma nke ọzụzụ. N'oge ụmụ ga-a miri emi ume mgbe eweli - nwayọọ nwayọọ elo si n'afọ retraction. Ọ bụ ndị a iwu rube isi akụkụ okuku ume na ọkachamara.