Olee otú ime push-acha ọkụ imipu ara muscle, na-enweghị mkpanaka?

Mepụtara na pumped obi uru etolite silhouette nke a obi ike ma kpebisie ike nwoke ahụ development. Push-acha ọkụ na-atụle ga-kasị dị mfe na oké ọnụ omumu, n'ihi na ha na-eji nanị onwe ha ahu aro. Ọtụtụ ndị bịara ọhụrụ aka egwuregwu na-nchegbu banyere otú kwesịrị ekwesị na-asọ-acha ọkụ imipu elu pectoral uru?

Kpochapụwo version of push-acha ọkụ na-amalite na ịnọ otú kwesịrị ekwesị: aka n'ubu-obosara iche, azụ ogologo, ukwu na-anọpụ iche, palm yiri nke ahu. Mgbe ẹsụhọde ka n'ala dị mkpa ịnọgide na-enwe a ogologo akara site n'olu gbadaruru, na-agbalị na-emetụ n'ala nri. The elbows ga-eduzi ndị na n'akụkụ na-etolite ihe n'akuku nke 45 degrees na flexion. Kpochapụwo ụzọ inupụ uniformly Ibu Ibu niile uru nke obi, triceps, n'ihu delts, belata azụ na abdominal mọzụlụ.

The oge mbụ na-nọrọ na ọzụzụ na otú kwesịrị ekwesị na-asọ-acha ọkụ. The mgbagwoju anya nke mmega n'ihi na eziokwu na-eme egwuregwu nwere ịkpọlite 75% nke arọ nke ahụ nke ya. Mgbe ịmụta Usoro, i nwere ike na-amalite na-arụ ọrụ bụ isi iche iche nke push-acha ọkụ 2-3 ugboro a izu, na-eme 10-15 repetitions na ike nke otu nkeji n'etiti atọ na-eru nso:

1. The sara mbara okwu nke aka eme nut pectoralis isi muscle, karịsịa na elu na mpaghara.
2. Staging aka nso ahụ na retraction nke kpebisiri elbows ogologo azụ na-akpọ "ukpana" na-emetụta nkezi nke ebe pectoral uru.
3. Warara Nwa aka ọma kwajuru na esịtidem ibé obi uru na ọtụtụ bodybuilders na aghọtaghị ezuru anya.

Bịakwute nke nke otú kwesịrị ekwesị na-asọ-acha ọkụ imipu obi uru, ọ dị mkpa ka pụrụ ichetụ n'echiche: n'ihi na ihe atụ, megharia aka a ọma ọmụmụ nke uru ahụ.

Mgbe isi ụdị nke push-acha ọkụ na-adị mfe, ọ bụ oge nsogbu. Iji ghọta otú ime push-acha ọkụ na obi uru n'ụzọ dị irè karị, i kwesịrị ịghọta otu ihe - inupụ-gbasie bụ inverse nke bench pịa. Inserting ogwe aka bench ma ọ bụ a tojupụtara nke akwụkwọ, nwere ike kwajuru na ala akụkụ nke pectoral muscle. Ụkwụ-akpọlite na a n'elu ikpo okwu, na-amanye ịrụ ọrụ nke elu nke muscle. Igbu oge nke otu ụkwụ na ikuku na-enwekwu ibu. Mgbe gbanwetụrụ mmega ị kwesịrị ị na-erube nnọọ eso Usoro - mara otú ime push-acha ọkụ. Iji imipu elu pectoral mọzụlụ, na-eme egwuregwu na-gwara na-etinye aka na ụkwụ na oche ma ọ bụ oche, nke na-enye ohere ike gbatịa pectoral mọzụlụ, na-etolite elu ha contours. N'otu aka ahụ na ahụ ike na-eme omume push bọl na-nnọchianya site na otu nke aka. A ọmụmụ ihe miri emi nke muscle nyere.

Plyometric pushups mgbagwoju anya na-awụlikwa elu na aka. I nwere ike na-awụlikwa elu na ntụpọ, na-eme owu, ma ọ bụ ịkpali ya aka na ikuku malite n'ala n'ugwu na azụ. Dynamic ibu na-eme ka otutu oge muscle ibu.

Advanced eme egwuregwu enyere onye ọ bụla ọzọ na-atụ aro otú e si eme push-acha ọkụ imipu elu pectoral uru na lagging mpaghara, na-ekiri muscle nje n'oge dị iche iche na omume. Cheta na i nwere ike mgbe niile siere ọzụzụ: inweta dị ka a sikwuoro nke a azu paaki na akwụkwọ, pịa naanị n'otu aka, na-eji dumbbells ma ọ bụ kettlebells.