Sida loo sameeyo riix-ups lisidda muruqa naaska, oo aan usha?

Developed iyo gareeyeen murqaha xabadka u sameeyaan dushana nin geesinimo iyo go'an ee horumarka jireed. Riix-ups waxaa loo arkaa in ay layliga ugu fudud iyo la awoodi karo, maxaa yeelay, waxay isticmaalaan oo keliya in ay miisaanka jidhka u gaar ah. Dad badan oo cusub isboortiga ee ka walaacsanahay ku saabsan sida ay si fiican u riixaynaa-ups si lisidda ilaa muruqyada pectoral?

version The classic of riix-ups bilaabmaa qaab sax ah, waayo, gacmihiinnu garabka-width gooni, dib si toos ah, dhexda dhex-dhexaad ah, isku midka ah oo timir ah jidhka. Marka hoos dabaqa waa lagama maarmaan si ay u ilaaliyaan xariiq toosan qoortaada si suulka, isku day in aad taaban quudinta dabaqa. suxullada The waa in lagu hagaajiyaa dhinac ah iyo foomka xagal 45 digrii in flexion. Habka ugu classic in ay isku hardiyi ku shuban oo dhan muruqyada laabta, triceps, delts hore, hoos iyo dib u murqaha caloosha.

Marka ugu horaysa waxaa la qaatay tababar ku saabsan sida ay si fiican u riixaynaa-ups. kakanaanta ee layliga ay sabab u tahay xaqiiqada ah in ciyaaraha fudud uu leeyahay si kor loogu qaado 75% oo miisaankiisu mid ah uu jirka u gaar ah. Ka dib markii hanashada farsamada, waxa aad bilaabi kartaa in ay ka shaqeeyaan aasaasiga ah noocyada kala duwan ee riix-ups 2-3 jeer usbuucii, samaynaya 10-15 Ilaah aaminin iyo nasasho muddo hal daqiiqo ah oo u dhexeeya saddex waji:

1. War saxaafadeedka ayaa lagu ballaaran oo gacmaha ku simaha lowska Caanamareeno murqaha waaweyn, gaar ahaan gobollada dibadda ah.
2. Aagga gacmaha ku dhow yahay inuu jidhka iyo feedhuhu ee suxullada laaban si toos ah dib loo yaqaan "koronkorrada" oo saameyn aagga celcelis ahaan muruqyada pectoral.
3. gacmaha dejinta cidhiidhi ah iyo sidoo kale ku raran yihiin murqaha xabadka alwaaxdii saqafka haysay gudaha in bodybuilders badan oo aan helin dareenka filan.

Haw dhawaanina arrinta sida si sax ah ha riixin-ups lisidda murqaha xabadka, waxaa lagama maarmaan ah in male yahay, waayo, tusaale ahaan, in baadhitaan xeeldheer muruqyada guurto gacanta.

Marka nooc oo waaweyn oo riix-ups noqon fudud, waxa la joogaa wakhtigii si ay dhibaatooyin. Si loo fahmo sida ay u wax ku ool ah oo dheeraad ah ku samayn riix-ups on murqaha xabadka, waxaad u baahan tahay si ay u fahmaan hal wax - ku hardiyi-ups waa-bedelka saxaafadda kursiga keydka. Galinta kursiga keydka gacanta ama xidhmooyin buugaag, la raran karo qaybta hoose ee muruqa pectoral. Lugaha kiciyey on boosteejo ah, waxaa lagu qasbay in ay ka shaqeeyaan qaybta sare ee muruqa. dib u dhac ah ee hal lug hawada sidoo kale waxay kordhisaa load ah. Marka layliga modified waa in aad si adag u raacaan farsamada - in la ogaado sida loo sameeyo riix-ups. Lisidda ilaa muruqyada pectoral, ciyaartoyda waxaa lagula talinayaa in ay ku riday gacmaha iyo cagaha on kuraasta ama kuraasta, kaas oo u ogolaanaya si adag u fidin muruqyada pectoral, u sameeyaan ay contours dibadda ah. Sidoo kale kubad riix fal caafimaadka waxaa lagu bedelay mid ka mid ah gacmaha. Baadhitaan qoto dheer oo muruqa bixiyo.

Plyometric pushups boodi adag on gacmaha. Waxaad boodi kartaa isla goobta, samaynta suuf, ama guurto gacmihiisa hawada ka dhulka oo buurta iyo dib. xamuulka Dynamic gacan ka koritaanka murqaha degdeg ah.

ciyaartoyda Advanced kasta oo kale oo ku caawin iyo soo jeedin sida loo sameeyo riix-ups lisidda ilaa muruqyada pectoral ee gobollada gaabiyo, daawashada dhaawac muruqa inta lagu guda jiro jimicsi oo kala duwan. Xusuusnow in aad mar walba adkayn kartaa tababarka: Qaadashada sida dhibaato ah boorsada dhabarka la buugaagta, jaraa'id oo kaliya on gacanta ku hal, isticmaali dumbbells ama kettlebells.