Duk game da tura-UPS: fa'ida, cutarwa, musamman ma tsarin darasi. 21 tura UPS a sifco!

Pushups shine motsa jiki tare da nauyin jikinsa, wanda shine mabuɗin don ci gaban tsoka na jikin na sama. Tsuguno na yau da kullun ba kawai haɓaka ƙarfin ku ba ne kuma yana ƙarfafa ƙungiyoyin tsoka, amma kuma yana taimakawa sautin dukkan jiki gaba daya.

Kuna son koyon yadda ake yin UPS-tura, nemi makircin da aka shirya da kuma ingantacciyar hanyar turawa? Ko dai kawai ana son koya game da tasirin wannan aikin? Muna ba ku cikakken jagoran don turawa-UPS a cikin labarin guda ɗaya da kuma umarnin mataki-mataki kan yadda ake koyon yin-UPS daga karce.

Turawa-UPS: yadda ake yin daidai

Push-UPS shine mashahurin asarar nauyi mafi nauyi. Ana amfani da shi ba kawai a cikin ƙarfin horo ba, amma horarwar plyometric, crossfit, Pilates, kallanetika har ma da yoga. Irin wannan yawaitar turawa a sauƙaƙe bayani. Turawa-UPS na taimaka wajan hada dukkan kungiyoyin tsoka daga wuya zuwa yatsun kafa, kuma musamman dan karfafa jijiyoyin kirji, duwawun kafada, triceps da abs.

Akwai nau'ikan tura UPS iri daban-daban, amma kafin mu ci gaba zuwa wasu gyare-gyare masu rikitarwa na wannan aikin, bari mu fahimci dabarun aiwatar da turawa na zamani. Yanayin motsa jiki daidai ba shine kawai kyakkyawan sakamako da tsoka mai inganci ba, har ma rage haɗarin rauni yayin horo.

Fasaha mai kyau yayin ingantaccen turawa:

  • Jiki yana yin layi madaidaiciya, ƙashin ƙugu baya hawa kuma bai sunkuya ba.
  • Jijiyoyin ciki suna da zafi, amma numfashi baya jinkiri.
  • Kai yana cikin tsaka tsaki, baya kallon ƙasa, amma baya karkata zuwa sama.
  • Dabino kai tsaye yana karkashin kafadu, kada yaci gaba.
  • Tafukan hannayenku suna fuskantar gaba, a layi daya da juna.
  • Elbows ya juya baya digiri 45, ba a sanya su gefe.
  • A shaƙar lanƙwasa gwiwar hannu kuma ƙasa da jiki a layi ɗaya da bene, kula da layin jiki madaidaiciya.
  • Ana yin Pushups tare da cikakken amplitude, watau, ana saukar da jiki ƙasa kamar yadda ya yiwu. Gwiwar hannu ya kamata su samar da kusurwa dama.

Wannan dabarar ita ce ingantacciyar hanyar turawa-UPS tana taimakawa aiki da tsokoki a kafaɗun, kirji da triceps.

Pushups ya ƙunshi ƙungiyoyin tsoka da yawa. Wannan aikin yana ba ku damar yin aiki da dukkan tsokoki na ɗamarar kafaɗa da ƙananan tsokoki na kafaɗa na kafaɗa. Hakanan turawa daga gwiwoyi da haɓaka ƙarfi da haɓaka na tsokoki na kafadu, wanda yake da mahimmanci musamman saboda haɗin kafada yana da matukar karko kuma yana da saurin kaura da rauni.

Pushups suna taimakawa wajen haɓaka ƙungiyoyin tsoka masu zuwa:

  • Babban ƙwayar tsoka
  • Tsoka mai laushi (kafadu)
  • Triceps
  • Tsokar tsoka
  • Tsokar ciki

Bugu da kari, yayin tura-UPS a kaikaice cikin aikin tsokar kafafu, gindi da bayanta. Hakanan turawa UPS ƙarfin aikiana buƙatar yin ayyuka na yau da kullun (ɗagawa da motsi abubuwa, tsabtace gida, riƙe jariri).

Kara karantawa game da horo kan aiki

Babban kuskuren cikin dabarun turawa-UPS na gargajiya

Turawa-UPS ba abu ne mai sauki ba kamar yadda ake gani da farko. Kurakurai a cikin fasaha ba da izinin shiga kawai ba, har ma da masu horarwa! Rashin aiwatar da aikin turawa-UPS cike yake da raunin wuyan hannu, kafada da gwiwar hannu da kuma ciwo a wuya, baya da kugu. Idan ba za ku iya kiyaye fom ɗin da ya dace ba yayin tura UPS daga bene, sauka kan gwiwoyinku ko rage adadin maimaitawa! Horar da kanka don yin wannan aikin daidai daga farkon gudu.

1. gwiwar hannu lanƙwasa a cikin hanyoyi daban-daban

Kuskuren da yafi kowa faruwa a fasahar turawa-UPS shine matsayin gwiwar hannu dangi dangane da akwati. Buguwa zuwa ga gwiwar hannu biyu suna taimakawa wajen ramawa saboda ƙarancin ƙarfin tsokoki na babba. Tabbas, zaku iya gudanar da wannan zaɓin tura-UPS (wanda yawa sukeyi). Amma matsalar ita ce wannan hanyar aiwatarwa tana ƙaruwa haɗarin rauni a kafaɗa da gwiwar hannu. Sabili da haka ya fi kyau a kula da matsayin gwiwar hannu: dole ne a juya su baya a digiri 45, kuma kar a duba ta fuskoki daban-daban.

2. An sanya hannaye sosai

Kamfanonin turawa-UPS na gargajiya su kasance kai tsaye kasan kafadu. Wasu suna yin aikin motsa jiki tare da sanya hannun hannu, amma wuri ne mafi rauni inda tsokoki suke aiki sosai. Bugu da kari, tura-UPS tare da sanya hannu mai fadi na iya haifar da ciwo a kafadu.

3. Laga ƙashin ƙugu sama ko juyawar jiki

A lokacin turawa-UPS jiki yakamata ya samar da layi madaidaiciya. Amma idan kuna da rauni mai ƙarfi, akwai haɗarin keta fasahar UPS: ɗaga gindi, ko kuma, akasin haka, lankwasa kugu da ƙananan kwatangwalo zuwa ƙasan. Matsayi mara kyau zai ba karin kaya a kashin baya. Don kauce wa wannan kuskuren, yi ƙoƙari ku gwada aikin motsa jiki wanda ke taimakawa don ƙarfafa murfin tsoka. Muna ba da shawarar ka karanta: Plank - fa'idodi da lahani, 45 nau'ikan katako daban-daban + shirin motsa jiki.

4. rangearancin kewayon motsi yayin tura-UPS

Kuskure mai yawan gaske a fasahar turawa-UPS - wannan motsa jiki tare da rashin cikakken fadada, watau rashin ƙananan jiki ƙasa. Tabbas, a karo na farko zakuyi wuya kuyi tura-UPS tare da cikakken zangon, amma ku saba da kanku tun daga farkon fara karatun horo. don saukar da jiki zuwa kusurwar dama a gwiwar hannu.

Misali, bari muyi duba na gani daidai da kuskuren aikin tura UPS.

1. Dama classic turawa-up:

Jiki yana yin layi madaidaiciya, ƙashin ƙugu ya tashi, ƙananan baya baya tanƙwara. Yayin dusar jikin U-UPS yayi kasa, gwiwar hannu sun kusa isa ga jiki, dabino a karkashin kafadu.

2. Ingantaccen turawa-UPS daga gwiwoyi (saukakakkiyar siga ta tsawan UPS):

Hakanan, jiki yana yin layi madaidaiciya, babu lankwasawa ko lankwasawa. Da fatan za a lura da madaidaicin matsayin hannaye dangane da kafadu.

3. Turawa-UPS tare da kuskuren:

Lowashin ƙwanƙwasa ya sauka, kugu ya lanƙwashe, ya fasasshe layin jiki. Yin wannan aikin na iya haifar da ciwon baya har ma da rauni.

4. Turawa-UPS tare da kuskuren:

A wannan hoton mun ga rashin ƙarancin jiki ƙasa, gwiwar hannu da wuya suna lankwasa. Zai fi kyau a yi 5 ingancin turawa-UPS fiye da 15-20 na ƙarancin inganci, inda hannaye ke samar da kusurwa madaidaiciya.

Don kyaututtukan zane na gode tashar youtube Lais DeLeon.

Turawa-UPS: fa'ida, cutarwa, da kuma sabawa juna

Kamar kowane motsa jiki, tura-UPS suna da fa'idodi da dama da dama, kuma sabawa don kisa. Wannan babban darasi ne na ƙarfi don haɓaka tsokoki, amma zartarwar da ba daidai ba ko raunin haɗin gwiwa da zata iya samu sakamakon mara kyau ga lafiya.

Fa'idodin yin tura UPS:

1. Tura UPS - mafi kyawun motsa jiki dan karfafawa tsokoki na kirji da nauyin jikinsa. Idan kuna son yin aiki akan tsokoki, dole ne a haɗa wasu tura-UPS cikin shirin horo.

2. Push-UPS aikin motsa jiki ne mai ma'ana wanda ke aiki da yawa kungiyoyin tsoka. Bugu da ƙari ga nono za ku ƙarfafa tsokoki na triceps, kafadu da haushi. Pushups kuma suna aiki da baya, ƙafafu da gindi, don haka suna ba da cikakken motsa jiki.

3. Don yin UPS turawa baku buƙatar ƙarin kayan aiki. Bugu da kari, zaku iya yin wannan aikin duka gida da titi. Kuna hutu? Ba ku da damar zuwa gidan motsa jiki? Babu matsala, tura UPS zaka iya yin duk inda zaka sami karamin fili murabba'i.

4. Turawa suna taimakawa wajen karfafawa murdede murji. Ba wai kawai wannan zai kawo ku kusa da fakiti 6 ba, amma zai zama kyakkyawar rigakafin ciwon baya kuma zai taimaka inganta haɓaka.

5. Tura - UPS- sosai m motsa jiki. Yanda yake shimfidawa na dauke hannayen tsokoki, kafatanin yadda ake hada hannaye, triceps. Kuna iya horar da jikin ku ta amfani da nauyin ku kawai.

6. Ikon yin turawa-UPS zai taimaka muku ba kawai a cikin ƙarfin horo ba, amma a yoga, Pilates, kallanetika, crossfit, shirye-shiryen plyometric. Tura-UPS yana daya daga babban motsa jiki tare da nasa nauyi.

7. Turawa-UPS suna haɓaka ƙarfi da narkar da tsokoki na kafadu. Dangane da fasaha mai dacewa ita ce rigakafin raunin haɗin gwiwa, waɗanda suka fi saurin aiki a ciki.

8. Adadi mai yawa na gyare-gyare (daga sauki zuwa mafi wahala) yin tura-UPS wani motsa jiki na duniya wanda zai dace da duka masu farawa da masu ci gaba. Wannan yana nufin cewa koyaushe zaku sami motsa jiki mai amfani, ba tare da la'akari da ƙarfi da ƙimar gwaninta ba.

Haɗarin haɗarin turawa da sabawa horo

Duk da fa'idodi da fa'idodi da yawa na tura UPS don haɓaka jiki da haɓaka ƙarfin horo, tura-UPS na iya haifar cutar da jikinka. A lokacin tura-UPS a cikin ayyukanda suka hada da gabobin kafadu, gwiwar hannu, wuyan hannu, don haka idan kuna da tarihin rauni ko matsaloli tare da gabobin, to bai kamata a yi tura-UPS ba. Lalacewa ga haɗin gwiwa yayin aiwatar da tura-UPS - galibi lamarin haka yake, musamman idan baku bi dabarar da ta dace ba.

Contraindications don yin tura UPS:

  • Arthrosis, amosanin gabbai da sauran matsalolin haɗin gwiwa
  • Raunuka ga kafadu, makamai, wuyan hannu
  • Matsaloli tare da kashin baya
  • Lumbar lordosis
  • Babban nauyi

Tabbatar da kiyaye madaidaiciyar dabara yayin aiwatar da UPS. Koyaushe miƙa hannayenka, guiwar hannu da kafaɗu kafin ka yi tura-UPS, yin motsi na madauwari a ɗaya da ɗaya gefen.

Aikace-aikacen 10 na tura-UPS, waɗanda suke da mahimmanci san

1. Kusan yadda kuke sanya hannayenku yayin yin UPS, yawan aikin zai kasance masu amfani. Nisan nesa, ya fi shiga kafadu.

2. Idan kanaso ka sawwaka aikin tura-UPS, to ka huta da hannaye akan benci ko durkusa.

3. Idan kanaso, akasin haka, wahalad da aiwatar da tura-UPS, sanya ƙafa a kan benci ko wata ɗagawa. Mafi girman ƙafafu, zai zama da wuya a yi tura-UPS.

4. Don kara fadada da kara tasirin tura-UPS zaka iya aiwatar dasu a kan wasu kwanduna na musamman: yana tsayawa don turawa-UPS. A wannan yanayin, jiki zai nitse ƙasa da tsokoki don suyi aiki da ƙarfi.

5. Tsayawa don turawa-UPS ba wai kawai ba da damar fitar da tsokoki na kirji, kafadu da triceps ba, amma kuma yana rage haɗarin rauni ga wuyan hannu.

6. Idan baku da tasha ta musamman, zaku iya yin UPS na turawa akan Ganesh, shima zai taimaka wajen rage lodi a hannu.

7. Kafin turawa kayi kokarin yin atisaye domin gabobin kafadu, gwiwar hannu da hannu (motsi na kafadu, hannaye da wuyan hannu).

8. Idan kana da rauni wuyan hannu; yi amfani da bandeji na roba, zasu rage damuwa akan gabobin. Wannan gaskiya ne idan kun shirya yin plyometric push-UPS (game da abin da zamuyi magana a ƙasa).

9. Don kara karfin tsoka yi kokarin tura-UPS karamin adadi na maimaitawa ta amfani da hadadden gyare-gyare ko karin nauyi. Amma don asarar nauyi, ci gaba da jimiri da horo na aiki don matsawa zuwa ga haɓaka yawan maimaitawa.

10. A cikin daidaitaccen bayanin darussan an yarda don yin wasu gyare-gyare, saboda bambancin tsarin halittar jiki da sassauci. Ayyade wannan matsayin na dabinon, wanda ke samar da sauƙin tura UPS.

 

Yadda ake koyon yin tura-UPS daga ƙasa: shirin

Yana da kyau idan baku taɓa turawa ko dogon hutu ba a cikin gidan motsa jiki kuma kun rasa gwaninta. Yin tura UPS kowa na iya koyo ba tare da la'akari da jinsi da shekaru ba! Tabbas, kuna buƙatar aikin yau da kullun, amma don koyon yadda ake tura-UPS bashi da wahala kamar, misali, kamawa.

Abu mafi mahimmanci a tuna idan kana son koyon yadda ake yin U-UPS daga ƙasa yadda ya dace da kyau: koyaushe ya kamata ka bi madaidaiciyar dabara daga farkon maimaita aikin. Ko da idan ka fara ne da sauye-sauyen motsa jiki masu sauki, ka kula da tsari da dabara.

Domin fara tura UPS daga karce, muna baku shirin taka don masu farawa. Godiya ga wannan makircin, tura-UPS na iya koya kowane!

Shirye-shiryen makirci kan yadda ake koyon yin tura-UPS don masu farawa

Domin koyon yadda ake yin UPS-UPS a ƙasa, kuna buƙatar ƙware da 3 matakai na turawa. Kuna buƙatar ma'amala a kowace rana, kuna buƙatar aiwatar da saitunan 3-4 na iyakar reps a kowane saiti. Wataƙila ƙoƙarin farko ba zai ba ku damar yin tura-UPS sama da sau 5-10 ba, amma kowace rana za ku ci gaba.

Idan kun ji cewa a ƙarshen mako ba ku sami ci gaban da ake buƙata ba, ci gaba da yin gyare-gyare iri ɗaya na tura-UPS na ƙarin mako guda. Tafi zuwa mataki na gaba na wahala mafi kyau bayan zaku iya ayi tura-UPS sau 30-40 ba tare da tsangwama ba. Kar ka manta game da madaidaiciyar fasahar turawa-UPS!

Mako 1: Tura-UPS bango

Pushups daga bango - aikin da kowa zai iya samu. Irin wannan tura-UPS din tsaye shine babban aikin gabatarwa wanda zai taimake ka ka kara mallakar turawa.

Makon 2: Pushups daga gwiwoyi

Mataki na gaba na turawa daga gwiwoyi. Lura cewa koda tura UPS daga gwiwoyi, yakamata jiki ya kula da madaidaiciya, ƙashin ƙugu bai kamata ya hau ba.

Makon 3: tura UPS daga benci

Da zarar ka mallaki turawa daga gwiwoyi, za ka iya matsawa zuwa tura-UPS daga benci. Hankali, akwai sanarwa. Matsakaicin benci, sauƙin za ku ci nasara. Don haka zaku iya canza tsayin farfajiya, don haka yana shirya kansa a hankali don tura-UPS.

Makon 4: Pushups

Bayan makonni uku na tura-UPS na yau da kullun jikinka zai kasance a shirye don tura-UPS. Ka tuna cewa yana da kyau a yi ƙasa da reps, amma tare da cikakken ƙarfin (gwiwar hannu dole ne ya lanƙwasa zuwa digiri 90).

Zaka iya ci gaba da cigaba a cikin tura-UPS, zaɓi zaɓi tare da ƙarfafa ƙafafu a kan benci. Hakanan akwai wasu sauye-sauye masu rikitarwa da yawa na motsa jiki akan su za'a tattauna su a ƙasa.

Sau nawa kuke buƙatar yin UPS: sune zane-zane na tura-UPS

Maimaita cewa kada kuyi ƙoƙari don yawa, watsi da ƙima. Kari kan haka, ba lallai ba ne ko da yaushe a dage don kara yawan maimaitattun abubuwa. Sau nawa kuke buƙatar yin Tura-UPS - ya dogara da burin ku.

Don haka, akwai yanayi da yawa da zai yiwu:

1. Idan kana so yi girma kuma ƙara ƙarar ƙarfin tsoka, sa'annan matsawa cikin haɓakar nauyi da sarkakiya. Misali, yi amfani da fayafai daga sanda ko ɗaga ƙafafu a kan benci. Horon Circuit: 10-12 reps, 3-4 kusanci.

2. Idan kana so a rasa nauyi kuma sami sauƙi, sa'annan matsawa cikin haɓaka yawan maimaitawa. Yi maimaita 15-25 a cikin saiti 5. Mako-mako yana iya ƙara yawan adadin turawa-UPS ko matsawa zuwa rikitaccen rikitarwa.

3. Idan kana so don inganta ƙarfin hali da ƙarfin aiki, hakanan yana motsawa cikin shugabanci na ƙara yawan maimaitawa kuma zaɓi ƙarin ingantaccen gyare-gyare na tura UPS a ƙasa, gami da plyometric.

Misali na makircin turawa-UPS don ci gaba, kuzari da raunin nauyi:

Misali na makircin tura UPS don kara karfin tsoka:

21 tura-UPS a cikin sifco!

Muna ba ku zaɓi na musamman na: 21 tura-UPS a cikin GIF-rayarwa ta gani! Neman sauye-sauye na motsa jiki da aka kasu kashi 3 na wahala. Lura cewa yawancin motsa jiki yawanci ana ƙaddara shi ne ta hanyar halaye na mutum da takamaiman ƙwarewar horo, don haka kammala karatun ba na duniya bane.

Don kyaututtuka, na gode tashar youtube daga Luka Hocevar.

Pushups a ƙasa: Matakan 1 na rikitarwa

1. Wide tura UPS (Wide Tura sama)

2. Tura Turawa tare da daukaka hannaye (Tura sama tare da Isawa)

3. Turawa-UPS tare da taba gwiwa (K gwiwa Tafiya Tura sama)

4. Turawa-UPS tare da taba kafada (kafada Matsa Tura sama)

5. Bamuda Tura-UPS (Diamond Turawa)

6. Tura-UPS hagu da dama (A Cikin Turawa Sama)

7. Turawa-UPS tare da tafiya zuwa shugabanci (Lateral Tura sama)

Pushups a ƙasa: Mataki na 2 na wahala

1. Turawa a kafa daya (Kafa Daya Kafa Sama)

2. Turawa tare da tsalle zuwa kirji (Sanya ciki tare da Turawa sama)

3. Pushups-Spiderman (Spiderman Turawa)

4. Turawa tare da daga kafa (Turawa Jack)

5. Turawa tare da daskararrun makamai (Staggered Push up)

6. Pike tura-UPS (Pike Push up)

7. Nutsuwa-Turawa (Turawa zuwa Ruwa)

Pushups a ƙasa: Mataki na 3 na wahala

1. Turawa a hannu daya (Hannun Hannun Baya sama)

2. Turawa don maharba (Kibiya Turawa)

3. Tiger Pushups (Tiger Turawa)

4. Fuskokin Plyometric (Plyo Turawa)

5. Tura UPS tare da tafawa (Tafada Turawa)

 

6. Superman Tura-UPS (Superman Turawa)

7. Turawa da kwallayen magunguna (Medball Turawa)

Horar da bidiyo don tura UPS a cikin yaren Rasha

1. M horo: M tsokoki + Latsa

Омплексная тренировка: Грудные мышцы + Пресс - Babu Kiɗa

2. Manyan turawa guda 3 a kan girman nono

3. Pushups: yadda ake tura-UPS

Pushups yana ɗaya daga cikin na asali darussan don ƙarfafa tsokoki na babba, Ci gaban jiki gaba ɗaya, haɓaka horo na aiki da juriya. Idan kuna da hannu cikin motsa jiki a gida ko cikin zaure, tabbas kun haɗa da turawa a cikin horo.

Dubi kuma:

Makamai da kirji

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