Ukuzivocavoca njalo njalo kungenza umphumela olindelekile. Isizathu wukuthi asikwenziwa ngendlela efanele. Yingakho, ngokucabangela umbuzo wokuthi ungasuka kanjani ocansini, kubalulekile hhayi nje ukuthi ujwayele izinhlobo eziphumelelayo zalolu hlelo, kepha ungakhohlwa nezisekelo ezakha isisekelo.
Amantombazane adinga kanjani ukuphoqa kanzima?
Ngakho, Abaqalayo kufanele balandelele inqubo yendabuko yokusekela . Yilokho lapho izintende zethu zingaphansi, iminwe kufanele "ibheke" phambili, futhi izandla kufanele zibekwe endaweni yobubanzi bamahlombe. Okungalungile kuphela kule nqubo ukuthi akuyikuhlakulela amabhulashi. Ukulungisa lokhu, bafakela ezindaweni ezithambile ezinqabeni zabo, kodwa le ndlela ayimelani, ngakho-ke akumangazi ukuthi ukuqhuma ama-fist kungukuzivocavoca kwesilisa kuphela.
Ungakhohlwa ngesimo esifanele sezandla. Khumbula ukuthi umthwalo omkhulu kunemisipha yehlombe, i-triceps. Lokhu kuphakamisa ukuthi kubalulekile ukunamathela esimweni esivamile: izingalo ziyi-width-width ngaphandle, izingxube zomzimba zisesigabeni sama-45 degrees. Kulokhu, lo mthwalo uzosatshalaliswa ngokulinganayo, ngakho-ke, kuzoba lula ukuphuma.
Ufuna ukusebenzisa imisipha ye-deltoid ne-pectoral? Bese ufake izandla zakho ngokubanzi. Imisipha encane ye-pectoralis ne-triceps ifaka uma izingxube zifakwa ngokufanayo nomzimba. Kubalulekile ukuthi ungakhohlwa ukuthi ukuqhuma okufanelekile uma uzwa imisipha yesifuba sakho. Ngakho-ke, ngenxa yalesi sizathu silala phansi, sicindezela phambili kwesigcawu esifubeni sethu, bese kancane kancane sithatha isandla sethu phambili, sicabanga ukuthi uphonsela into ethile ngaphandle kwakho. Gcina imisipha yakho yesifuba iqinile.
Qiniseka ukuthi ubukela umzimba wakho. Kufanele kufane nekhanda elixilisiwe kusukela ohlangothini: akukho izindebe namadolo aguqe akufanele kube. Lesi sikhundla sizokusiza ukuba ucindezele ucingo. Futhi, siphinde sibuyise ikhanda kancane noma siyibeke esimweni sezinga. Ukuwa phansi, ukuvuselela, ukuphakamisa umzimba - kufanele kukhunjulwe.
Awudingi ukucindezela izikhathi ezingu-100 ngendlela eyodwa. Into esemqoka ayinani, kodwa ikhwalithi. Ngakho, indlela engcono kakhulu yindlela engu-5 ye-push-ups encane engama-20 ngekhefu lama-35.
Ngokungafani ne-push-up yamadoda, abesifazane akudingeki baphile. Qinisekisa ukuthi ukuzivocavoca kwakho komzimba kungokwezikhathi eziphakathi futhi kube nokunyakaza okuhle. Ungakhohlwa ukudweba esiswini sakho. Ukuze ugweme ukulimala, futhi ngisho nokungahambi kahle, ngaphambi kokuqala ukusebenza, ususe yonke imihlobiso futhi ugqoke izingubo ezikhululekile. Lokhu okugcineni, akufanele kube yinkimbinkimbi kakhulu, futhi i-T-shirt akufanele ibe ngamasayizi amaningana amakhulu (isibonelo, ngesikhathi sokucindezela, imikhono emide ingaphazamisa wena).
Indlela okudingeka ufunde ngayo ukuphuma ngendlela efanele kusukela phansi - uhlelo lokuqeqeshwa ngokomzimba
I-classic version yacatshangwa ngenhla. Cabanga ukuqhuma-phansi emadolweni, okuyinto inguqulo elula yalolu hlelo. Ngakho-ke, siphumula izinyawo zethu hhayi ngeminwe yethu phansi, kodwa sincika emadolweni ethu. Kubalulekile ukuthi ungakhohlwa ukuthi inzwane yemilenze kufanele ibe yinkinga yokukhuliswa.
Ufuna umsebenzi omningi? Bese sithatha i- fitball . Kuye esibeka izinyawo zethu. Ngenxa yalokho, phakathi komhlabathi kanye nemilenze yakho kufanele kube yi-slope, i-angle yayo eyi-degrees ayi-10.
Amantombazane aqeqeshwa kahle kakhulu angakwazi ukukhipha, ngokulungele ukulungisa kabusha ukwesekwa kuze kube ngakwesokudla, bese ungena ngakwesokunxele. Lapha kuzodingeka ukhuthaze nje ukuphuma ngaphandle, kodwa nokugcina ibhalansi. Ungakhohlwa ukuthi phansi kufanele kube nesigqoko esinomlenze owodwa kuphela.