Ngaba awukwazi ukwenza i-Push-Up? Akukho ngxaki, sebenzisa nje izinyuko zakho

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Akukho nto ikufanele yenziwe iza lula kwaye i-push-up eyaziwayo ayifani. Sonke sikhona: Uphakathi kwe ukuzilolonga kwaye ngequbuliso umqeqeshi uvela ezantsi kwiplanga kwaye ubhengeze ukuba lixesha lokutyhala. Uphinde waphinda kabini kwaye sele uziva iingalo zakho zingcangcazela. Ukuphindaphinda okune, umva wakho uqala ukuqaqamba kwaye izihlahla zakho zivutha umlilo.

Ii-push-ups zifuna umthamo omkhulu wamandla kwaye zibandakanywe kakhulu amaqela ahlukeneyo emisipha kuquka i-triceps, i-pecs kunye namagxa kunye nomqolo wakho ongaphantsi, isinqe kunye nombindi (liplanga elihambayo emva kwayo yonke into). Xa utyhala phantsi, ushukuma malunga neepesenti ezingama-65 zobunzima bomzimba wakho, UJeff Halevy , ngaphambili Namhlanje Bonisa umnxibelelanisi kunye nomseki we I-Apex Human Performance uyachaza. Lo ngumlinganiselo obonakeleyo wobunzima obuzakucinezela ibhentshi. Ukuba unobunzima obuziikhilogram ezili-150 oko kuthetha ukuba usebenza malunga neeponti ezili-100 ngalo lonke ixesha uthoba kwaye uphakamisa. Kwaye i-push-ups imalunga nokuzinza. Ukuba izisu zakho azibandakanyekanga, awuyi kukwazi ukugcina ifom efanelekileyo. Umqolo wakho uya kugoba, isinqe sakho siya kuthi nkxu kwaye awusokuze udlule kwezo zihlandlo zimbalwa zokuqala.

Eyona ndlela yokuphucula i-push-up yakho kukwakha ngokuthe ngcembe amandla. Vumela izihlunu zakho ziqhelane nentshukumo de iqale ukuziva iqhelekile. Awudingi umqeqeshi wobuqu okanye indawo yokuzivocavoca ukuze ube mhle kwi-push-ups. Into oyifunayo yisethi yezitebhisi kunye nemizuzu embalwa ngosuku ngalunye.

Ukuqala uhambo lwakho lokunyuka, kuya kufuneka uqale ufumane ibhentshi yakho. Ibenchmark yakho iya kukuxelela apho ukhoyo, amandla-bulumko, uHalevy uyasixelela. Ziqhelanise nokwenza i-push-up kumanqanaba ambalwa ahlukeneyo ngezinyuko izandla zakho zibe ububanzi begxalaba ecaleni kumda wenyathelo. Yiza kwiinzwane zakho njengoko kufuneka kwaye ugcine intloko, umva kunye nemilenze kumgca ochanekileyo. Ukuphakama kwenqanaba, kuya kuba lula kuba i-engile phakathi komzimba wakho kunye nomhlaba inkulu (ithetha ukuba uhamba ngaphantsi kobunzima bakho). Fumana inqanaba apho ungenza khona i-push-ups ezisixhenxe. Kusenokungabi lula, kodwa kufanele ukuba kwenzeke. Obu bubuninzi be-rep-rep bubude bakho obufanelekileyo bokuqala. Iveki nganye, uya kuqhubela phambili ngokuthe chu, kuqala ngokunyusa inani lee-reps kwaye emva koko uthobe ukuphakama kwenyathelo lakho.

Indlela oqhubela phambili ngayo kule nkqubo iya kuxhomekeka kwinqanaba lakho lokuzilolonga ngoku, kodwa kwitotali ye-push-up entsha sicele uHalevy ukuba abelane ngesicwangciso sakhe sokuqhubela phambili asithandayo. Kwiveki yokuqala, yenza ii-reps ezintlanu yonke imihla kubude obumiselwe kwangaphambili. Kwiveki yesibini, yenza iiseti ezimbini zokuphindaphinda ezintlanu ngosuku. Kwiveki yesithathu, yenza iiseti ezintathu zokuphindaphinda ezintlanu ngosuku. Njengoko usiya kwiveki yesine, yehlisa inyathelo elinye kwaye uphinde oku kuqhubekela phambili kwerep ngeveki. Qhubeka uthoba de ufikelele emhlabeni. Ngeli xesha, uya kukwazi ukwenza iseti enye yee-push-ups ezintlanu uwedwa, ungabila. Kukuzibophelela kwemihla ngemihla, kodwa akuyi kuthatha ixesha elininzi kwaye yinto onokuyenza ngokulula phakathi Iintlanganiso zoom okanye i-carpool pickups ngaphandle kokubila.

Xa umthambo uphumile kuluhlu lwethu lwentshukumo, uhlengahlengiso yindlela entle yokuvuna izibonelelo ezifanayo ngaphandle koxinzelelo. Ukuqhubela phambili, sihlala sixelelwa ukuba siguqule ngokuhla ngamadolo. Nangona ungeke uzilimaze ngale ndlela, ukuyenza itshintshe i-leverage yentshukumo, ethi itshintshe imisipha ojolise kuyo. Ewe, kuba lula kumzimba ongasentla, uHalevy uyacacisa, kodwa ikwatshintsha iziko lakho lobunzima. Oku kuthetha imisipha yakho undoqo —ngokukodwa amazantsi esisu akho—akusadibanisi. Kunokuba bakhuphe umthwalo olula, bashiywa ngaphandle ngokupheleleyo. Ukwakha ngokwenene ukuya kwi-push-up yokwenyani, ukuqhubela phambili ukusuka kwizinyuko kuya kuba luncedo ngakumbi kuba uqeqesha izihlunu kumbindi wakho kunye nezinqe ukuba zibandakanywe kwintshukumo ukusuka kusuku lokuqala. Okukhona uyazi.

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