Emigudwini yokuqina, ukusunduza kuwumnyakazo ojwayelekile kakhulu, sizophumelela ukuhlolwa ngokomzimba kokusunduza kusukela esikoleni, ukusunduza nakho kuyisenzo se-ace ukuncintisana namandla aphezulu omzimba.

Ngakho-ke, yiziphi izinzuzo zokunamathela ekuqeqeshweni kwe-push-up?

1, ukuqeqeshwa kwe-push-ups kungaqinisa iqembu lemisipha engaphezulu, kukhuphule ukusetshenziswa kwekhalori, kukusize uthuthukise inani eliyisisekelo le-metabolic, kusize ukushisa amafutha nokuma.

2, ukuqeqeshwa kwe-push-ups kungakhuthaza ukujikeleza kwegazi, kuqinise umsebenzi we-cardiopulmonary, ukusheshisa ukukhishwa kwemfucuza, ukuthuthukisa izifo ezintathu eziphezulu, ukuthuthukisa inkomba yezempilo.

I-3, ukuqeqeshwa kwe-push-up kungathuthukisa inkinga ye-hunchback, kukusize umise ukuma okuqondile, ukuze uthuthukise isimo sabo sengqondo nesithombe.

4, ukuqeqeshwa kwe-push-up kungakhuthaza ukukhiqizwa kwe-dopamine, kukusize ukhulule ingcindezi, kuxoshe imizwa engemihle, futhi kukugcina unethemba futhi unethemba.

Ingabe ama-push-up ayi-100 ngosuku angakha imisipha yesifuba eqinile?

Okokuqala, ukuqeqeshwa kwe-push-up kungashukumisa imisipha yesifuba, kodwa ukukhuthazwa kwemisipha yesifuba kuhlukile ezindaweni ezahlukene, futhi ukunyakaza okujwayelekile kwe-push-up kuvuselela imisipha yesifuba ngokujulile.

Ngakho-ke, i-push-up evamile ibonakala kanjani? Gcina izandla zakho zibe ububanzi behlombe noma kancane, qinisa imisipha yakho eyinhloko, gcina umzimba wakho umugqa oqondile, bese u-Engela izingalo zakho ezingenhla emzimbeni wakho cishe ngama-degree angama-45-60, bese ugoba kancane izindololwane zakho ezingalweni zakho eziqondile ukuze ubone ukuthi kanjani. eziningi ongazibamba.

Uma uphusha ukuqeqeshwa, uma cishe u-10-20 ukhathele iqembu ngalinye, amaqembu amaningi okuqeqesha isikhathi ngasinye, futhi ngaphezu kwe-100 isikhathi ngasinye, ungadlala umphumela wokuqinisa imisipha futhi ukusize uqinise imisipha yesifuba sakho.

Uma ungakwazi ukuqedela kalula ama-push-ups angu-50 ngesikhathi esisodwa, kubonisa ukuthi ukukhula kwemisipha sekufinyelele ibhodlela, futhi kulokhu udinga ukwandisa amandla ezithende noma ukuqeqeshwa kwesisindo, ngaphandle kwalokho imisipha ayikwazi ukuqhubeka ikhula futhi ibe namandla. .

Kulabo abangakwazi ukuqeda ama-push-ups ajwayelekile ayi-5 ngasikhathi sinye, kunconywa ukuthi unciphise ubunzima bokuqeqeshwa, uqale ukuqeqeshwa kusuka kuma-push-ups aphezulu, uthuthukise kancane amandla omzimba ongaphezulu bese uzama ukuqeqeshwa okujwayelekile kwe-push-ups, okungase kufinyelele umphumela omuhle wokwakha imisipha.

Okwesibili, ukuphumula okwanele kubaluleke kakhulu, ukuqeqeshwa kwe-push up akudingi ukuzivocavoca nsuku zonke, lapho uvuselela ngokugcwele imisipha yesifuba, imisipha izoba sesimweni esidabukile, ngokuvamile kuthatha izinsuku ezingu-3 ukulungisa, ungakwazi ukuzivocavoca kanye njalo 2- Izinsuku ezi-3, ukuze umsipha ukhule uqine futhi ugcwale.

Okwesithathu, ukudla kudinga futhi ukunaka, ukukhula kwemisipha akuhlukaniseki nokwesekwa kwamaprotheni, sidinga ukudla okunamafutha aphansi kakhulu okunamaprotheni, njengesifuba senkukhu, inhlanzi, imikhiqizo yobisi, izimfanzi nokunye ukudla, kuyilapho. nemifino ene-fiber ephezulu, ukuze isize ukulungisa umzimba.