Ukudonsa kuyindlela eyisisekelo yokuqeqeshwa kwamandla omzimba aphezulu, okungakha ngempumelelo amandla emisipha nokuqina, futhi kwakhe imigqa eqinile yemisipha.

Kulo mnyakazo, udinga ukulungisa ibha evundlile, ume endaweni ephakeme, bese usebenzisa amandla ezingalo zakho nomhlane ukuze udonsele umzimba wakho phezulu kuze kube yilapho isilevu sakho sidlula ubude beplatifomu.

Kungani ukwenza ama-pull-ups? Izinzuzo ezi-5 ezizokuza kuwe:

1. Ukwandisa amandla omzimba angaphezulu: Ukudonsa kuyindlela yokuqeqesha amandla omzimba angaphezulu esebenza kahle kakhulu engathuthukisa amandla ehlombe, ingemuva nengalo futhi yakhe unxantathu ohlanekezelwe obukeka kahle.

2. Thuthukisa ukukhuthazela komzimba wakho: Ukudonsa kudinga amandla aqhubekayo nokubekezela, ukuphikelela kwesikhathi eside kuzothuthukisa ukukhuthazela komzimba wakho nokuzinza kwemisipha, futhi kukwenze ube namandla.

3. Sebenzisa imisipha ewumgogodla: Ukudonsa kudinga ukusebenzisana komzimba wonke, okungasebenzisa ukuzinza namandla emisipha ewumgogodla futhi kukusize uthuthukise ukusebenza kwezemidlalo.

4. Thuthukisa umsebenzi we-cardiorespiratory: Ukudonsa kudinga inani elikhulu lokunikezwa komoya-mpilo, okungakhuthaza ukujikeleza kwegazi futhi kuthuthukise ngokuphumelelayo umsebenzi we-cardiorespiratory.

5. Thuthukisa i-metabolism yakho eyisisekelo: Ukudonsa kuwukuqeqeshwa okuphezulu okungaqinisa imisipha yomzimba wakho, kwandise umzimba wakho oyisisekelo, ukushisa amafutha, ukunciphisa ithuba lokukhuluphala, futhi kukusize ukwakha isibalo esingcono.

Indlela yokwenza ama-pull-ups ngendlela efanele?

1. Thola inkundla elungile: Thola inkundla yobude obufanele evumela ukuthi isilevu sakho siphakame ngaphezu kobude beplathifomu.

2. Bamba unqenqema lwepulatifomu: Bamba unqenqema lwepulatifomu ulibambe elibanzi noma elincane, izingalo zakho ziqonde.

3. Ukwehla kancane: Yehlisa kancane kancane umzimba wakho kuze kube yilapho izingalo zakho ziqondile, bese uzidonsa futhi uphinde.

Isifinyezo: Ukudonsa kuyindlela ephumelela kakhulu yokuqeqesha engagcini nje ukwandisa amandla emisipha nokukhuthazela, kodwa futhi kuthuthukisa ukuzinza okuyisisekelo komzimba kanye nomsebenzi we-cardiorespiratory. Uma ufuna ukuba namandla, zama ukudonsa phezulu.