Ingabe ujwayelene nokudonsa?

Ama-Pull-ups kuwumsebenzi osebenza kahle kakhulu osebenza umhlane wakho, izingalo nomgogodla, uthuthukisa amandla nemisipha, futhi ulolonge umzimba wakho.

Ngaphezu kwalokho, ngokungafani nokuqeqeshwa kwengxenye eyodwa efana nokuphakamisa izinsimbi, ukuqeqeshwa kokudonsa kungakhuthaza ukusebenzisana komzimba wonke kanye nekhono lokugijima, futhi kuthuthukise ikhono lokugijima.

Indlela yokwenza ukudonsa okujwayelekile?

Okokuqala, ukuthola ibha, ukuphakama kufanele kube ingalo yakho iqonde, isithende sisuka phansi mayelana ne-10-20 cm.

Bese, ubambe ibha izintende zakho zibheke ngaphandle neminwe yakho ibheke phambili.

Hola umoya, qinisa umgogodla wakho, bese udonsa kuze kube yilapho isilevu sakho siphezu kwebha, kuyilapho ukhipha umoya.

Ekugcineni, yehla kancane bese uphefumula futhi.

Ama-Pull-ups ukunyakaza kwe-anaerobic okungadingi ukuzivocavoca nsuku zonke, gcina imvamisa yokuqeqeshwa njalo ngolunye usuku, i-100 isikhathi ngasinye, engahlukaniswa ngesidlo sakusihlwa esengeziwe.

Ngakho-ke, yiziphi izinzuzo zokwenza ama-pull-ups angu-100 njalo ngolunye usuku?

Ukwenza ama-pull-ups angu-100 ngosuku isikhathi eside kungakhuphula imisipha namandla, kuthuthukise ukuma komzimba nokuzinza, futhi kuthuthukise ikhono lokugijima.

Ngaphezu kwalokho, ukunamathela ekudonseni kungakhuthaza nokujikeleza kwegazi, kuqinise umsebenzi we-cardiopulmonary, kuthuthukise ukuzivikela komzimba futhi kuvimbele izifo ezingapheli, futhi kuthuthukise inkomba yabo yezempilo.

Ngamafuphi, ukwenza ukudonsa, qaphela kancane kancane ukwandisa inani lokuqeqeshwa, njengokuthi: kusukela ekudonseni okuphansi, ukuthuthukisa kancane kancane amandla emisipha, bese wenza ukuqeqeshwa okujwayelekile kokudonsa, ukuze ukwazi ukunamathela kangcono futhi ugweme ukuyeka phakathi.