I-pull-up iyinhlangano yegolide yokuzivocavoca iqembu lemisipha yesitho esiphezulu, elingenziwa ekhaya, futhi lingenye yezinto zokuhlola ekilasini lesikole esiphakathi semfundo yomzimba.

Ukubambelela isikhathi eside ekuqeqesheni ukudonsa kungathuthukisa amandla omzimba aphezulu, kuthuthukise ukusebenzelana komzimba nokuzinza, kukusize ulolonge unxantathu ohlanekezelwe obukeka kahle, kuyilapho uthuthukisa inani eliyisisekelo le-metabolic, uvimbele ukunqwabelana kwamafutha.

Ukunamathela ekuqeqesheni ukudonsa, kungakhuthaza ukujikeleza kwegazi, kusebenze ihlombe nangemuva, iqembu lemisipha yengalo, likusize uthuthukise ubuhlungu be-back, izinkinga ze-muscle strain, kodwa futhi uthuthukise ukuma, umise ukuma okuqondile.

Kubantu abaningi, ukuqeqeshwa kokudonsa kunzima, ungakwazi ukuqeda kalula ama-push-ups angu-10, kodwa hhayi ukuqedela ukudonsa okujwayelekile. Ngakho-ke, mangaki ama-pull-ups ongawaqeda ngesikhathi esisodwa?

Kuyini ukudonsa okujwayelekile? Funda lawa maphuzu esenzo:

1️⃣ Okokuqala thola into engabanjwa, njengebha evundlile, ibha enqamulayo, njll. Bamba izandla zakho uqinise ibha evundlile, phakamisa izinyawo zakho phansi, futhi ugcine izingalo nomzimba wakho kuphambana.

2️⃣ Thatha umoya ojulile bese uphumuza umzimba wakho ngaphambi kokuba uqale ukwenza ama-pull-ups.

3️⃣ Bese ugoba izingalo zakho futhi udonsele umzimba wakho phezulu kuze kube yilapho isilevu sakho sifika endaweni yebha evundlile. Kuleli qophelo, ingalo kufanele igotshwe ngokuphelele.

4️⃣ Bamba indawo. Endaweni yakho ephakeme kakhulu, bamba indawo imizuzwana embalwa. Umzimba wakho kufanele uqonde ngokuphelele futhi izinyawo zakho kuphela zisuke phansi.

5️⃣ bese wehlisa kancane ubuyele endaweni yokuqala. Ingalo kufanele yelulwe ngokugcwele kuleli phuzu. Phinda ukunyakaza okungenhla, kunconywa ukwenza amasethi angu-3-5 we-8-12 reps isikhathi ngasinye.

Nazi izinto ezimbalwa okufanele uzikhumbule lapho wenza ama-pull-ups:

1. Gcina umzimba wakho uqondile futhi ungagobi okhalweni noma emhlane.

2. Ungasebenzisi inertia ukuze uphoqelele, kodwa thembela emandleni emisipha ukuze uphakamise umzimba.

3. Lapho wehlisa umzimba wakho, ungazixegi ngokungazelele izingalo zakho, kodwa uzehlise kancane.

4. Uma ungakwazi ukuqeda ukudonsa ngokugcwele, zama ukudonsa kancane, noma usebenzise i-AIDS noma wehlise ubunzima.