Indlela yokwenza i-push-up evamile?

Okokuqala qiniseka ukuthi umzimba wakho usemgqeni oqondile, uwugcine uqinile kusukela ekhanda kuya ezinyaweni zakho, futhi ugweme ukucwila noma ukuphakamisa ukhalo lwakho. Uma ubambe izandla zakho phansi, iminwe kufanele ibheke phambili futhi izintende kufanele zihambisane nomhlabathi, okungasabalalisa kangcono amandla futhi kunciphise ukucindezela ezihlakaleni.

Lapho wehla, isifuba sakho kufanele sibe seduze nomhlabathi, kodwa singathinti phansi, bese uphushela phezulu ngokushesha, ugcine izindololwane zakho ziseduze nomzimba wakho futhi ugweme ukusabalala.

Ngaphezu kokuma ngendlela efanele, ukuphefumula kuyisihluthulelo. Donsa umoya njengoba wehla futhi ukhipha umoya njengoba uphushela phezulu ukuze usebenzise kangcono amandla emisipha yakho eyinhloko.

Ngaphezu kwalokho, ukuqeqeshwa akufanele kuphuthunyiswe, kufanele kube kancane kancane, kusukela ezikhathini ezimbalwa, kancane kancane ukwandisa ubunzima nobuningi. Lokhu kungagwema ukuqina kwemisipha, kodwa futhi kungazivumelanisa kangcono futhi kuthuthuke.

Umzuzu owodwa uphusha-ups ojwayelekile 60 yiliphi izinga?

Ezweni lokufaneleka, ama-push-ups abhekwa njengesilinganiso esibalulekile samandla ayisisekelo omuntu ngoba asebenza isifuba, i-triceps nemisipha yehlombe ngesikhathi esisodwa.

Ngokuvamile, umuntu ojwayelekile ongaqeqeshiwe angakwazi kuphela ukuqedela ama-push-ups ajwayelekile ayishumi nambili noma amabili ngomzuzu.

Ngakho-ke, ukukwazi ukuqedela ama-push-ups ajwayelekile angama-60 ngomzuzu owodwa kwanele ukukhombisa ukuthi umuntu udlule izinga elijwayelekile mayelana nokuqina komzimba namandla emisipha. Ukusebenza okunjalo kuvame ukutholakala kuphela ngemva kwesikhathi eside sokuqeqeshwa okuhlelekile, ngesisekelo esiphezulu somzimba nokukhuthazela kwemisipha.

Kodwa-ke, kubalulekile ukuqaphela ukuthi inani lama-push-ups aqediwe akuwona kuphela isilinganiso sempilo yomuntu noma izinga lokuqina komzimba. Izinga lama-push-ups aqediwe, izinga elijwayelekile lokunyakaza, kanye nempilo yonke yomuntu ngamunye kubaluleke ngokulinganayo.

Ngaphezu kwalokho, abantu abahlukene bazohluka ekugcizeleleni nasekuqeqeshweni kokuqeqeshwa kwamandla, okuzophinde kube nomthelela ekusebenzeni kwabo kwe-push-up.