1. Esikhundleni sokucindezela isifuba, zama ukusunduza
Ukucindezela kwesifuba kuhle ekusebenzeni imisipha yakho ye-pectoral-ngaphandle uma unezinkinga zehlombe. Esikhundleni salokho, yenza ama-push-ups (okujwayelekile noma amadolo), okuqinisa imisipha eqinisa amahlombe futhi uvumele amahlombe akho ukuba ahambe ngokukhululekile (okungenakukwazi ukukwenza endaweni yokucindezela ibhentshi). Indlela engcono kakhulu yokuthuthukisa i-push-up yakho ngokwakha amandla kancane kancane. Vumela imisipha yakho ijwayele ukunyakaza kuze kube yilapho iqala ukuzwa ujwayele. Awudingi umqeqeshi womuntu siqu noma ijimu ukuze ube muhle kuma-push-ups. Okudingayo yisethi yezitebhisi nemizuzu embalwa usuku ngalunye. Nazi amathiphu amaningi okuthuthukisa ifomu lakho .
2. Esikhundleni sokucindezela phezulu, zama ukuphakamisa ngaphambili
Ukuphusha ama-dumbbells phezu kwekhanda lakho kubuhlungu. Ukuze uphakamise amahlombe akho ngaphandle kobuhlungu, zama ukuphakamisa ngaphambili. Yima uqonde ne-dumbbell esandleni ngasinye, izintende zezandla zibheke phansi, futhi kancane uphakamise izingalo zakho zize zibe engeli engama-degree angu-90 ukusuka emzimbeni wakho. Hlehlisa umnyakazo ukuze wehlise izisindo—ngendlela ehamba kancane futhi elawulwayo—uye endaweni yokuqala; phinda izikhathi ezingu-12.
3. Esikhundleni sesibhakela, zama ukugwedla
Sithanda i-sesh enhle yesibhakela , kodwa ukubhoboza ngezindlela ezihlukene, kanye nomthelela wokushaya isikhwama, kungalimaza. Ukuze uthole i-cardio ehambisana namahlombe engeziwe, gxuma ungene emshinini wokugwedla ongaphakathi . Ngenkathi ugwedla, amandla akho amaningi avela emilenzeni yakho, ngakho-ke amahlombe akho awasebenzi ngokweqile kodwa ayasebenza. Zama ukushintshanisa umzuzu owodwa wokusunduza okuqinile ngomzuzu owodwa wokuphusha ukuphumula (isimo esihle kodwa ukucindezela okuncane) imizuzu engu-15.
4. Esikhundleni samadiphu ebhentshi e-triceps, zama ama-triceps push-ups
Ukucwiliswa kwebhentshi kubeka ithoni yokucindezela emahlombe akho futhi akuyona inketho enhle kungakhathaliseki ukuthi ubuhlungu behlombe. Ukuze uqondise kangcono eyakho ama-triceps , zama ama-triceps push-ups. Ngena endaweni evamile yokusunduza (futhi, evamile noma eshintshiwe), kodwa gcina izandla zakho ziseduze njengoba wehlisela isifuba sakho phansi ukuze izingalo zakho nezindololwane kufakwe uziphu ezinhlangothini zakho. Phinda umzuzu owodwa.
OKUhlobene : 5 Ukuzivocavoca Okukubi Ngempela
