Awukwazi Ukwenza I-Push-Up? Akunankinga, Vele Sebenzisa Izitezi Zakho

Amagama Amahle Kakhulu Ezingane

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Akukho lutho olufanele ukwenziwa oluza lula futhi i-push-up edume kabi iyafana. Sonke sikhona: Uphakathi kwe Zivocavoce futhi kungazelelwe umfundisi avele aqhamuke epulangeni amemezele ukuthi sekuyisikhathi sokuphusha. Unezimpendulo ezimbili kuphela futhi usuvele uzizwe izingalo zakho zinyakaza. Ukuphindaphinda okune, iqolo lakho liqala ukuqaqamba futhi izihlakala zakho ziyavutha.

Ama-push-ups adinga inani elikhulu lamandla futhi ahlanganiswe kakhulu yamaqembu emisipha ehlukene okuhlanganisa i-triceps, ama-pecs namahlombe kanye nomhlane wakho ophansi, okhalo kanye nomgogodla (kuyipulangwe elihambayo phela). Uma uphusha phansi, uhambisa cishe amaphesenti angama-65 wesisindo somzimba wakho, Jeff Halevy , ngaphambili Namuhla Show umlobeli kanye nomsunguli we I-Apex Human Performance kuchaza. Lesi yisamba esikhulu sesisindo okufanele sicindezele ibhentshi. Uma unesisindo esingamaphawundi angu-150 lokho kusho ukuthi usebenza cishe ngamakhilogremu angu-100 njalo uma wehlisa futhi uphakamisa. Futhi ama-push-ups amayelana nokuzinza. Uma izisu zakho zingabambisene, ngeke ukwazi ukugcina isimo esifanele. Umhlane wakho uzogoba, izinqulu zakho zizocwila futhi awusoze wadlula lawo ma-reps ambalwa okuqala.

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.

Ukuze uqale uhambo lwakho lokukhuphuka, uzodinga kuqala ukuthola ibhentshimakhi yakho. Ibhentshimakhi yakho izokutshela ukuthi ukuphi, uhlakaniphe ngamandla, uHalevy uyasitshela. Zijwayeze ukwenza i-push-up ezitebhisini ezimbalwa ezihlukene izandla zakho zibe ububanzi behlombe emaphethelweni esinyathelo. Khuphuka ezinzwaneni zakho njengoba kudingeka futhi ugcine ikhanda lakho, umhlane nemilenze kumugqa oqondile. Uma isinyathelo siphakeme, kuzoba lula kakhulu njengoba i-engeli phakathi komzimba wakho nomhlabathi inkulu (okusho ukuthi uhamba kancane kwesisindo sakho). Thola izinga lapho ungenza khona ama-push-ups ayisikhombisa. Kungase kungabi lula, kodwa kufanele kwenzeke. Lesi sibalo se-seven-rep ubude bakho bokuqala obuhle. Isonto ngalinye, uzothuthuka kancane kancane, okokuqala ngokwandisa inani lokuphindaphinda bese wehlisa ukuphakama kwesinyathelo sakho.

Ukuthi uqhubeka kanjani ngale sistimu kuzoncika kuleveli yakho yokufaneleka yamanje, kodwa kwabasanda kuhlanganyela bephelele sicele u-Halevy ukuthi abelane ngohlelo lwakhe aluncamelayo lokuqhubeka. Ngesonto lokuqala, yenza izimpinda ezinhlanu nsuku zonke ngokuphakama kwakho okunqunywe kusengaphambili. Esontweni lesibili, yenza amasethi amabili wokuphindaphinda kahlanu ngosuku. Esontweni lesithathu, yenza amasethi amathathu wokuphindaphinda kahlanu ngosuku. Njengoba ungena evikini lesine, yehlisa phansi isinyathelo esisodwa bese uphinda lokhu kuqhubekela phambili kwe-rep kwamasonto onke. Qhubeka wehlisa uze ufike phansi. Kuleli qophelo, uzokwazi ukwenza isethi eyodwa yama-push-ups amahlanu uwedwa, ungajuluki. Ukuzibophezela kwansuku zonke, kodwa ngeke kuthathe isikhathi esiningi futhi kuyinto ongayenza kalula phakathi Imihlangano yokusondeza noma ama-pickup e-carpool ngaphandle kokujuluka.

Uma izivivinyo zingekho ohlwini lwethu lokunyakaza, ukulungisa kuyindlela enhle yokuzuza izinzuzo ezifanayo ngaphandle kobunzima. Kuma-push-ups, sivame ukutshelwa ukuthi siguqule ngokuguqa ngamadolo. Nakuba ungeke uzilimaze ngale ndlela, ukuyenza ishintsha amandla okunyakaza, okube kushintsha imisipha oyiqondise. Yebo, kuba lula emzimbeni ongaphezulu, kuchaza u-Halevy, kodwa futhi kushintsha isikhungo sakho sesisindo. Lokhu kusho imisipha engaphakathi kwakho umnyombo -ikakhulukazi izinqe zakho ezingezansi-azisajola. Esikhundleni sokuvala umthwalo omncane, bashiywa ngaphandle ngokuphelele. Ukuze wakhele ngempela i-push-up yangempela, ukuqhubekela phambili kusukela ezitebhisini kuyoba nenzuzo enkulu ngoba uqeqesha imisipha enkabeni yakho nasezinqulwini ukuze zifakwe ukunyakaza kusukela ngosuku lokuqala. Uma wazi okwengeziwe.

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