Ukusetyenziswa rhoqo rhoqo kunokuvelisa umphumo olindelekileyo. Isizathu kukuba ayenziwa ngokuchanekileyo. Kungenxa yoko, ngokuqwalasela umbuzo wendlela yokuphelisa ngokuthe ngqo ukulala ngokwesini, kubalulekile ukuba ungayazi nje kuphela iintlobo ezintle zolu hlobo, kodwa ungakulibala malunga neziseko ezenza isiseko sawo.
Amantombazana kufuneka afake njani nzima?
Ngoko ke, abaqali kufuneka bahambelane nekhono lokunyusa . Yinto yokuba xa iintendelezo zethu zisezantsi, iminwe kufuneka 'ijonge phambili,' kwaye izandla mazibekwe kwindawo yobubanzi bamagxa. Okukuphela kwengozi yile nqubo kukuba ayikuhlakuli. Ukulungisa oku, baxhamla kwiindawo ezizithobileyo kwiintonga zabo, kodwa le ndlela ayimi ngalunye, kwaye ke akumangalisi ukuba ukuqhutyelwa kweengqungquthela kuyisenzo somntu.
Musa ukulibala malunga nesimo esifanelekileyo sezandla. Khumbula ukuba umthwalo omkhulu kunamahlombe ehlombe, i-triceps. Oku kubonisa ukuba kubalulekile ukunamathela kwisimo esifanelekileyo: iingalo zibubanzi begxalaba, ububanzi bombutho bunokungama-45 degrees. Kule meko, umthwalo uya kuhanjiswa ngokufanayo, ngoko ke kuya kuba lula ukuphuma.
Ngaba ufuna ukusebenzisa i-deltoid kunye ne-pectoral muscle? Emva koko faka izandla zakho zibanzi. Imisipha encinci ye-pectoralis kunye ne-triceps iguqa ukuba izibonda zibekwe ngokufanayo nomzimba. Kubalulekile ukuba ungalokothi ukhohlwe ukuba i-push-up efanelekileyo xa uvakalelwa izihlunu zesifuba sakho. Ngoko ke, ngenxa yale njongo silala phantsi, sicinezela icala langaphambili lentendeni esiya esifubeni sethu, kwaye ngokukhawuleza sithatha isandla sethu phambili, sicinga ukuba uphonsela into ngaphandle kwakho. Gcina imisipha yakho yesifuba iqinile.
Qiniseka ukuba ubukele umzimba wakho. Kumele kufane nomtya ohlangeneyo ukusuka kwicala: akukho magwegwe kunye namadolo aguqe akufanele abe. Esi sikhundla siyakunceda ukuba ucinezele umshicileli. Kwakhona, siyibuyisele intloko encinane okanye siyibambe kwindawo yezinga. Ukuhla, ukunyusa, ukuphakamisa umzimba - kufuneka uhanjiswe.
Awudingi ukunyathelisa amaxesha angama-100 ngenye indlela. Into ephambili ayikho ubuninzi, kodwa umgangatho. Ngoko, indlela efanelekileyo yindlela e-5 yokwenza i-slow-ups engama-20 kunye nokuphuka kwemizuzwana engama-35.
Ngokungafani ne-push-up yamadoda, abafazi akumele babukhali. Qinisekisa ukuba izivivinyo zakho zomzimba ziphakathi kwetpo ephakathi kwaye unentshukumo efanelekileyo. Musa ukulibala ukudweba esiswini sakho. Ukuze ugweme ukulimala, kwaye ungakhathazeki ngokubanzi, ngaphambi kokuba uqale ukusebenza, susa yonke imihlobiso kwaye ugqoke iimpahla ezintle. Okokugqibela, ngokuqinisekileyo, akufanele kube nzima kakhulu, kwaye i-T-shirt akufanele ibe nobukhulu obukhulu obukhulu (umzekelo, ngexesha lokunyuka, imikhono emide inokuphazamisana nawe).
Indlela ofuneka ngayo ukuba ufunde indlela yokuphuma ngokuchanekileyo ukusuka kumgangatho - inkqubo yoqeqesho lomzimba
Inguqu yeklasi yayiqwalaselwe ngasentla. Cinga ukunyuka kwamadolo, okuyiyona nto inguqulelo olulula lo msebenzi. Ngoko, sihlala ezinyaweni zethu kungekhona ngeminwe yethu phantsi, kodwa sincike emadolweni. Kubalulekile ukuba ungalokothi ukhohlwe ukuba inzondo yemilenze ifanele ibe yinkinga yokukhushulwa.
Ngaba ufuna umsebenzi ongaphezulu? Emva koko sithatha ibhola . Kuye esibeka iinyawo zethu. Ngenxa yoko, phakathi komgangatho kunye nemilenze yakho kufuneka ibe yi-slope, i-angle apho i-degrees ezili-10.
Amantombazana aqeqeshelwa ngokusemgangathweni asemzimbeni angakwazi ukucima, ngokukhawuleza ukulungiswa kwakhona kwenkxaso ukuya ngasekunene, kuze kubekho umlenze okhohlo. Apha kuyakufuneka utyunde ukuphela nje, kodwa ukugcina ibhalansi. Ungalibali ukuba phantsi kufuneka kube ne-sock enomlenze owodwa kuphela.