Amandla ebhinqa ebudlelwaneni bakhe inyaniso. Kodwa izakhono zomzimba azange zikhanselwe. Kucingelwa ukuba kuqhelekile ukuba bobabini besini bakwazi ukujamelana nobunzima babo. Oku kuhlolwe kwi-push-ups - uyazi ukuba ungayenza njani i-push-ups, ngoko amandla enyama ulungile.
Ziyi-push-ups eziyingxenye yesisombululo esinzima sokuphuhliswa kwamandla, kuba lo msebenzi wesiseko awukhuthazi nje ukuqeqeshwa ngokomzimba ngokubanzi, kodwa uphinde uvelise i-triceps, i-deltas, i- presses , i-muscle ye-pectoral.
Olunye uqeqesho olunzulu lokuphuhlisa amandla yimiba yokuma. Ukusuka ngaphandle, kubonakala ngathi akukho mfuneko yokumelana kwaye wenze nantoni na. Enyanisweni, xa ususa umlenze wakho emva kweminwe yakho, uya kuziva ukuba izidumbu ezincinci zomzimba ziyahlukana.
Ukumiswa kwebhar, okanye kunoko, ukuma kwamalungiselelo, i-posture yebhodi ngowomnye umgaqo-siseko wokuphuhlisa amandla. Kule ngqungquthela engummangaliso, umzimba wonke uphelelwe, umlenze ulula, imisipha emzimbeni yomelezwa. Ukumiswa kwebhodi kwandisa amandla akho, kwaye ukunyamezela, mhlawumbi, ngenye yezibonakaliso zamandla omzimba.
Ukuzivocavoca
- Iminwe isondela emafini - Sifika kwi-positi ebonakalayo, iinyawo ziyafana, amadolo, amathanga athathaka. Ukukhupha isisu sakho, welula umshicileli, uqonde amahlombe akho. Sivula iintendelezo ngaphandle. Siphakamisa iingalo ezinqamlekileyo kumacala, solulela phezulu. Emva koko sifikelela ngamandla ngeminwe yethu. Xa sitshatyalaliswa, siphendulela izandla zethu, sinciphisa izandla zethu. Kuphefumlelwe, pha kamisa i-chin ephezulu, xa uphuma, uphantsi kwezantsi. Phindela emuva, jolise i-vertebrae nganye. Iintende zinyusa phantsi. Ukunyuka ngokukhawuleza, uvula amahlombe.
- Ukumiswa kwebhodi yilungiselelo lokumiswa kwebhasi. Siya kugxininisa amanga, iinyawo kunye, iintendelezo phantsi kwamagxa, amadolo kunye nezikhwelo zincinci. Sifaka esi sikhundla nangethuba.
- Iifayile ezikhethiweyo ziyindlela elula. Sithatha ugxininiso lwamanga, siya kusuka emadolweni. Kwi-inhalation siwa phantsi, ukugoba kweengalo, izibhande zikhangele emva. Kwi-exhalation, silula izandla zethu.