I-Push-ups sisenzo sokuzilolonga, ungasijongeli phantsi esi senzo, abantu abaninzi abanakubambelela kwi-30 ye-push-ups eqhelekileyo ngexesha elinye, kunye nokuphucula uqeqesho lokunyusa, olufana nokutyhala umgama omxinwa, ukutyhala umgama obanzi. -ukunyuka, ukutyhala okusezantsi, njl njl. Kunzima ngakumbi.

Ukuba uhlala uxakekile kwaye awunalo ixesha elininzi lokuzilolonga, ungaqala ngoqeqesho lwe-push-up. Iqela loqeqesho lwe-push-ups yonke imihla, ixesha ngalinye amaqela angama-5-6, inani lokudinwa kwiqela ngalinye, ukuzingisa kwexesha elide, uya kufumana inzuzo eninzi. UXiaobian wayekhe waba ngumqali woqeqesho lokutyhalela phezulu, ekuqaleni angenza kuphela ukuguqa ngamadolo, emva kwexesha elithile, amandla omzimba aphucuka kancinci, unokuqhuba uqeqesho oluqhelekileyo lokutyhala. Emva koko ndazama ukuphucula uqeqesho lwe-push-up, kwaye ngokuzama okuqhubekayo kunye nemigudu, ngokuthe ngcembe ndaziva izibonelelo zalo mdlalo.

Okokuqala, i-push-ups ngumzimba ogcweleyo, onokusebenzisa izihlunu kwiindawo ezininzi, kubandakanya izihlunu zesifuba, i-deltoids, imisipha yengalo kunye nezihlunu ezingundoqo, njl. Okwesibini, i-push-ups inokuphucula amandla abo, xa ngokuthe ngcembe wandisa ubunzima boqeqesho, uya kufumanisa ukuba ufuna amandla angaphezulu kwemisipha ukuxhasa, kodwa nokuphucula ukulungelelaniswa kunye nokulinganisela komzimba, ukuze ukwazi ukusebenzisa kakuhle.

Okwesithathu, i-push-ups inokunceda ukuphucula umsebenzi wentliziyo kunye nemiphunga. Xa usenza uqeqesho lwe-push-ups, ukujikeleza kwegazi kuya kukhawuleza, kwaye intliziyo yakho kunye nemiphunga iya kuhamba ngokuthe ngcembe kulo mthambo uphezulu, ngaloo ndlela iphucula ukusebenza kwentliziyo kunye nemiphunga, ukuphucula izifo ezithathu eziphezulu, kwaye kukwenza ube nempilo. Okwesine, ii-push-ups zinokuphucula ukuzingisa kunye nokuzeyisa. Xa unokugqibezela uqeqesho olunzima ngakumbi, oko kuthetha ukuba isakhono sakho sokuziphatha singcono kunomntu oqhelekileyo, ukunyamezela ngakumbi, abantu abanjalo baya kwenza ngcono kuzo zonke iinkalo, kunokwenzeka ukuba bafezekise impumelelo yomsebenzi.

Okwesihlanu, ii-push-ups zinokukunceda ukulawula ubunzima bakho. Nangona umthambo ngokwawo awuyi kukwenza ukuba ulahlekelwe isisindo ngokukhawuleza, kunokunyusa ixabiso lakho le-basal metabolic kwaye kukunceda ukulawula ubunzima bakho kuba umzimba wakho utshisa iikhalori ezininzi xa ukwazi ukugqiba iiseshoni zoqeqesho ezinzima. Okwesithandathu, ii-push-ups zinokukunceda ukunciphisa uxinzelelo kunye noxinzelelo. Xa usenza lo mthambo, ingqondo yakho ikhupha iikhemikhali ezifana ne-endorphins kunye ne-dopamine, ezinokugxotha iimvakalelo ezingalunganga kwaye zikwenze uzive wonwabile kwaye ukhululekile. Ngamafutshane, iqela loqeqesho lwe-pushups yonke imihla linokukuzisela izibonelelo ezininzi, ukuba unzima ukugqiba ngaphezulu kwe-10 yoqeqesho lwe-pushups olulandelelanayo ekuqaleni, ungaqala ukusuka ekuguqeni ngamadolo okanye ukuya phezulu, ngokuphuculwa komzimba. amandla, kwaye emva koko uphucule kancinci ukuqina koqeqesho, ixesha ngalinye i-100 lilonke le-pushups, libambelela kwiinyanga ezi-2, uya kuziva inguqu yabo.