Kwintshukumo yokomelela, i-push-up yintshukumo eqhelekileyo, siya kuluphumelela uvavanyo lomzimba lokutyhala ukusukela esikolweni, i-push-up ikwalinyathelo le-ace lokukhuphisana namandla aphezulu omzimba.

Ke, zithini izibonelelo zokubambelela kuqeqesho lokutyhala?

I-1, ukuqeqeshwa kwe-push-ups kunokomeleza iqela le-muscle yelungu eliphezulu, ukwandisa ukusetyenziswa kweekhalori, kukunceda uphucule ixabiso elisisiseko le-metabolic, ukunceda ukutshisa amanqatha kunye nokumila.

I-2, ukuqeqeshwa kwe-push-ups kunokukhuthaza ukujikeleza kwegazi, ukuqinisa umsebenzi we-cardiopulmonary, ukukhawuleza ukukhutshwa kwenkunkuma, ukuphucula izifo ezintathu eziphezulu, ukuphucula isalathisi sezempilo.

I-3, uqeqesho lwe-push-up lunokuphucula ingxaki ye-hunchback, kukunceda umise ukuma okuthe tye, ukuze uphucule umoya kunye nomfanekiso wabo.

4, uqeqesho lokutyhalela phezulu lunokukhuthaza ukukhutshwa kwe-dopamine, kukunceda ukhulule uxinzelelo, ugxothe iimvakalelo ezingalunganga, kwaye ugcine unethemba kwaye unethemba.

Ngaba ii-push-ups ezili-100 ngosuku zingakha izihlunu zesifuba ezomeleleyo?

Okokuqala, uqeqesho lwe-push-up lunokuvuselela izihlunu zesifuba, kodwa ukuvuselela izihlunu zesifuba kuyahluka kwiindawo ezahlukeneyo, kwaye ukunyakaza okuqhelekileyo kwe-push-up kukhuthaza imisipha yesifuba ngokunzulu.

Ke, ingaba i-standard push-up ijongeka njani?Gcina izandla zakho ububanzi begxalaba ngaphandle okanye kancinci, qinisa imisipha yakho engundoqo, gcina umzimba wakho umgca othe tye, kunye ne-Angle iingalo zakho ezingaphezulu emzimbeni wakho malunga ne-45-60 degrees, emva koko ugobe iingqiniba zakho kwiingalo zakho ezithe tye ukuze ubone ukuba njani. ezininzi onokuzibamba.

Xa uqhubela phambili uqeqesho, ukuba malunga ne-10-20 uphelile kwiqela ngalinye, amaqela amaninzi oqeqesho ngexesha ngalinye, kwaye ngaphezu kwe-100 ngexesha ngalinye, unokudlala umphumo wokuqinisa imisipha kwaye uncede uqinise imisipha yakho yesifuba.

Ukuba unokugqiba ngokulula i-50 push-ups kanye, kubonisa ukuba ukukhula kwemisipha kuye kwafikelela kwi-bottleneck, kwaye ngeli xesha kufuneka ukhulise amandla ezithende okanye ukuqeqeshwa kobunzima, ngaphandle koko i-muscle ayinakuqhubeka ikhula kwaye ibe namandla. .

Kwabo bangakwaziyo ukugqiba i-5 standard push-ups kanye, kuyacetyiswa ukuba unciphise ubunzima boqeqesho, uqale uqeqesho ukusuka kwi-oblique push-ups, uphucule kancinci amandla omzimba ongaphezulu kwaye uzame uqeqesho oluqhelekileyo lwe-push-ups, enokufikelela kwisiphumo esihle sokwakha imisipha.

Okwesibini, ukuphumla okwaneleyo kubaluleke kakhulu, ukunyusa ukuqeqeshwa akufuneki ukuba usebenzise yonke imihla, xa uvuselela ngokupheleleyo imisipha yesifuba, isihlunu siya kuba kwimeko eqhekekileyo, ngokuqhelekileyo kuthatha iintsuku ezi-3 ukulungisa, unokuzivocavoca kanye rhoqo nge-2- Iintsuku ezi-3, ukwenzela ukuba i-muscle ibe namandla kwaye igcwele.

Okwesithathu, ukutya kufuneka kuqwalaselwe, ukukhula kwezihlunu akunakwahlulwa kwisongezelelo seprotheni, kufuneka sitye ukutya okuninzi okunamafutha aphantsi kakhulu, okufana nebele lenkukhu, intlanzi, iimveliso zobisi, i-shrimp kunye nokunye ukutya, kunye nemifuno enefayibha ephezulu, ukuze uncede ukulungisa umzimba.