I-Pull-ups yindlela esisiseko yoqeqesho lwamandla omzimba ophezulu, olunokwakha ngokufanelekileyo amandla emisipha kunye nokunyamezela, kunye nokudala imigca yemisipha eqinile.

Kule ntshukumo, kufuneka ulungiselele ibha ethe tyaba, ume kwiqonga eliphakamileyo, emva koko usebenzise amandla eengalo zakho kunye nomqolo ukutsala umzimba wakho ude ude isilevu sakho sibe ngaphezu kobude beqonga.

Kutheni utsala-ups?Iinzuzo ezi-5 eziza kuza ngendlela yakho:

1. Ukwandisa amandla omzimba ophezulu: Ukutsalwa yindlela yokuqeqesha amandla omzimba ophezulu kakhulu enokuphucula igxalaba, umva kunye namandla engalo kunye nokwenza umzobo wenxantathu oguqulweyo obukeka kakuhle.

2. Ukuphucula ukunyamezela komzimba wakho: Ukutsala-ups kufuna amandla azinzileyo kunye nokunyamezela, ukunyamezela kwexesha elide kuya kuphucula ukunyamezela komzimba wakho kunye nokuzinza kwemisipha, kwaye kukwenze ube namandla ngakumbi.

3. Ukuzivocavoca imisipha engundoqo: Ukutsala-ups kufuna ukulungelelaniswa komzimba wonke, onokusebenzisa ukuzinza kunye namandla emisipha engundoqo kwaye kukunceda uphucule ukusebenza kwezemidlalo.

4. Ukuphucula umsebenzi we-cardiorespiratory: Ukutsala-ups kufuna umthamo omkhulu we-oksijeni, enokukhuthaza ukujikeleza kwegazi kunye nokuphucula ngokufanelekileyo umsebenzi we-cardiorespiratory.

5. Ukuphucula i-metabolism yakho esisiseko: I-Pull-ups luqeqesho oluphezulu olunokuqinisa umzimba wakho we-muscle, ukwandisa i-metabolism yakho esisiseko, ukutshisa amanqatha, ukunciphisa ithuba lokufumana amanqatha, kunye nokunceda ukwakha umfanekiso ongcono.

Indlela yokwenza i-pull-ups ngokuchanekileyo?

1. Fumana iqonga elifanelekileyo: Fumana iqonga lobude obufanelekileyo obuvumela ukuba isilevu sakho siphakame ngaphezu kobude beqonga.

2. Bamba incam yeqonga: Bamba incam yeqonga kwindawo ebanzi okanye emxinwa, ubambe iingalo zakho ngokuthe tye.

3. Ukwehla kancinci: Yehlisa umzimba wakho kancinane de iingalo zakho zime nkqo, uze uzitsalele phezulu kwaye uphinde.

Isishwankathelo: I-Pull-ups yindlela efanelekileyo kakhulu yoqeqesho engagcini nje ukwandisa amandla emisipha kunye nokunyamezela, kodwa iphinde iphucule ukuzinza kwesiseko somzimba kunye nomsebenzi we-cardiorespiratory.Ukuba ufuna ukomelela, zama ukutsalela phezulu.