Ngaba uqhelene nokutsalwa?

I-Pull-ups ngumsebenzi osebenza kakhulu osebenza umqolo wakho, iingalo kunye nombindi, ukuphucula amandla kunye nobunzima bezihlunu, kunye nokubumba umzimba wakho.

Ukongezelela, ngokungafaniyo nokuqeqeshwa kwecandelo elinye elinjengokunyusa ubunzima, uqeqesho lokutsalwa lunokukhuthaza ukulungelelaniswa komzimba wonke kunye nobuchule bezemidlalo, kunye nokuphucula amandla ezemidlalo.

Ukwenza njani ukutsalwa okusemgangathweni?

Okokuqala, ukufumana ibha, ukuphakama kufuneka kube ingalo yakho ngokuthe tye, isithende sisuke emhlabeni malunga ne-10-20 cm.

Emva koko, bamba ibha ngezandla zakho zijonge ngaphandle kwaye iminwe yakho ijonge phambili.

I-Inhale, qinisa i-core yakho, uze ukhuphe kude kube yilapho isilevu sakho siphezu kwe-bar, ngelixa ukhupha.

Ekugqibeleni, yehla ngokukhawuleza kwaye uphefumle kwakhona.

Utsalo ziintshukumo ze-anaerobic ezingafuneki ukuba uzilolonge yonke imihla, gcina i-frequency yoqeqesho yonke enye imini, i-100 ngexesha ngalinye, elinokwahlulwa libe sisidlo sangokuhlwa esingakumbi.

Ke, zeziphi iingenelo zokwenza i-100 yokutsala yonke imihla?

Ukwenza i-100 i-pull-ups ngosuku ixesha elide kunokunyusa ubunzima bemisipha kunye namandla, ukuphucula ukuma komzimba kunye nokuzinza, kunye nokuphucula amandla ezemidlalo.

Ukongeza, ukubambelela ekutsaleni kunokukhuthaza ukujikeleza kwegazi, ukomeleza umsebenzi we-cardiopulmonary, ukomeleza ukhuseleko kunye nokuthintela izifo ezingapheliyo, kunye nokuphucula isalathiso sempilo yabo.

Ngamafutshane, ukwenza utsalo-ups, nikela ingqalelo ekunyuseni ngokuthe ngcembe inani loqeqesho, olufana: ukuqala ukusuka ekutsaleni okuphantsi, ukuphucula ngokucotha amandla izihlunu, kwaye emva koko wenze uqeqesho oluqhelekileyo lokutsalwa, ukuze ukwazi ukunamathela ngcono kwaye uphephe ukunikezela.