Ukutsalwa yintshukumo yegolide yokusebenzisa iqela lezihlunu ezingaphezulu, ezinokuthi zenziwe ekhaya, kwaye ikwayenye yezinto zovavanyo kwiklasi yemfundo yomzimba yesikolo esiphakathi.

Ukubambelela ixesha elide kuqeqesho lokutsala-up kunokuphucula amandla omzimba ophezulu, ukuphucula ulungelelwaniso lomzimba kunye nokuzinza, kukunceda umise umfanekiso wenxantathu ogqwesileyo obukekayo, ngelixa uphucula ixabiso le-metabolic elisisiseko, lithintele ukuqokelela kwamafutha.

Ukubambelela kuqeqesho lokutsalwa, kunokukhuthaza ukujikeleza kwegazi, kusebenze igxalaba kunye nomva, iqela lemisipha yengalo, kukunceda uphucule iintlungu zangasemva, iingxaki ze-muscle strain, kodwa nokuphucula i-posture, imise ukuma ngokuthe tye.

Kubantu abaninzi, uqeqesho lokutsalela phezulu lunzima, unokukwazi ukugqiba i-10 push-ups ngokulula, kodwa akunyanzelekanga ukuba ugqibezele ukutsalwa okusemgangathweni. Ke, zingaphi ii-tsall-ups onokuzigqiba ngaxeshanye?

Luthini utsalo olusemgangathweni? Funda ezi ndawo zentshukumo:

1️⃣ Okokuqala fumana into enokuthi ibanjwe, njenge-bar ethe tye, i-cross bar, njl. Bamba izandla zakho ngokuqinileyo kwi-bar ethe tye, phakamisa iinyawo zakho emhlabeni, kwaye ugcine iingalo zakho kunye nomzimba wakho.

2️⃣ Thatha umoya onzulu kwaye uphumle umzimba wakho ngaphambi kokuba uqale ukwenza i-tsall-ups.

3️⃣ Ke ugobe iingalo zakho kwaye utsale umzimba wakho phezulu de isilevu sakho sifike kwindawo ethe tye. Ngeli xesha, ingalo kufuneka igobe ngokupheleleyo.

4️⃣ Bamba indawo. Kwindawo yakho ephezulu, bamba indawo imizuzwana embalwa. Umzimba wakho kufuneka ume nkqo ngokupheleleyo kwaye iinyawo zakho kuphela zisuke emhlabeni.

5️⃣ emva koko wehlise kancinci ubuyele kwindawo yokuqala. Ingalo kufuneka yolulwe ngokupheleleyo kweli nqanaba. Phinda ukunyakaza okungentla, kuyacetyiswa ukuba wenze iiseti ezi-3-5 ze-8-12 reps ngexesha ngalinye.

Nazi izinto ezimbalwa ekufuneka uzigcine engqondweni xa utsala-ups:

1. Gcina umzimba wakho uthe tye kwaye ungagobi esinqeni okanye ngasemva.

2. Musa ukusebenzisa inertia ukunyanzela, kodwa thembela kumandla wezihlunu ukutsala umzimba.

3. Xa uthoba umzimba wakho, musa ukuzikhulula ngokukhawuleza iingalo zakho, kodwa uzithobe kancinane.

4. Ukuba awukwazi ukugqiba ukutsalwa ngokupheleleyo, zama ukutsalwa okuphantsi, okanye usebenzise i-AIDS okanye unciphise ubunzima.