Uyenza njani i-standard push-up?

Okokuqala qinisekisa ukuba umzimba wakho usendleleni ethe tye, uwugcine uqinile ukusuka entloko ukuya ezinyaweni zakho, kwaye uphephe ukutshona okanye ukuphakamisa isinqe sakho. Xa ubambe izandla zakho emhlabeni, iminwe kufuneka ibhekise phambili kwaye iintende kufuneka zihambelane nomhlaba, ezinokuthi zisasaze kakuhle amandla kunye nokunciphisa uxinzelelo kwizandla.

Xa usehla, isifuba sakho kufuneka sisondele emhlabeni, kodwa singawuchukumisi umhlaba, uze utyhale ngokukhawuleza, ugcine iingqiniba zakho zisondele emzimbeni wakho kwaye ugweme ukusasazeka.

Ukongeza kwindlela yokuma efanelekileyo, ukuphefumla kubalulekile. Inhale njengoko usihla kwaye ukhuphe umoya njengoko utyhala ukuze usebenzise ngcono amandla emisipha yakho engundoqo.

Ukongezelela, uqeqesho akufanele luqhutywe, lufanele lube luhamba ngokuthe ngcembe, luqala kwinani elincinci lamaxesha, ngokuthe ngcembe lwandisa ubunzima kunye nobuninzi. Oku kunokunqanda ukuxinezeleka kwemisipha, kodwa kunokuziqhelanisa ngcono kunye nokuphucula.

Umzuzu omnye umgangatho wokutyhala-ups 60 leliphi inqanaba?

Kwihlabathi lokufaneleka, i-push-ups ibonwa njengomlinganiselo obalulekileyo wamandla esiseko somntu kuba isebenza isifuba, i-triceps kunye nezihlunu zamagxa ngaxeshanye.

Ngokuqhelekileyo, umntu ophakathi ongaqeqeshelwanga unokukwazi ukugqiba ishumi elinambini okanye elinesibini le-push-ups eqhelekileyo ngomzuzu.

Ngoko ke, ukukwazi ukugqiba i-60 standard push-ups ngomzuzu omnye kwanele ukubonisa ukuba umntu ugqithise umgangatho ophakathi ngokubhekiselele kwimpilo yomzimba kunye namandla emisipha. Ukusebenza okunjalo ngokuqhelekileyo kufezekiswa kuphela emva kwexesha elide loqeqesho olucwangcisiweyo, kunye nesiseko esiphezulu somzimba kunye nokunyamezela kwemisipha.

Nangona kunjalo, kubalulekile ukuqaphela ukuba inani lee-push-ups ezigqityiweyo ayikuphela komlinganiselo wempilo yomntu okanye umgangatho womzimba. Umgangatho we-push-ups ogqityiweyo, umgangatho osemgangathweni wokuhamba, kunye nempilo yonke yomntu ibaluleke ngokulinganayo.

Ukongeza, abantu abahlukeneyo baya kwahluka kugxininiso kunye namava oqeqesho loqeqesho lwamandla, nto leyo eya kuchaphazela ukusebenza kwabo kwe-push-up.