Ngabe ufuna ukwazi ukuthi kuzokwenzekani uma wenza ama-push-up nsuku zonke, ngaphandle kwekhefu namakhefu? Ucabanga ukwakha imisipha njengoSchwarzneiger eminyakeni yakhe engcono kakhulu, noma ufunde ubugagu njengoJackie Chan? Ngabe uzoncipha noma, ngakolunye uhlangothi, uthole ukukhululeka okuhle kwemisipha ngaphandle kwesisindo? Kukufanele yini ukwenza ama-push-up njalo futhi akulimazi?
Ake sithole ukuthi kwenzekani uma wenza ukucindezela nsuku zonke kube umkhuba!
Inzuzo nokulimala. Iqiniso nenganekwane
Ama-push-up awukuzivocavoca okupholile futhi okumangalisayo okuqinisa izingalo zakho, isifuba nemisipha yokuzinza. Kungenziwa ekhaya, emsebenzini, noma ejimini - awudingi i-simulator, umqeqeshi, noma ukuqeqeshwa okude kumasu.
Ukuqonda ukuthi kuzokwenzekani uma wenza ama-push-up phansi nsuku zonke, ake sithole ukuthi hlobo luni lomthwalo lo msebenzi ongowakho - i-cardio noma amandla.
Lesi sakamuva sihilela ukusebenza nezisindo ezengeziwe, okuyinkimbinkimbi okunjalo kuklanyelwe ukukhuthaza ukukhula kwemisipha. Kudinga amandla amaningi futhi, ngokufanele, isikhathi eside sokululama. Ngemuva kokuqeqeshwa ejimini nge-barbell kanye ne-dumbbells, umsubathi uzodinga ukuthatha ikhefu okungenani izinsuku ezimbili, ngaphandle kwalokho imicu yakhe yemisipha ngeke ilungele amakilasi amasha.
Ama-push-up angaphezulu kokuzivocavoca umzimba we-bodyweight okubandakanya ukuphindaphinda okuningi ngejubane elisheshayo. Uma ungasebenzeli ukuwohloka, kepha ukuze ufudumeze imisipha yakho futhi uvuseleleke, ungenza ama-push-up noma nsuku zonke, njengokuzivocavoca ekuseni.
Ngeke kube nalutho olubi emzimbeni ngenxa yokufudumala okunjalo, kunalokho, imisipha izohlala isesimweni esihle, ukuvikeleka komzimba kuzokwanda, umuntu uzolungiswa kangcono futhi athuthukiswe ngokomzimba.
Ngakho-ke, ukusunduza nsuku zonke akunakwenzeka kuphela, kepha futhi kuyadingeka! Into ebaluleke kakhulu ukungabi nentshiseko, ukuzivocavoca ukuze kujabulise wena, ngaphandle kokusebenza ngokweqile.
Mangaki ama-push-up?
Yebo, sithole ukuthi kungenzeka yini ukwenza ama-push-up nsuku zonke nokuthi kuzokwenzekani uma lo msebenzi uba umkhuba wakho omuhle. Manje ake sikhulume ngezinkambiso. Ngendlela, amazinga we-TRP ama-push-up aqinile impela, ngakho-ke uma ulungiselela ukubamba iqhaza ezivivinyweni, sebenza ngamandla aphelele!
Ngakho-ke, yini ejwayelekile nsuku zonke futhi kangaki ngosuku lapho umgijimi kufanele athathe isikhundla sokulala?
- Uma uthatha isinqumo sokwenza ama-push-up njengokuzivocavoca ekuseni, zibekele umgomo wokwenza inani eliphindaphindwayo lokuphindaphinda okungenzeka. Ake sithi isilinganiso sakho siphindwe izikhathi ezingama-50, khona-ke isilinganiso sizoba izikhathi ezingama-30-40. Kulokhu, ngeke ulayishe ngokweqile imisipha, okusho ukuthi ngeke uzizwe ukhathele usuku lonke. Futhi, imisipha izobuyiselwa ngakusasa ekuseni.
- Ama-push-up nsuku zonke okuphasa amazinga we-TRP kufanele enziwe njalo, ngokuzibophezela nangokulandela uhlelo. Kubalulekile ukwandisa kancane kancane umthwalo ukuze izinkambiso ezimisiwe zibe lula kuwe. Okokuqala, bheka ematafuleni ukuthi udinga kangaki ukwenza ama-push-up ukuthola ibheji oyifisayo. Lokhu kuzoba umgomo wakho. Uma kungasekho inkinga, vele uqinise umphumela njalo. Uma izinga lakho lisezingeni eliphansi kakhulu, kuzodingeka wenze ama-push-up njalo ekuseni, ukhuphule kancane inani lokuphindaphinda.
- Yenza ama-push-up nsuku zonke, urekhode imiphumela, ulandele inqubo. Ekuvivinyweni kwe-TRP, umgijimi kufanele asunduzele phezulu angabi kude kakhulu. I-engeli ephezulu phakathi komzimba nezindololwane ingama-degree angama-45, kanti endaweni engezansi amadolo nezinqe akufanele kuthinte phansi, ngokungafani nesifuba (udinga ukuthinta endaweni engezansi).
- Ukuthi kufanele yini ukwenza ama-push-up nsuku zonke noma zonke ezinye izinsuku kukuwe, noma kunalokho, umzimba wakho. Uma unomuzwa wokuthi imisipha yakho ayilulami ngesikhathi, kuzodingeka uthathe ikhefu.
- Ngeke futhi sikwazi ukukutshela ukuthi uqeqesha kangaki ngosuku - into ebaluleke kakhulu ukungasebenzeli ukuwohloka, ngoba umphumela kuleli cala ungaba yinhlekelele.
Kwenzekani uma wenza ama-push-up nsuku zonke
Ngakho-ke, uma wenza ama-push-up nsuku zonke, umsebenzi onjalo uzoholelaphi?
- Okungenani, uzoqina futhi uqine;
- Ukuzivocavoca nsuku zonke kuzoqinisa kakhulu amasosha omzimba;
- Izinhlelo zokuphefumula nezinhliziyo zizosebenza "kumnandi ngokwengeziwe" futhi zisebenze ngokwengeziwe;
- Uzosondela ephusheni lokulengiswa ibheji legolide le-TRP Complex test esifubeni sakho;
- Imisipha izohlala isesimweni esihle;
- Uzokhohlwa ngesikhumba esivulekile, isisindo esiningi endaweni yebhande lehlombe;
- Imisipha izothola ukukhululeka okuhle.
Izinhlelo zokuphusha zansuku zonke
Manje uyazi ukuthi kuyasiza yini ukwenza ama-push-up nsuku zonke, kepha, ngaphezu kwalokho, udinga ukukwenza kahle. Indlela engacabangi izoholela ekugqokeni noma ekulimaleni amalunga, umuzwa wokukhathala njalo, ubuhlungu bemisipha.
Nakanjani sizophendula ngoyebo embuzweni wokuthi kufanele yini ukwenziwa ama-push-up nsuku zonke, kodwa sizokwenza ukubhuka - kufanele ube nohlelo. Uma ulandela uhlelo, ngeke kube khona ukulimala emzimbeni.
Nalu uhlelo olulinganiselwe olufanele abaqalayo kulolu hlobo lomsebenzi womzimba:
- Qala ngama-push-up ayi-10-15 njalo ekuseni, uhlose inqubo ephelele;
- Khulisa inani lezimpinda ngo 10-15 njalo emavikini amabili;
- Ngenyanga, kuzoba yisikhathi sokwenza izindlela ezimbili noma ezintathu;
- Ngokungeziwe kuma-push-up, ama-squats angenziwa ngethoni ejwayelekile - izikhathi ezingama-35-50.
- Njalo kusihlwa, zivocavoca imisipha yomongo - yima endaweni yokucima ukoma ngezingalo ezeluliwe imizuzwana engama-60-180 (kuya ngezinga lokuqina komzimba).
Isikhathi sizokukhombisa ngokusobala ukuthi ngabe udinga ukwenza ama-push-up nsuku zonke ngokwalolu hlelo - ngemuva kwenyanga uzothola ukuthi imisipha isiqinile, ithole ukukhululeka okuhle futhi yaqiniswa. Qhubeka emoyeni ofanayo!
Uhlelo lwabadlali abanesipiliyoni, kanye nabasubathi abalungiselela ukulethwa kwamazinga we-TRP:
- Nsuku zonke, qala ngokuphindaphinda okungu-10 ngesethi encane yezingalo (okugcizelelwa kakhulu ama-triceps);
- Lapho-ke kuzoba nokuphindaphinda okungu-10 okunesimo esibanzi sezingalo (kugcizelelwa imisipha yepectoral);
- Qhubeka nokuxakaniseka ngokwenza ama-push-up angama-20 ngokusethwa kwezandla zakudala (umthwalo ofanayo);
- Ama-push-up wokugcina ayi-10-15 enziwa ngokuhlukahluka okuyinkimbinkimbi: ngezibhakela, ngokuqhuma, ngokukhulisa imilenze ebhentshini.
Kungenzeka yini ukwenza ama-push-up kusuka phansi nsuku zonke kulesi sigqi ukuze ugcine impilo? Uma ungalungiseleli umncintiswano obucayi futhi ezemidlalo akuyona imisebenzi yakho yobungcweti, akunasizathu sokucindezela imisipha yakho kanjalo.
Ukuvivinya umzimba kufanele kube mnandi, hhayi umuzwa wokukhathala okungapheli. Khumbula, abasubathi basebenzela imiphumela - inhloso yabo enkulu yindondo noma inkomishi. Yingakho bekulungele "ukufela" ehholo nsuku zonke. Umuntu ojwayelekile akunakwenzeka ukuthi aziklomelise ngomsebenzi wakhe ngenkomishi, ngakho-ke, kungekudala noma kamuva, uzokhathala ngokulayisha ngokweqile umzimba wakhe bese eyeka umbono.
Kodwa-ke, uma ukhumbula ukuthi yimaphi ama-push-up avela phansi anikeza nsuku zonke, kuyacaca ukuthi lo mkhuba ulusizo kakhulu. Ake silwele ukuyithuthukisa, okusho ukuzivocavoca ngejubane elilinganisiwe, uzinike umthwalo omnene, kodwa owanele.
