Izingalo nebhande lehlombe kungaqeqeshwa kuphela ngokuzivocavoca okunesisindo somzimba wakho. Ngakho-ke, uma ungenaso isifiso noma ithuba lokuvakashela ama-gyms, khona-ke ukuzivocavoca kumigoqo engalingani, ibha evundlile, ama-push-up kanye nokuzivocavoca okuningana kuzokusiza ukuthi upomule imisipha yengalo enhle.
Ukujima
Ukuzivocavoca kwezandla okudume kakhulu, kanye nokudonsa, yizi push-ups. Kunezinhlobo eziningi zama-push-ups, kanti lolu hlobo lomthwalo luzosiza ukuqeqesha ngokuphelele yonke imisipha yezingalo nesifuba.
Ama-push-ups afakiwe kusethi enkulu yokuzivocavoca kwama-fighters cishe zonke izinhlobo zobuciko bempi. Ukushaywa kwesibhakela, ukubambana ngezihluthu, ukubambana ngezihlandla empeleni kufaka phakathi ama-push-up, aqeqesha amandla okuqhuma komlwi.
Ungenza ama-push-up ngezindlela ezahlukahlukene, ngayinye ezoqeqesha imisipha ehlukene yezingalo nesifuba.
Uma ungeke ukwazi ukwenza ama-push-up phansi, lapho-ke ungaqeqesha izandla zakho ngezinhlobo ezithambile zama-push-up. Ukuze wenze lokhu, ungabeka izandla zakho ebhentshini noma emabhaleni odonga. Ngaphezu kwalokho, esikhundleni sokuphumula kumasokisi, ungakwenza emadolweni.
Ukudonswa
Kanye nokududulwa, ukuhudula kuqeqesha kahle izingalo, ibhande lamahlombe kanye nomsipha obanzi kakhulu wangemuva, odume ngokuthi "amaphiko".
Ngokuya ngendlela yokubamba ukudonsa, isicubu esisodwa noma esinye siqeqeshwe ngenhloso.
Kodwa-ke, hhayi wonke umuntu angenza ukudonsa. Ngakho-ke, ukuze ufunde ukuthi ungadonsa kanjani, udinga nje ukulengiswa kubha evundlile bese uzama ukudonsa. Ngokushesha uzokwazi ukudonsa kanye, ngemuva kwalokho inani lokudonsa lizoya kuphela ngokujwayelekile kokuzivocavoca kwakho. Ngaphezu kwalokho, ungazama ukudonsa kusuka ekugxumeni, ufinyelele ku-crossbar vele ngenxa yamandla wezingalo.
Kunoma ikuphi, kunengqondo ukuthenga ibha evundlile yendlu yakho, ngoba akunakwenzeka njalo ukungena enkundleni. Kungenziwa lapha... Lapho ibha enezingqimba ihlala iseduze, khona-ke uzoziqeqesha kuyo kaningi kunokuya ngqo enkundleni yezemidlalo yalokhu.
Idiphu emabhaleni angalingani
Amabha atholakala cishe kuyo yonke inkundla yezemidlalo, ngakho-ke ngeke kube nezinkinga ekutholeni igobolondo. Kodwa-ke, ukuzivocavoca imigoqo engalingani kufanele kwenziwe ngokucophelela okukhulu, ngoba ngesikhathi lapho weqa futhi weqa, ungalimala kalula. Uma ungeke ukwazi ukwenza ama-push-up kumigoqo engalingani, qala ngokuqeqesha kahle ama-push-up akho kahle, okungcono ngokubamba okuncane. Bese uye kumigoqo engalingani. Ukuzivocavoca emabhaleni angalingani kuhle ukuqeqesha ama-triceps nesifuba.
