Ukuqina nokuzivocavoca umzimba

Ukuqina nokuzivocavoca umzimba

Izinkampani lokho Ukujima noma ama-push ups awuhlobo oluphelele kakhulu lokuzivocavoca okusebenzayo lapho kusebenze khona imisipha emzimbeni wonke, yingakho ukusebenza kwayo. Isebenza isifuba, i-triceps, i-delts, iqinisa izixazululi eziyinhloko nezasemuva. Ungakwazi ngisho nokusebenza ama-glutes akho kanye ne-quads. Kuzo zonke izivivinyo ezingenziwa, kungenye yezindlela ezisebenza kakhulu futhi ezifinyeleleka ngoba zingathweswa iziqu zezimo ezahlukahlukene zefomu.

Kodwa-ke, futhi kungenye yokuzivocavoca lapho kwenzeka amaphutha amaningi ngesikhathi sokwenza kwawo, ukulahlekelwa ukusebenza kwawo, ezimweni ezinhle kakhulu, nokuba imbangela yokulimala kokubi kakhulu.

Noma ngabe kungukucindezela kwakho kokuqala noma uma kade ukuprakthiza, kuyathakazelisa ukubuyekeza ukuma kokuzijwayeza. Ukubeka ubuso phansi, nge izingalo ububanzi behlombe ngaphandle, Izindololwane zingene zisondele esifubeni nasemzimbeni kusuka ekhanda kuye ozwaneni kulayini oqondile. Izandla kufanele zibe ngaphansi kwamahlombe iminwe yenkomba ikhombe phambili bese iminwe isakazeka. Enye imininingwane ebalulekile okufanele uyinake mayelana nokuxhaswa kwezandla ukuthi ukuma kunjengokungathi ufuna ukubamba umhlabathi, ugcine ingcindezi kuzeluleko zeminwe nezintende zezandla, kepha hhayi kakhulu kuma-phalanges aphakathi.

Okokuqala

Abanye abantu bazama ama-pushups ngaphandle kwempumelelo, ngobuhlungu obuphansi emuva, noma ukweqa ukusunduza kokuqala. Ngakho-ke, kuyathakazelisa ukuqala kancane kancane, hhayi ngenombolo kuphela, kodwa ngamandla. Esikhundleni sokuqala phansi, ungaqala phezulu usebenzisa itafula eliphansi noma isihlalo ukusekela izandla. Lokhu kunciphisa ukuqina kwawo futhi kuvumela ukunyakaza ukuthi kwenziwe ngokuphelele.

Okokuqala, akudingeki ukuthi usebenzise kabi inani lezimpinda, kungcono ukunaka ukuma, yenze kancane, kahle futhi usebenze imisipha yomongo nomlenze. Lapho nje kutholakala amasethi amathathu wokuphindaphinda okuyishumi, ukuphakama kungancipha ngokuqhubekayo kuze kufike phansi.

Izinzuzo

  • Amathoni wonke umzimba
  • Kancane kancane
  • Thuthukisa ukuma
  • Khulisa ubukhulu bethambo
  • Kwandisa imetabolism eyisisekelo

Amaphutha avamile

  • Benze basheshe kakhulu
  • Izinqe ezingezansi
  • Namathisela ikhanda lami
  • Vula izingalo zakho kakhulu
  • Ukungaphumuli phakathi kwezikhathi

shiya impendulo