Ngokwesiko, i-push-ups ithathwa njengomsebenzi ongafanelekiyo kwisini esibuthakathaka. Abaninzi banokungabaza ukuba ngaba kunokwenzeka ukuba bacinezele amantombazana. Okwangoku, luhlobo loqeqesho oluvumela ukuba wenze i-tummy flat, isifuba-esiphakamileyo kunye nesondlo, isithuba-esihle, kunye nomfanekiso omncinci. Nangona kunjalo, akusilo lonke uhlobo lo msebenzi olufanelekileyo kwisiqingatha esihle sabantu. Kule nqaku, asiyi kuthi nje ukuba kunokwenzeka njani ukuba amantombazana afunde indlela yokwenza i-push-ups, kodwa nendlela yokukwenza ngokuchanekileyo.
Intombazana ingafunda njani ngokukhawuleza indlela yokwenza i-push-ups?
Ukuba i-push-ups ukusuka emgangathweni ayilona uhlobo oluthandayo lokuqeqeshwa kwamandla, ngakumbi, ukungathandabuzeki okunzulu kubangelwa ukuba ungabuya ubuncinane kanye, kwaye ufuna ngokwenene ukufunda, ngoko-ke izenzo ezimbalwa ziza kunceda. Ukubenza rhoqo, malunga nama-3 ngeveki, unokufunda indlela yokuphuma ngokuchanekileyo, ngelixa ungazilimazi okanye uzenzele.
Okokuqala, kuyafaneleka ukuhambisa i-push-ups kwelinye iqhekeza: ukusuka kwi-horizontal ukuya kwi-vertical.
- Sijamelene nobuso kunye nodonga kwaye sithatha isinyathelo emva.
- Sifaka iintendelezo kwiindonga, ukwenzela ukuba iintende zincinane kunamahlombe.
- Kwaye kanye: sigoba izandla zethu, sisitshisa umzimba phezu kodonga. Sibambe umva njengendoda yinyani-ngokuqinisekileyo, isilwanyana sikhukhumele.
- Kwabini: siya kubuya kwintsusa.
- Phinda usebenze amaxesha ama-15, uphumle imizuzwana engama-30-60 uze uqhube amaxesha angama-15.
- Kubaqalayo, kuya kuba nokwaneleyo 2-3 iindlela.
Iingxelo:
- Musa ukugoba umzimba, umzimba kufuneka ulwetshwe njengomtya;
- asikho ngokukhawuleza, sizama ukuziva ukuxhatshazwa kwemisipha nganye;
- phefumula kakuhle. Ukuphefumla - ngeengalo ezigqityiweyo, ukuphefumula - ngokuguquka;
- Amanqanaba athabathayo ukusuka eludongeni, kunye neentende zezandla zakho zibanzi, umgudu owufuna ukuwugqiba lo msebenzi, ngoko ke uqeqesho lusebenza kakuhle.
Xa ama-push-ups afana nokufudumala okulula, kungakhathaliseki ukuba inani lokuphindaphinda, lo luphawu oluqinisekileyo lokuba lixesha lokunyuka kwizinga elitsha - ukudlulisela umsebenzo ukusuka kwi-vertical ukuya kwi-diagonal.
- Igobolondo efanelekileyo yokuqala umthambo ingaba ifowuni, okanye itafile ezinzile (oku kubaluleke ngakumbi, kuba oku kulandelayo kuya kufuneka ikulinganise ubunzima bomzimba wakho). Ukuma kokuqala kufana nokusebenza kwangaphambili - iintendelezo zincinane kunamahlombe, izandla zichanekile.
- Kwaye kwakhona: sinciphise le nkxaso kwinkxaso.
- Kwabini: sibuyela kwindawo yokuqala.
- Senza ukuphindaphinda kwama-10-15, ukuphumla phakathi kwabo malunga nemizuzwana engama-60.
- Iindlela ezifunekayo apha kufuneka zenziwe okungenani 3.
Iingxelo:
- Musa ukuvumela iziphene kumqolo osezantsi, kubaluleke kakhulu - amahlombe, isisu, imilenze kufanele ibe ngqo;
- ngokuthe ngcembe, endaweni yetafile okanye ifestile yefestile, kunokwenzeka ukuhlakulela inkxaso engaphantsi, ngokuthe xaxa ukufikelela kumsebenzi wokunyusa okwenene;
- musa ukulibala ngokuphefumla.
Ngoko, kwaye eli nqanaba lidlulileyo kwaye kwindlela eya kumnqophiso onqweneleyo kwakukho ukugqibela, inyathelo elinzima kakhulu: ukunyuka kwamadolo, ukulungelelaniswa kwemimiselo, ngokufutshane njengoko kunokwenzeka kumgangatho.
Indlela eyenziwe ngayo:
- Siphula izandla zethu namadolo phantsi, iintende zezandla, njengesiqhelo zilula kakhulu kunamahlombe.
- Izandla zichanileyo, amahlombe, umva, iinqabunga - ngomgca omnye. Imisongo iguqa ngamadolo, i-perpendicular to the body.
- Kanye kanye: sihla, sizama ukuchukumisa isifuba somgangatho.
- Kwabini: sibuyela kwindawo yokuqala.
- Phinda usebenzise amaxesha 10-15.
- Siphumla imizuzwana engama-60, kwaye senza ezinye iindlela ezininzi.
Iingxelo:
- Kungcono ukwenza le nguqulelo ye-push-ups kwi-gym mat - awuyi kuluhlula izandla zakho;
- sizama ukufezekisa konke ukuhamba kakuhle, ngaphandle kwee-jerks;
- phefumula kakuhle.
Indlela yokukhupha amantombazana ngokuchanekileyo?
Kwaye nantsi injongo ekuthandwayo-ukufunda indlela yokwenza i-push-ups, phantse kufinyeleleke, ihlala ifuna ukufumana indlela oku kwenziwa ngayo ngokufanelekileyo ngokufanelekileyo kwintombazana. Uhlobo oluthe tye kakhulu lwe-push-ups abameli bezesondo ezifanelekileyo ziqhelekileyo zokutshintshela ngokubanzi kwezandla, i-tk. Kule meko kuya kubandakanya iisifuba zesifuba, ngokukodwa i-muscle enkulu ye-pectoral, enceda ukwenza amabele aqiniswe kwaye anxibe. Ukongezelela, kule nguqulo yomsebenzi iya kubandakanywa kumaphephandaba, izihlunu zangasemuva, kunye neentambo, oku kuthetha ukuba i-elegant beauty and a posture are guaranteed.