Ngokwesiko, ama-push-ups abhekwa njengento engafanelekile yobulili obuthakathaka. Abaningi ngisho nokungabaza ukuthi kungenzeka yini ukucindezela amantombazane. Okwamanje, lolu hlobo lokuqeqeshwa olukuvumela ukuba wenze isisu, isifuba - esiphezulu nesidlwenguli, ukuhleleka - okuhle, nesibalo esincane. Nokho, akuzona zonke izinhlobo zalolu hlelo lokusebenza olufanele isigamu esihle sabantu. Kulesi sihloko, ngeke sitshele ukuthi kungenzeka kanjani amantombazane ukuthi afunde ukwenza izinkinobho, kodwa nokuthi angayenza kanjani ngendlela efanele.
Ngabe intombazane ingafunda kanjani ukukwenza ukuqhuma okusheshayo?
Uma ukuphoqa okuvela phansi akuyona uhlobo oluthandayo lokuqeqeshwa kwamandla akho, ngisho nangaphezulu, ukungabaza okujulile kuphakama ukuthi ungakwazi yini ukubuyela emuva okungenani kanye, futhi ufuna ngempela ukufunda, ngakho-ke izenzo ezimbalwa ezilula zizosiza leli cala. Ukwenza njalo, cishe izikhathi ezintathu ngesonto, ungafunda ukuthi ungaphuma kahle kanjani, ungazilimazi noma uzilimaze ngokweqile.
Okokuqala, kufanelekile ukuhambisa i-push-ups kwenye indiza: ukusuka ohlangothini oqondile kuya kwesokudla.
- Sibheke ubuso nobuso nodonga bese sithatha isinyathelo emuva.
- Sicindezela izintendeni zibe odongeni, ukuze izintende ziphakame kancane kunamahlombe.
- Futhi kanye: sigoqa izandla zethu, sidonsa umzimba emdongeni. Sibheka emuva njengenkosikazi yeqiniso - ncamashi, inhlama iphakanyiswa ngokuziqhenya.
- Futhi ezimbili: sibuyela kuqobo.
- Phinda isenzo izikhathi ezingu-15, uphinde ugcine imizuzwana engu-30-60 futhi uphendule izikhathi ezingu-15 ngaphezulu.
- Okokuqala, kuzoba khona izindlela ezingu-2-3.
Amazwana:
- Ungaphenduli umzimba, umzimba kufanele ululwe njengesicingo;
- asikho esheshayo, sizama ukuzwa ukucindezeleka kwemisipha ngayinye;
- phefumula kahle. Ukuphefumula - ngezandla ezithunyelwe, ukuphefumula - ukugoba;
- Izinyathelo ozithatha kakhulu odongeni, futhi izintende zezandla zakho zibanzi, umzamo owengeziwe owudingayo ukuqedela lo msebenzi, ngakho-ke ukuqeqeshwa kuyasebenza kakhulu.
Uma ama-push-ups "mpo" elula nje afudumele, kungakhathaliseki ukuthi inani lephindaphindiwe, lokhu kuyisibonakaliso esiqinisekile sokuthi sekuyisikhathi sokuthuthela ezingeni elisha - ukudlulisa umsebenzi kusukela obala kuya ohlangene.
- Igobolondo ekahle yokuqala ukuzivocavoca ingaba i-window sill, noma itafula elizinzile, eliqinile (lokhu kubaluleke nakakhulu, ngoba lokhu okulandelayo kuzomele kuqiniswe isisindo somzimba wakho). Ukuma kokuqala kufana nokusebenza kwangaphambilini - izintende zezindebe zilula kancane kunamahlombe, izandla ziqondile.
- Futhi futhi: sinciphisa icala ukuze sisekele.
- Futhi ezimbili: sibuyela esimweni sokuqala.
- Senza izikhathi ezingu-10-15, ukuphumula phakathi kwabo cishe imizuzwana engama-60.
- Ukufinyelela lapha kudingeka kwenziwe okungenani 3.
Amazwana:
- ungavumeli ukuhlanekezela phansi, kubaluleke kakhulu - amahlombe, izinqulu, imilenze kufanele iqonde;
- kancane kancane, esikhundleni setafula noma i-sill window, kungenzeka ukuthuthukisa izisekelo ezingezansi, ngokuqhubekayo nokufinyelela ekusebenziseni ukuqhutshwa kwe-real-ups yangempela;
- ungakhohlwa ngokuphefumula.
Ngakho-ke, futhi lesi sigaba sidluliselwe futhi endleleni eya emgomweni owakuthandayo kwakukhona isinyathelo sokugcina, isinyathelo esinzima kakhulu: ukuqhuma emadolweni, ukuhluka okulungiselelwe, njengokungathi kufinyeleleke kumgomo.
Kwenziwe kanjani:
- Siphakamisa izintende zethu namadolo phansi, izintende zezandla, njengenjwayelo zilula kancane kunamahlombe.
- Izandla ziqondile, emahlombe, emuva, ezinqulwini - emgqeni owodwa. Amagundane aguqa ngamadolo, acatshangelwa emzimbeni.
- Futhi kanye: siya phansi, sizama ukuthinta isifuba sephansi.
- Futhi ezimbili: sibuyela esimweni sokuqala.
- Phinda usebenzise izikhathi ezingu-10-15.
- Siphumula imizuzwana engu-60, futhi senza izindlela ezimbalwa.
Amazwana:
- kungcono ukwenza le nguqulo ye-push-ups emotweni yokuzivocavoca - ngeke ulayishe izintende zezandla zakho;
- sizama ukwenza konke ukunyakaza kahle, ngaphandle kwe-jerks;
- phefumula kahle.
Indlela yokukhipha amantombazane ngendlela efanele?
Futhi nansi umgomo othandekayo - ukufunda ukuthi ungakwenza kanjani ukuqhuma, cishe kufinyeleleke, kusele ukuze uthole ukuthi lokhu kwenziwa kanjani ngendlela efanele ngangentombazane. Ukuhluka okuphambene kakhulu kwe-push-ups abameli bezocansi abalungile yiziphakamiso ezijwayelekile zokubeka izandla, tk. kulesi simo kuzoba ikakhulukazi okubandakanya izihluthulelo zesifuba, ikakhulukazi umsizi omkhulu we-pectoral, okusiza ukwenza amabele aqine futhi aqiniswe. Ngaphezu kwalokho, kule nguqulo yokuzivocavoca izohileleka emaphephandabeni, emisipha yangemuva, nasezintanyeni, okusho ukuthi ubuciko obuhle nobuhle obuhle buqinisekisiwe.