Ukuhlolwa kwe- push-up kubonakala emhlabeni wonke njengesilinganiso esihle kakhulu samandla omzimba ophezulu nokukhuthazela. Ngenxa yalesi sizathu, ukuhlolwa kwe-push-up kuyingxenye ebalulekile yezempi (i- Army , Navy, Air Force) kanye nokuphoqelelwa komthetho (amaphoyisa kanye nomlilo wokucima umlilo) ukuhlolwa komzimba ngokomzimba.
Lezi zeluleko zizokusiza ukuthi ufunde ukuthi ungenza kanjani amanye ama-push-ups, ukwakha amandla omzimba wakho nokukhuthazela , futhi uhlole ukuhlolwa kwakho kokuzivocavoca okulandelayo.
1. Buyekeza izimiso zokuzivocavoca
Ngaphambi kokuba uqale ukuqeqeshwa kwakho kokuqeqesha, kuyasiza ukuqonda lezi zimiso eziyisithupha ezichaza isayensi ngemuva kokuqeqeshwa komzimba. Ngalolu lwazi, uzofunda ukuthi ungathuthukisa kanjani imfanelo yakho ngendlela ephephile futhi ehlelekile. Uma uqonda imibono yokulayisha ngokweqile, ukuqhubeka, ukujwayela, ukucacisa, njll, uzokwazi kangcono ukuqeqesha ngokuphumelelayo.
2. Phetha Ifomu Yakho Ye-Push-Up
Ngaphambi kokuba uqale ukukhishwa kwe-multiple reps, udinga ukuqinisekisa ukuthi ifomu lakho lokususa liphelele. Uma ungasazi ukuthi ungakwenza kanjani kahle, buyela emuva ekuqaleni futhi usebenzise.
3. Hlela izimpendulo zakho zokuqala
Ukuze uthole inombolo yeziphindaphindiwe okufanele uyenze kwisethi ngayinye, yenza okuningi ukusekela ngokusemandleni akho emizuzwini emibili bese uhlukanisa le nombolo ngamathathu. Lena inani lakho lokuphindaphinda lokuphindaphinda. Ukuzivocavoca ngalunye kuzobandakanya izigaba ezintathu zale nombolo yeziphindaphindiwe.
4. Qala Nge-Basic Push-Up Workout
Yenza umsebenzi wokucindezela njalo ngosuku (njengoMsombuluko, ngoLwesithathu noLwesihlanu). Ukufudumala nge-jog slow, ukuhamba ngebhayisikili ebhayisikili elimisiwe noma ngentambo yokuqhafaza . Yenza ukuqeqeshwa kwakho okuyisisekelo ngezihlalo ezintathu zokuphindaphindiwe ngokuphumula okungama-30 emkhatsini wezinethi. Isonto ngalinye, engeza ukuphindaphinda kuka 2-3 kumasethi wakho.
Zibuyele njalo emasontweni amane bese usetha kabusha isisekelo esisha sokuphindaphinda.
5. Engeza ukuhlukahluka ngokuguqula indawo yakho yesandla
Kukhona inamba engapheli yezindlela zokushintsha ukuvivinya umzimba wakho. Cabanga ngokushintsha ukubeka isandla sakho ngesikhathi sokuphindaphinda. Hlanganisa ngokuqala kabusha ukuhlelwa kwesandla sakho esincane, futhi ukhulise ngokuqhubekayo ukubeka isandla sakho ngesikhathi esisodwa. Lena isimiso esihle ongasisebenzisa ekusebenzeni kokunyakaza okunye kwenyanga ngesikhathi.
6. Engeza ukuhlukahluka ngokuguqula isimo sakho somzimba
Njengoba nje ungashukumisela isandla sakho ngesikhathi sokucindezela-up, ungashintsha isimo sakho somzimba ukuze ukwandise noma unciphise amandla omsebenzi. Zama ukwehla ukuqhuma (ngezinyawo zakho ziphakanyisiwe), ukuqina kwebhola yokuzinza , noma ukucindezela kwe-plyometric (faka izandla zakho phakathi kwe-reps).
7. Engeza ukuphikiswa kokunyanyiswa kwakho
Ukuphakamisa izinyawo zakho ngenkathi ukwenza izinkinobho (njengoba ngenhla) kuzokwandisa ukumelana, kodwa futhi kuguqula ukuhamba kwakho kokuhamba. Ukwandisa ukumelana ngesikhathi sokucindezela okujwayelekile, ungangezela isitsha esibekiwe , noma ugqoke isikhwama esifanele esigcwele izikhwama ze-sandbags noma ama-water bladders.
8. Qedela Ukusebenza Kwakho Okuthuthukisiwe Ngokuzivocavoca Kweplank
Umzuzu wokugcina wokuzivocavoca kwakho ungazinikezela ekuthuthukiseni amandla okuqala kanye nokuzinza, okubalulekile ngesikhathi sokucindezela.
Ukuzivocavoca kweplanethi kuyindlela ephelele yokuqeda ukusebenza komzimba wakho. Zama ukubamba iplanki ngamasekhondi angu-30 ngomzuzu owodwa, bese uqedela ngesandiso eside, esisheshayo, esithandwayo emuva kokuphela komsebenzi.
9. Thola Ukuphumula Okufaneleko Nokubuyisela
Uma wenza ukuzivocavoca umzimba ukuze ukhathele, kuzodingeka uvumele okungenani usuku olulodwa lokubuyiselwa phakathi kokusebenza okusheshayo. Ukuzivocavoca nsuku zonke, uma kwenziwa ukukhathala, kungabuyela emuva futhi kubangele ukwehla kwamandla nokukhuthazela.