Indlela yokukhipha indlela efanele

Ukwenza imidlalo, ngandlela-thile, ubhekene nokuqaliswa kokuyisisekelo (izivivinyo eziyisisekelo), njenge-push-ups, ukudonsa okunye nabanye. Futhi, ngokuvamile, kunombuzo ozwakalayo futhi oqinisekisiwe: "Indlela yokuphuma kahle?". Abaningi bazosho ukuthi lokhu kuyinhlekisa, akukho lutho olulula kune-push-ups. Noma kunjalo, lokhu akunjalo nakancane. Kunezici ezithile ozodinga ukwazi ukuze wenze ama-push-ups ngempela "ayisisekelo" (awusizo) kuwe. Njengazo zonke izivivinyo azenzi lokhu ekuqaleni kuka-3-4 amahora ngemuva kokudla. Kunezinketho eziningi ezahlukene zokwenza lo msebenzi:

• Phakamisa izingalo ezihlukene kakhulu.

• Push-ups ezingeni lehlombe.

• Push-ups ngokubamba kancane (nge izintende ezimbili ethinta emaphethelweni).

• Push-ups nokuphumula kwengalo ephansi.

• Kanye nezinketho ezehlukene zejubane nobukhulu bokunyakaza.

Iningi labantu, embuzweni othi "Indlela yokuphuma kahle?" Chaza ukukhishwa kwe-push-ups kwifomu yabo ejwayelekile (ukusebenza). Le nguqulo yokuzivocavoca ichaza ukugcizelela ububanzi bamahlombe, kubhekwa njengendlela evamile yokuthi lesi sikhundla sezandla sinikeza isenzo esilinganayo (ngokwemigomo yokulayisha), kokubili ku-triceps nakumisipha ye-pectoral. Ngifuna ukuqaphela ukuthi zonke izinguqulo ezinikezwayo ze-push-ups zilungile, noma kunjalo, ngenxa yezici zomuntu ngamunye, omunye wabo uyokulandela kakhulu kunabanye. Ukukhipha izinyathelo kusuka phansi ngenkathi ulele ngezandla ezihlukene kakhulu, unikeza umthwalo ophezulu emisipha ye-pectoral (okwehliswayo okuthinta kakhulu ukwanda kwalesi sigaba semisipha, ngokuyinhloko ezindaweni ezingezansi), ngenkathi kunciphisa umthwalo emisipha emithathu ehlombe. Ukuthi, isici salesi sifundo sibheke ekukhuliseni ubukhulu bomzimba obukhulu bemisipha ye-pectoral kanye nemigomo yawo.

Yini eyenza ukuqhuma okunciphisa ukucindezela? Kuyinto elula - le nguqulo yokuzivocavoca iklanyelwe ukukhulisa umthwalo we-triceps, ngenkathi ingahambi, futhi ngangokunokwenzeka ukunciphisa imisipha yesifuba. Lezi zinsuku ziqinisekisa ukuthi "ukumpompa" kwezindawo ezitholakale phakathi kwezimbungulu ze-pectoral. Ukuzikhethela ukuthi ungashukumisa kanjani kahle, khetha iqembu le-muscle elidinga ukuqeqeshwa ngaphezu kwabanye futhi ukhethe ukuvivinya okufanele. Esinye isici esibalulekile salokhu kuvumelana ukuphefumula. Indlela yokuphefumula kahle uma uphonsela? - lo mbuzo owaziwa kakhulu phakathi kwabaqalayo futhi hhayi kuphela. Njengezo zonke izivivinyo, amandla okubusa okuyisisekelo lapha: ukuphuma kwemoya kwenziwa ngesikhathi sokuzikhandla okukhulu. Lo mandla uvela lapho isikhukhula sikhuphuka ngaphezu kwendawo ephansi.

Kumele kukhunjulwe ukuthi ukufaneleka kokuphefumula kubaluleke kakhulu, ngoba ukuphuma kwesikhashana kuhlinzeka ukunciphisa ukucindezeleka kwangaphakathi kwesisu ngesikhathi somthwalo wamandla. Abaningi bethu bavame ukuba abafunayo nabahloli bokuzivocavoca okusha, okusebenzayo. Yingakho uma kuziwa ekuqiniseni imisipha yezandla, kanye nemisipha yezimangalo , kuphakama umbuzo olandelayo: "Indlela yokukhipha iminwe yakho ngendlela efanele?". Okokuqala, kufanele kuqashelwe ukuthi abantu abanoma yiluphi uhlobo lwezinkinga zokufakelwa kwamalungu akukhuthazwa ukwenza lo msebenzi. Uma zingekho izifo ezivimbela lo msebenzi, ungaqhubeka. Ngokushesha faka izandla zakho ekuphumuleni phansi kuwo wonke iminwe emihlanu yebhayisikili. Iminwe kufanele ihlukaniswe ngendlela efanayo embuthanweni, njengempaphe ye-voluntar. Ngenkathi wenza lo msebenzi, qiniseka ukuthi iminwe yakho nezandla zisekhona. Ukwenza lo msebenzi ngokufanele, ungakwazi kalula ukuqinisa imisipha yezandla, futhi i-dynamometry yakho iyoba isiqiniseko esiqondile. Uma wenza ama-push-ups, thola ngokukhethekile isivinini kanye nobukhulu bezinyathelo. Indlela engcono kakhulu yokwenza lokhu kusebenza kancane kancane futhi ngokulinganayo, ngaphandle kokugubha. Ngesikhathi uqhuba lo msebenzi, lawula umzimba wonke: gcina i-torso ebushelelezi (akufanele kube khona ukugoqa), lawula ukuphakama kokunyakaza kusuka ekuthinteni okuncane kwesifuba phansi, ukuze kulungiswe ngezandla.

Manje uyazi ukuthi kufanele uphendule kanjani kahle ukuze ube nenzuzo enkulu kunazo zonke futhi usize ukuqinisa isimiso sakho semisipha. Best of inhlanhla!