Zingaphi i-pushups ekufuneka uzenzile yonke imihla, ngumbuzo ongaqala kuwe endleleni eya kwindlela elula yokuziqhelanisa nokuqina.
Umndilili wePushups mihla le
Ngoku ka UGqirha Lawrence A. Golding ovela kwiDyunivesithi yaseNevada , kukho inani eliqhelekileyo le-pushups ekufuneka ukwazi ukuyenza yonke imihla ngokusekwe kubudala nakwinqanaba lesakhono. Kwiitshathi ezingezantsi, unokujonga kwi-avareji ye-pushups ngobudala kunye nobuchule. INew York Times inika ingxelo ngamanani afanayo, kunye ne-avareji yesizwe ejikeleze i-16 yokunyusa abafazi abaneminyaka engama-40 kunye nama-27 yamadoda aneminyaka engama-40, ebabeka phakathi kwabantu abakhethiweyo kunye nemilinganiselo yala maqela mabini.
| Ubudala | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 |
| Abadala | Ngaphezulu | 47+ | 41+ | 34+ | 31+ | Ngaphezulu |
| Umyinge | 26 | 28 | 18 | Shumi elinantlanu | 13 | Shumi elinanye |
| Ihlwempuzekileyo | Ngaphantsi kwe 4 | Ngaphantsi kwe 4 | Ngaphantsi kwe 2 | 0 | 0 | 0 |
- Iingcebiso ezili-15 zokuSebenza
- Abantu Bazolula
- Imizekelo yokuzivocavoca kwe-Isotonic enemifanekiso
| Ubudala | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 |
| Abadala | 35+ | 36+ | 37+ | 31+ | Ngaphezulu | 23+ |
| Umyinge | Shumi elinantlanu | 17 | Shumi elinantlanu | 12 | 10 | 8 |
| Ihlwempuzekileyo | 1 | 1 | 0 | 0 | 0 | 0 |
Izibonelelo zePushups
I-Pushups yenye yezona zinto ziluncedo onokuzenza. Ukusuka kwi-pushups esemgangathweni ukuya kuthoba i-pushups, unokwazi ukwenza ngokwezifiso indlela yakho yesiqhelo, ukuvumela ukuzilolonga kukhule ngamanqanaba akho amandla. Akukho zixhobo zokuthenga, kwaye ekuphela kwendawo efunekayo yindawo ecacileyo ngokwaneleyo yokuba wolule phantsi. Njengoko inqanaba lakho lamandla likhula, ngokunjalo nokukwazi kwakho ukwandisa inkqubo yakho ye-pushup kwii-pushups ezi-100 ezixoxwa rhoqo.
Zingaphi iiPushups ekufuneka uzenzile imihla ngemihla?
Ngelixa kunokuba kuhle ukuba nenani elijikelezileyo lama-20, ama-50 okanye ali-100 ama-pushups ukujolisa kuwo, inyani kukuba kanye njengokuba inqanaba lomzimba wonke lahlukile, kunjalo ke nangokukwazi kwabo ukugcwalisa inani elisetiweyo le-pushups ngosuku olunye. Ukuba usaqala kuhambo lwakho lokuqina, ukwenza ii-pushups ezintlanu ngefom efanelekileyo kunokuba lelona nani lilungileyo kuwe. Ukuba uqhubeka ngokwamanqanaba akho okuqina, eli nani linokuba ngama-20, 30 okanye i-100. Imfihlelo ifunda ukuba leliphi inani elichanekileyo le-pushups elikuwe ngeli xesha.
Ukuchonga inombolo yakho egqibeleleyo
Ukufumanisa ukuba zingaphi ii-pushups ekufuneka uzenzile yonke imihla, kuya kufuneka uqale ngokuqinisekisa ukuba uyazenzangokuchanekileyo. Kulula kakhulu ukukopela kwaye uvumele ifom yakho ukuba ihambe ukuze ungene kwakhona. Gxila ekugcineni umva wakho ngokuthe nkqo kwaye ungene kwi-pushup nganye ukuya kwinqanaba elifanelekileyo ngaphambi kokuba ubuye.
Ngoku lixesha lokuba uqonde ukuba iyintoni na injongo yakho. Ukuba injongo yakho iya isomelela kwaye isakha imisipha, uya kufuna ukuzityhala ukuze udinwe. Oku kuthetha ukuqhubeka nokuqhuba i-pushups egqibeleleyo de kube iingalo zakho zingasakwazi ukuxhasa ubunzima bakho.
Ukuba injongo yakho kukunyusa amandla, okanye ukubetha okufunwa kakhulu emva kwe-100 ye-pushups eqhubekayo, kuya kufuneka wenze iiseti ezingakumbi ngokubuyela okumbalwa kuzo. Qala ngokufumana inqaku lakho lokukhathala kwaye wenze ii-reps ezimbini ngaphantsi kweli nani. Ke ukuba unokwenza ii-pushups ezingama-25 ngaphambi kokudinwa, kuya kufuneka wenze ii-pushups ezingama-23 kwiseti nganye kunye nokuphumla phakathi kweeseti. Rhoqo kwiintsuku ezimbalwa, nyusa inani ngalinye de ufikelele kwinjongo yakho.
Ngokungafaniyo nokuzilolonga okunzima, unokwenza i-pushups yonke imihla, nokuba ungasebenza kangakanani ekugqibeleni. Isitshixo kukuqinisekisa ukuba uyaqhubeka nokwenza i-pushups eyaneleyo ukuze uzicel 'umngeni, kwaye ufezekise iintlobo zezibonelelo ozifunayo.
Ukutshintsha isiqhelo
Ekubeni i-pushups inokwenziwa ngeendlela ezininzi, inombolo yakho inokutshintsha ukusuka kwindawo ukuya kwindawo. Zintathu iintlobo zepushups zesitayile seplank:
- Imigangatho
- Isandla sokuvala: Le ndlela ibandakanya ukuhambisa izandla zakho kunye phantsi kwesifuba sakho kwaye kuya kusebenza ngakumbi triceps.
- Ingalo ebanzi: Izandla zakho zibanzi zahlukile kule ndawo ye-pushup, ikunika isifuba esingcono kunye namagxa okuziqeqesha.
Inombolo kunye nohlobo lwe-pushups onokuyenza ingahluka, kuxhomekeke kwimimandla yakho yamandla emisipha.
Zama ukwahlukaIsiqhelo somsebenzi wePushupukubandakanya iintlobo ezahlukeneyo ze-pushups, uqiniseke ukuba uzenza ngokufanelekileyo kwaye wandise inani le-pushups oyenzayo mihla le njengoko amandla akho okuzenza enyuka.
Ukubeka iinjongo zakho kunye nenani elimiselweyo le-pushups ukwenza ngosuku kunokukunceda uhlale ukhuthazwa ukuba uqhubeke nomzimba wakho. Nokuba inombolo yakho yokuphela li-10 okanye i-100, ukugcina injongo engqondweni kunokukunceda ugxile kwinkqubo yakho kwaye kukuncede ufezekise iziphumo ngokukhawuleza. Zingaphi i-pushups ekufuneka uzenzile yonke imihla ngumbuzo wokuqala omele uzibuze wona xa uqala inkqubo yakho yokomelela komzimba ukuze ubone iziphumo ezinokufezekiseka ngokulula.
