Ukwenza ama-push-up kungenye yezivivinyo ezinhle kakhulu zomzimba wokusebenza komzimba wakho ophezulu, kufaka phakathi izingalo zakho. Ukwenza ama-push-up ahlukahlukene kuzokusiza ukuqopha izingalo zakho ngokushesha..
Qala ngama-push-up ayisisekelo, bese uqhubeka nokudonswa kwedayimane nokuphonswa kwenja ebheke phansi, okuthathwe empini nase-yoga, ngokulandelana:
Ama-push-up ayisisekelo
Yizo ezenziwa ngezandla ezingezansi nje kwamahlombe. Ungazijwayeza ukuguqa ngamadolo phansi noma imilenze yakho iqonde, okuzoqinisa futhi kuzwakale nakakhulu imisipha yezingalo nomhlane ongaphezulukanye ne-nucleus edumile.
Qala ngokwamukela ipulangwe pose. Donsa umoya futhi lapho ukhipha umoya, goba izindololwane ngaphandle bese wehlisa isifuba sakho phansi. Yima ngokushesha lapho amahlombe akho ehlangana nezindololwane zakho. Faka umoya ukuze uphinde uqondise izingalo zakho. Lokhu kubalwa njenge-rep eyodwa.
Ukugoba idayimane
Lokhu kwehlukahluka kokuphakanyiswa kwendabuko kuzokusiza usebenze ama-triceps akho. Ngokudinga ukuthi izingalo zakho zisondelane, uzogxila nomzamo omkhulu ngaphakathi kwama-pecs akho.
Qala ngensimbi. Beka izandla zakho ndawonye, ngezansi nje kwesithambo sesifuba, ngamathiphu eminwe yenkomba nezithupha zikuthinta. Igebe phakathi kweminwe yakho kufanele lakhe uhlobo lonxantathu noma idayimane, yingakho igama lalo.
Ngemuva kokuphefumula, phefumula ukuze ugobe izindololwane zakho, wehlise isifuba sakho phansi. Gcina izandla zakho njengoba ziqondiswe ngaso sonke isikhathi. Faka umoya ukuze uphinde uqondise izingalo zakho. Lokhu kubalwa njenge-rep eyodwa.
Uma ukuthola kunzima kakhulu, zama ukwelula izandla nezinyawo kancane. Kusenzima kuwe? Ngakho-ke, ungakwazi ukwehlisa amadolo akho phansi. Okubalulekile ukwenza ama-push-up, noma ngosizo oluncane.
Ukubheka phansi kwenja ebheke phansi
Kumele sibonge i-yoga ngalokhu kuhlukahluka, okuzokusiza ukuthi usebenze emuva nange-abs yakho. Njengebhonasi, futhi kuzosiza amathole akho ukuba aluleke kahle ngemuva kosuku olude.
Ngena endaweni ebheke phansi yenja, kepha uncike endololwaneni esikhundleni sezandla zakho. Njengoba ukhipha umoya, cindezela izandla zakho emhlabathini ukuze ulule izindololwane zakho. Donsela inkaba yakho emgogodleni wakho, bese unyakazisa ukhalo lwakho emuva nangemuva, uze ungene esimeni sendabuko esibheke phansi senja. Donsela phansi bese wehlise izindololwane zakho phansi ngobumnene ukuze uqedele ukuphinda okukodwa.