Ukuze uthole indlela ukufunda ukuze uhambisane phezu intombazane ibha elibambe ejwayelekile oqondile (knuckles sikubhekile), kahle kusengaphambili kuyoba ukusebenza ezinye izicubu. Lokhu kuhle kakhulu ukusiza push-ups futhi nje ulenga phezu bar. Eyanele isonto elilodwa noma amabili ukwenza lezi umzimba for amasethi ezinhlanu, ngayinye izama ukuzama ukwenza push-ups eziningi. Ngemva kwalokho, kahle sekuqala ukufudumala, usungaqala ibha ovundlile. Mhlawumbe, emva kwesonto push-ups ngeke uhambisane kanye noma kabili, ngisho noma ngaphambili ayikwazanga uhambisane esisodwa. Uma ungakaboni ukufinyelela lo mphumela, ungavele hang kubha eside ngangokunokwenzeka wenze izikhathi ezimbalwa kanjalo Amazing ngamunye. Enye indlela: usebenzisa ihlezi phezu kwesihlalo noma okunye ukukhuphuka kubha ovundlile, ukulungisa ngokwakho njengoba uma ubambeke (kwesilevu phezu ibha emile), bese uvala kulesi sikhundla isikhathi eside ngangokunokwenzeka, futhi uma iphoqa hang cishe ukuhlala kakhulu kancane yehlani, kancane eqondisa izingalo. Zonke lezi umzimba kuzoqinisa emisipheni nasemalungeni kanye yokukulungiselela kokuqina kuqala.
On the ovundlile ibha umzimba for amantombazane
Ngokuhamba kwesikhathi uyoba khona yini isikhathi uzokwazi ukubamba up esisodwa! Okokuqala kungase kubonakale kunzima, jerks futhi umzamo omkhulu. Ekuqaleni, kuvunyelwe, kodwa into esemqoka ukuthi esikhathini esizayo ungakhohlwa ukwenza wokudonsa kahle, ngokuphepha, evula abuye avale ngokugcwele ezandleni zakhe. Better kanye ukudonsa umzimba wakho ngendlela efanele, ngaphandle jerking, ukunyakazisa kuka kathathu. Uma ufika ezingeni ukuthi kungaba ngokuphelele uhambisane kanye, uzodinga ukwandisa isibalo wokudonsa ups. Kube kuyodingeka bahambe kaningi ngangokunokwenzeka kubha ovundlile, futhi ngangokunokwenzeka ukuze abakuyo. Some kanye, uzame futhi esinye isikhathi esisodwa. Kulesi kokuqina angadida iqiniso lokuthi ngeke qinisa kwesilevu sakho phezu ibha ovundlile ke ukuzumeka kulesi sikhundla futhi kancane aphansi noma uzozama uhambisane njengoba eliphezulu ngangokunokwenzeka - phezulu esifubeni hhayi entanyeni. Uma ungenalo ukuhamba ke ikhasi off kusuka emugqeni ovundlile, ukuphumula imizuzwana amathathu noma kunjalo, bese uzama ukubamba up. Ngakho kufanele wenze kaningi ngangokunokwenzeka. ibha ovundlile ukuvakashela uma ayaqala nje ukufunda izisekelo yokufunda indlela ngelinye ilanga intombazane kubha, kutuswa izinsuku ezinhlanu ngesonto, kanti lawa amanye amabili uyakhululeka.
Okufanele ukwenze ngaphezu ukudonsa-ups?
Ngaphezu ibha ovundlile uzobe wakhama kahle ku nemigoqo engalingani kanye rock cindezela, njengoba izicubu besisu, nakuba hhayi okuningi, kodwa namanje kube exhumene ukudonsa-ups. Kanti futhi kuyasiza ukuba baqonde indlela ukufunda ukuze uhambisane kubha intombazane. Kodwa ngaphezu kwakho konke lapho abaqhuba on the imisipha ibha ovundlile athuthukile we esifubeni engenhla. Kuye ububanzi umthwalo ibha ephethe ivuliwe imisipha ezahlukene - kwi dorsi latissimus, imisipha-flexors esandleni, imisipha esifubeni, lezi izifundo ezinhle kubha amantombazane. Lapho ufunda ukuze uhambisane izikhathi eziyisikhombisa noma eziyisishiyagalombili, futhi ngesikhathi esifanayo wenze izindlela ezimbalwa ukuthi ungaqala ukwenza wokudonsa ups izinhlelo ezihlukahlukene. Futhi uma ungakwazi ukubamba izikhathi eziyishumi noma eziyishumi nanhlanu, avunyelwe ukusebenzisa izinsimbi, isibonelo, ukuze uhlanganyele ku-Google isisindo kancane (kufika ku amakhilogremu amahlanu) kanye ayifice. Ngokuvamile kudingeka uhlanganyele ebambe isango ngqo, ngoba isebenzisa imisipha kakhulu, kodwa ngezinye izikhathi kudingeka ijahe ukwehluka bese ukuhlanekezela ukubamba (knuckles ebhekene nawe). Ngokwesibonelo, sokuthuthukisa lat abaqeqeshi batusa some ukubamba wonke ngqo, kodwa hhayi ubanzi kakhulu esakaza izandla zakhe, ukuze singathwesi intuthuko yamakhono imisipha kwawo namandla awo. Kodwa yokugcina kuyinto ekahle labo abasubathi asebevele belazi ukuthi ukufunda ukuba abambe kuze phezu intombazane ibha, futhi bafuna ukuthuthukisa imiphumela yabo. Wathi kufanele zikhumbule ukuthi it is hhayi Kunconywa ububanzi ukusetshenziswa reverse isango wokudonsa ups ngenxa ingozi nemisipha zidabukile. Naphezu kweqiniso lokuthi udinga ukuya ku bar ngokuvamile, ungakhohlwa ukuthi imisipha kudingeka aphumule ukuze alulame. Ngakho uma unomuzwa wokuthi imisipha yakho bakhathele futhi ubuhlungu, uziphe ikhefu usuku noma ezimbili ukuqeqeshwa. Into esemqoka - isifiso sokuphikelela, futhi uma uqala ukwenza wokudonsa ups, abayeki futhi musa ukulahla evakashele lo igobolondo, khona-ke uzakubonisisa zithole imiphumela emihle.