Simungathe Kuchita Push-Up? Palibe Vuto, Ingogwiritsani Ntchito Masitepe Anu

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Nditumizireni Imelo Onetsani Patsamba

Palibe choyenera kuchita chomwe chimabwera mosavuta komanso kukankhira kodziwika bwino nakonso. Tonse takhalapo: Inu muli pakati pa a kulimbitsa thupi ndipo mwadzidzidzi mphunzitsiyo akutsika mu thabwa ndikulengeza kuti nthawi yakwana yokankha. Mungobwereza kawiri ndipo mutha kumva kale mikono yanu ikugwedezeka. Kubwereza zinayi, msana wanu umayamba kupweteka ndipo manja anu akuyaka moto.

Ma push-ups amafunikira mphamvu zambiri komanso kuphatikiza zambiri magulu osiyanasiyana a minofu kuphatikiza ma triceps, pecs ndi mapewa anu komanso kumbuyo kwanu, m'chiuno ndi pachimake (ndi thabwa loyenda pambuyo pake). Mukakankhira pansi, mukusuntha pafupifupi 65 peresenti ya kulemera kwa thupi lanu, Jeff Halevy , kale Today Show mtolankhani komanso woyambitsa wa Apex Human Performance akufotokoza. Izi ndizolemera kwambiri kuti zikhale zokakamiza. Ngati mukulemera mapaundi 150 ndiye kuti mukugwira ntchito pafupifupi mapaundi 100 nthawi iliyonse mukatsitsa ndikukweza. Ndipo ma push-ups onse amakhala okhazikika. Ngati mimba yanu sikugwira ntchito, simungathe kukhala ndi mawonekedwe oyenera. Msana wanu udzagwa, m'chiuno mwanu mudzaviika ndipo simudzadutsa maulendo angapo oyambirirawo.

Njira yabwino yowonjezeramo kukankhira kwanu ndikumangirira pang'onopang'ono mphamvu. Lolani kuti minofu yanu izolowere kuyenda mpaka itayamba kumva bwino. Simufunikanso mphunzitsi wanu kapena masewera olimbitsa thupi kuti mukhale okhoza kukankha-ups. Zomwe mukufunikira ndi masitepe ndi mphindi zochepa tsiku lililonse.

Kuti muyambe ulendo wanu wokankhira, choyamba muyenera kupeza chizindikiro chanu. Benchmark yanu ikuwuzani komwe muli, mwanzeru, Halevy akutiuza. Yesetsani kukankhira mmwamba pamasitepe angapo osiyana ndi manja anu motalikirana ndi mapewa m'mphepete mwa sitepeyo. Bwerani pazala zanu ngati mukufunikira ndikusunga mutu wanu, msana ndi miyendo yanu molunjika. Kukwera kwa sitepeyo, kumakhala kosavuta chifukwa ngodya pakati pa thupi lanu ndi nthaka ndi yaikulu (kutanthauza kuti mukuyenda mocheperapo kulemera kwanu). Pezani mulingo momwe mungapangire ma push-ups asanu ndi awiri. Zingakhale zovuta, koma ziyenera kutheka. Seven-rep max ndiye kutalika kwanu koyenera koyambira. Sabata iliyonse, mumapita patsogolo pang'onopang'ono, choyamba ndikuwonjezera kuchuluka kwa ma reps kenako ndikuchepetsa kutalika kwa masitepe anu.

Momwe mumapitira patsogolo pamakinawa zimatengera kulimba kwanu kwapano, koma kwa omwe angoyamba kumene tidafunsa Halevy kuti agawane zomwe amakonda. Mu sabata yoyamba, bwerezani maulendo asanu tsiku lililonse pa msinkhu umene munakonzeratu. Mu sabata yachiwiri, chitani magawo awiri a mobwerezabwereza kasanu tsiku lililonse. Mu sabata lachitatu, chitani katatu katatu patsiku. Pamene mukupita mu sabata lachinayi, tsitsani pansi sitepe imodzi ndikubwereza momwemonso mlungu uliwonse. Pitirizani kutsitsa mpaka mufike pansi. Pakadali pano, mutha kuchita masewera asanu okha, osatuluka thukuta. Ndi kudzipereka kwa tsiku ndi tsiku, koma sikudzatenga nthawi yochuluka ndipo ndi chinthu chomwe mungathe kuchita mosavuta Zoom misonkhano kapena ma pickups a carpool popanda kutuluka thukuta.

Zochita zolimbitsa thupi zikapanda mayendedwe athu, kusintha ndi njira yabwino yopezera phindu lomwelo popanda kupsinjika. Kwa kukankha, nthawi zambiri timauzidwa kuti tisinthe pogwada pa mawondo athu. Ngakhale kuti simungadzipweteke nokha ndi njirayi, kuchita izi kumasintha mphamvu ya kayendetsedwe kake, zomwe zimasintha minofu yomwe mukulunjika. Inde, zimakhala zosavuta kumtunda, Halevy akufotokoza, koma amasinthanso pakati pa misa yanu. Izi zikutanthauza kuti minofu yanu pachimake -makamaka m'munsi mwamimba-sizikuchitikiranso. M'malo mochotsa katundu wopepuka, iwo akusiyidwa kwathunthu. Kuti mumangedi kukankhira kowona, kupita patsogolo kuchokera ku masitepe kudzakhala kopindulitsa chifukwa mukuphunzitsa minofu pachimake ndi m'chiuno mwanu kuti ziphatikizidwe mumayendedwe kuyambira tsiku loyamba. Mukadziwa zambiri.

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