Mapush-ups chiitiko chekudzidzira uremu, usarerutsa chiitiko ichi, vanhu vazhinji havagone kutevedzera makumi matatu akajairwa push-ups panguva imwe chete, uye kusimudzira push-ups kudzidziswa, senge nhete nhambwe kusunda-ups, kure kure kusunda. -ups, yakaderera inclined push-ups, etc. Zvakanyanya kuoma.

Kana iwe kazhinji wakabatikana uye usina nguva yakawanda yekurovedza muviri, unogona kutanga nekusimudzira-up kudzidzisa. Boka rekudzidzira-push-ups zuva rega rega, nguva imwe neimwe 5-6 mapoka, nhamba yekuneta muboka rimwe nerimwe, kutsungirira kwenguva refu, uchawana zvakawanda zvinobatsira. Xiaobian aimbova push-up kudzidzisa anotanga, pakutanga anogona chete kuita kupfugama kusunda-kumusoro, mushure menguva, tsandanyama simba zvishoma nezvishoma kuvandudzwa, unogona kuita mureza kusunda-kumusoro kurovedza. Ipapo ndakayedza kukwidziridza kudzidziswa kwekusimudzira-kumusoro, uye kuburikidza nekuedza nguva dzose nekuedza, zvishoma nezvishoma ndakanzwa mabhenefiti emutambo uyu.

Chekutanga, kusunda-ups ibasa remuviri wakazara, rinogona kurovedza tsandanyama munzvimbo dzakawanda, kusanganisira mhasuru dzechipfuva, deltoids, tsandanyama dzemaoko uye mhasuru dzepakati, nezvimwewo, kudzivirira kurasikirwa kwemhasuru, uye muviri unozosimba zvishoma nezvishoma. Chechipiri, kusunda-ups kunogona kuvandudza simba ravo pachavo, apo iwe zvishoma nezvishoma unowedzera kuoma kwekudzidzira, uchaona kuti unoda simba rakawanda remusimba kuti utsigire, asiwo kuvandudza kurongeka uye kuenzana kwemuviri, kuitira kuti iwe ugone kurovedza muviri zviri nani.

Chechitatu, kupush-ups kunogona kubatsira kuvandudza kushanda kwemoyo nemapapu. Paunenge uchiita push-ups kudzidzisa, kutenderera kweropa kuchakurumidza, uye mwoyo wako nemapapu zvichachinja zvishoma nezvishoma kune iyi yakakwirira-yakanyanya kurovedza muviri, nekudaro kuvandudza kushanda kwemoyo nemapapu, kuvandudza hosha nhatu dzakakwirira, uye kukuita kuti uve neutano hwakanaka. Chechina, kusundidzira kunogonawo kunatsiridza kutsungirira uye kuzvidzora. Kana iwe uchinge wapedza kudzidziswa kwakaoma, zvinoreva kuti kugona kwako kuzvidzora kuri nani pane munhuwo zvake, kutsungirira kwakanyanya, vanhu vakadai vanozoitawo zvirinani mune zvese zvikamu, zvakanyanya mukana wekuwana budiriro yebasa.

Chechishanu, kupush-ups kunogonawo kukubatsira kudzora uremu hwako. Kunyangwe maekisesaizi acho pachawo asingaite kuti udzike uremu nekukurumidza, anogona kukwidziridza kukosha kwemetabolism yako uye kukubatsira kudzora uremu hwako nekuti muviri wako unopisa makorikori akawanda kana uchinge wakwanisa kupedzisa zvimwe zvakaoma zvekudzidzisa. Chechitanhatu, kupush-ups kunogonawo kukubatsira kuderedza kushushikana uye kusagadzikana. Paunenge uchiita chiitwa ichi, uropi hwako hunoburitsa makemikari senge endorphins uye dopamine, izvo zvinogona kudzinga manzwiro asina kunaka uye kuita kuti uwedzere kufara uye wakasununguka. Muchidimbu, boka rekudzidzisa pushups zuva rega rega rinogona kukuunzira akawanda mabhenefiti, kana iwe uchinetsa kupedzisa anopfuura gumi anoteedzana pushups kudzidziswa pakutanga, unogona kutanga kubva pakupfugama pushups kana kumusoro kukwira kusimudza pushups, nekuvandudzwa kwemuviri. simba, uye wobva wavandudza zvishoma nezvishoma kusimba kwekudzidzira, nguva imwe neimwe yakazara ye100 pushups, inonamatira kumwedzi miviri, iwe uchanzwa kushanduka kwavo pachavo.