Mukufamba kwekusimba, kusunda-kumusoro kufamba kwakajairika, isu tichapasa bvunzo yemuviri yekusundira kumusoro kubva kuchikoro, kusunda-kumusoro zvakare chiito cheace kukwikwidza simba repamusoro remuviri.

Saka, ndeapi mabhenefiti ekuomerera nekusimudzira-up kudzidziswa?

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2, push-ups kudzidziswa kunogona kusimudzira kutenderera kweropa, kusimbisa cardiopulmonary basa, kukurumidzira kubuda kwemarara, kuvandudza zvirwere zvitatu zvakakwirira, kuvandudza index yehutano.

3, push-up kudzidziswa kunogona kuvandudza dambudziko rehunchback, kukubatsira iwe kuumba yakatwasuka posture, kuitira kuti uwedzere hunhu hwavo uye mufananidzo.

4, push-up kudzidzisa kunogona kusimudzira dopamine secretion, kukubatsira kusunungura kumanikidzwa, kudzinga manzwiro asina kunaka, uye kukuchengeta uine tariro uye uine tariro.

Ko 100 push-ups pazuva ingavaka tsandanyama dzechipfuva dzakasimba here?

Chokutanga pane zvose, kudzidzira-kusimudza kunogona kukurudzira mhasuru dzechifuva, asi kukurudzirwa kwemhasuru dzechipfuva kwakasiyana munzvimbo dzakasiyana, uye chiyero chekusundira kumusoro chinosimudzira mhasuru dzechipfuva zvakanyanya.

Saka, iyo standard push-up inotaridzika sei? Chengetedza maoko ako paupamhi hwemapfudzi akaparadzana kana zvishoma, simbisa mhasuru dzako dzepakati, chengetedza muviri wako mumutsara wakatwasuka, uye Rongedza maoko ako epamusoro kumuviri wako panenge 45-60 madhigirii, wobva wakotamisa magokora ako zvishoma nezvishoma kubva pamaoko ako akatwasuka kuti uone kuti sei. zvakawanda zvaunogona kubata.

Paunosimudzira kudzidziswa, kana iwe uri pamusoro pe10-20 kuneta neboka, akawanda mapoka ekudzidziswa nguva imwe neimwe, uye anopfuura zana nguva imwe neimwe, unogona kutamba mhasuru yekusimbisa mhedzisiro uye nekukubatsira iwe kusimbisa mhasuru dzako dzechipfuva.

Kana iwe uchikwanisa kupedzisa 50-push-ups kamwechete, zvinoratidza kuti kukura kwemhasuru kwasvika pabhodhoro, uye panguva ino unoda kuwedzera simba rezvitsitsinho kana kudzidzira uremu, kana zvisina kudaro tsandanyama haigoni kuramba ichikura uye yakasimba. .

Kune avo vasingakwanise kupedzisa 5 akajairwa push-ups kamwechete, zvinokurudzirwa kuti udzikise kuoma kwekudzidziswa, tanga kudzidziswa kubva kumusoro oblique push-ups, zvishoma nezvishoma uvandudze simba repamusoro remuviri uye wozoedza iyo yakajairwa push-ups kudzidziswa, iyo inogona kuwana yakanaka yekuvaka tsandanyama mhedzisiro.

Chechipiri, kuzorora kwakakwana kwakakosha, kusimudza kudzidzira hakudi kurovedza muviri zuva rega rega, kana iwe uchinge wanyatso mutsa mhasuru yechipfuva, tsandanyama inenge yabvaruka, kazhinji inotora mazuva matatu kugadzirisa, unogona kurovedza muviri kamwe chete 2- Mazuva matatu, kuitira kuti mhasuru inogona kukura yakasimba uye yakazara.

Chechitatu, kudya kunodawo kutarisisa, kukura kwemhasuru hakuparadzaniswe nekuwedzera kweprotein, isu tinofanirwa kudya zvimwe zvakaderera-mafuta akakwira-protein chikafu, senge chifuva chehuku, hove, zvigadzirwa zvemukaka, shrimp uye zvimwe zvekudya, nepo. nemimwe miriwo yakakwira-fiber, kuitira kubatsira muviri kugadzirisa.