Kudhonza-kumusoro ibato regoridhe rekushandisa repamusoro mhasuru tsandanyama boka, rinogona kudzidzira kumba, uye zvakare chimwe chezvinhu zvekuyedzwa mukirasi yepakati chikoro chedzidzo yemuviri.

Kutevedzera kwenguva refu kukwevera-kumusoro kudzidziswa kunogona kuvandudza simba repamusoro remuviri, kunatsiridza kurongeka kwemuviri uye kugadzikana, kukubatsira iwe kuumba yakanaka inotaridzika inverted katatu nhamba, uku uchivandudza kukosha kwemetabolism, inhibisa kuunganidzwa kwemafuta.

Namatira pakukwevera-kumusoro kudzidziswa, kunogona kukurudzira kutenderera kweropa, kumutsa bendekete uye kumashure, ruoko tsandanyama boka, kukubatsira kuvandudza marwadzo ekudzokera shure, mhasuru matambudziko, asi zvakare kunatsiridza chimiro, kuumba yakatwasuka posture.

Kune vanhu vazhinji, kudzidzisa-kukwevera kwakaoma, unogona kukwanisa kupedzisa 10-push-ups zviri nyore, asi kwete kupedzisa kudhonza-up. Saka, mangani ekudhonza-ups aunogona kupedzisa kamwechete?

Chii chinonzi kudhonza-kumusoro? Dzidza aya matanho ekuita:

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2️⃣ Tora mweya wekufema uye zorodza muviri wako usati watanga kuita zvekudhonza.

3️⃣ Wokotamisa maoko ako wokweva muviri wako kumusoro kusvika chirebvu chako chasvika pakahorizontal bar position. Panguva ino, ruoko runofanira kunge rwakanyatsokotama.

4️⃣ Bata chinzvimbo. Panzvimbo yako yepamusoro, bata nzvimbo yacho kwemasekonzi mashoma. Muviri wako unofanirwa kumira wakatwasuka netsoka chete kubva pasi.

5️⃣ wobva wadzika zvishoma nezvishoma uchidzokera kwawakatangira. Ruoko runofanira kunyatsotambanudzwa panguva ino. Dzokorora mafambiro ari pamusoro, zvinokurudzirwa kuita 3-5 seti ye8-12 reps nguva imwe neimwe.

Hezvino zvinhu zvishoma zvekuchengeta mupfungwa paunenge uchidhonza-ups:

1. Chengeta muviri wako wakatwasuka uye usakotama muchiuno kana kumashure.

2. Usashandise inertia kumanikidza, asi vimba nesimba retsandanyama kukweva muviri.

3. Paunenge uchidzikisa muviri wako, usangoerekana wasunungura maoko ako, asi udzike zvishoma nezvishoma.

4. Kana usingakwanisi kupedza kudhonza kwakazara, edza kudhonza zvishoma, kana kushandisa AIDS kana kuderedza kuoma.