Nzira yekuita sei standard push-up?

Kutanga iva nechokwadi chokuti muviri wako uri mumutsara wakatwasuka, uchiuchengeta wakatsiga kubva pamusoro wako kusvika kutsoka dzako, uye kudzivisa kunyura kana kusimudza chiuno chako. Paunenge uchibata maoko ako pasi, zvigunwe zvinofanira kutarisa mberi uye zvanza zvinofanira kufanana nepasi, izvo zvinogona kugovera zviri nani simba uye kuderedza kudzvinyirira pamaoko.

Paunenge uchidzika, chipfuva chako chinofanira kunge chiri pedyo nevhu, asi kwete kubata pasi, uye wobva wasimudza nokukurumidza, kuchengeta magokora ako pedyo nemuviri wako uye kudzivisa kupararira.

Mukuwedzera kune kumira kwakakodzera, kufema kunokosha. Inhale paunenge uchidzika uye uchifema paunenge uchisimudzira kumusoro kuti ushandise zvirinani simba remhasuru dzako dzepakati.

Mukuwedzera, kurovedza hakufaniri kukurumidza, kunofanira kuva zvishoma nezvishoma, kutanga kubva kunhamba shomanana, zvishoma nezvishoma kuwedzera kuoma uye kuwanda. Izvi zvinogona kudzivirira kuomarara kwemhasuru, asi zvakare zvinogona kugadzirisa zvirinani nekuvandudza.

Imwe miniti chiyero kusunda-ups 60 chii chinhanho?

Munyika yefitness, kupush-ups kunoonekwa sechiyero chakakosha chesimba repasi remunhu nekuti anoshanda chipfuva, triceps uye tsandanyama dzemapfudzi panguva imwe chete.

Kazhinji, munhu asina kudzidziswa avhareji angangokwanisa kupedzisa gumi nemaviri kana maviri akajairwa push-ups muminiti.

Naizvozvo, kukwanisa kupedzisa 60 yakajairwa push-ups muminiti imwe zvakakwana kuratidza kuti munhu adarika mwero wepakati maererano nekusimba kwemuviri uye simba remhasuru. Kuita kwakadaro kunowanzoitwa chete mushure menguva yakareba yekudzidziswa kwakarongeka, ine nheyo yepamusoro yemuviri uye kutsungirira kwemisumbu.

Zvisinei, zvakakosha kuziva kuti nhamba yepush-ups yakapedzwa haisi iyo chete chiyero chehutano hwemunhu kana hutano hwemuviri. Hunhu hwemapush-ups hwakapedzwa, chiyero chekufamba, uye hutano hwese hwemunhu hwakakosha zvakaenzana.

Pamusoro pezvo, vanhu vakasiyana vanozosiyana mukusimbisa uye ruzivo rwekudzidziswa kwesimba rekudzidziswa, izvo zvinozokanganisa mashandiro avo ekusundira kumusoro.