Ukuze ufumanise ukuba ufunde indlela lokuzikhumbuza kwi bar intombi ukubambelela ngqo eqhelekileyo (knuckles ujonge ngakuwe), kakuhle kwangaphambili kuya kuba ukusebenza ezinye izihlunu. Oku kuhle kakhulu ukunceda push-ups kunye ilenga nje kwi bar. Kwanele ukuba kweveki okanye ezimbini ukwenza le mithambo ukuba iiseti ezintlanu, ngamnye uzama ukuzama ukwenza abaninzi ukutyhala-ups. Emva koko, yothani kakuhle phezulu, unako uqale bar tye. Mhlawumbi, emva kweveki ye-Push-ups uya kunifumana kanye okanye kabini, nokuba ngaphambili ukuba akwazi ukubamba up kanye. Ukuba akwenjinjalo ukufikelela oku yoko, uyakwazi akuxhome ngokulula kwi bar kangangoko kunokwenzeka kwaye wenze izihlandlo eziliqela ukuze Amazing nganye. Enye indlela: usebenzisa isitulo okanye enye into sikhwele kwi bar tye, ukulungisa ngokwakho ngokungathi zwabha (esilevini phezu bar tye), kwaye bojinga kule ndawo kangangoko kunokwenzeka, yaye xa kunyanzela ukuxhoma ngokoqobo ahlale kakhulu kancane, ngokucotha nokolula iingalo. Yonke le mithambo ziya komeleza izihlunu kunye namalungu kunye nokulungiselela ukuba zisancumisa lokuqala.
Kwi ukuzilolonga ibha tye for girls
Kungekudala emva koko apho kuya kubakho ixesha apho uya kukwazi ukubamba up kanye! Ixesha lokuqala ebonakala inzima, uphakamisa kunye umgudu omkhulu. Ekuqaleni, kuvumelekile, kodwa eyona nto ibalulekileyo kukuba kwixesha elizayo musa ukulibala ukwenza tsala-up ngokuchanekileyo, ngokukhuselekileyo, abhetyebhetye ngokupheleleyo izandla zakhe. Ngcono kanye ukutsala emzimbeni wakho ngendlela efanelekileyo, ngaphandle kuxhuzula, twitching ngaphezu kathathu. Xa ufikelela kwinqanaba enokuthi ngokugqibeleleyo ukuleqa kanye, kuya kufuneka ukwandisa inani tsala-ups. Kuya kufuneka bahambe kangangoko kunokwenzeka kwi bar tyaba, yaye kangangoko unako ukwenza. Zaqina kanye, zama kwakhona ixesha enye ngaphezulu. Kulo zisancumisa kube nzima yokuba uya nsinya kwesilevu yakho phezu bar tye, ngoko balale kule ndawo ngokucotha esicuthiweyo okanye iza kuzama ukubamba up phezulu kangangoko kunokwenzeka - up esifubeni kwaye hayi entanyeni. Ukuba musa ukuhamba, ngelo xesha wayixobula ukusuka bar tyaba, ukuphumla imizuzwana amathathu okanye njalo, kwaye ngoko zama ukubamba up. Ngoko ke kufuneka benze kangangoko kunokwenzeka. ibha oxwesileyo ukutyelela ukuba nje uqalise ukufunda izisekelo yokufunda ukubamba njani kunye ntombazana kwi bar, kucetyiswa iintsuku ezintlanu ngeveki, kunye nezinye ezimbini ingayekelela umxakatho.
Kufuneka wenze ntoni xa ukongeza ukutsala-ups?
Ukongeza bar tye uya woliphalaza kakuhle phezu imivalo engalinganiyo kwaye cinezela engxondorheni, njengoko izihlunu esiswini, nangona kakhulu, kodwa abe ezinxulumene ukutsala-ups. Kwakhona kunceda ukuqonda ukuba ufunde indlela lokuzikhumbuza kwi bar ntombazana. Kodwa uninzi zonke xa abaqhuba kwi izihlunu bar tyaba eziveziweyo zazo umntla eliphezulu. Kuxhomekeka ububanzi umthwalo bar qhiwu phezu izihlunu ezahlukeneyo - phezu dorsi latissimus, umsipha-ukugoba isandla, izihlunu esifubeni, yaye ezi izifundo kwi bar amantombazana. Xa ufunda ukubamba up izihlandlo ezisixhenxe okanye ezisibhozo, kwaye ngexesha elinye ukwenza iindlela ezimbalwa ukuba ungakwazi ukuqala ukwenza tsala-ups lweenkqubo ezahlukeneyo. Xa ungakwazi ukubamba izihlandlo ezilishumi okanye ishumi elinesihlanu, uvunyelwe ukusebenzisa iintsimbi, umzekelo, ukuba akuxhome akathetheleleki (ukuya kilograms ezintlanu) kwaye bungasifumani kunye naye. Amaninzi kufuneka ukuxhoma bebambelele nkqi ngqo, ekubeni isebenzisa izihlunu ezininzi, kodwa ngamanye amaxesha kufuneka ukubamba up with ezahlukeneyo umva ukubambelela (knuckles ujonge ngakuwe). Umzekelo, ukuba uphuhliso lat abaqeqeshi sincoma yayiqinisa ukungqonga ngqo ngokubanzi, kodwa ukusasaza hayi ngokubanzi kakhulu ngezandla zakhe, ukuze kunokuthintela uphuhliso izihlunu nokuncipha awo. Kodwa ke yokugqibela sifaneleke ngakumbi kwabo iimbaleki abo sele bekwazi ukufunda indlela lokuzikhumbuza kwi bar intombazana, yaye sifuna ukuphucula iziphumo zazo. Kufuneka ukhumbule ukuba akukho kucetyiswa ngokuba libanzi ukusetyenziswa umva grip tsala-ups ngenxa umngcipheko nemisipha eqwengiweyo. Nangona yokuba kufuneka uye kwi bar rhoqo, musa ukulibala ukuba izihlunu kufuneka ukuphumla kakulu. Ngoko ukuba uvakalelwa kukuba izihlunu zakho udiniwe kwaye kabuhlungu, ukuvumela ikhefu usuku okanye iintsuku ezimbini zoqeqesho ngokwakho. Eyona nto ibalulekileyo - umnqweno, nomonde wakho, xa uqala ukwenza tsala-ups, musa ukuma yaye abaphumi utyelelo kwesi iqokobhe, kwaye ke uya kuzuzwe iziphumo ezilungileyo.