Kana uri kutanga chirongwa chekuvhiya, ichocho chikonzero chakanaka chekuisa zviyero zvishoma zvekutanga kuitira kuti iwe uone kutevedza kwako uye uone kuti uri kuwana mhinduro. Kutora zviyero zvako, kuronga kupera kwemoyo wako uye / kana kuwana muviri wako mafuta kuongororwa nzvimbo dzakanaka dzinotanga, asi zvakadini nehutano hwako?
Miedzo yehutano hwakanaka ndiyo nzira yakakura yekuyera kwauri uye kuongorora kwepushup ndiyo inofarira vadzidzisi vega pachavo nokuti inzira iri nyore yekuyera kutsungirira kwako uye simba remuviri.
Pushups inosanganisira zvinenge zvese zvemashure emuviri wako wepamusoro, kusanganisira chifuva, mapepa uye triceps ne-abs uye kumashure kushanda semagadziri. Kana iwe uchizviita pazvigunwe zvako, iwe unoshandisa zvinenge zvose musumbu mumuviri, uchiita kuti pushups imwe yezvinhu zvakanakisisa uye zvishanda zvidzidzo zvaunogona kuita.
Kwete izvozvo bedzi, asi kuedza kuongorora nguva dzose zvinowanzopa zviitiko zvinooneka zvaunogona kutarisa. Nekurasikirwa kwekurema, zvigumisiro zvako zvichachinja uye iwe unowanzofanirwa kumirira vhiki kana mwedzi kuti urege kurasikirwa nehukuru hunorema. Nokushandisa purogiramu iyi, unogona kuona kuti iwe une simba zvakadini uye izvo zvingava chinhu chimwe chete chinokukurudzira kuti urambe uchienda.
Nzira Yokuita Nayo Pushup Test
Kuongorora kwepushup yakagadzirirwa kugadzirisa nheyo yepamusoro yemasimba kutsungirira uye simba remuviri. Kana uchinge watora chikamu chako, tora chiyero zvakare mavhiki mana kusvika matanhatu kuti uone kufambira mberi kwako.
Nokuwedzera pushups kune zvaunogara uchiita zvekushanda uye kushanda nesimba rako repamusoro, iwe unogona kuwedzera huwandu hwemagetsi unogona kuita kudarika nguva.
Kana iwe usingakwanisi kuita pushups inotsanangurwa pasi apa, edza shanduro yakashandurwa nemabvi pasi uye uchengetedze kuti ingani iwe unogona kuita nefomu yakanaka, uchishanda kuti uvandudze nhamba iyoyo uye ushandise nzira yako kusvika kune imwe advanced versions.
- Tanga nemaminetsi mashanu kusvika ku10 kusvika kumasere
- Kune varume: Endai mune chinzvimbo chekusimudzira pamaoko nezvigunwe . Maoko anofanira kunge ari pamusoro pepfudzi-yakaparadzana nepakati, dzoka zvakare uye musoro kumusoro.
- Kumadzimai: Ivai nechinzvimbo chekusimudzira pamaoko nemabvi . Maoko ako anofanira kunge ari pamusoro pepfudzi-yakaparadzana uye musana wako unofanirwa kuva wakarurama nemusoro wako wakasimudzwa.
- Pasi kusvika pakusvibiswa, kupfugama mabheji uye kuderedza kusvikira chigunzva chichibata chibato. Musana wako unofanirwa kuva wakarurama uye wakaoma mukati mekutenderera uye dumbu rako harifaniri kubata mhuka.
- Svetera kusvika kune imwe nzvimbo yakananga.
- Ramba uchinge uchinge uine pushups sezvinogona iwe nehuwandu hwakanaka pane imwe nguva.
- Rega kuedza apo iwe uri kushungurudza kana kana fomu yako iri kupera.
- Shandisa tafura iri pasi apa kuti uwane chikoro chako, icho chinoenderana nhamba yevhiringidza iwe unogona kuita zvakananga kunze kwekuzorora.
Tafura: Pushup Fitness Test Results
| Vakadzi | Makore 20-29 | Zera 30-39 | Zera 40-49 | Zera 50-59 | Zera 60-69 |
| Zvakanaka | 30 | 27 | 24 | 21 | 17 |
| Kugona chose | 21-29 | 20-26 | 15-23 | 11-20 | 12-16 |
| Kugona | 15-20 | 13-19 | 11-14 | 7-10 | 5-11 |
| Zvakanaka | 10-14 | 8-12 | 5-10 | 2-6 | 2-4 |
| Inoda Kuvandudza | 9 | 7 | 4 | 1 | 1 |
| Varume | |||||
| Zvakanaka | 36 | 30 | 25 | 21 | 18 |
| Kugona chose | 29-35 | 22-29 | 17-24 | 13-20 | 11-17 |
| Kugona | 22-28 | 17-21 | 13-16 | 10-12 | 8-10 |
| Zvakanaka | 17-21 | 12-16 | 10-12 | 7-9 | 5-7 |
| Inoda Kuvandudza | 16 | 11 | 9 | 6 | 4 |
Kuenda kune Toe Pushups
Kunyange zvazvo kukanganiswa pamabvi kwakanaka kune vazhinji vedu, ichinangwa chikuru chekushanda pakuita pushups zvakakwana uye pane zvinhu zvaunogona kushanda kuita kuti zviitike.
Zvimwe zvingasarudzwa:
- Edza kusagadzikana kusina kunaka - Nekuita basa iri, iwe unotanga nokurara mudumbu rako pasi, maoko kune rumwe rutivi rwemafudzi nezvigunwe pasi. Ikozvino, zviongorore kusvika mukuzara kwakakwana, zvino isa mabvi pasi kuti udzike pasi. Izvi zvinokubatsira iwe kuvaka nheyo uye muviri wepamusoro kunze kwekuti uite zvakakwana zvigunwe pazvigunwe, kana izvi zvakaoma kwauri.
- Edza imwe yakazadza zvakanyanya pushup nebasa rega roga - Nguva imwe neimwe paunenge uchiita muviri wepamusoro nemapushups, edza imwe pamaoko ako. Basa roga roga, edza kuwedzera imwe imwe yezvigunwe kusvika kune imwe mushure mushure mokudzokera kumabvi enyu uye kugumisa zvigadzirirwa.
Ikoyi chaiyo inoshandiswa kune zvimwe zvinopfuura zvimwe zvose, saka iva nechokwadi kuti uri kuita pushups kanenge kaviri pavhiki kuti uwedzere simba uye kutsungirira.
Kunobva:
American College of Sports Mishonga. (2006). Mitemo yeAACSM Yokuedza Kudzidzira Kuita uye Kurapa. Baltimore, MD: Lippincott Williams & Wilkins.