Ungaziqinisa njani izihlunu zesifuba ngeWall Push-Ups

Iindonga zokutyhala zilungele ukuqala kwabaqalayo, kodwa onke amanqanaba ayaxhamla kulo msebenzi. Nangona ukutyhala ngokwesiko kusebenza isifuba, iingalo, namagxa, ukunyusa udonga kuyenye indlela ebalaseleyo yabaqalayo abafuna ukwakha amandla okufikelela kwinqanaba eliphambili. Ukutyhalwa kodonga kukhetho olufanelekileyo ukuba ufuna ukomeleza isifuba kodwa uneengxaki zomqolo, kuba abafaki xinzelelo kumqolo wakho.

Ukwenza ukunyusa udonga, landela la manyathelo:



  1. Yima phambi kodonga olungenanto kwaye uphakamise iingalo zakho ukuya kwinqanaba lamagxa. Beka iintendelezo zakho eludongeni ukuze zibanzi kancinci kunamagxa akho. Iminwe yakho kufuneka ibhekise phezulu. Buyela iinyawo zakho iinyawo ezimbalwa ukusuka eludongeni ukuze iingqiniba zakho zigobe njengoko uncike kwi-engile eludongeni.



    Musa ukujika umva wakho. Ukugoba umqolo wakho ngexesha lokuzilolonga esifubeni kunokubeka uxinzelelo olukhulu kumqolo ongezantsi kwaye kubangele ukulimala.

    Bamba isisu sakho uze usibeke phantsi kwakho kulo lonke ixesha usenza umthambo. Oku kunceda ukuxhasa i-upp yakhoBamba isisu sakho uze usibeke phantsi kwakho kulo lonke ixesha lokuzilolonga. Oku kunceda ukuxhasa umzimba wakho ongasentla.
  2. Phefumla ngaphambi kokuba uqale umthambo uze uphefumle njengoko ususa eludongeni kude kube iingalo zakho zikwimeko eyoluliweyo kunye neengqiniba ezigotyiweyo kancinci. Inhale njengoko ubuyela kwindawo yokuqala.



    Phinda intshukumo kahlanu ukuya kwelishumi. Njengoko uqhubela phambili ungasebenza kancinci ukuya kuma-20 okanye ngaphezulu kodonga lokunyusa amandla esifuba. Xa ukwazi ukugqibezela umthambo ngokulula usebenzisa ifom efanelekileyo echaziweyo, yandisa ukuphindwaphindwa ngamagqabantshintshi eWall Push.

Ukuba uhambele phambili, sebenzisa ezi ndlela:

  • Nqumama: Njengoko ubuyela ukuqala kwindawo yengalo eyandisiweyo, yima kwaye ume kancinci. Bamba imizuzwana embalwa kwaye uqhubeke uye phambili kancinci. Yima, ume kancinci kwakhona imizuzwana embalwa. Yima kwaye ume kancinci ngaphambi kokuba ubuyele ekuqaleni.



  • Sebenzisa isantya esicothayo: Olu lolunye umahluko ophambili. Zama ukwenza udonga unyuse isantya kancinci. Bala ngokucotha kakhulu ukuya kwisine xa utyhalela eludongeni kwaye ubale kancinci ukuya kwisine xa ubuyela ekuqaleni. Oku kwandisa uxinzelelo esifubeni nakwiingalo.

Ukuphefumla ngokufanelekileyo ngexesha lokuzilolonga esifubeni kukhawulezisa iziphumo ezilungileyo. Qiniseka ukuba ukhupha umoya ngexesha lokuzikhandla. Beka ngokulula -ukhuphele ngaphandle okanye uvuthele umoya ngexesha lokutyhala komzimba.

Musa ukuvala iingqiniba zakho ngexesha lokuzivocavoca esifubeni. Ukwenza le mithambo ngeengalo ezithe nkqo kunokubeka uxinzelelo olungafunekiyo kwindibaniselwano yakho yengqiniba kwaye kubangele ukwenzakala okufana nethenda.