Iindidi ezininzi zokutsalela ezantsi iiBar

Lat Tsala Phantsi IBar
Faka oku kwisicwangciso sakho soqeqesho lwamandla, umthambo obanzi kunye nocwangcisiweyo wamaqela akho emisipha ahlukeneyo anje ngeelats, imigibe, i-biceps, kunye ne-triceps, ukuvuselela okunzulu kwemisipha yakho, kukunika amava akhululekileyo.

Ibha eyi-V
Faka oku kwisicwangciso sakho soqeqesho lwamandla, umthambo obanzi kunye nocwangcisiweyo wamaqela akho emisipha ahlukeneyo anje ngeelats, imigibe, i-biceps, kunye ne-triceps, ukuvuselela okunzulu kwemisipha yakho, kukunika amava akhululekileyo.

Intambo yeTriceps
Faka oku kwisicwangciso sakho soqeqesho lwamandla, umthambo obanzi kunye nocwangcisiweyo wamaqela akho emisipha ahlukeneyo anje ngeelats, imigibe, i-biceps, kunye ne-triceps, ukuvuselela okunzulu kwemisipha yakho, kukunika amava akhululekileyo.

V Ibha enojikelezo
Faka oku kwisicwangciso sakho soqeqesho lwamandla, umthambo obanzi kunye nocwangcisiweyo wamaqela akho emisipha ahlukeneyo anje ngeelats, imigibe, i-biceps, kunye ne-triceps, ukuvuselela okunzulu kwemisipha yakho, kukunika amava akhululekileyo.

Ukuzilolonga iinzuzo?
Ukuzilolonga ngakumbi kunokuphucula impilo yengqondo yethu, ukunceda ubunzima bomphathi, ukunciphisa umngcipheko wesifo, ukomeleza amathambo kunye nezihlunu kunye nokuphucula amandla akho okwenza imisebenzi yemihla ngemihla.
Phucula inkumbulo yakho kunye nokusebenza kwengqondo (onke amaqela eminyaka).
Khusela kwizifo ezininzi ezingapheliyo.
Uncedo ekulawuleni ubunzima.
Ukunciphisa uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo.
Phucula umgangatho wakho wokulala.
Nciphisa iimvakalelo zokuxhalaba kunye nokudakumba.
Ukulwa nokudinwa okunxulumene nomhlaza.
Ukuphucula intlungu edibeneyo kunye nokuqina.
Gcina amandla emisipha kunye nokulinganisela.
Yandisa ubude bobomi.

Ishumi eliphezulu lokuzilolonga
Ukucela umngeni kwibhalansi yakho yinxalenye ebalulekileyo yendlela yokwenza umthambo.Imiphunga yenza kanye loo nto, ikhuthaza intshukumo esebenzayo ngelixa ikwanyusa amandla emilenzeni yakho kunye ne-glutes.

Ukuphusha usenyuka
I-Pushups yenye yezona ntshukumo zisisiseko kodwa zisebenzayo ngenxa yenani lezihlunu eziye zaqeshwa ukuba zizenze.