Ama-superset amaningi e-push-pull amayelana nokuhlukanisa isifuba nomhlane, kodwa lokhu kuvivinya umzimba ngesihlibhi kusebenza womabili amaqembu emisipha ngenkathi kuthuthuka. amandla ayisisekelo, isimo kanye nezokusubatha. Phela, isihluthulelo sanoma yikuphi ukuzivocavoca okuhle kwe-sled ukufeza nokugcina ukungezwani komzimba okuphelele. Ukwenza kanjalo kuvumela umzimba wakho wonke ukuthi ukhiqize amandla afanele nokusebenza kahle emsebenzini.
Esimeni sokungabi naso isihlibhi ejimini yakho, kunezinye izindlela eziningi zokwenza ukuqeqeshwa kwe-push-pull. Njengoba kungaba ukugwedla okuqondile nokuhlwitha.
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Funda ukuqeqesha kanzima nge-push-pulls
kwabaphushayoQinisekisa ukuthi ugcina ama-hips akho ngaphansi kwamahlombe akho; ungalokothi uvumele isinqe sakho siphakame kakhulu emoyeni. Gxila ekugcineni i-abs yakho iqinile futhi ugcine ukungezwani okuncane emahlombe akho. Kufanele futhi ukhumbule ukuthi ungazenza welule izingalo, nakuba bekhona nalabo abakhuthazwa ukuthi babeke amahlombe abo ngaphezu kwezandla zabo ukuze basize kulokho kusunduzwa.
Iqhinga ngalinye linokufaneleka kwalo: ukusebenzisa izingalo eziqondile kuzonyusa ukushuba kumgogodla wakho, i-triceps, nasemahlombe. Kodwa-ke, uma unezinkinga zehlombe, ungakwazi ukugoba izingalo zakho ukuze uvumele isisindo esengeziwe sinyakaziswe ngokugcizelela kancane ama-triceps nama-deltoid akho, nokugcina amahlombe akho esesimweni esingagcwali kakhulu. Lena inketho enhle kunoma ubani onezinkinga zehlombe.
okokudonsa, gcina isimo somzimba esiqondile esifanayo, umane uncike emuva kusukela esisindweni ngazo zombili izingalo ezinwetshwe ngokugcwele ukuze ubambe izibambi ze-TRX. Gcina amaqakala akho egobile; Ngesinyathelo ngasinye, phusha isithende unwebe kakhulu inqulu nedolo.
Ukuze wenze inqubo yokubulala, yenza amasethi ama-3 okusunduza, bese udonsa amasethi ama-3, uphumule iminithi elingu-1 phakathi kwamasethi. Hamba ngezitezi eziqinile ezidonsa kancane kanye nezindawo ezinotshani zokushelela.