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UMUHIMU WA PUSHUP KWA WANAWAKE
Dondoo

UMUHIMU WA PUSHUP KWA WANAWAKE 

Pushup ni moja kati ya zoezi zuri Zaidi kwa Wanawake. Kwanini? Pushups za mara kwa mara haizitaimarisha kifua chako tu, lakini pia kutengeneza umbo zuri la Mabega, Misuli ya Mikono (Triceps), Misuli ya Makalio(Glutes) na kufanya misuli hiyo kuimarika na kukaza.

Kuna aina nyingi za Pushup lakini leo nitazungumzia ambayo inafanywa na wengi na mtu yoyote anaweza kuifanya hata kama hauna vifaa vya mazoezi.pushup

Zifuatazo ni hatua za kufanya Pushup;

  1. Tafuta eneo ambalo lipo tambalale na utweza kulala kifudi fudi mwili wako bila shida. Akikisha umevaa nguoa mbayo itakufanya kuwa huru, kama surual ya mazoezi, au surual yenye mpira. Laliatumbo ukiwa umenyoosha miguu na vidole kuangalia chini, kisha toa toa mikono nje ya mabega ukiwa umeegemea mabega kwa upande wa juu (kifua).
  2. Nyanyuka taratibu ukitumia mikono yako kukunyanyua na miguu kama egemeo. Hakikisha mabega, mgongo na kiuno vyote vinainuka kwa uwiano. Endelea kufanya hivyo kwa kurudi, yaan juu-chini, juu-chini.
  3. Kama unapata maumivu katika mikono, unaweza kutanguliza kitambaa ili kuondoa hali hiyo.

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