Kankhani-UPS mu simulator

Push-UPS mu masewera olimbitsa thupi a simulator:

1. Konzani bwino mu simulator, sankhani kulemera kwake ndikugwira mwamphamvu chogwiriracho.
2. Mikono yopindika m'zigongono pamakona abwino. Sungani zigono kumbali, panthawi yolimbitsa thupi, ziyenera kuyandikira pafupi ndi torso.
3. Kulimbitsa ma triceps anu pamene mukutulutsa mpweya, tambani manja anu, kusonyeza mphamvu pansi. Langizo: musati muwongole manja anu mokwanira, ngakhale kumapeto kwa kayendetsedwe kake ayenera kupindika pang'ono pazigono.
4. Pa pokoka mpweya pang'onopang'ono kubwerera ku malo oyamba, kusinthasintha manja.
5. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchita izi pamipiringidzo yofananira.