Kikokotoo cha Jaribio la Push-up
Pima uvumilivu wa misuli ya sehemu ya juu ya mwili wako
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipopush-up nyingi zaidi kwa mtindo mzuri, bila kupumzika, mfano 30
Kikokotoo cha Jaribio la Push-up
Jaribio la push-up ni ukaguzi rahisi zaidi usiohitaji vifaa wa uvumilivu wa sehemu ya juu ya mwili na kiini, unaotumika kutoka michezo ya shule hadi majaribio ya siha za kijeshi. Weka idadi ya push-up madhubuti unazoweza kufanya katika seti moja na kikokotoo hiki kitakupima dhidi ya vigezo vya jumla vya watu wazima. Kitumie kupima uvumilivu wa kusukuma, kufuatilia maendeleo, na kuweka lengo lako linalofuata la marudio.
Jaribio la push-up hupima uvumilivu wa misuli ya sehemu ya juu ya mwili (kifua, mabega, tricep) na kiini cha mwili: fanya push-up kamili nyingi uwezavyo katika seti moja isiyokatizwa kwa mtindo madhubuti. Kama mwongozo wa jumla kwa watu wazima, chini ya 10 ni hafifu, takriban 20–30 ni wastani, na zaidi ya 50 ni bora kabisa. Acha mtindo unapoharibika — push-up zisizokamilika hazihesabiwi na vipimo hutofautiana kwa umri na jinsia, hivyo fuatilia mwenendo wako binafsi.
Maswali Yanayoulizwa Mara kwa Mara
- What does the push-up test tell me?
- The push-up test estimates upper-body muscular endurance in the chest, shoulders and triceps. You enter how many push-ups you can complete in one continuous set, and the tool rates that count against age- and sex-based fitness benchmarks.
- How should I perform the push-up test?
- Keep a straight line from head to heels, lower until your elbows reach about 90 degrees, then press back up. Count only full-range reps performed without resting, and stop at your first broken rep before entering the total.
- How many push-ups is a good result?
- Standards depend on age and sex, but for many adults under 40, around 20 to 29 push-ups is average and 30 or more is good to excellent. Steady improvement over time matters more than hitting one fixed number.