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Deep Push Up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Deep Push Up

Deep Push Up ndi masewera olimbitsa thupi amphamvu omwe amagwira ntchito kulimbikitsa ndi kumveketsa chifuwa, mapewa, ndi ma triceps pomwe akugwiranso pachimake. Zochita zolimbitsa thupizi ndi zabwino kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba yemwe akufuna kulimbitsa thupi lawo lakumtunda. Kuphatikizira Deep Push Ups m'chizoloŵezi chanu kungapangitse kutanthauzira kwa minofu, kulimbitsa thupi lapamwamba, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deep Push Up

  • Tsitsani thupi lanu pansi, pindani zigongono zanu ndikuwongolera thupi lanu. Pita pansi momwe mungathere, mpaka chifuwa chanu chikhudze pansi.
  • Imani pang'onopang'ono pansi pa kayendetsedwe kake, kusunga ulamuliro ndi kusunga thupi lanu molunjika.
  • Limbikitsani thupi lanu m'mwamba pomwe mukuyambira, kukulitsa manja anu mokwanira koma osatseka zigono zanu.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza, nthawi zonse kusunga mawonekedwe oyenera ndi kulamulira.

Izinto zokwenza Deep Push Up

  • Mayendedwe Oyendetsedwa: Osathamangira kukankhira mmwamba. Tsitsani thupi lanu pang'onopang'ono, moyendetsedwa bwino mpaka chifuwa chanu chili pamwamba pa nthaka, kenaka kanikizani mpaka pomwe mukuyambira. Kusuntha kofulumira, kogwedezeka kungayambitse kupsinjika ndi kuvulala.
  • Gwirani Ntchito Yanu: Kulakwitsa kwina kofala ndiko kusachita nawo pachimake panthawi yosuntha. Mwa kusunga minofu yanu yam'mimba yolimba, mutha kukhala ndi mzere wowongoka wa thupi ndikupewa zovuta zosafunikira pamsana wanu.
  • Kutenthetsa Mtima: Musanayambe kukankhira kozama, nthawi zonse muzitenthetsa kuti mukonzekere minofu ndi mfundo zolimbitsa thupi. Izi zingathandize kupewa kuvulala ndikukulolani kuchita masewera olimbitsa thupi bwino.
  • Don

Deep Push Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deep Push Up?

Kukankhira mwakuya kumatha kukhala kovuta kwa oyamba kumene chifukwa kumafunikira kuchuluka kwamphamvu kwa thupi, kukhazikika, komanso kukhazikika kwapakati. Komabe, ongoyamba kumene amatha kuyesetsa kuchita zokankhira mwakuya poyambira ndi kukankhira koyambira kapena masinthidwe osinthidwa, monga kukankha mawondo kapena kukankha khoma. Ndikofunikira kuti pang'onopang'ono muwonjezere zovuta kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe ndi njira yoyenera. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungapangire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deep Push Up?

  • Decline Deep Push Up: Izi zimachitika poyika mapazi anu pamalo okwera, kuonjezera zovuta komanso kulola kutambasula mozama mu minofu ya pachifuwa.
  • Diamond Deep Push Up: Kusinthaku kumaphatikizapo kuyika manja anu moyandikana mu mawonekedwe a diamondi, kulunjika ku triceps ndi minofu ya pachifuwa kwambiri.
  • Wide Grip Deep Push Up: Izi zimaphatikizapo kuyika manja anu motalikirapo kuposa m'lifupi m'lifupi la mapewa, kugwira minofu yakunja yamphuno ndikupereka kutambasuka mozama.
  • Plyometric Deep Push Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kukankhira mmwamba ndi mphamvu zokwanira kuti mukweze manja anu pansi, ndikupereka kulimbitsa thupi mozama komanso mwamphamvu kwambiri kumtunda.

Izinto zokufunda ezishisa ezivumelekile Deep Push Up?

  • Plank: Plank ndi masewera olimbitsa thupi omwe amalimbitsa manja anu ndi mapewa, mofanana ndi kukankhira kwakukulu, zomwe zimathandiza kuti thupi lanu likhale lamphamvu komanso lolimba, zomwe ndizofunikira kuti muzitha kukankha mozama bwino.
  • Incline Push-ups: Ndi mitundu yosiyanasiyana ya kukankhira kokhazikika komwe kumayang'ana pachifuwa chakumunsi ndi ma triceps, ofanana ndi kukankha kozama, ndipo kumatha kuthandizira kulimbitsa mphamvu ndi chipiriro m'malo awa, kupangitsa kukankhira mwakuya kukhala kosavuta kuwongolera. .

Amaxabiso angamahlekwane kanye Deep Push Up

  • Deep Push Up ndi Dumbbell
  • Dumbbell Chest Workout
  • Kuchita Zolimbitsa Thupi Zachifuwa
  • Advanced Push Up Techniques
  • Kulimbitsa Mphamvu kwa Chifuwa
  • Dumbbell Push Up Kusiyana
  • Deep Push Up kwa Pectoral Minofu
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Kumanga Chifuwa ndi Dumbbell
  • Deep Dumbbell Push Up Workout