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Dinani Push-up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Dinani Push-up

The Incline Push-up ndi ntchito yomanga mphamvu yomwe imayang'ana pachifuwa, mapewa, ndi triceps, komanso imagwira pachimake ndi kumunsi kwa thupi. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene kapena omwe ali ndi mphamvu zochepa zakumtunda, chifukwa malo opendekera amachepetsa kuchuluka kwa kulemera kwa thupi komwe munthu ayenera kukweza. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apange mphamvu zapamwamba za thupi, kusintha kaimidwe, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dinani Push-up

  • Bwererani mmbuyo ndikukulitsa miyendo yanu kuti thupi lanu lipange mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, iyi ndiye malo anu oyambira.
  • Tsitsani thupi lanu ku benchi poweramitsa zigongono zanu, kuyika thupi lanu mowongoka ndi zigono zanu pafupi ndi thupi lanu.
  • Limbikitsani thupi lanu mmwamba kumalo oyambira ndikuwongola manja anu, kuonetsetsa kuti mukukhala ndi mzere wowongoka wa thupi.
  • Bwerezerani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti chigawo chanu chikugwira ntchito komanso thupi lanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dinani Push-up

  • **Pitilizani Kugwirizana kwa Thupi:** Cholakwika chimodzi chodziwika bwino ndi kugwa kwa chiuno kapena kukwera pamwamba kwambiri. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu mumayendedwe onse. Phatikizani pachimake chanu ndikufinya ma glutes anu kuti muthandizire kukhazikika uku.
  • **Kuyenda Kolamuliridwa:** Tsitsani chifuwa chanu ku benchi poweramitsa zigongono zanu. Sungani zigono zanu pafupi ndi thupi lanu kuti muzichita zambiri pa triceps, kapena ziwongolereni kuti ziwongolere pachifuwa chanu. Pewani kutsika msanga; gawo lotsitsa liyenera kukhala lodekha komanso loyendetsedwa.
  • **Kuyenda Kwathunthu:** Kankhirani thupi lanu kutali ndi benchi mpaka manja anu atatambasula,

Dinani Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dinani Push-up?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. M'malo mwake, nthawi zambiri amalimbikitsidwa kwa oyamba kumene chifukwa ndizovuta kwambiri kusiyana ndi kukankhira nthawi zonse. Kukankhira mmwamba kumayang'ana minofu yomweyi koma imayika kupsinjika pang'ono pamalumikizidwe ndi minofu, zomwe zimapangitsa kukhala malo abwino oyambira omwe ali atsopano kukhala olimba kapena omwe ali ndi mphamvu zochepa za thupi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dinani Push-up?

  • The Close Grip Incline Push-Up ndi kusiyana kwina komwe manja amayikidwa pafupi, kuyang'ana kwambiri pa triceps ndi minofu yamkati ya chifuwa.
  • The Single Leg Incline Push-Up imawonjezera zovuta kuchita masewera olimbitsa thupi pokweza mwendo umodzi pansi pakukankha.
  • The Incline Plyometric Push-Up imaphatikizapo kukankhira mmwamba mokweza kuchokera pamwamba kuti manja anu achoke pamwamba, ndikuwonjezera cardio ndi mphamvu yamagetsi ku masewera olimbitsa thupi.
  • The Incline Spiderman Push-Up ndikusintha kotsogola komwe mumabweretsa bondo limodzi pachigongono mbali imodzi ndikukankhira mmwamba, ndikuyika pachimake ndi ma obliques.

Izinto zokufunda ezishisa ezivumelekile Dinani Push-up?

  • Incline Dumbbell Fly: Zochitazi zimakwaniritsa kukankhira mmwamba poyang'ana minofu ya pectoral mwanjira ina, kukulitsa chifuwa ndi kugwirizanitsa minofu kuchokera kumbali ina, yomwe imathandizira kukula kwa minofu ndi mphamvu.
  • Ma Tricep Dips: Ma Tricep Dips ndi othandiza kwambiri kuti azitha kukankhira-ups pamene akuyang'ana kwambiri pa triceps, gulu la minofu lomwe limagwiranso ntchito panthawi ya kukankhira, motero kumawonjezera mphamvu ya mkono ndi kupirira.

Amaxabiso angamahlekwane kanye Dinani Push-up

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Sinthani masewera olimbitsa thupi
  • Zochita zolimbitsa thupi zapamwamba pachifuwa
  • Njira yolimbikitsira yolimbikitsira
  • Zochita zolimbitsa chifuwa
  • Kulimbitsa thupi kunyumba pachifuwa
  • Kuchita masewera olimbitsa thupi opanda zida
  • Lembani fomu yotsitsa
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa chapamwamba
  • Pulitsani zopindulitsa zokankhira mmwamba