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Handstand Push-Up

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoTriceps Brachii
Amashwa eqhaphoSerratus Anterior, Teres Major
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Ukuxhumana kwe Handstand Push-Up

The Handstand Push-Up ndi masewera olimbitsa thupi apamwamba omwe amayang'ana magulu angapo a minofu, kuphatikizapo mapewa, mikono, ndi pachimake, potero kumapangitsa mphamvu, mphamvu, ndi kulamulira thupi. Ndikoyenera kwa okonda masewera olimbitsa thupi omwe ali ndi mphamvu yabwino ya thupi lapamwamba komanso moyenera. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kuchita bwino pamasewera, kulimbitsa thupi, komanso kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Handstand Push-Up

  • Mukakhazikika, pindani zigongono zanu kuti muchepetse thupi lanu pang'onopang'ono pansi; mutu wanu upite pakati pa manja anu, osati patsogolo pawo.
  • Onetsetsani kuti mkati mwanu muli olimba komanso thupi lanu lolunjika pamene mukutsika, musalole kuti msana wanu ukhale wopindika.
  • Mutu wanu ukakhudza pansi pang'onopang'ono, kanikizani mwamphamvu m'manja ndi m'mapewa kuti mukweze thupi lanu m'malo oyambira.
  • Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Handstand Push-Up

  • Khalani ndi Mawonekedwe Abwino: Kulakwitsa kofala ndikumangirira kumbuyo kwambiri kapena kulola zigono zanu kutuluka. Sungani thupi lanu mowongoka momwe mungathere, ndipo zigono zanu zikhale pafupi ndi thupi lanu. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa kupsinjika pamsana ndi mapewa anu.
  • Yambani ndi Kupititsa patsogolo: Ngati mwangoyamba kumene kukankhira m'manja, yambani ndikusintha kosavuta ndipo pang'onopang'ono pitani patsogolo. Mutha kuyamba ndi ma pike push-ups kapena kukankha mpaka choyimilira pakhoma kuti muthandizire. Izi zimakuthandizani kuti mumange mphamvu ndikuwongolera pang'onopang'ono.
  • Gwiritsani ntchito Spotter kapena Khoma: Makamaka ngati oyamba kumene, kukhala ndi spotter kapena kugwiritsa ntchito khoma pothandizira kungalepheretse kugwa ndi kuvulala. Onetsetsani nthawi zonse

Handstand Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Handstand Push-Up?

Handstand Push-Up ndi masewera olimbitsa thupi ovuta komanso apamwamba omwe amafunikira mphamvu zambiri, kuchita bwino komanso kuwongolera. Oyamba kumene angavutike kuchita izi moyenera komanso mosamala. Komabe, atha kuyamba kugwira ntchito yomanga mphamvu ndi luso lofunikira pakukankhira m'manja. Izi zitha kuchitika pochita masewera olimbitsa thupi monga kukankha, ma pike push-ups, ndi kuyenda pakhoma. Nthawi zonse ndikofunikira kupita patsogolo pang'onopang'ono ndipo, ngati kuli kotheka, motsogozedwa ndi akatswiri olimbitsa thupi kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Handstand Push-Up?

  • The Pike Push-Up: M'malo molowa m'manja mwathunthu, mumawerama m'chiuno ndikusunga mapazi anu pansi, kutsanzira malo oimitsira manja.
  • Freestanding Handstand Push-Up: Uku ndikusintha kopitilira muyeso komwe masewerawa amachitidwa popanda kuthandizidwa ndi khoma kapena china chilichonse.
  • The Kipping Handstand Push-Up: Mukusintha uku, mumagwiritsa ntchito 'kudumpha' kuti muthandizire kukwera thupi lanu m'mwamba, kupangitsa kuti masewerawa akhale osavuta pang'ono.
  • The Decline Push-Up: Ngakhale kuti sichiri chodzaza manja, kusiyana kumeneku kumaphatikizapo kuyika mapazi anu pamalo okwera ndi manja anu pansi, kukulitsa vutolo poyerekeza ndi kukankhira kokhazikika.

Izinto zokufunda ezishisa ezivumelekile Handstand Push-Up?

  • Zochita zolimbitsa thupi za Wall Walk ndizothandizanso chifukwa zimathandizira kusuntha kwamapewa anu komanso mphamvu zapakati, zonse zomwe ndizofunikira pakuwongolera thupi lanu pochita Push-Up.
  • Pomaliza, Press Press ndi ma dumbbells kapena barbell imatha kuthandizira kulimbitsa thupi lapamwamba, makamaka pamapewa ndi ma triceps, kukankhira bwino thupi lanu kuchokera pamalo oyimirira pamanja.

Amaxabiso angamahlekwane kanye Handstand Push-Up

  • Kuchita masewera olimbitsa thupi pamanja
  • Zolimbitsa thupi za triceps
  • Zochita zolimbitsa manja zapamwamba
  • Zolimbitsa thupi zapamwamba
  • Fomu yoyimilira pamanja
  • Triceps yolimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi zapamwamba
  • Bodyweight handstand kukankha-mmwamba
  • Handstand push-up njira
  • Zochita zapamwamba zapamkono