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Kugwada Wide Hand 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 Kugwada Wide Hand Push-Up

The Kneeling Wide Hand Push-Up ndi masewera olimbitsa thupi apamwamba omwe amayang'ana pachifuwa, mapewa, ndi triceps, komanso kuchita nawo pachimake. Ndi masewera oyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kutengera mphamvu zamunthu payekha. Zochita izi ndizofunika chifukwa sizikusowa zipangizo, zingatheke kulikonse, ndipo zimathandiza kuwonjezera mphamvu zapamwamba za thupi ndi kutanthauzira kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Wide Hand Push-Up

  • Tsitsani thupi lanu pansi poweramitsa zigongono zanu, kuwonetsetsa kuti thupi lanu limakhala lolunjika ndipo zigono zanu zimatuluka m'mbali.
  • Chifuwa chanu chikakhala pamwamba pa nthaka, imirirani pang'ono.
  • Limbikitsani thupi lanu m'mwamba pogwiritsa ntchito mikono ndi chifuwa mpaka manja anu atatambasula.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.

Izinto zokwenza Kugwada Wide Hand Push-Up

  • Pitirizani Kuyanjanitsa Thupi Loyenera: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu mpaka mawondo anu. Pewani kumangirira msana wanu kapena kugwetsa chiuno, chifukwa izi zitha kubweretsa kupsinjika kapena kuvulala. Phatikizani minofu yanu yapakatikati kuti muthandizire kusanja uku muzochita zonse.
  • Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani thupi lanu pang'onopang'ono, molamulirika mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi, kenaka kanikizani mpaka pomwe mukuyambira. Kuyenda koyendetsedwa kumeneku kudzaonetsetsa kuti minofu yanu ikugwira ntchito mokwanira ndipo mukupindula kwambiri ndi rep iliyonse.
  • Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu, ndipo pumirani pamene mukukankhira mmwamba. Njira yoyenera yopumira ingakuthandizeni kuti mukhalebe ndi mphamvu komanso kuti mukhale ndi mphamvu panthawi yochita masewera olimbitsa thupi. 5

Kugwada Wide Hand Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Wide Hand Push-Up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Wide Hand Push-Up. Komabe, ndikofunikira kuzindikira kuti mawonekedwe oyenera ndi njira ndizofunikira kuti mupewe kuvulala ndikuwonjezera phindu la masewera olimbitsa thupi. Kusiyanasiyana kumeneku kwa kukankhira kumakhala kosavuta kwa oyamba kumene mawondo amapereka chithandizo, kuchepetsa kulemera kwa thupi lapamwamba liyenera kukweza. Nthawi zonse ndi bwino kuyamba ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi mphamvu zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Wide Hand Push-Up?

  • Diamond Push-Up: Kusiyanaku kumaphatikizapo kuyika manja anu moyandikana pansi pa chifuwa chanu, kupanga mawonekedwe a diamondi ndi zala zanu, zomwe zimayang'ana ma triceps anu kwambiri.
  • The Wide Grip Push-Up: Pakusiyana uku, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimayang'ana kwambiri pachifuwa.
  • The Decline Push-Up: Izi zimaphatikizapo kuyika mapazi anu pamalo okwera ngati benchi kapena sitepe, zomwe zimawonjezera zovuta ndikuwongolera chifuwa chapamwamba ndi mapewa kwambiri.
  • The Incline Push-Up: Kusiyanaku kumaphatikizapo kuyika manja anu pamalo okwera ngati benchi kapena sitepe, zomwe zimachepetsa zovuta ndikuwongolera chifuwa chakumunsi ndi triceps zambiri.

Izinto zokufunda ezishisa ezivumelekile Kugwada Wide Hand Push-Up?

  • Zochita zolimbitsa thupi za Plank zimakwaniritsa Kneeling Wide Hand Push-Up mwa kulimbikitsa minofu yapakati, yomwe ndi yofunikira kuti mukhalebe okhazikika komanso kupititsa patsogolo ntchito yolimbikitsira.
  • Zochita zolimbitsa thupi za Dumbbell Bench Press zimakwaniritsa Kneeling Wide Hand Push-Up pamene zimalimbitsanso chifuwa, mapewa, ndi minofu ya tricep, kupititsa patsogolo mphamvu zomwe zimafunikira pakusinthasintha.

Amaxabiso angamahlekwane kanye Kugwada Wide Hand Push-Up

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kusiyanasiyana kwapang'onopang'ono kwa dzanja
  • Njira zokankhira mawondo
  • Kuchita masewera olimbitsa thupi kunyumba
  • Chizoloŵezi cholimbitsa thupi
  • Palibe zida zolimbitsa thupi pachifuwa
  • Wide grip push-ups
  • Kugwada kukankhira kwa oyamba kumene
  • Kuphunzitsa mphamvu zolemetsa thupi
  • Kulimbitsa thupi kunyumba kwa minofu ya pachifuwa