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Kukankhira mmwamba

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 Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amalimbitsa chifuwa, mapewa, ma triceps, ndi minofu yapakati, zomwe zimapangitsa kuti zikhale zopindulitsa kwa aliyense, mosasamala kanthu za msinkhu wake. Ndi masewera olimbitsa thupi abwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi komanso kupirira popanda kufunikira kwa zida zilizonse. Anthu angafune kuphatikiza ma push-ups m'chizoloŵezi chawo monga momwe angathere kulikonse, nthawi iliyonse, ndipo akhoza kusinthidwa kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi, ndikupangitsa kuti ikhale yothandiza komanso yothandiza kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Tsitsani thupi lanu mpaka chifuwa chanu chili pafupi ndi pansi, sungani msana wanu molunjika ndi zigono zanu pafupi ndi thupi lanu.
  • Kankhirani thupi lanu mmwamba, kukulitsa manja anu mokwanira koma osatseka zigongono zanu, kwinaku mukusunga thupi lanu molunjika.
  • Imani pang'ono pamwamba pa kukankhira mmwamba.
  • Tsitsani thupi lanu kubwerera kumalo oyambira, kuonetsetsa kuti musagwetse thupi lanu mofulumira, ndikubwereza masewero olimbitsa thupi.

Izinto zokwenza Kukankhira mmwamba

  • ** Malo A Dzanja **: Manja anu ayenera kukhala m'lifupi-mapewa motalikirana, molunjika pansi pa mapewa anu. Kuyika manja anu motalikirana kwambiri kumatha kukuvutitsani kwambiri mapewa ndi zigongono zanu, pomwe kuwayika pafupi kwambiri kumatha kuchepetsa kusuntha kwanu komanso kuchita bwino kwa masewera olimbitsa thupi.
  • **Kusuntha Kwathunthu**: Kuti mupindule ndi zosuntha zanu, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kutsitsa thupi lanu mpaka chifuwa chanu chikuyandikira pansi, ndikukankhira mmbuyo kumalo oyambirira. Kukankhira theka sikuphatikiza minofu yanu mokwanira.
  • **Kuyenda Koyendetsedwa**: Pewani cholakwika chofala chothamangira kukankha-mmwamba. M'malo mwake, wongolerani kuyenda kwanu panjira yotsika ndi yokwera

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikugwiritsa ntchito zosintha ngati kuli kofunikira kuti musavulale. Kwa iwo omwe amapeza kuti kukwera mmwamba kumakhala kovuta kwambiri poyamba, amatha kuyamba ndi kukankhira khoma kapena kukankhira mawondo, komwe sikukhala kovutirapo. Pamene mphamvu ndi chipiriro zikukula, amatha kupita patsogolo pang'onopang'ono kupita kumayendedwe achikhalidwe. Nthawi zonse kumbukirani, mawonekedwe oyenera ndi ofunika kwambiri kuposa kuchuluka kwa kubwereza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Kukankhira mmwamba kwa Diamondi: Kukankhira mmwamba kwamtundu uwu kumakhudza ma triceps ndipo kumaphatikizapo kuyika manja anu moyandikana pansi pachifuwa chanu kuti zala zanu zala zazikulu ndi zolozera zikhudze, kupanga mawonekedwe a diamondi.
  • Wide Grip Push-up: Mwakusiyana uku, mumayika manja anu mokulirapo kuposa m'lifupi-pamapewa kuti muyang'ane kwambiri minofu ya pachifuwa.
  • Pewani Kukankhira: Pakukankhira uku, mumayika mapazi anu pamalo okwera ngati benchi kapena sitepe, ndikuwonjezera kulemera kwa thupi komwe muyenera kukweza ndikupangitsa kuti masewerawa akhale ovuta.
  • Spiderman Push-up: Kusintha kwapamwamba kumeneku kumaphatikizapo kubweretsa bondo pa chigongono chanu pa rep iliyonse, zomwe zimawonjezera vuto lapakati ndi chiuno ku kukankhira kwachikhalidwe.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Dips ndi ntchito ina yomwe imathandizira kukankhira pamene ikuyang'ana ndi kulimbikitsa ma triceps ndi mapewa, minofu yomwe imagwiritsidwa ntchito kwambiri pokankhira-ups, motero kumapangitsa kuti ntchito yanu ikhale yabwino.
  • Makina osindikizira a benchi ndi masewera olimbitsa thupi omwe amaphatikizana ndi kukankhira-mmwamba chifukwa amagwira ntchito mofanana ndi magulu a minofu - chifuwa, mapewa, ndi triceps - koma amalola kuti katundu wochuluka anyamuke, motero amawonjezera mphamvu ndi kupirira kuti agwire bwino ntchito.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi kunyumba
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Zosintha za push-up
  • Momwe mungapangire kukankha-mmwamba
  • Ubwino wa push-ups
  • Push-up njira
  • Zochita zolimbitsa thupi zapamwamba
  • Kulimbitsa minofu ya pachifuwa
  • Kulimbitsa thupi kwa chifuwa
  • Zolimbitsa thupi kunyumba za chifuwa.