Thumbnail for the video of exercise: Kukankhira mmwamba

Kukankhira mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amalimbitsa chifuwa, mapewa, triceps, ndi minofu yapakati, kulimbikitsa mphamvu za thupi lonse ndi kupirira. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa mphamvu. Anthu angafune kuphatikizira zokankhira m'chizoloŵezi chawo kuti ziwathandize, osafuna zida, komanso mphamvu zawo pakukweza mphamvu zam'mwamba komanso kukulitsa kamvekedwe ka minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani mapazi anu motalikirana, phatikizani pachimake, ndipo sungani mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
  • Yambani kutsitsa thupi lanu pansi popinda zigongono zanu, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Pitirizani kudzitsitsa mpaka chifuwa kapena chibwano chanu chakhudza pansi, kapena pafupi momwe mungathere.
  • Kankhirani thupi lanu mmwamba kubwerera kumalo okwera matabwa, kusunga mzere wowongoka osalola msana wanu kugwedezeka. Izi zimamaliza kukankha kumodzi.

Izinto zokwenza Kukankhira mmwamba

  • Malo Pamanja: Kulakwitsa kwina kofala ndikuyika manja kolakwika. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa-m'lifupi mwake ndi mzere ndi mapewa anu kapena pansi pang'ono. Zisakhale kutali kwambiri kutsogolo kapena kumbuyo kwambiri, chifukwa izi zikhoza kusokoneza mapewa anu ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Tsitsani thupi lanu mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi ndikukankhiranso pamalo oyambira. Pewani kukankhira theka (osapita pansi kapena mmwamba), chifukwa izi zimachepetsa mphamvu ya masewerawo ndipo

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita zokakamiza. Komabe, angafunike kuyamba ndi masinthidwe osinthidwa ngati apeza kuti kukakamiza kokhazikika kumakhala kovuta kwambiri. Kusintha kumodzi kofala ndiko kukankha mawondo m'malo mwa zala. Izi zimachepetsa kuchuluka kwa kulemera kwa thupi lomwe munthu ayenera kukweza, zomwe zimapangitsa kuti ntchitoyi ikhale yosavuta. Mphamvu zikamakula, zimatha kupita patsogolo mpaka kukankha-zambiri. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Diamond Push-Up ndi mtundu wa kukankhira mmwamba komwe manja anu amapanga mawonekedwe a diamondi, kuloza ma triceps anu ndi minofu yamkati ya pachifuwa.
  • The Decline Push-Up imaphatikizapo kuyika mapazi anu pamalo okwera, kuonjezera kukana ndi kuyang'ana pachifuwa chapamwamba ndi mapewa.
  • Spiderman Push-Up ndikusintha kosunthika komwe mumabweretsa bondo lanu pachigongono chanu panthawi yokankhira mmwamba, ndikuyika pachimake chanu ndi ma obliques.
  • The One Arm Push-Up ndi kusinthika kwapamwamba komwe kumawonjezera zovuta kwambiri pochita masewera olimbitsa thupi ndi mkono umodzi wokha, ndikutsutsa mphamvu zanu ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Mapull-ups ndi othandizira kwambiri kukankhira-ups pamene akulunjika kumbuyo ndi biceps, kugwirizanitsa magulu a minofu omwe amagwira ntchito panthawi ya kukankhira ndi kulimbikitsa mphamvu zonse zam'mwamba ndi kukhazikika.
  • Ma tricep dips ndi ntchito ina yowonjezerapo kuti apite kukankhira-mmwamba chifukwa amayang'ana ma triceps, gulu la minofu lomwe limagwiritsidwa ntchito kwambiri pokankhira-ups, motero kumapangitsa kuti mugwire ntchito yanu ndi kupirira.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa thupi kwapamwamba
  • Zochita zolimbitsa thupi
  • Kulimbitsa thupi kunyumba pachifuwa
  • Chizoloŵezi cholimbitsa thupi ndi ma push-ups
  • Push-up training guide
  • Zochita zomanga minofu pachifuwa
  • Palibe zida zolimbitsa thupi pachifuwa
  • Kupititsa patsogolo mphamvu ya chifuwa ndi kukankha-ups