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
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Ukuxhumana kwe Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, mapewa, ndi triceps, komanso kumachita minofu yam'munsi ndi yam'munsi. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu amatha kusankha kukankha chifukwa cha kusavuta kwawo, kusafuna zida, komanso mphamvu zawo pomanga nyonga zam'mwamba, kukonza thanzi la mtima, komanso kukhazikika kwathupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani thupi lanu mowongoka ndipo phata lanu likugwira ntchito pamene mukudzichepetsera pansi popinda zigongono zanu.
  • Pitirizani kudzitsitsa mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti zigono zanu zakhazikika pafupi ndi thupi lanu ndipo sizikutuluka m'mbali.
  • Kankhirani thupi lanu mmwamba mwa kuwongola manja anu, kubwerera kumalo oyambirira a thabwa.
  • Bwerezani masitepewa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Kukankhira mmwamba

  • Dzanja ndi Elbow Position: Ikani manja anu m'lifupi m'lifupi mapewa, molunjika pansi pa mapewa anu. Mukatsitsa thupi lanu, zigono zanu ziyenera kukhala pamtunda wa digirii 45 ku thupi lanu. Pewani kutulutsa zigongono zanu kwambiri, chifukwa izi zitha kuyika mapewa anu kupsinjika kosayenera.
  • Core Engagement: Phatikizani pachimake chanu ndikufinya ma glutes anu kuti mukhale okhazikika mumayendedwe onse. Pewani kuti mimba yanu igwere pansi.
  • Kuyenda Kwathunthu: Tsitsani thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi. Kanikizani thupi lanu m'malo oyambira pomwe mukuwongolera thupi lanu. Pewani kukankhira theka (osapita pansi kapena mmwamba) chifukwa izi zimachepetsa mphamvu ya masewerawo.

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene angathe kuchita kukankha-ups. Komabe, angafunike kuyamba ndi masinthidwe osinthidwa ngati apeza kuti ma push-ups ndi ovuta kwambiri. Kusintha kumodzi kofala ndiko kukankhira mawondo pansi, zomwe zimachepetsa kulemera kwa thupi komwe munthu ayenera kukweza. Pamene mphamvu ndi chipiriro zikukula, amatha kupita patsogolo mpaka kufika pazitsulo zokhazikika. Ndikofunikiranso kulabadira mawonekedwe kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Decline Push-Up: Pakusiyana uku, mumayika mapazi anu pamalo okwera, ndikuwonjezera kulemera kwa thupi komwe muyenera kukweza ndikupangitsa kuti zikhale zovuta kwambiri kuposa kukankhira kokhazikika.
  • Diamond Push-Up: Kusinthaku kumaphatikizapo kuyika manja anu moyandikana pansi pachifuwa chanu ndi zala zanu zala zazikulu ndi zolozera kukhudza kupanga mawonekedwe a diamondi, omwe amalunjika pama triceps anu kuposa kukankhira kokhazikika.
  • Wide Grip Push-Up: Mwakusiyana uku, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimayang'ana minofu ya pachifuwa chanu kuposa kukankhira kokhazikika.
  • Spiderman Push-Up: Kusiyanasiyana kwapamwamba kumeneku kumaphatikizapo kubweretsa bondo limodzi kumbali ya chigongono kumbali imodzi pamene mukutsitsa thupi lanu, zomwe zimawonjezera kulimbitsa thupi kwapakati pa kukankhira kokhazikika.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Mapull-ups amathandizira kukankhana pogwiritsa ntchito minofu yotsutsana kumbuyo ndi ma biceps, kulimbikitsa kulimba kwapamwamba kwa thupi ndikuletsa kusamvana komwe kungachitike.
  • Ma dips amathandizanso kukankhira pamene akulunjika ku triceps ndi minofu ya pachifuwa, mofanana ndi kukankhira-ups, koma kuchokera kumbali ina, yomwe imapereka kulimbitsa thupi mokwanira kwa minofuyi.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi
  • Kuphunzitsa mphamvu za thupi lapamwamba
  • Kulimbitsa thupi pachifuwa kunyumba
  • Chizoloŵezi cholimbitsa thupi cholimbikira
  • Zolimbitsa thupi zolimbitsa thupi
  • Kumanga minofu pachifuwa
  • Maphunziro amphamvu ndi ma push-ups
  • Palibe zida zolimbitsa thupi pachifuwa
  • Kulimbitsa thupi kunyumba kwa minofu ya pectoral