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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 kukhala chisankho chabwino kwambiri kwa aliyense amene akufuna kusintha thupi lawo lonse. Zochita izi ndizoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kuphatikiza ma push-ups muzolimbitsa thupi zawo chifukwa chasavuta, chifukwa sizifuna zida ndipo zitha kuchitidwa kulikonse, komanso mphamvu zake pakumanga thupi lapamwamba ndi mphamvu yayikulu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani thupi lanu mowongoka ndikulitsitsa pansi poweramitsa zigongono zanu, onetsetsani kuti zigono zanu zili pafupi ndi thupi lanu kuti zigwirizane ndi ma triceps ndi mapewa anu.
  • Dzichepetseni mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti msana wanu umakhalabe wosalala ndipo mukusunga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
  • Kankhirani thupi lanu kutali ndi nthaka, tambasulani manja anu kubwerera kumalo oyambira, nthawi zonse mukusunga mzere wowongoka ndi thupi lanu.
  • Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonse yolimbitsa thupi kuti muteteze msana wanu.

Izinto zokwenza Kukankhira mmwamba

  • **Ikani Manja Molondola:** Manja anu azikhala motalikirana ndi mapewa motalikirana komanso pansi pa mapewa anu. Pewani kuyika manja anu motalikirana kwambiri, zomwe zimatha kusokoneza mapewa anu ndi zigongono, kapena pafupi kwambiri, zomwe zingachepetse mphamvu yakukankhira mmwamba.
  • **Lamulirani Kuyenda Kwanu:** Tsitsani thupi lanu mokhazikika mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi. Kenako, kanikizani m'mbuyo mpaka pamalo oyamba. Pewani kutsika mofulumira kapena kukankhira mmwamba mwamphamvu kwambiri, chifukwa izi zingayambitse kuvulala.
  • **Yang'anani pa Kupuma Kwanu:** Ndikofunika kupuma pamene mukutsitsa thupi lanu ndi kupuma pamene mukudzikankhira.

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene angathe kuchita kukankha-ups. Komabe, angafunike kusintha ntchitoyo poyamba ngati akuwona kuti ndi yovuta kwambiri. M'malo mochita kukankhira mmwamba, oyamba kumene angayambe ndi kukankhira khoma, kukankhira mawondo, kapena kukankhira mmwamba. Kusiyanasiyana kumeneku ndikosavuta ndipo kumatha kuthandizira kulimbitsa mphamvu zomwe zimafunikira pakukankhira kokhazikika. Ndikofunikira kuyang'ana pa mawonekedwe oyenera kuti mupewe kuvulala ndikupeza phindu lalikulu pakuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Wide Push-up ndi kusiyana kwina komwe manja anu amayikidwa motalikirapo kuposa m'lifupi mwamapewa, kutsindika minofu ya pachifuwa.
  • Pike Push-up ndi kusinthika kwapamwamba kwambiri komwe chiuno chanu chimakwezedwa, kuyika kulemera kwambiri pamapewa anu ndi kumtunda kwa thupi.
  • Spiderman Push-up ndikusintha kosinthika komwe kumaphatikizapo kugwedeza bondo molunjika pachigongono chanu ndi rep iliyonse, kugwira ntchito minofu yanu yayikulu.
  • The Decline Push-up ndikusintha kovutirapo komwe mapazi anu amakwezedwa papulatifomu, kukulitsa zovuta ndikulunjika pachifuwa ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Mapulani amathandizanso kukankhira pamene akulimbitsa minofu yapakati, yomwe imakhala yofunikira kwambiri kuti ikhale yokhazikika komanso yokhazikika panthawi ya kukankhira, potero kumapangitsa kuti kayendetsedwe kake kayende bwino.
  • Dips ndi ntchito ina yomwe imathandizira kukankhira pamene ikuyang'ana pa triceps ndi minofu ya pachifuwa, mofanana ndi kukankhira-ups, koma kuchokera kumbali ina, kulimbikitsa kukhazikika kwa minofu ndi mphamvu zonse zapamwamba za thupi.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi
  • Zosintha za push-up
  • Kuphunzitsa mphamvu pachifuwa
  • Zochita zolimbitsa thupi zopanda zida
  • Zolimbitsa thupi zapamwamba
  • Njira zokankhira mmwamba
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Zochita zapakhomo za minofu ya pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi