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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, triceps, ndi minofu yapakati. Ndioyenera kwa anthu amagulu onse olimbitsa thupi chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kulimbitsa thupi, kulimbitsa bata, komanso kukulitsa minofu popanda kufunikira kwa zida zilizonse zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani mzere wowongoka kuchokera kumutu kupita ku zidendene, kusunga pachimake chanu ndi m'chiuno mogwirizana ndi thupi lanu lonse.
  • Yambani kutsitsa thupi lanu pansi popinda zigongono zanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti mukhale ndi mphamvu zambiri.
  • Pitirizani kudzitsitsa mpaka chifuwa kapena chibwano chanu chakhudza pansi, kapena pafupi momwe mungathere popanda kusokoneza mawonekedwe anu.
  • Kankhirani thupi lanu mmwamba kumbuyo komwe munayambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu. Izi zimamaliza kukankha kumodzi.

Izinto zokwenza Kukankhira mmwamba

  • **Kuyika Kwamanja**: Manja anu akuyenera kukhala otalikirapo pang'ono kusiyana ndi m'lifupi m'lifupi mapewa, ndipo agwirizane ndi mapewa anu kapena pansi pang'ono. Kuyika manja anu patali kwambiri, motalikirapo kapena pafupi kwambiri kungakupangitseni kupanikizika kosafunikira pamapewa anu ndikuchepetsa mphamvu ya masewerawo.
  • **Kusuntha Kwathunthu**: Kuti mupindule kwambiri ndi kukankhira kwanu, muyenera kukhala ndi mayendedwe osiyanasiyana. Izi zikutanthauza kutsitsa thupi lanu mpaka chifuwa chanu (kapena chibwano kapena mphuno) chikakhudza pansi ndikutambasula manja anu pokwera. Kukankhira hafu komwe simukupita mpaka pansi kapena kutsika kumalepheretsa

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. Mwachitsanzo, angayambe ndi kukankhira khoma kapena kukankhira mawondo, zomwe sizikhala zovuta kwambiri. Ndikofunikira kuyang'ana pa mawonekedwe ndikumangirira pang'onopang'ono mphamvu. Pamene akukula, amatha kupita ku zosiyana zovuta kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Decline Push-up: Kwa mtundu uwu, mumayika mapazi anu pamtunda wokwezeka, zomwe zimawonjezera kulemera kwa thupi komwe muyenera kukweza ndikuwongolera chifuwa chapamwamba ndi mapewa kwambiri.
  • Diamond Push-up: Kusintha kumeneku kumaphatikizapo kuyika manja anu moyandikana pansi pa chifuwa chanu, kupanga mawonekedwe a diamondi, ndikuyang'ana ma triceps ndi minofu ya mkati mwa chifuwa.
  • Wide Push-up: Mwakusiyana uku, mumayika manja anu mokulirapo kuposa kutalika kwa mapewa, zomwe zimasunthira chidwi paminofu ya pachifuwa ndikuchepetsa katundu pa triceps.
  • Plyometric Push-up: Kusintha kwapamwamba kumeneku kumaphatikizapo kukankhira mmwamba ndi mphamvu zokwanira kuti mukweze manja anu pansi, zomwe zimawonjezera mphamvu ndikugwira ntchito pa mphamvu yanu yophulika.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Mapulani: Mapulani amathandizira kukankhira mwa kulimbikitsa pachimake, chomwe chili chofunikira kuti mukhale ndi mawonekedwe oyenera komanso okhazikika panthawi ya kukankha, kupititsa patsogolo ntchito yonse.
  • Kukoka: Kukoka kumapereka kutsutsana ndi kukankhira mmwamba poyang'ana kumbuyo ndi minofu ya bicep, motero kuonetsetsa kuti thupi limagwira ntchito bwino komanso kupewa kuwonjezereka kwa magulu ena a minofu.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa chifuwa
  • Kulimbitsa thupi kunyumba pachifuwa
  • Maphunziro okankhira mmwamba
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Chizoloŵezi cholimbitsa thupi cholimbikira
  • Kulimbitsa thupi kwapamwamba
  • Zochita zolimbitsa thupi zopanda zida
  • Zochita zolimbitsa thupi za minofu ya pachifuwa