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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 amalimbikitsa kwambiri chifuwa, mapewa, ndi triceps, komanso kuchita masewera olimbitsa thupi komanso kumunsi kwa thupi, kupereka masewera olimbitsa thupi bwino. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, ndikusintha komwe kulipo kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kuchita zopumira chifukwa safuna zida, zitha kuchitika kulikonse, ndipo ndizothandiza pakuwongolera mphamvu ndi kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani mapazi anu motalikirana, phatikizani pachimake, ndipo sungani mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Yambani kutsitsa thupi lanu pansi popinda zigongono zanu, ndikusunga zigono zanu pafupi ndi thupi lanu komanso msana wanu mowongoka.
  • Pitirizani kudzitsitsa mpaka chifuwa kapena chibwano chanu chakhudza pansi, kapena pafupi momwe mungathere popanda kusokoneza mawonekedwe anu.
  • Kanikizani thupi lanu mmwamba kumbuyo komwe kuli koyambira, kukulitsa manja anu mokwanira, ndikusunga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.

Izinto zokwenza Kukankhira mmwamba

  • **Khalani ndi Thupi Lolunjika:** Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kulola kuti msana wanu ugwedezeke kapena matako anu agwedezeke mumlengalenga, chifukwa izi ndizo zolakwika zomwe zingayambitse kuvulala kwa msana kapena mapewa. Phatikizani maziko anu kuti muthandizire kusunga izi.
  • **Kuyenda Kwathunthu:** Tsitsani thupi lanu mpaka pachifuwa chanu chikhudze pansi ndikukankhira m'mwamba pomwe mukuyambira. Kulakwitsa kofala sikutsika mokwanira kapena kusatambasula manja kwathunthu pamwamba. Izi zimachepetsa mphamvu ya kukankhira mmwamba ndipo zimatha kuyambitsa kusamvana kwa minofu pakapita nthawi.
  • **Kuyenda Koyendetsedwa:** Pewani kuthamanga mwachangu. Tsitsani ndikukweza thupi lanu mu a

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, zingakhale zovuta poyamba chifukwa zimafuna mphamvu kuchokera m'manja, mapewa, chifuwa, ndi pachimake. Oyamba kumene angayambe ndi matembenuzidwe osinthika a kukankhira mmwamba, monga kukankhira mawondo kapena kukankhira khoma, komwe mumakankhira thupi lanu pakhoma mutayimirira. Pamene mphamvu ndi chipiriro zikukula, amatha kupita patsogolo pang'onopang'ono mpaka kumakankhira nthawi zonse. Kumbukirani, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • Wide Grip Push-up imaphatikizapo kuyika manja anu motalikirapo kuposa m'lifupi m'mapewa, kuyang'ana kwambiri minofu ya pachifuwa.
  • The Decline Push-up imachitidwa mwa kuika mapazi anu pamalo okwera, kutsindika kwambiri pachifuwa ndi mapewa.
  • Spiderman Push-up ndi mtundu wosinthika pomwe bondo limodzi limabweretsedwa ku chigongono pa rep iliyonse, kupangitsa ma flexer pachimake ndi chiuno.
  • Plyometric Push-up, yomwe imadziwikanso kuti kuwombera mmwamba, kumaphatikizapo kukankhira pansi ndi mphamvu zokwanira kuti mukweze manja mwachidule, kuwonjezera mphamvu ya mtima ndi mphamvu pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Ma Tricep Dips ndi othandiza kwambiri pa Push-ups chifukwa amayang'ana kwambiri ma triceps ndi mapewa, kukulitsa mphamvu ndi kupirira kwa minofuyi yomwe ndi yofunika kwambiri pochita kukankha kogwira mtima.
  • Mapulani amathandizirana ndi Push-ups polimbitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera panthawi ya kukankhira komanso kupititsa patsogolo kukhazikika ndi kupirira.

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kulimbitsa thupi kwa chifuwa
  • Kalozera wolimbitsa thupi
  • Momwe mungapangire ma push-ups
  • Zochita zolimbitsa chifuwa
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Chizoloŵezi cholimbitsa thupi cholimbitsa thupi
  • Kuchita masewera olimbitsa thupi kunyumba
  • Push-up njira
  • Ubwino wa push-ups
  • Zochita zomanga minofu pachifuwa