Kukankhira mmwamba
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kukankhira mmwamba
Mapush-ups ndi masewera olimbitsa thupi omwe amalimbitsa thupi komanso kulimbitsa thupi, makamaka kulunjika pachifuwa, mapewa, ndi ma triceps, komanso kumachita pakati ndi kumunsi kwa thupi. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, amatha kusinthidwa kapena kukulitsidwa kuti agwirizane ndi zomwe munthu angathe komanso zolinga zake. Anthu atha kusankha kukankhira mmwamba chifukwa cha kusavuta kwawo, osafuna zida komanso kupereka zopindulitsa zolimbitsa thupi, kuphatikiza kupirira kwa minofu, mphamvu zam'mwamba, komanso kukhazikika kwapakati.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba
- Chepetsani thupi lanu poweramitsa zigongono zanu kwinaku mukumangirira pakati ndikusunga mzere wowongoka wa thupi lanu.
- Pitirizani kudzitsitsa mpaka pachifuwa chanu pafupifupi kukhudza pansi.
- Limbikitsani thupi lanu m'mwamba mwa kuwongola manja anu ndikubwerera kumalo oyambira.
- Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.
Izinto zokwenza Kukankhira mmwamba
- **Kuyenda Koyendetsedwa**: Pewani kuthamanga kukankha-mmwamba. Tsitsani thupi lanu molamulidwa mpaka pachifuwa chanu pafupifupi kukhudza pansi, ndiyeno muzikankhira mmwamba ndi kayendedwe kolamuliridwa komweko. Izi zidzathandiza kugwirizanitsa minofu yonse yofunikira ndikupindula kwambiri ndi masewerawo.
- **Kupuma**: Kulakwitsa kwina kofala ndikusunga mpweya wanu panthawi yopumira. M'malo mwake, lowetsani mpweya pamene mukutsitsa thupi lanu, ndi kupuma pamene mukukankhira mmwamba. Izi zikuthandizani kuti minofu yanu ikhale ndi mpweya womwe amafunikira kuti azichita bwino.
- **Kupewa Kupanikizika**: Kupewa kukankha khosi kapena
Kukankhira mmwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikugwiritsa ntchito zosintha ngati kuli kofunikira kuti musavulale. Oyamba kumene angafune kuyamba ndi kukankhira khoma kapena kukankhira mawondo musanayambe kukankhira kokhazikika. Pamene mphamvu ndi chipiriro zikukula, amatha kupita kuzinthu zovuta kwambiri. Ndikofunikira nthawi zonse kukhala ndi mawonekedwe oyenera kuti muthe kuchita bwino komanso kupewa kuvulala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?
- The Wide Grip Push-up: Mwakusiyana uku, manja anu amayikidwa mokulirapo kuposa m'lifupi mwake pamapewa, kuyang'ana kwambiri pachifuwa chanu.
- The Decline Push-up: Pachifukwa ichi, mumayika mapazi anu pamalo okwera ndi manja pansi, zomwe zimawonjezera vuto lanu lakumtunda ndi pachimake.
- The Spiderman Push-up: Kusintha kumeneku kumaphatikizapo kubweretsa bondo pa chigongono chanu pa rep iliyonse, kukupatsani kulimbitsa thupi kwakukulu kwa obliques anu ndi pachimake chonse.
- The Plyometric Push-up: Uku ndi kusinthasintha kwapamwamba komwe mumadziponyera pansi ndi mphamvu zokwanira kuti manja anu achoke pansi, kukulitsa mphamvu ndi mphamvu zanu.
Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?
- Bench Press: Ntchitoyi imayang'ana magulu omwewo a minofu monga kukankhira (chifuwa, mapewa, ndi triceps) koma amakulolani kuti muwonjezere kulemera, motero kukuthandizani kuti muwonjezere mphamvu zanu ndi chipiriro cha kukankhira.
- The Tricep Dips: Ntchitoyi imayang'ana makamaka ma triceps, omwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito pokankha. Mwa kulimbikitsa ma triceps anu ndi ma dips, mutha kusintha magwiridwe antchito anu komanso kupirira.
Amaxabiso angamahlekwane kanye Kukankhira mmwamba
- Kulimbitsa thupi kwa chifuwa
- Zochita zokankhira mmwamba
- Kulimbitsa thupi pachifuwa kunyumba
- Maphunziro okankhira mmwamba
- Zochita zolimbitsa chifuwa
- Bodyweight kukankha-mmwamba chizolowezi
- Zochita zomanga minofu pachifuwa
- Zolimbitsa thupi zolimbitsa thupi
- Kulimbitsa thupi kwapamwamba
- Maphunziro amphamvu amakankhira-ups