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Scapula Push-up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoSerratus Anterior
Amashwa eqhaphoTrapezius Middle Fibers
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Ukuxhumana kwe Scapula Push-up

The Scapula Push-up ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu yozungulira mapewa, kupititsa patsogolo kukhazikika kwa scapular ndi kuyenda. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, komanso anthu omwe amakhala nthawi yayitali pa desiki, chifukwa amathandizira kukonza kaimidwe komanso kupewa kuvulala pamapewa. Kuchita masewera olimbitsa thupi kungathandize kuti thupi likhale ndi mphamvu, kumathandizira kuti mukhale ndi kaimidwe kabwino, komanso kumathandiza kuti mayendedwe ena apamwamba agwire ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Scapula Push-up

  • Sungani manja anu molunjika ndi thupi lanu molunjika, lolani mapewa anu abwere palimodzi, kutsitsa chifuwa chanu pang'ono pansi.
  • Kankhirani mapewa anu pambali, kukankhira chifuwa chanu mmwamba ndi kutali ndi nthaka, kubwerera kumalo oyambirira. Izi zimamaliza kubwereza kamodzi.
  • Onetsetsani kuti pachimake chanu chimakhala chogwira ntchito ndipo msana wanu umakhala wowongoka nthawi yonse yochita masewera olimbitsa thupi.
  • Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Scapula Push-up

  • Core Engagement: Phatikizani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi sizimangothandiza kukhala ndi mawonekedwe olondola komanso zimateteza msana wanu ku zovuta zomwe zingatheke - kulakwitsa komwe anthu ambiri amapanga panthawi ya scapula push-ups.
  • Mayendedwe Oyendetsedwa: Kusuntha kwa scapula kukankha-mmwamba kumachokera pamapewa akuyenda motalikirana komanso palimodzi, osati kupindika kwa zigongono. Pewani kulakwitsa pochita kukankhira kokhazikika. M'malo mwake, sungani manja anu mowongoka, tsitsani thupi lanu polola kuti mapewa anu asonkhane, ndiyeno bwererani m'mwamba mwa kufalitsa mapewa anu motalikirana.
  • Yang'anani pa Ubwino, Osati Kuchuluka: Ndi bwino kuchita ma reps ochepa ndi mawonekedwe abwino kusiyana ndi ma reps ambiri

Scapula Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Scapula Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Scapula Push-up, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zochita izi makamaka zimayang'ana minofu yozungulira scapula (masamba a mapewa) ndipo ikhoza kuthandizira kukhazikika kwa mapewa ndi kaimidwe. Kwa oyamba kumene, zikhoza kuchitika pa mawondo m'malo mwa zala zala kuti muchepetse zovuta. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Scapula Push-up?

  • The Decline Scapula Push-up: Kusiyanaku kumachitika pamtunda wochepa, kuonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera minofu kuchokera kumbali ina.
  • The One-Arm Scapula Push-up: Kusiyanaku kumaphatikizapo kukankhira mmwamba ndi mkono umodzi, zomwe zimawonjezera vuto ndikuthandizira kuwongolera bwino komanso mphamvu yayikulu.
  • The Scapula Push-up with Resistance Bands: Kusiyanaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa kuti awonjezere zovuta za masewera olimbitsa thupi, zomwe zimapereka vuto lalikulu kwa minofu.
  • The Scapula Push-up pa Mpira Wokhazikika: Kusiyanasiyana kumeneku kumachitidwa ndi manja anu pa mpira wokhazikika, womwe umathandizira kuwongolera bwino ndikupangitsa minofu yapakati mwamphamvu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Scapula Push-up?

  • Dumbbell Row: Zochita izi zimakwaniritsa Scapula Push-up poyang'ana magulu a minofu omwewo, ma rhomboids ndi trapezius minofu kumtunda kumbuyo, koma kukoka, kupereka masewera olimbitsa thupi.
  • Pike Push-up: Zochita izi zimakwaniritsa Scapula Push-up poyang'ana malo omwewo, thupi lapamwamba, komanso limaphatikizapo zambiri za deltoids ndi chifuwa chapamwamba, zomwe zimapatsa thupi lapamwamba kwambiri.

Amaxabiso angamahlekwane kanye Scapula Push-up

  • Kulimbitsa thupi kwa Scapula Push-up
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Njira ya Scapula Push-up
  • Kusintha kwamphamvu kwa chifuwa
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Maphunziro a Scapula Push-up
  • Momwe mungapangire ma Push-ups a Scapula
  • Kukankhira kwa scapular kuti chikhale cholimba
  • Kusiyanasiyana kwa thupi la thupi
  • Scapula Push-up kwa minofu ya pachifuwa