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Single Arm Push-up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoPectoralis Major Sternal Head, Triceps Brachii

Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head

Asa zokubonisa:

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Incline Reverse Grip Push-Up

Incline Reverse Grip Push-Up demonstration

Incline Reverse Grip Push-Up

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Dinani Wide Reverse-grip Bench Press demonstration

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Dumbbell Incline Breeding demonstration

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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Single Arm Push-up

Single Arm Push-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana pachifuwa, mapewa, ndi minofu yapakatikati, komanso kunyamula mikono ndi kumbuyo. Masewera ovutawa ndi abwino kwa okonda masewera olimbitsa thupi komanso othamanga omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kukhazikika. Pophatikiza Single Arm Push-up m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo kutanthauzira kwa minofu, kulimbikitsa thupi labwino, ndikuwonjezera mphamvu zawo zogwirira ntchito kuti azichita bwino pazochitika za tsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Single Arm Push-up

Ikani dzanja limodzi pansi mwachindunji pansi pa phewa lanu pamene dzanja lina likuyikidwa kumbuyo kwanu.
Tsitsani thupi lanu poweramitsa chigongono chanu, kusunga thupi lanu mowongoka komanso pakati panu molimba, mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
Kankhirani thupi lanu m'mwamba pomwe mukuyambira, pogwiritsa ntchito mphamvu ya mkono umodzi pansi.
Bwerezani zolimbitsa thupi ndi mkono wina, kuwonetsetsa kuti mukubwerezabwereza ndi mkono uliwonse kuti mukulitse mphamvu.

Izinto zokwenza Single Arm Push-up

** Pitirizani Kuyanjanitsa Thupi **: Sungani thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu panthawi yonseyi. Pewani kuti m'chiuno mwanu kugwedezeka kapena kumbuyo kwanu, chifukwa zolakwa zomwe zimachitika kawirikawiri zingayambitse kupsinjika kwa msana. Phatikizani pachimake chanu ndikufinya ma glutes anu kuti muthandizire kukhazikika uku.
**Kuyenda Koyendetsedwa**: Tsitsani thupi lanu pang'onopang'ono ndikuwongolera, kenako kanikizani m'mwamba pomwe mukuyambira. Pewani kulakwitsa kofala kwa kugwa mofulumira kapena kugwiritsa ntchito kayendetsedwe kake, komwe kungapangitse ngozi yovulazidwa ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
**Ngakhale Kugawa Kulemera **: Onetsetsani kuti mukugawa kulemera kwanu mofanana pa phazi lanu lonse, osati kokha

Single Arm Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Single Arm Push-up?

Kukankha mkono umodzi ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mphamvu zambiri komanso kuchita bwino. Oyamba kumene angaone kukhala kovuta kwambiri kuchita izi molondola. Ndikoyenera kuti muyambe ndi kukankhira koyambira ndikupita patsogolo pang'onopang'ono kupita kukusintha kovutirapo pamene mphamvu ndi kulimbitsa thupi kukukwera. Palinso matembenuzidwe osinthika a mkono umodzi womwe oyambitsa amatha kuyesa, monga kuchita masewera olimbitsa thupi pakhoma kapena pa mawondo awo. Monga nthawi zonse, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Single Arm Push-up?

The Incline Single Arm Push-up ndi mtundu womwe manja amakwezedwa, kuchepetsa zovuta ndikupangitsa kuti azitha kupezeka kwa oyamba kumene.
Single Arm Medicine Ball Push-up imaphatikizapo kuchita masewera olimbitsa thupi ndi dzanja limodzi pa mpira wamankhwala, kutsutsa kusakhazikika kwanu komanso kukhazikika kwapakati.
Single Arm Wide Push-up ndi kusintha komwe mkono wogwira ntchito umayikidwa mokulirapo kuposa m'lifupi mwa phewa, kulunjika minofu ya pachifuwa kuchokera kumbali ina.
Single Arm Diamond Push-up ndi kusiyana kovutirapo komwe dzanja logwira ntchito limayikidwa mu mawonekedwe a diamondi pansi pa chifuwa, kuyang'ana kwambiri pa triceps.

Izinto zokufunda ezishisa ezivumelekile Single Arm Push-up?

Plank Rows, yomwe imadziwikanso kuti Renegade Rows, sikuti imangowonjezera kukhazikika kwapakati monga Single Arm Push-ups, komanso imagwirizanitsa minofu yam'mbuyo, yomwe imathandizira kulimbitsa mphamvu pakati pa thupi lakumbuyo ndi lakumbuyo.
Ma Tricep Dips amayang'ana kwambiri pa ma triceps, omwe ndi ofunikira kwambiri popanga Single Arm Push-ups, motero amatha kuthandiza kuwongolera magwiridwe antchito komanso kupirira pantchito yovutayi.

Amaxabiso angamahlekwane kanye Single Arm Push-up

Kuchita masewera olimbitsa thupi a mkono umodzi
Kuchita masewera olimbitsa thupi pachifuwa chimodzi
Kusiyanasiyana kwa thupi la thupi
Njira yolimbikitsira dzanja limodzi
Kuphunzitsa mphamvu ndi kukankha mkono umodzi
Kuchita masewera olimbitsa thupi pachifuwa ndi kukankha mkono umodzi
Zolimbitsa thupi zolimbitsa thupi
Malangizo akukankha mkono umodzi
Momwe mungakankhire mkono umodzi
Zosintha zowonjezera zowonjezera