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Single Arm Push-up

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 Single Arm Push-up

Single Arm Push-up ndi masewera olimbitsa thupi ovuta omwe amalimbitsa chifuwa, mapewa, ndi minofu yapakati, komanso kumapangitsa kuti mukhale ogwirizana komanso ogwirizana. Ndi masewera olimbitsa thupi abwino kwa anthu okonda masewera olimbitsa thupi omwe akufuna kuwonjezera mphamvu zam'mwamba ndikuwongolera bata. Mwa kuphatikiza ma Push-ups a Single Arm m'chizoloŵezi chawo, anthu amatha kukhala ndi luso lothamanga komanso kukhala olimba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Single Arm Push-up

  • Sunthani dzanja limodzi pakati pa chifuwa chanu, pamene mkono wina uli kumbuyo kwanu, iyi ndi malo anu oyambira kukankha mkono umodzi.
  • Tsitsani thupi lanu popinda chigongono chanu, ndikuchiyika pafupi ndi thupi lanu, mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
  • Kankhirani thupi lanu m'mwamba pamalo oyambira pogwiritsa ntchito mphamvu ya mkono wanu ndi minofu ya pachifuwa.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani manja ndikubwereza zomwezo.

Izinto zokwenza Single Arm Push-up

  • Kuyanjanitsa Thupi: Sungani thupi lanu molunjika kuchokera kumutu kupita ku zidendene. Pewani kugwedeza m'chiuno kapena kukweza matako anu kwambiri, chifukwa izi zingayambitse kutsika kwa msana ndikuchepetsa mphamvu ya masewerawo.
  • Kuyenda Kolamuliridwa: Tsitsani thupi lanu pang'onopang'ono, moyendetsedwa bwino mpaka chifuwa chanu chatsala pang'ono kukhudza pansi. Kenako, kanikizani m'mbuyo mpaka pamalo oyamba. Pewani cholakwika chofala chakutsika mwachangu kapena kusatsika mokwanira. Mukapita pang'onopang'ono komanso mozama, mudzakhalanso ndi minofu yambiri.
  • Njira Yopumira: Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukankhira

Single Arm Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Single Arm Push-up?

Ma Push-ups a Single Arm ndi ovuta kwambiri ndipo amafunikira mphamvu zambiri komanso kuchita bwino. Samalangizidwa kwa oyamba kumene chifukwa champhamvu zapamwamba, makamaka pakatikati ndi kumtunda kwa thupi, zomwe zimafunikira kuti azichita moyenera komanso mosatekeseka. Oyamba kumene akuyenera kuyamba ndi kukankha koyambira kapena kukankhira kosinthidwa (monga kukankhira mawondo kapena kukankhira khoma) kuti alimbitse mphamvu zawo asanayese kusinthasintha kwapamwamba monga kukankha mkono umodzi. Zimakhalanso zopindulitsa kugwira ntchito ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti muwonetsetse kuti muli ndi mawonekedwe oyenera komanso luso.

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

  • Single Arm Medicine Ball Push-up: Kuchita masewera olimbitsa thupi ndi dzanja limodzi pa mpira wamankhwala kumatha kukulitsa vuto ndikupangitsa pachimake chanu mogwira mtima.
  • Single Arm BOSU Ball Push-up: Kusiyanaku kumaphatikizapo kukankhira mmwamba ndi dzanja limodzi pa mpira wa BOSU, zomwe zimawonjezera chinthu chosakhazikika ndikukutsutsani bwino.
  • Single Arm Push-up with Rotation: Mukakankhira mmwamba, mumakwezera mkono wosagwira ntchito pamwamba pa denga, ndikuzungulira thupi lanu kuti liyang'ane cham'mbali, zomwe zimagwira ntchito yanu ndi mapewa anu.
  • Single Arm Plyometric Push-up: Uku ndikusintha kwapamwamba komwe mumakankhira mmwamba mwamphamvu kuti mukweze dzanja lanu pansi, ndikukweza mphamvu ndi mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Single Arm Push-up?

  • Makina osindikizira a benchi a Dumbbell amatha kuthandizira ma Push-ups a Single Arm pomanga mphamvu mu pectorals, deltoids, ndi triceps, magulu a minofu omwewo omwe amagwiritsidwa ntchito panthawi ya Single Arm Push-up, motero kumapangitsa kuti muzichita bwino komanso kuti mukhale opirira.
  • Mzere wopanduka ndi masewera ena okhudzana nawo chifukwa sikuti amangolimbitsa minofu ya mkono ndi mapewa, komanso amatsutsa kukhazikika kwanu kwapakati, mofanana ndi Single Arm Push-ups, pokufuna kuti mukweze kulemera ndi mkono umodzi pamene mukukankhira mmwamba. .

Amaxabiso angamahlekwane kanye Single Arm Push-up

  • Kulimbitsa thupi ndi dzanja limodzi
  • Kuchita masewera olimbitsa thupi pachifuwa chimodzi
  • Bodyweight maphunziro kukankha-mmwamba
  • Njira yolimbikitsira mkono umodzi
  • Kuphunzitsa mphamvu ndi kukankha mkono umodzi
  • Unilateral push-up Workout
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kukankhira mmwamba mawonekedwe a mkono umodzi
  • Zosintha zowonjezera zowonjezera
  • Kukankha mkono umodzi kuti kumangire minofu