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Push-Up Plus

Exercise Profile

Nqeeb Ib hliTsam mob qhuab sor Chest.
Cov khoom sivcua licas de kev txhij
Ib tej VajPectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior
Ib tej Vaj themDeltoid Anterior, Trapezius Middle Fibers, Triceps Brachii

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Push-Up Plus

Kev tawm dag zog Push-Up Plus yog ib qho kev tawm dag zog uas tsis yog tsuas yog ntxiv dag zog rau lub cev sab saud, tab sis kuj koom nrog lub hauv paus thiab txhim kho kev ruaj ntseg. Nws yog haum rau txhua theem kev qoj ib ce, los ntawm cov pib tshiab tab tom nrhiav kev tsim lub zog rau cov neeg ncaws pob nrhiav kev txhim kho lawv cov kev ua tau zoo. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm raws li nws txhawb nqa lub cev zoo dua, txhawb kev ua haujlwm ntawm lub zog, thiab tuaj yeem ua tiav txhua qhov chaw yam tsis xav tau cov khoom siv gym.

Qhia txog: Lub thibkis Step-by-Step Push-Up Plus

  • Txo koj lub cev mus rau hauv av los ntawm khoov koj lub luj tshib, ua kom koj lub hauv caug nruj thiab koj nraub qaum ncaj.
  • Thawb koj lub cev rov qab mus rau qhov chaw pib los ntawm kev nthuav koj txhais caj npab tag nrho.
  • Thaum koj rov qab mus rau koj txoj haujlwm pib, thawb koj lub cev sab saud kom siab dua los ntawm kev tig koj sab nraub qaum thiab tuav koj lub xub pwg hniav sib nrug.
  • Txo koj lub cev rov qab mus rau tus qauv thawb-up txoj haujlwm kom ua tiav ib qho rov ua dua ntawm Push-Up Plus.

Nruab ntxaug ntawv Push-Up Plus

  • **Tsis txhob Arching Koj Back**: Ib qho yuam kev uas yuav tsum zam yog arching koj nraub qaum. Qhov no tuaj yeem ua rau tsis tsim nyog rau koj sab nraub qaum thiab tuaj yeem ua rau raug mob. Xwb, tsom ntsoov rau kev ua kom koj lub cev nyob rau hauv txoj kab ncaj nraim thiab koj lub hauv paus koom nrog tag nrho cov kev txav mus los.
  • **Controlled Movement**: Lwm cov lus qhia kom tau txais txiaj ntsig zoo tshaj plaws ntawm Push-Up Plus kev tawm dag zog yog ua kom lub zog ntawm kev tswj hwm. Qhov no txhais tau tias txo koj lub cev maj mam thaum lub sij hawm thawb-up thiab thawb rov qab mus rau qhov chaw pib nrog kev tswj. Tsis txhob maj nrawm los ntawm kev txav mus los, vim qhov no tuaj yeem ua rau daim ntawv tsis zoo thiab txo qhov ua tau zoo.
  • **Protraction Phase**: The "Plus"

Push-Up Plus FAQs

Tuaj nov cuag Push-Up Plus?

Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog Push-Up Plus, tab sis nws tseem ceeb heev uas yuav tau pib nrog kev hloov kho yog tias tus txheej txheem thawb-up nyuaj dhau. Koj tuaj yeem pib los ntawm kev thawb-ups ntawm koj lub hauv caug lossis tiv thaiv phab ntsa. Qhov "ntxiv" hauv Push-Up Plus yog hais txog kev txav ntxiv ntawm kev thawb koj lub nraub qaum rov qab los tom qab lub laub-up, uas koom nrog serratus anterior, cov leeg uas feem ntau saib tsis taus. Nco ntsoov, nws yog ib qho tseem ceeb kom tswj tau daim ntawv kom tsis txhob raug mob. Yog tias koj tsis paub meej, nws yog ib lub tswv yim zoo los sab laj nrog kws kho mob lossis kws kho lub cev.

Yuav ua li cas kev sau ntawv tso? Push-Up Plus?

  • Pob zeb diamond Push-Up Plus: Ntawm no, koj tso koj txhais tes ze ua ke hauv lub pob zeb diamond, uas qhia txog triceps thiab cov leeg hauv siab.
  • Txo Push-Up Ntxiv: Hauv qhov version no, koj tsa koj txhais taw kom qhov nyuaj thiab tsom rau lub hauv siab thiab lub xub pwg nyom.
  • Spiderman Push-Up Plus: Qhov no suav nrog nqa koj lub hauv caug rau koj lub luj tshib thaum lub sij hawm thawb kom koom nrog obliques, txhim kho cov kev ua haujlwm tseem ceeb.
  • Plyometric Push-Up Plus: Qhov no yog qhov kev hloov pauv siab dua qhov uas koj thawb lub zog kom rub koj txhais tes tawm hauv av, txhim kho lub zog thiab lub zog.

Yuav ntawm li cas kev caij kab mob los tso tso Push-Up Plus?

  • Planks yog lwm qhov kev tawm dag zog zoo uas txhawb nqa Push-Up Plus, vim tias lawv pab txhim kho lub zog thiab ruaj khov, uas yog qhov tseem ceeb rau kev tuav cov ntawv kom zoo thaum lub sij hawm thawb.
  • Tricep Dips yog qhov muaj txiaj ntsig zoo ntxiv rau Push-Up Plus, raws li lawv tshwj xeeb lub hom phiaj ntawm triceps, cov leeg nqaij thawj zaug siv hauv kev thawb, yog li pab txhawb koj lub peev xwm los txhawb koj lub cev hnyav.

Cov ntawv cov tuam tsev muaj kev khiav Push-Up Plus

  • Lub cev hnyav hauv siab ua haujlwm
  • Push-Up Plus workout
  • Chest strengthening ce
  • Lub cev hnyav push-up variations
  • Push-Up Plus rau cov leeg hauv siab
  • Bodyweight exercises rau hauv siab
  • Tsev hauv siab workout
  • Tsis muaj khoom siv hauv siab ua haujlwm
  • Push-Up Plus cov txheej txheem
  • Advanced push-up exercises.