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Band kukankha-mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiNgoma
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Band kukankha-mmwamba

The Band Push-up ndi masewera olimbitsa thupi omwe amakulitsa kukankhira kwapamwamba powonjezera kukana, motero kumawonjezera mphamvu yakumtunda kwa thupi ndi kamvekedwe ka minofu. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu apakati kapena apamwamba omwe akufuna kuwonjezera kulimbitsa thupi kwawo. Anthu angafune kuchita izi kuti akhale ndi mphamvu pachifuwa, phewa, ndi mkono, komanso kuti awonjezere chizolowezi chawo chokankhira mmwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band kukankha-mmwamba

  • Onetsetsani kuti gululo ndi lolimba mukakhala poyambira, koma osati lolimba kwambiri kotero kuti limakulepheretsani kuyenda.
  • Tsitsani thupi lanu pansi, ndikusunga msana wanu mowongoka komanso pachimake pachimake, mpaka chifuwa chanu chikuyandikira pansi.
  • Kanikizani thupi lanu m'mwamba pomwe mukuyambira, kukulitsa manja anu mokwanira ndikumangirira gululo.
  • Bwerezani izi kubwereza zomwe mukufuna kapena mpaka kutopa kuyambika.

Izinto zokwenza Band kukankha-mmwamba

  • **Kuyika Bwino Kwa Dzanja:** Manja anu akuyenera kuikidwa motalikirapo pang'ono kusiyana ndi m'lifupi mwa phewa motalikirana ndi lamba kumbuyo kwanu ndi pansi pa manja anu. Kulakwitsa kofala ndikuyika manja moyandikana kwambiri kapena motalikirana kwambiri, zomwe zimatha kusokoneza manja anu ndikuchepetsa mphamvu ya masewerawo.
  • **Pitirizani Kukhala Ndi Mawonekedwe Abwino:** Mukamakankha mabande, ndikofunikira kuti thupi lanu likhale lolunjika kuchokera kumutu kupita ku zidendene zanu. Pewani kugwedeza m'chiuno kapena kukwera matako anu mumlengalenga, chifukwa izi zingayambitse kupsinjika kwa msana ndikuchepetsa mphamvu ya masewerawo. Zigono zanu ziyenera kukhala pamakona a digirii 45

Band kukankha-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band kukankha-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. M'malo mwake, kugwiritsa ntchito gulu lolimbana ndi kukankhira kumatha kukhala kopindulitsa kwambiri kwa oyamba kumene chifukwa kumathandiza pochotsa kulemera kwa thupi, kupangitsa kuti masewerawa azikhala osavuta. Pamene mphamvu ndi luso zikuyenda bwino, kukana kumatha kuchepetsedwa pang'onopang'ono. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band kukankha-mmwamba?

  • Decline Band Push-Up: Pakusiyana uku, mapazi anu amaikidwa pamalo okwera pamene gululo likukulungidwa kumbuyo kwanu, ndikuwonjezera kukana komanso kukhudzidwa kwa chifuwa chanu chapamwamba ndi mapewa.
  • Band Resisted Push-Up: Kusiyanaku kumaphatikizapo kukulunga gululo kumbuyo kwanu ndikuliyika pansi pa manja anu, ndikuwonjezera kukana pamene mukukankhira kuchokera pansi.
  • Single-Arm Band Push-Up: Kusintha kovutirakoku kumaphatikizapo kukankhira mmwamba ndi dzanja limodzi pagulu ndi lina pansi, kuyika pachimake chanu ndikuwongolera bwino.
  • Close-Grip Band Push-Up: Mu kusiyana kumeneku, manja anu ali pafupi kwambiri pa bandi, yomwe imayang'ana ma triceps anu ndi chifuwa chamkati mogwira mtima.

Izinto zokufunda ezishisa ezivumelekile Band kukankha-mmwamba?

  • The Incline Push-up ndi masewera ena okhudzana nawo, monga momwe amachitiranso pachifuwa ndi mikono, koma malo omwe amawongolera amatsindika kwambiri pachifuwa ndi minofu yam'mbuyo, ndikupereka kulimbitsa thupi kwakukulu kwa thupi.
  • Zochita zolimbitsa thupi za Tricep Dips ndizothandiza kwambiri chifukwa, pamene makamaka zimayang'ana pa triceps (monga band push-ups), zimagwiranso ntchito mapewa ndi minofu ya pachifuwa, kupereka masewera olimbitsa thupi ndikuthandizira kupititsa patsogolo mphamvu za thupi lonse.

Amaxabiso angamahlekwane kanye Band kukankha-mmwamba

  • Kulimbitsa thupi kwa band-up
  • Resistance band pachifuwa masewera olimbitsa thupi
  • Magulu othandizira kukankha
  • Kulimbitsa chifuwa ndi gulu
  • Elastic band push-up routines
  • Kusintha kwamphamvu ndi ma band
  • Maphunziro a Resistance band push-up
  • Kuchita masewera olimbitsa thupi pachifuwa ndi gulu lotsutsa
  • Band kukankha-mmwamba kwa minofu ya pachifuwa
  • Zochita zolimbitsa thupi zolimbitsa thupi