Chest Tap Push-up

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Anterior, Triceps Brachii

Ukuxhumana kwe Chest Tap Push-up

Chest Tap Push-up ndi masewera olimbitsa thupi omwe amathandizira kulimba kwa thupi, kukhazikika, komanso kulumikizana polunjika pachifuwa, mapewa, ma triceps, ndi minofu yapakati. Ndiwoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akuyang'ana kuti awonjezere chizolowezi chawo chokankhira mmwamba ndikutsutsa mphamvu zawo. Kuphatikizira izi muzochita zanu zolimbitsa thupi kungakulimbikitseni kupirira kwamphamvu, kuwongolera thupi lanu, ndikuthandizira kuti muzichita bwino pamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chest Tap Push-up

• Tsitsani thupi lanu moyenda mowongolera mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu ndipo sizikutuluka.
• Pamene mukukankhira thupi lanu m'mwamba pomwe mukuyambira, kwezani dzanja limodzi pansi ndikugwedeza pachifuwa chanu.
• Bwezerani dzanja lanu mwachangu pansi ndipo nthawi yomweyo yambani kukankha kwanu kwina.
• Sinthani dzanja lomwe mumakweza mukangokankha kuti muwonetse kulimbitsa thupi mbali zonse za thupi lanu.

Izinto zokwenza Chest Tap Push-up

• Mayendedwe Oyendetsedwa: Mukatsitsa thupi lanu pansi, sungani chigongono chanu pafupi ndi thupi lanu ndikuwongolera kuyenda kwanu. Pewani kugwa mwadzidzidzi. Mukakankhira m'mwamba, gwirani pachifuwa ndi dzanja limodzi. Izi ziyenera kukhala zowongolera, osati kumenya mbama, kuti musataye mtima.
• Engage Core: Pitirizani kuchitapo kanthu panthawi yonse yolimbitsa thupi. Izi sizimangothandiza kuti mukhale okhazikika komanso zimawonjezeranso chinthu china champhamvu pakulimbitsa thupi.
• Kupuma: Kuwongolera mpweya ndikofunikira pamasewera aliwonse. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukankhira mmwamba ndi

Chest Tap Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chest Tap Push-up?

Inde, oyamba kumene amatha kuyesa masewera olimbitsa thupi a Chest Tap Push-up, koma ndikofunikira kudziwa kuti ndikuyenda patsogolo kwambiri. Pamafunika kuchuluka kwamphamvu kwamphamvu kwa thupi, kukhazikika kwapakati, komanso kulumikizana. Ngati ndinu woyamba, mungafunike kuyamba ndi kukankha-kankhira pafupipafupi kapena kukankhira kosintha (monga kukankhira mawondo kapena kukankhira khoma) kuti mumange nyonga yanu ndi mawonekedwe musanayese kukankhira pachifuwa. Nthawi zonse mverani thupi lanu ndipo musadzikakamize mpaka kuvulazidwa. Kungakhale lingaliro labwino kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani pochita masewera olimbitsa thupi maulendo angapo oyambirira kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chest Tap Push-up?

• Spiderman Push-Up: Pamene mukutsitsa thupi lanu panthawi ya kukankhira-mmwamba, mumabweretsa bondo limodzi mpaka pa chigongono kumbali imodzi, ndikugwirizanitsa ma oblique anu ndi chiuno.
• Decline Push-Up: Kusiyanaku kumaphatikizapo kuyika mapazi anu pamalo okwera, monga benchi kapena sitepe, zomwe zimawonjezera zovuta ndikuwongolera chifuwa chanu chakumtunda ndi mapewa kwambiri.
• Diamond Push-Up: Mu Baibuloli, mumayika manja anu pafupi pansi pa chifuwa chanu, kupanga mawonekedwe a diamondi ndi zala zanu, zomwe zimatsindika kwambiri pa triceps yanu.
• Plyometric Push-Up: Kusiyanasiyana kophulikaku kumaphatikizapo kukankhira thupi lanu mmwamba ndi mphamvu zokwanira kuti mukweze manja anu pansi, kuwonjezera mphamvu ndikugwira ntchito pa mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Chest Tap Push-up?

• Diamond Push-up ndi ntchito ina yomwe imagwirizana ndi Chest Tap Push-up, chifukwa imayang'ana magulu a minofu omwewo koma ndikugogomezera kwambiri pa triceps, potero kumapangitsa kuti ntchito yanu yonse ikhale yothamanga komanso mphamvu yapamwamba ya thupi.
• Zochita zolimbitsa thupi za Barbell Pullover zimakwaniritsa Chest Tap Push-up poyang'ana pachifuwa ndi lats kuchokera kumbali ina, motero kumalimbikitsa kusamalidwa kwa minofu ndi kupewa kuvulala mopitirira muyeso komwe kungachitike chifukwa chochita mayendedwe omwewo mobwerezabwereza.