Close-grip Push-up

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Close-grip Push-up

The Close-grip Push-up ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana kwambiri ma triceps, chifuwa, ndi minofu yapakatikati, yomwe imapereka masewera olimbitsa thupi apamwamba kwambiri. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta malinga ndi mphamvu ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sizimangothandiza kumanga mphamvu zam'mwamba za thupi ndi matanthauzo a minofu, komanso zimathandizira kukhazikika ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-grip Push-up

• Gwirani pakati panu ndikusunga msana wanu molunjika pamene mukutsitsa thupi lanu pansi, kusunga zigono zanu pafupi ndi mbali zanu.
• Pitirizani kutsika mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Imani pang'onopang'ono pansi, kenaka kanikizani thupi lanu kuti libwerere pamalo oyambira, pogwiritsa ntchito ma triceps ndi minofu ya pachifuwa.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kukumbukira kusunga thupi lanu molunjika komanso pachimake chanu chikugwira ntchito yonseyo.

Izinto zokwenza Close-grip Push-up

• Sungani Mafomu Oyenera: Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kugwedeza m'chiuno kapena kukwera matako anu mumlengalenga, chifukwa mawonekedwe olakwikawa angayambitse kuvulala kwa msana.
• Gwirani Ntchito Yanu: Kuchita minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi ndikofunikira kuti mukhazikike thupi lanu ndikuteteza msana wanu. Zimatsimikiziranso kuti mukugwira ntchito thupi lanu lonse panthawi ya kukankha.
• Lamulirani Mayendedwe Anu: Cholakwika chofala ndikuthamangira kukankha-mmwamba. M'malo mwake, tsitsani thupi lanu pang'onopang'ono, mowongolera mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi. Kenako, kanikizani mmbuyo kumalo oyambira mofanana ndi pang'onopang'ono. Njira iyi imatsimikizira kuti mukukulitsa kukhudzidwa kwa minofu. 5

Close-grip Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-grip Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ntchitoyi imayang'ana kwambiri ma triceps ndi minofu ya pachifuwa. Ngati woyambitsa akuwona kuti ndizovuta kwambiri kuchita masewera olimbitsa thupi kuchokera kumtunda wonse, akhoza kusintha mwa kukankhira mawondo mpaka atakhala ndi mphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Close-grip Push-up?

• Tricep Push-up: Mu mtundu uwu, manja anu amayikidwa mwachindunji pansi pa mapewa anu, ndipo mumasunga zigono zanu pafupi ndi thupi lanu pamene mukudzitsitsa pansi ndikukankhira mmwamba.
• Sphinx Push-up: Kusintha kumeneku kumayambira pomwe pali thabwa lakutsogolo. Kenako mumakankhira mmwamba m'manja mwanu, kukulitsa mikono yanu imodzi panthawi, kenako ndikutsitsanso m'manja mwanu.
• Tiger Bend Push-up: Yambani mokhazikika, dzichepetseni pansi, kenaka pindani zigongono zanu kuti mukankhire manja anu pansi. Sinthani mayendedwe kuti mukankhire m'mwamba.
• Push-up-Arm-Umodzi: Mtundu wapamwambawu umaphatikizapo kukankhira mmwamba ndi mkono umodzi wokha, pomwe winayo umakhala kumbuyo kwa msana wako kapena kunja kwa mbali kuti ukhale bwino.

Izinto zokufunda ezishisa ezivumelekile Close-grip Push-up?

• Ma Diamond Push-ups: Mofanana ndi kukankhira kwapafupi, kukwera kwa diamondi kumatsindika kwambiri pa triceps ndi mapewa, kukulitsa mphamvu ndi chipiriro m'madera awa.
• Ma Crushers a Chigaza: Ophwanya Chigaza ndi masewera ena okhazikika a tricep omwe amakwaniritsa kukankhira pafupi-pafupi popatula ma triceps ndikuwagwiritsa ntchito mosiyanasiyana, zomwe zingapangitse kuwonjezereka kwamphamvu ndi kutanthauzira kwa minofu.