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 omwe amayang'ana kwambiri ma triceps, chifuwa, ndi minofu yapakati, kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika. Ndiwoyenera aliyense kuyambira oyamba kumene kupita okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa malinga ndi mphamvu yamunthu payekha komanso milingo yolimba. Zochita zolimbitsa thupizi ndizopindulitsa kwa iwo omwe akufuna kulimbitsa thupi lawo, kukweza matupi awo apamwamba, komanso kukhala ndi mphamvu zogwirira ntchito zatsiku ndi tsiku kapena masewera ena.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-Grip Push-up

• Tsitsani thupi lanu pansi, kuonetsetsa kuti zigongono zanu zili pafupi ndi thupi lanu komanso kuti musatuluke.
• Pitirizani kutsika mpaka chifuwa chanu chili pamwamba pa nthaka.
• Limbikitsani thupi lanu mmbuyo kumalo oyambira, kusunga pachimake chanu ndi thupi lanu molunjika panthawi yonseyi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Close-Grip Push-up

• Pitirizani Kuyanjanitsa Thupi Loyenera: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kugwedeza m'chiuno kapena kukweza matako anu kwambiri chifukwa izi zingayambitse kutsika kwa msana. Gwirizanitsani minofu yanu yapakati panthawi yonseyi kuti muthe kugwirizanitsa izi.
• Yesetsani Kuyenda Kwanu: Pewani kuchita masewera olimbitsa thupi. Tsitsani thupi lanu pang'onopang'ono ndikukankhira mmwamba kumalo oyambira ndikuwongolera. Izi zithandizira kukulitsa kukhudzidwa kwa minofu ndikuchepetsa chiopsezo chovulala.
• Kuzama kwa Push-up: Yesetsani kuchepetsa thupi lanu mpaka chifuwa chanu chikhale masentimita angapo kuchokera pansi. Izi zimathandiza kuti pakhale kuyenda kokwanira, komwe ndi kofunikira kuti mupindule kwambiri

Close-Grip Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-Grip Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Close-Grip Push-up. Komabe, zitha kukhala zovuta chifukwa zimafuna mphamvu zapamwamba zam'mwamba. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhalabe ndi mawonekedwe oyenera. Pamene mphamvu ndi chipiriro zikukula, chiwerengero cha kubwereza kapena kuyika chikhoza kuwonjezeka. Ngati ndizovuta kwambiri, oyamba kumene akhoza kusintha masewerawa pochita kukankhira pa mawondo awo mpaka atakhala ndi mphamvu zokwanira.

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

• Spiderman Push-Up: Pamene mukutsitsa thupi lanu pansi, nthawi yomweyo mumakweza phazi limodzi pansi ndikubweretsa bondo lanu molunjika pachigongono chanu, ndikumangirira pachimake chanu.
• One Arm Push-Up: Uku ndikusintha kovutirapo komwe mumakankhira mmwamba pogwiritsa ntchito mkono umodzi wokha, zomwe zimawonjezera kufunikira kwamphamvu yanu yam'kati ndi yakumtunda kwa thupi lanu.
• Decline Push-Up: Mumayika mapazi anu pamalo okwera ngati benchi kapena sitepe, zomwe zimapangitsa kuti zikhale zovuta komanso zimayang'ana pachifuwa chapamwamba ndi mapewa kwambiri.
• Plyometric Push-Up: Pakuphulika kumeneku, mumakankhira mmwamba ndi mphamvu zokwanira kuti mukweze manja anu pansi, zomwe zimawonjezera mphamvu ndi mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Close-Grip Push-up?

• Ma Diamond Push-ups: Mofanana ndi kutseka-kukankhira, kukwera kwa diamondi kumatsindika kwambiri pa triceps ndi minofu yamkati ya chifuwa, kupereka kulimbitsa thupi kwambiri kwa magulu a minofuyi ndikulimbikitsa kupirira kwa minofu ndi mphamvu.
• Ophwanya Chigaza: Ophwanya Chigaza makamaka amayang'ana ma triceps, ofanana ndi kukankha-kutsekeka kwapafupi, koma amakhalanso ndi manja ndi mawondo, kupereka masewera olimbitsa thupi omwe amakwaniritsa malo omwe amawunikira kwambiri.