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 ntchito yopindulitsa kwambiri yomwe imayang'ana kwambiri pa triceps, chifuwa, ndi minofu yapakati, kupereka kulimbitsa thupi kwakukulu kwa thupi. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa chazovuta zake zosinthika potengera momwe thupi limakhalira. Anthu angafune kuchita masewerawa chifukwa sikuti amathandiza kuti minofu ikhale yolimba komanso yopirira komanso imapangitsa kuti thupi likhale lolimba komanso lokhazikika popanda kufunikira kwa zida zapadera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-grip Push-up

• Gwirani pakati panu ndikusunga msana wanu, kuonetsetsa kuti thupi lanu liri mu mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Tsitsani thupi lanu poweramitsa zigongono zanu, kuzisunga pafupi ndi thupi lanu, mpaka chifuwa chanu chili pamwamba.
• Kanikizani thupi lanu kumbuyo komwe kuli koyambira, ndikusunga zigono zanu pafupi ndi thupi lanu nthawi yonseyi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Close-grip Push-up

• **Pitirizani Kuyanjanitsa Thupi**: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kupindika msana wanu kapena kugwetsa chiuno pansi, zomwe zingakupangitseni kupanikizika kosafunikira pamsana wanu. Gwirizanitsani pachimake chanu ndikufinya ma glutes anu kuti musunge izi muzochita zonse.
• **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. Tsitsani thupi lanu mokhazikika mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi, kenaka kankhirani m'mwamba pomwe mukuyambira. Izi zidzatsimikizira kuti mukugwira minofu yanu mokwanira osati kudalira mphamvu.
• ** Malo a Elbow**: Kulakwitsa kofala ndikutulutsa zigongono, zomwe zimatha kukuvutitsani pamapewa anu.

Close-grip Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-grip Push-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Close-grip Push-up. Komabe, ndikofunikira kuzindikira kuti izi zitha kukhala zovuta kwambiri kuposa kukankhira kokhazikika komwe kumatsindika kwambiri pa triceps. Oyamba kumene ayenera kuyamba pang'onopang'ono, kuyang'ana pa kusunga mawonekedwe oyenera, ndipo pang'onopang'ono awonjezere kubwereza pamene mphamvu zawo zikukula. Ngati ndizovuta kwambiri, amatha kusintha masewerawa pochita maondo awo m'malo mwa zala zawo. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera komanso mosamala.

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

• Ma Triceps Push-ups: Mwakusiyana uku, mumasunga zigongono zanu pafupi ndi thupi lanu pamene mukukankha, ndikugogomezera kwambiri ma triceps.
• Spiderman Push-ups: Izi zimaphatikizapo kubweretsa bondo limodzi ku chigongono kumbali imodzi pamene mukutsitsa thupi lanu, kugwira ntchito zolimbitsa thupi komanso mikono ndi chifuwa.
• Dive Bomber Push-ups: Kusiyanasiyana kumeneku kumaphatikizapo kuyamba pansi pa galu, kugwedezeka pansi ngati kuthawa pansi pa bar, ndikukankhira mmwamba, kulunjika mapewa, chifuwa, ndi triceps.
• T-push-ups: Kusiyanasiyana kumeneku kumaphatikizapo kukankhira mmwamba nthawi zonse, koma pamene mukukankhira mmbuyo, tembenuzani thupi kumbali imodzi, kukweza mkono kumbaliyo kumtunda, kugwira ntchito mapewa ndi pachimake.

Izinto zokufunda ezishisa ezivumelekile Close-grip Push-up?

• Ma Push-ups a Diamondi: Zochitazi zimaphatikizanso kuyika kwa manja kocheperako kofanana ndi kukankhira kwapafupi, ndipo kumalimbitsanso ntchito pa triceps ndi minofu ya pachifuwa, kuthandizira kukulitsa mphamvu yakumtunda ndi kukhazikika kwa thupi.
• Plank: Ngakhale kuti ntchitoyi ikuyang'ana pachimake, imalimbikitsanso mapewa ndi ma triceps, minofu yomwe imagwira ntchito kwambiri pothamangira pafupi, potero kumapangitsa kuti mawonekedwe onse azikhala olimba komanso opirira pamakankhidwe awa.