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 apamwamba omwe amakhudza kwambiri ma triceps, chifuwa, ndi mapewa, kupititsa patsogolo mphamvu za minofu ndi kupirira. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa safuna zida ndipo akhoza kusinthidwa kuti agwirizane ndi msinkhu uliwonse. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kulimbikitsa kaimidwe kabwino, komanso kuwonjezera mphamvu zawo zogwirira ntchito za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-grip Push-up

• Kwezani miyendo yanu kumbuyo kwanu ndikuwongolera pamipira ya mapazi anu, ndikupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, kusunga thupi lanu mowongoka ndipo zigongono zanu zili pafupi ndi mbali zanu.
• Limbikitsani thupi lanu m'mwamba potambasula manja anu, kusunga thupi lanu molunjika komanso pachimake chanu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Close-grip Push-up

• Pitirizani Kuyanjanitsa Thupi Loyenera: Sungani thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu. Pewani kugwedeza msana wanu kapena kugwedeza m'chiuno, chifukwa izi zingayambitse kuvulala kwa msana. Phatikizani minofu yanu yapakatikati kuti muthandizire kusanja uku muzochita zonse.
• Yesetsani Kuyenda Kwanu: Musathamangire kuchita masewera olimbitsa thupi. Tsitsani thupi lanu mokhazikika mpaka pachifuwa chanu pafupifupi kukhudza pansi, kenaka bwererani m'malo oyambira. Izi sizimangowonjezera kukhudzidwa kwa minofu komanso kumachepetsa chiopsezo cha kuvulala.
• Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu pamene mukuchita masewera olimbitsa thupi. Kutulutsa zigono zanu kunja kumatha kuyika kupsinjika kosafunikira pamapewa anu ndikuchepetsa mphamvu ya masewera olimbitsa thupi paulendo wanu.

Close-grip Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-grip Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi oyandikira. Komabe, ndikofunikira kuzindikira kuti kuchita masewera olimbitsa thupi kumafuna mphamvu ndi kuwongolera pang'ono kuposa kukankhira nthawi zonse, chifukwa imayang'ana kwambiri pa triceps. Oyamba kumene ayenera kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.

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

• Spiderman Close-grip Push-up: Mu Baibulo ili, pamene mukutsitsa thupi lanu, mumabweretsa bondo limodzi mpaka pa chigongono kumbali yomweyi, ndikupereka zovuta zowonjezera pachimake chanu.
• Kutsekereza Kukankhira ndi Mapazi Okwezeka: Poika mapazi anu pa sitepe kapena benchi, mukhoza kuwonjezera zovuta ndikuchita zambiri za chifuwa chanu chapamwamba ndi mapewa.
• Close-grip Medicine Ball Push-up: Kuchita masewera olimbitsa thupi pafupi ndi manja anu pa mpira wa mankhwala sikungowonjezera zovuta, komanso kumapangitsa kuti mukhale okhazikika komanso okhazikika.
• Close-grip Push-up with Resistance Band: Kuwonjezera gulu lotsutsa kumbuyo kwanu ndi pansi pa manja anu kumawonjezera kukana, kumapangitsa kukankhira mmwamba kukhala kovuta komanso kothandiza kumanga minofu.

Izinto zokufunda ezishisa ezivumelekile Close-grip Push-up?

• Ma Diamond Push-ups: Mofanana ndi Close-grip Push-ups, Diamond Push-ups amatsindika kwambiri pa triceps ndi minofu ya pachifuwa, koma ndi kuika manja pang'onopang'ono, kupereka kusiyana kovuta ndi kulimbikitsa kukula kwa minofu.
• Ma Crushers a Chigaza: Zochitazi zimayang'ananso ma triceps, kuthandizira Close-grip Push-ups pogwiritsira ntchito minofu kupyolera mumayendedwe osiyanasiyana, kuthandiza kupititsa patsogolo mphamvu ndi kukula kwa triceps.