Cobra Push-up

• Inhloko yeziNdawo: Ihanyoko, Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Cobra Push-up

Cobra Push-up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yomwe ili pachifuwa, mapewa, ndi triceps, ndikupangitsanso pakatikati ndi kumbuyo kwanu. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zimatha kusinthidwa kuti zigwirizane ndi mphamvu ndi kusinthasintha. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kulimbitsa thupi lanu lakumtunda, kukulitsa kusinthasintha kwanu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cobra Push-up

• Gwirani mmwamba m'manja mwanu, kutambasula manja anu ndikugwetsa msana wanu, kukweza thupi lanu lakumtunda kuchoka pansi ndikusunga chiuno ndi miyendo yanu pansi, mofanana ndi galu wokwera wa yoga.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mapewa anu amakokedwa mmbuyo ndi kutali ndi makutu anu, ndipo khosi lanu liri lopanda ndale.
• Tsitsirani thupi lanu mmbuyo poyambira poweramitsa zigongono zanu ndikutsitsa chifuwa chanu pansi.
• Bwerezaninso izi kuti muwerenge kuchuluka kwa ma reps omwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti masewerawa agwire bwino ntchito.

Izinto zokwenza Cobra Push-up

• Phatikizani Core Yanu: Musanayambe kukankhira mmwamba, limbitsani minofu ya m'mimba mwanu. Izi zidzakuthandizani kuteteza msana wanu ndikugwirizanitsa pakati panu panthawi yochita masewera olimbitsa thupi. Cholakwika chofala ndikuyiwala za pachimake ndikuyang'ana pamwamba pa thupi, zomwe zingayambitse kupweteka kwa msana.
• Kuyenda Koyenera: Kankhirani mmwamba kuchokera m'manja mwanu, kutambasula manja anu ndikukweza thupi lanu lakumtunda kuchoka pansi ndikusunga chiuno ndi miyendo yanu pansi. Onetsetsani kuti zigono zanu zizikhala pafupi ndi thupi lanu panthawiyi kuti mupewe kupsinjika pamapewa.
• Kuyenda Koyendetsedwa: Dzichepetseni kubwerera kumalo oyambira mwadongosolo. Musalole mphamvu yokoka ikugwireni ntchito. Kulakwitsa kofala ndikutsika mwachangu, zomwe zingayambitse kuvulala.
• Kupuma:

Cobra Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cobra Push-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cobra Push-up. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kusunga mawonekedwe olondola kuti mupewe kuvulala kulikonse. Ndizochita zolimbitsa thupi zolimbitsa minofu yam'mbuyo ndi yam'mimba, komanso kuwongolera kusinthasintha. Ngati mukumva kusapeza bwino kapena kuwawa, ndibwino kuti muyime ndikuwonana ndi katswiri wazolimbitsa thupi kapena azachipatala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cobra Push-up?

• Cobra Push-Up ndi Leg Lift: Mukusintha uku, mumakweza mwendo umodzi pansi pamene mukukankhira mmwamba, zomwe zimakupangitsani pakati ndikugwedeza kwambiri.
• Wide Cobra Push-Up: Kusiyanaku kumaphatikizapo kuyika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimagogomezera kwambiri minofu ya pachifuwa.
• Close-Grip Cobra Push-Up: Apa, mumayika manja anu pafupi kwambiri kuposa m'lifupi mwake mapewa, zomwe zimaloza ma triceps kwambiri.
• Kukwera kwa Cobra Push-Up: Izi zimaphatikizapo kuchita masewera olimbitsa thupi ndi mapazi anu atakwezedwa pa sitepe kapena benchi, zomwe zimawonjezera zovuta ndikuwongolera chifuwa chapamwamba ndi mapewa kwambiri.

Izinto zokufunda ezishisa ezivumelekile Cobra Push-up?

• Plank: Zochita zolimbitsa thupi zimalimbitsa pakatikati ndi kumtunda kwa thupi, zomwe ndizofunikira kwambiri popanga ma Cobra Push-ups bwino komanso mawonekedwe oyenera, zomwe zimapangitsa kuti ikhale yolimbitsa thupi kwambiri.
• Ma Tricep Dips: Ma Tricep Dips amathandizira ma Cobra Push-ups poyang'ana ma triceps ndi mapewa, kupereka masewera olimbitsa thupi apamwamba kumtunda ndikuthandizira kupititsa patsogolo mphamvu ndi kupirira kofunikira kwa Cobra Push-ups.