Cross Arms Push-up

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

Ukuxhumana kwe Cross Arms Push-up

Cross Arms Push-up ndi masewera olimbitsa thupi apamwamba omwe amalunjika pachifuwa, mapewa, ndi mikono kwinaku akugwiranso pakati pa bata. Zochita izi ndi zoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbikitsa chizolowezi chawo chokankhira mmwamba ndikuwonjezera mphamvu zakumtunda. Kuphatikiza ma Push-ups a Cross Arms muzochita zanu zolimbitsa thupi kungathandize kuwongolera matanthauzidwe a minofu, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera mphamvu zathupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross Arms Push-up

• Dulani dzanja lanu lamanja kumanzere kwanu, ndikuyiyika pomwe dzanja lanu lamanzere linali ndikusuntha dzanja lanu lamanzere kumanja kwa thupi lanu, kotero kuti manja anu adulidwe pansi pa chifuwa chanu.
• Tsitsani thupi lanu pansi moyenda molamulidwa, mukuwerama zigongono zanu ndikuwongolera thupi lanu.
• Limbikitsani thupi lanu mmbuyo kumalo oyambira pogwiritsa ntchito manja anu ndi minofu ya pachifuwa, kusunga malo ozungulira mkono.
• Mukamaliza kubwereza zomwe mukufuna, sinthani kuwoloka kwa manja anu (kumanzere kumanja) kuti muwonetsetse kuti mbali zonse za thupi lanu zikukula.

Izinto zokwenza Cross Arms Push-up

• **Gwiritsani Ntchito Pakatikati Mwanu**: Ndikofunikira kuti mugwirizanitse minofu yanu yapakatikati mukukankhira mmwamba. Izi sizidzangokuthandizani kuti mukhalebe oyenera komanso kuteteza msana wanu. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kumamatira, zomwe zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Kuyenda Koyendetsedwa**: Tsitsani thupi lanu molunjika pansi mowongolera, kenako kanikizani m'mwamba pomwe mukuyambira. Pewani kutsika mwachangu kapena kugwiritsa ntchito mphamvu kuti mubwerere m'mwamba. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, masewerawa adzakhala othandiza kwambiri.
• **Njira Yopumira**: Kumbukirani kupuma

Cross Arms Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross Arms Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cross Arms Push-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu zambiri zam'mwamba. Ndikofunikira kuyamba pang'onopang'ono, kuyang'ana mawonekedwe osati kuchuluka. Ngati ndizovuta kwambiri, oyamba kumene amatha kusintha masewerawa, monga kukankhira pa mawondo awo kapena pakhoma mpaka atakhala ndi mphamvu zokwanira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross Arms Push-up?

• The Spiderman Push-up: Mtunduwu umafuna kuti mukweze bondo limodzi kugongono mbali imodzimodziyo mukamatsitsa, zomwe zimawonjezera kulimbitsa thupi kwakukulu pakukankhira kwachikhalidwe.
• The Decline Push-up: Pachifukwa ichi, mumayika mapazi anu pamtunda wokwera ngati benchi kapena sitepe, ndi manja anu pansi, kuonjezera zovuta ndikulunjika pachifuwa ndi mapewa anu.
• The One-Arm Push-up: Uku ndikusintha kovutirapo komwe mumagwiritsa ntchito mkono umodzi wokha kukankhira thupi lanu mmwamba, ndikuwonjezera mphamvu zomwe zimafunikira ndikulunjika pachimake.
• The Clap Push-up: Awa ndi masewera olimbitsa thupi ophulika pomwe mumadzikakamiza ndi mphamvu zokwanira kuti muwombe m'manja pakati musanatsike, zomwe zimawonjezera mphamvu ndi mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Cross Arms Push-up?

• Plank: The Plank ndi masewera olimbitsa thupi omwe amaphatikizana ndi Cross Arms Push-up mwa kupititsa patsogolo bata ndi kukhazikika, zonse zomwe ndizofunikira kuti mukhale ndi mawonekedwe olondola panthawi ya Cross Arms Push-up.
• Dips: Dips amagwira ntchito mofanana ndi magulu a minofu monga Cross Arms Push-up, yomwe ndi triceps ndi chifuwa, komanso imakhudzanso mapewa, zomwe zimathandiza kuti thupi likhale ndi mphamvu komanso kupirira, kuti zikhale zosavuta kupanga Cross Arms Push- pamwamba.