Elbow Kankhani mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Elbow Kankhani mmwamba

Elbow Push Up ndi masewera olimbitsa thupi omwe amalimbana ndi chifuwa, mapewa, ndi mikono, komanso kuchita nawo pachimake. Ndi yabwino kwa okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kupititsa patsogolo mphamvu zathupi komanso kukhazikika. Mwa kuphatikiza masewerawa muzochita zanu, mutha kukulitsa kamvekedwe ka minofu yanu, kukulitsa kupirira kwanu, ndikuwongolera magwiridwe antchito amthupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Elbow Kankhani mmwamba

• Dzikankhireni mmwamba kuchokera pansi pogwiritsa ntchito manja anu ndi mphamvu zakumtunda kwa thupi lanu, kusunga thupi lanu mowongoka komanso lolimba, mofanana ndi momwe mumayambira kukankhira mmwamba.
• Tsopano, tsitsani thupi lanu pansi, koma nthawi ino, mmalo mwa chifuwa chanu kukhudza pansi, zigongono zanu ziyenera kukhudza pansi poyamba.
• Kankhiraninso thupi lanu m'mwamba pogwiritsa ntchito manja anu, koma nthawi ino, onetsetsani kuti zigongono zanu zichoka pansi.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti thupi lanu likhale lolimba komanso kuwongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Elbow Kankhani mmwamba

• Chiyanjano Chachikulu: Ndikofunikira kuti mukhale ndi chidwi pazochitika zonse. Izi zikutanthawuza kumangirira minofu ya m'mimba, yomwe imathandiza kukhala ndi mzere wowongoka wa thupi kuchokera kumutu mpaka ku zidendene. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kukweza, zomwe zingayambitse kupweteka kwa m'mbuyo ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, tsitsani thupi lanu pang'onopang'ono komanso mowongolera, kenako kanikizani m'mwamba ndi mphamvu. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito mokwanira panthawi yonse yochita masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi chigongono kukankhira mmwamba

Elbow Kankhani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Elbow Kankhani mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow Push Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu zambiri zam'mwamba. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti mupewe kuvulala. Ngati ndizovuta kwambiri, pali zosintha ndikusintha kosavuta kwa makankhidwe omwe angathandize oyamba kumene kulimbitsa mphamvu zawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Elbow Kankhani mmwamba?

• Wide Grip Push-up: Kusiyanaku kumafuna kuti muyike manja anu mokulirapo kuposa m'lifupi mwake mapewa, kuyang'ana kwambiri minofu ya pachifuwa.
• Spiderman Push-up: Kusiyanasiyana kumeneku kumaphatikizapo kubweretsa bondo pa chigongono chanu panthawi iliyonse yobwereza, zomwe zimawonjezera kulimbitsa thupi kwa mimba ndi oblique ku kukankhira kokhazikika.
• Pike Push-up: Kusiyanaku kumafuna kuti chiuno chanu chikhale chokwera, chofanana ndi malo a pike, omwe amalunjika pamapewa anu ndi kumtunda.
• Decline Push-up: Kusiyanaku kumaphatikizapo kuyika mapazi anu pamalo okwera, zomwe zimawonjezera zovuta ndikulunjika pachifuwa ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Elbow Kankhani mmwamba?

• Plank: Zochita zolimbitsa thupi, monga Elbow Push-ups, zimagwirizanitsa pakati ndi kumtunda kwa thupi, makamaka mikono ndi mapewa. Amathandizana ndi Elbow Push-ups popereka chogwirizira chomwe chingathandize kuwonjezera mphamvu ndi chipiriro m'maderawa.
• Ma Push-ups a Diamondi: Ma push-ups awa, monga Elbow Push-ups, amayang'ana pa triceps ndi chifuwa, komanso amalowetsa mapewa ndi kumbuyo. Amathandizana ndi Elbow Push-ups popereka kusiyana komwe kumatsutsa minofuyi mosiyana pang'ono, kulimbikitsa kukula kwa minofu.