Kankhani-Mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Triceps Brachii

Ukuxhumana kwe Kankhani-Mmwamba

Push-Up ndi masewera olimbitsa thupi omwe amalimbana ndi chifuwa, mapewa, ndi minyewa yapakatikati, yomwe imapereka masewera olimbitsa thupi apamwamba kwambiri. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kuchita zopumira chifukwa safuna zida, zitha kuchitika kulikonse, ndikupereka mphamvu komanso kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani-Mmwamba

• Kankhirani thupi lanu mmwamba ndi manja anu, kusunga thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu.
• Pamene manja anu ali otambasulidwa mokwanira, imirirani kwa kamphindi pamwamba pa kayendetsedweko.
• Kenaka, tsitsani thupi lanu pansi mpaka chifuwa chanu chikhudze pansi.
• Imani pang'onopang'ono pansi musanadzikakamize kubwerera kumalo oyambira, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kankhani-Mmwamba

• **Njira Yopumira**: Pumirani mukamatsitsa thupi lanu ndikupumira pomwe mukukankhira m'mwamba. Izi zidzakuthandizani kuonetsetsa kuti minofu yanu ikulandira mpweya wokwanira ndipo zingathandize kuti mphamvu zanu zikhalebe panthawi yonse yochita masewera olimbitsa thupi.
• **Kuyenda Koyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. M'malo mwake, onetsetsani kuti mukuchita kukankha kulikonse mowongolera komanso mokhazikika. Izi zidzakuthandizani kuonetsetsa kuti mukugwira ntchito bwino minofu ndi kuchepetsa chiopsezo cha kuvulala.
• **Pewani Kutsekeka Kwambiri**: Mukamakankhira mmwamba, pewani kutseka zigongono zanu chifukwa izi zitha kubweretsa kupsinjika kosafunikira pamalumikizidwe anu. M'malo mwake,

Kankhani-Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani-Mmwamba?

Inde, oyamba kumene amatha kuchita zokakamiza. Komabe, angafunike kuyamba ndi masinthidwe osinthidwa ngati apeza kuti kukakamiza kokhazikika kumakhala kovuta kwambiri. Mwachitsanzo, oyamba kumene angayambe ndi kukankhira khoma, kukankhira mawondo, kapena kukankhira mmwamba. Pamene mphamvu ndi chipiriro zikupita patsogolo, amatha kupita patsogolo pang'onopang'ono mpaka kufika pazitsulo zokhazikika. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti mupewe kuvulala ndikuwonjezera kuchita bwino. Kukambirana ndi wophunzitsa zolimbitsa thupi kapena katswiri ndikopindulitsa kuonetsetsa njira zolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani-Mmwamba?

• Diamond Push-Up imachitidwa pobweretsa manja pamodzi kuti apange mawonekedwe a diamondi, zomwe zimatsindika kwambiri pa triceps.
• The Decline Push-Up imaphatikizapo kuyika mapazi pamalo okwera, kuonjezera zovuta ndikulunjika pachifuwa chapamwamba ndi mapewa kwambiri.
• Spiderman Push-Up imawonjezera kusuntha kwa mawondo kumayendedwe achikhalidwe, kupangitsa ma flexer pachimake ndi m'chiuno.
• The One-Arm Push-Up ndi kusiyanasiyana kovutirapo komwe kumafunikira mphamvu komanso kukhazikika, popeza kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi wokha.

Izinto zokufunda ezishisa ezivumelekile Kankhani-Mmwamba?

• Plank: Pulati ndi masewera olimbitsa thupi omwe amawathandiza kukankhira-ups chifukwa amalimbitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe abwino komanso okhazikika panthawi ya kukankha.
• Dumbbell Fly: Zochita izi zimakwaniritsa kukankhira mmwamba poyang'ana minofu ya pachifuwa kuchokera kumbali ina, kulimbikitsa kukhazikika kwa minofu ndikuletsa kusalinganika kwa minofu komwe kungabwere chifukwa chongokankha.