Kankhani Mmwamba

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

Ukuxhumana kwe Kankhani Mmwamba

Push Up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana pachifuwa, mapewa, ndi ma triceps, komanso amakhudza pakatikati ndi m'munsi mwa thupi, kulimbikitsa mphamvu zonse ndi kukhazikika. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta kutengera zomwe munthu ali nazo. Anthu angafune kuphatikiza ma push ups muzochita zawo zolimbitsa thupi chifukwa cha kusinthasintha kwake, zida zochepa zomwe zimafunikira, komanso mphamvu yake pakumanga mphamvu zam'mwamba ndi kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani Mmwamba

• Kwezani miyendo yanu kumbuyo kwanu ndi zala zanu pansi, ndikupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, iyi ndiyo malo anu oyambira.
• Tsitsani thupi lanu pansi popinda zigongono zanu, kusunga pakati panu molimba ndikusunga mzere wowongoka.
• Kankhirani thupi lanu mmwamba kuchokera pansi, kukulitsa zigono zanu ndikubwerera pomwe mudayambira, onetsetsani kuti thupi lanu likuyenda molunjika nthawi yonseyi.
• Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, kukumbukira kupuma pamene mukutsitsa thupi lanu ndikupuma pamene mukukankhira mmwamba.

Izinto zokwenza Kankhani Mmwamba

• **Kuyika M'manja**: Manja anu akuyenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwa mapewa motalikirana, ndi zala zanu zikulozera kutsogolo. Kuyika manja anu motalikirana kwambiri kumatha kusokoneza mapewa anu ndi manja anu, pomwe kuwayika moyandikana kwambiri sikungagwire bwino chifuwa chanu ndi ma triceps.
• ** Malo a Elbow**: Mukamatsitsa thupi lanu, yesetsani kusunga zigongono zanu pakona ya digirii 45 ku thupi lanu. Kuwotcha zigongono zanu kutali kwambiri ndi mbali kumatha kuyika kupsinjika kosafunika pamapewa anu.
• **Kuyenda Kwathunthu**: Kuti mupindule ndi kukankhira mmwamba, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana

Kankhani Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani Mmwamba?

Inde, oyamba kumene angathe kuchita kukankha-ups. Komabe, angafunike kuyamba ndi matembenuzidwe osinthidwa ngati apeza kuti kukakamiza kokhazikika kumakhala kovuta kwambiri. Mwachitsanzo, atha kuyamba ndi kukankhira khoma kukhoma, kenako n’kupita patsogolo n’kugwada, kenako n’kukankhira mmwamba. Ndikofunikira kuyang'ana kwambiri kukhala ndi mawonekedwe abwino kuti mupewe kuvulala ndikupeza phindu lalikulu pakuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani Mmwamba?

• Diamond Push Up imayang'ana ma triceps anu pobweretsa manja anu pafupi pansi pachifuwa chanu.
• Plyometric Push Up imaphatikizapo kulumpha, kukulitsa mphamvu ndikuyang'ana mphamvu ndi liwiro.
• The Decline Push Up imakweza mapazi anu, kusuntha kulemera kwa thupi lanu lakumtunda ndikuwonjezera zovuta.
• Wide Grip Push Up imayika manja anu motalikirapo kuposa m'lifupi mwamapewa, kuyang'ana kwambiri minofu ya pachifuwa chanu.

Izinto zokufunda ezishisa ezivumelekile Kankhani Mmwamba?

• Mapulani: Mapulani ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi pamene amathandizira kulimbikitsa minofu yapakatikati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera panthawi yothamanga, komanso kuti thupi likhale lokhazikika.
• Incline Bench Press: Makina osindikizira a benchi amagwiranso ntchito minofu ya pectoral ndi triceps ngati kukankha, koma kuchokera kumbali ina, kupereka maphunziro ochuluka kwa magulu a minofu awa.