Kankhani Mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.

Ukuxhumana kwe Kankhani Mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amalimbitsa ndi kulimbitsa chifuwa, mapewa, mikono, ndi pachimake, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu pamlingo uliwonse wolimbitsa thupi. Ndi masewera olimbitsa thupi abwino kwa iwo omwe akufuna kulimbitsa thupi lapamwamba ndikulimbitsa thupi lonse popanda kufunikira kwa zida zochitira masewera olimbitsa thupi. Anthu angafune kuphatikizirapo kukankha m'chizoloŵezi chawo chifukwa sikuti kumangolimbikitsa kukula kwa minofu ndi kupirira, komanso kumapangitsanso thanzi la mtima ndi kusintha kaimidwe ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani Mmwamba

• Kankhirani thupi lanu mmwamba mpaka manja anu atatambasula, kusunga thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu.
• Tsitsani thupi lanu pansi mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kusunga thupi lanu molunjika ndipo zigono zanu zili pafupi ndi thupi lanu.
• Kankhirani thupi lanu m'mwamba pomwe mukuyambira, ndikutambasulanso manja anu.
• Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, kukumbukira kupuma pamene mukutsitsa thupi lanu ndikupuma pamene mukukankhira mmwamba.

Izinto zokwenza Kankhani Mmwamba

• **Khalani ndi Thupi Lolunjika:** Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Izi zikutanthawuza kuchita pakati panu ndikusalola kuti msana wanu ugwedezeke kapena matako anu atseke mmwamba. Cholakwika chofala ndikunyalanyaza kuchita nawo pachimake, zomwe zingayambitse kupweteka kwa msana kapena kuvulala.
• **Mayendedwe Olamuliridwa:** Kukankha kuyenera kuchitidwa molamulidwa. Izi zikutanthauza kutsitsa thupi lanu pang'onopang'ono ndikukankhira mmwamba pa liwiro lolamulidwa. Kuyenda mwachangu, kogwedezeka kungayambitse kuvulala komanso kusagwira ntchito bwino minofu yanu.
• **Kuyenda Kwathunthu:** Onetsetsani kuti mupita pansi mpaka pachifuwa chanu

Kankhani Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani Mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, angafunike kuyamba ndi matembenuzidwe osinthidwa ngati apeza kuti kukakamiza kokhazikika kumakhala kovuta kwambiri. Mwachitsanzo, atha kuyamba ndi kukankhira khoma kukhoma, kenako kumapita kukagwada, kenako nkukankha. Ndikofunikira kuyang'ana pa mawonekedwe ndikumangirira pang'onopang'ono mphamvu. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani Mmwamba?

• Wide Grip Push Up: Pachifukwa ichi, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimatsindika kwambiri minofu yanu ya pachifuwa.
• Decline Push Up: Mwakusiyana uku, mumayika mapazi anu pamalo okwera ngati benchi kapena sitepe, yomwe imayang'ana pachifuwa chapamwamba ndi mapewa kwambiri.
• Spiderman Push Up: Mu ichi, mumabweretsa bondo limodzi mmwamba kumbali ya mbali imodzi pamene mukutsitsa thupi lanu, zomwe zimawonjezera gawo la maphunziro apakati ndi chiuno.
• One-Arm Push Up: Uku ndikusintha kotsogola komwe mumakankhira mmwamba ndi mkono umodzi wokha, ndikumawonjezera mphamvu ndi mphamvu zomwe zimafunikira.

Izinto zokufunda ezishisa ezivumelekile Kankhani Mmwamba?

• Zochita zolimbitsa thupi za Plank zimakwaniritsa Push Ups polimbitsa minofu yapakatikati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera komanso okhazikika pa Push Ups, motero kumathandizira magwiridwe antchito onse.
• Dips ndi ntchito ina yomwe imathandizira Push Ups pamene ikuyang'ana pa triceps ndi minofu ya pachifuwa, yofanana ndi Push Ups, koma kuchokera kumbali yosiyana, kuonetsetsa kuti minofu ikukula bwino.