Knuckle Push-Up

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Knuckle Push-Up

Knuckle Push-Up ndi ntchito yovuta yomwe imayang'ana pachifuwa, mapewa, ndi triceps, komanso kulimbikitsa mawondo ndikuwongolera kulimba kwamagulu. Ndizopindulitsa makamaka kwa akatswiri omenyera nkhondo, osewera nkhonya, kapena aliyense amene akufuna kukulitsa mphamvu zawo zamanja ndi nkhonya. Anthu amatha kusankha kuchita masewera olimbitsa thupiwa kuti awonjezere mphamvu za thupi, kulimbikitsa chipiriro, ndi kuwonjezera zina zolimba pazochitika zawo zanthawi zonse zokankhira mmwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Knuckle Push-Up

• Kwezani miyendo yanu kumbuyo kwanu ndikubwera pamalo a thabwa, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene zanu, mofanana ndi malo oyamba a kukankhira nthawi zonse.
• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, kuwonetsetsa kuti zigono zanu zizikhala pafupi ndi thupi lanu pamene mukuchita izi, mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
• Limbikitsani thupi lanu m'mwamba poyambira powongola zigongono zanu ndikugwiritsa ntchito minofu ya pachifuwa ndi mkono.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Knuckle Push-Up

• Khalani ndi Thupi Lowongoka: Cholakwika chimodzi chomwe anthu amapanga ndikusiya msana wawo ukugwedezeka kapena matako awo kukwera mlengalenga. Kuti mupewe izi, sungani thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu panthawi yonse yochita masewera olimbitsa thupi. Gwirizanitsani minofu yanu yapakatikati kuti ikuthandizireni kukhalabe pamalowa.
• Kuyika kwa Elbow: Pamene mukutsitsa thupi lanu, zigono zanu ziyenera kukhala pafupi ndi thupi lanu ndipo musatuluke m'mbali. Izi sizimangoteteza mapewa anu kuvulala komanso zimatsimikizira kuti mukuchita minofu yoyenera.
• Tetezani Mawoko Anu: Kukankhira kwa knuckle kumatha kukhala kolimba pamanja, kotero ndikofunikira kumangirira mphamvu pang'onopang'ono. Ngati inu

Knuckle Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Knuckle Push-Up?

Inde, oyamba kumene amatha kukankhira ma knuckle, koma ndizovuta kwambiri kuposa kukankhira nthawi zonse ndipo amafunikira mphamvu zambiri komanso kusamala. Amakhalanso olimba m'manja ndi m'manja, choncho ndikofunika kuwamanga pang'onopang'ono. Ngati ndinu oyamba, mungafune kuyamba ndi kukankhira pafupipafupi ndikupitilira kukankhira makoko mukangopanga mphamvu ndi mawonekedwe. Nthawi zonse muzikumbukira kuti muzichita pamalo ofewa ngati mati a yoga kapena kapeti kuti mupewe kuvulaza ma knuckles anu. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso motetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Knuckle Push-Up?

• Wide Knuckle Push-Up: Mu Baibuloli, mumatambasula manja anu motalikirapo kusiyana ndi m'lifupi la mapewa, kuyang'ana kwambiri minofu yakunja ya pachifuwa.
• One-Arm Knuckle Push-Up: Uku ndikusintha kovutirapo komwe mumagwiritsa ntchito mkono umodzi wokha, ndikuwongolera mphamvu ndi mphamvu zanu.
• Decline Knuckle Push-Up: Pakusiyana uku, mumayika mapazi anu pamalo okwera pamene ziboda zanu zimakhala pansi, ndikuwonjezera mphamvu ndikulozera pachifuwa ndi mapewa anu.
• Plyometric Knuckle Push-Up: Izi zimaphatikizapo kukankhira thupi lanu mmwamba ndi mphamvu kuti manja anu achoke pansi, ndikuwonjezera chinthu chophulika ndi cardio ku masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Knuckle Push-Up?

• Plank: Kuchita masewera olimbitsa thupi kumapangitsa kuti pakhale mphamvu komanso kukhazikika, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe olondola panthawi ya kukankhira kwa knuckle, zomwe zimapangitsa kuti mukhale masewera olimbitsa thupi ogwirizana.
• Bench Press: Ntchitoyi imayang'ananso minofu ya pectoral ndi tricep yofanana ndi knuckle push-ups, koma kugwiritsa ntchito zolemera kumathandizira kukana kosinthika ndi kukula kwa minofu, zomwe zingapangitse mphamvu zonse kuti zigwire bwino ntchito za knuckle push-ups.