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Kugwada Kukankhira mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Kugwada Kukankhira mmwamba

The Kneeling Push-up ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri pachifuwa, triceps, ndi minofu ya mapewa, komanso ikuchita pakati. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene kapena omwe ali ndi mphamvu zochepa zakumtunda, chifukwa ndi mtundu wosinthidwa, wosavutikira kwambiri wa kankha-mmwamba. Anthu angafune kuchita izi kuti akulitse mphamvu zam'mwamba pang'onopang'ono, kuwongolera kamvekedwe ka minofu, komanso kulimbitsa thupi lonse popanda chiopsezo chovulala chokhudzana ndi zovuta zokankhira mmwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Kukankhira mmwamba

  • Kwezani miyendo yanu kumbuyo kwanu, kukweza mawondo anu pamphasa ndi mapazi anu pansi.
  • Tsitsani thupi lanu pansi poweramitsa zigongono zanu, kusunga thupi lanu molunjika kuchokera kumutu mpaka mawondo anu.
  • Limbikitsani thupi lanu m'mwamba potambasula manja anu, ndikuwonetsetsa kuti thupi lanu limakhala ndi mzere wowongoka.
  • Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Kugwada Kukankhira mmwamba

  • Gwirani Ntchito Yanu Yoyambira: Ndikofunikira kwambiri kuti muzichita masewera olimbitsa thupi. Izi zimathandiza kusunga mzere wowongoka kuchokera kumutu mpaka mawondo anu, kuteteza msana wanu kuti usagwedezeke kapena matako anu asamangidwe, zomwe zimakhala zolakwika zomwe zingayambitse kupweteka kwa msana kapena kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Malo Oyenera a Elbow: Pamene mukutsitsa thupi lanu pansi, sungani zigono zanu pafupi ndi thupi lanu. Izi zimayang'ana ma triceps mogwira mtima komanso zimachepetsa kupsinjika pamapewa. Kuwotcha zigongono mokulirapo ndiko kulakwitsa kofala komwe kungayambitse kuvulala pamapewa.
  • Mayendedwe Olamulidwa: Dzichepetseni pang'onopang'ono ndikukankhira m'mwamba mowongolera. Pewani kuthamanga mofulumira

Kugwada Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Kukankhira mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Kneeling Push-up. Ndi njira yabwino kwambiri yoyambira kulimbitsa thupi lapamwamba, makamaka kwa iwo omwe amapeza kukankha kokhazikika kumakhala kovuta kwambiri poyamba. Malo ogwada amachepetsa kuchuluka kwa kulemera komwe munthu ayenera kukweza, zomwe zimapangitsa kuti ntchitoyi ikhale yotheka. Ndikofunikira kukhala ndi mawonekedwe oyenera, komabe, kuti mupewe kuvulala ndikuwonetsetsa kuti masewerawa ndi othandiza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Kukankhira mmwamba?

  • Wide Grip Kneeling Push-Up: Mukusintha uku, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa pamene mukukankhira mawondo anu.
  • Close Grip Kneeling Push-Up: Kusinthaku kumaphatikizapo kuyika manja anu moyandikana, kuloza ma triceps anu kuposa momwe mumagwada pansi.
  • Kugwada Kukankhira-Up ndi Kupotoza: Mukakankhira mmwamba, mumatembenuza torso yanu ndikutambasula mkono umodzi kumtunda, kusinthasintha mbali ndi rep iliyonse.
  • Kugwada Kukankhira-Up kwa Mwendo Umodzi: Kusinthaku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukukankhira mmwamba, zomwe zimakupangitsani kuti musamalire bwino komanso kuti mukhale ndi pakati.

Izinto zokufunda ezishisa ezivumelekile Kugwada Kukankhira mmwamba?

  • Tricep Dips: Izi zimayang'ana ma triceps, mapewa, ndi chifuwa, minofu yomweyi yomwe imagwira ntchito panthawi ya Kneeling Push-ups, motero kumapangitsa mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito.
  • Incline Push-ups: Monga Ma Kneeling Push-ups, Incline Push-ups imapereka kusinthasintha kochepa kwambiri kwa kachitidwe kokhazikika, kuwapanga kukhala abwino kwa oyamba kumene kapena omwe akufuna kupanga pang'onopang'ono mphamvu zawo zam'mwamba.

Amaxabiso angamahlekwane kanye Kugwada Kukankhira mmwamba

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kuchita masewera olimbitsa thupi kugwada
  • Zolimbitsa thupi kunyumba
  • Kusiyanasiyana kwa thupi la thupi
  • Kugwada kukankhira kwa oyamba kumene
  • Zochita zolimbitsa chifuwa
  • Palibe zida zolimbitsa thupi pachifuwa
  • Njira zokankhira mmwamba
  • Kugwada kukankhira mmwamba malangizo
  • Zochita za pachifuwa zoyambira bwino