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Kugwada Kukankhira Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko, Choya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Rectus Abdominis, Triceps Brachii
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Ukuxhumana kwe Kugwada Kukankhira Mmwamba

Kneeling Rotational Push-up ndi masewera olimbitsa thupi apamwamba omwe amaphatikiza kuphunzitsa mphamvu ndi kukhazikika kwapakati, kulunjika pachifuwa, mikono, ndi minofu yapamimba. Ndioyenera kwa anthu omwe ali ndi masewera olimbitsa thupi apakatikati, omwe akufuna kulimbitsa thupi lawo komanso maphunziro apamwamba. Zochita zolimbitsa thupizi zimafunidwa chifukwa cha kuthekera kwake kupititsa patsogolo mphamvu zam'mwamba, kukulitsa kukhazikika kwapakati, komanso kulimbikitsa kulumikizana bwino komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Kukankhira Mmwamba

  • Tsitsani thupi lanu molunjika pansi, pindani zigongono zanu ndikuwongolera thupi lanu.
  • Pamene mukukankhira thupi lanu m'mwamba, tembenuzani thupi lanu lakumtunda kumanja, kukweza dzanja lanu lamanja kumtunda pamene dzanja lanu lamanzere likugwera pansi.
  • Bwererani kumalo oyambira ndikubwereza kukankhira mmwamba, nthawi ino mukutembenuza thupi lanu lakumanzere kumanzere ndikutambasula dzanja lanu lakumanzere kumtunda.
  • Pitirizani kusinthana mbali ndikukankhira kulikonse, kuwonetsetsa kuti mukukhala ndi mawonekedwe oyenera ndikuwongolera nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kugwada Kukankhira Mmwamba

  • Kuyenda Koyendetsedwa: Pamene mukutsitsa thupi lanu pansi, sungani zigono zanu pafupi ndi thupi lanu. Kankhirani m'mwamba, ndipo pamene mukuchita, tembenuzani thupi lanu lakumtunda kumbali imodzi, kukweza mkono womwewo kumbali ya denga. Bwerezani kusuntha, kusinthasintha mbali. Pewani kuthamanga kudutsa mayendedwe. Gawo lirilonse la kukankhira mmwamba liyenera kuchitidwa pang'onopang'ono, molamulirika kuti muwonjezere kugwirizanitsa kwa minofu ndikupewa kuvulala.
  • Kugwirizana Kwambiri: Khalani ndi chidwi pazochitika zonse zolimbitsa thupi. Izi sizidzangothandiza kukhazikika thupi lanu komanso kukulitsa mphamvu ya kukankha-mmwamba. Kulakwitsa kofala ndiko kuiwala

Kugwada Kukankhira Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Kukankhira Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Rotational Push-up. Komabe, ndikofunikira kuzindikira kuti iyi ndi njira yapamwamba kwambiri yolimbikitsira, kotero zitha kukhala zovuta kwa omwe angoyamba kumene kulimbitsa thupi kapena kulimbitsa thupi. Oyamba kumene ayenera kuyamba ndi kukankhira koyambira ndikupita patsogolo pang'onopang'ono ku zovuta zina pamene mphamvu zawo ndi zolimbitsa thupi zimakula. Ndikofunikiranso kukhalabe ndi mawonekedwe oyenera komanso luso kuti musavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ganizirani kupeza malangizo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Kukankhira Mmwamba?

  • Kugwada kwa Diamondi Kukankhira mmwamba: Mukusintha uku, mumapanga mawonekedwe a diamondi ndi manja anu pansi, omwe amalunjika pa triceps kwambiri.
  • Kneeling Spiderman Push-up: Izi zimaphatikizapo kubweretsa bondo pa chigongono chanu nthawi iliyonse mukankhira mmwamba, ndikuwonjezera kupindika komwe kumagwira ntchito zanu komanso mikono ndi chifuwa chanu.
  • Kugwada Kukankhira mmwamba: Uku ndikusintha kotsogola komwe mumakankhira mmwamba mwamphamvu kuchokera pansi ndikuwomba m'manja musanatsike, zomwe zimakulitsa vuto la mtima.
  • Kneeling Wide Grip Push-up: Mukusintha uku, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimayang'ana kwambiri pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Kugwada Kukankhira Mmwamba?

  • Kupotoza kwa Russian: Zochita izi zimakwaniritsa gawo lozungulira la Kneeling Rotational Push-up pogwira ntchito za obliques ndi transverse abdominis, motero kumapangitsa mphamvu yozungulira komanso kukhazikika.
  • Dumbbell Bench Press: Zochita izi zimayang'ana pachifuwa, mapewa, ndi triceps, zofanana ndi Kneeling Rotational Push-up, zomwe zimathandiza kulimbikitsa mphamvu ndi chipiriro m'magulu a minofuyi kuti agwire bwino ntchito.

Amaxabiso angamahlekwane kanye Kugwada Kukankhira Mmwamba

  • Maphunziro a Kugwada kwa Rotational Push-up
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zochita za toning m'chiuno
  • Kusiyana kwa kukankhira mawondo
  • Kukankhira kozungulira kwa oyamba kumene
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Kulimbitsa thupi kunyumba m'chiuno
  • Kugwada kozungulira kukankhira mmwamba
  • Kuchita masewera olimbitsa thupi pachifuwa ndi m'chiuno
  • Bodyweight rotational kukankha-mmwamba.