Kugwada kwa Cobra Push-up

• Inhloko yeziNdawo: Ihanyoko, Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Kugwada kwa Cobra Push-up

The Kneeling Cobra Push-up ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, mapewa, triceps, ndi minofu yapakatikati, ndikupereka masewera olimbitsa thupi apamwamba kwambiri. Zochita izi ndizoyenera pamagulu onse olimbitsa thupi, kuyambira oyamba kumene akuyang'ana kuti apange mphamvu mpaka othamanga apamwamba omwe akufuna kusintha machitidwe awo. Kuphatikizira ma Kneeling Cobra Push-ups muzochita zanu kumatha kukulitsa kamvekedwe ka minofu, kuwongolera kaimidwe, ndi kulimbikitsa mphamvu za thupi lonse, zomwe zimapangitsa kukhala chisankho chokongola kwa iwo omwe akufuna kuwongolera dongosolo lawo lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa Cobra Push-up

• Tsitsirani thupi lanu molunjika pamphasa poweramitsa zigongono zanu, kusunga thupi lanu mowongoka ndi mphuno yanu, ngati kuti mukukankhira mmwamba.
• Pamene mukutsitsa thupi lanu, m'malo mokankhira m'mwamba monga momwe mumachitira pokankhira mmwamba, lowetsani thupi lanu kutsogolo, kutsitsa m'chiuno mwamphasa.
• Pamene mukutsitsa m'chiuno mwanu, kwezani chifuwa chanu ndi mutu molunjika kumwamba, mutatambasula msana wanu ndikuwongola manja anu, kutengera maonekedwe a cobra.
• Bwererani ku malo oyamba mwa kutembenuza kayendetsedwe kake, kukokera m'chiuno mwako ndikutsitsa chifuwa ndi mutu, kenaka kukankhira thupi lanu mmbuyo m'manja ndi mawondo. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kugwada kwa Cobra Push-up

• Gwirani Ntchito Yanu: Musanayambe kukankhira mmwamba, limbitsani minofu yanu yapakati. Izi zimathandiza kuti mukhale ndi mzere wowongoka kuchokera kumutu mpaka mawondo anu ndikuletsa msana wanu kumtunda, kulakwitsa kofala komwe kungayambitse ululu wammbuyo.
• Mayendedwe Oyendetsedwa: Tsitsani thupi lanu pansi powerama zigongono zanu, kuzisunga pafupi ndi mbali zanu. Imani pang'onopang'ono pansi, kenaka kankhirani thupi lanu m'mwamba pomwe munayambira. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osati mopupuluma. Kuchita masewera olimbitsa thupi mothamanga kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana mumayendedwe onse awiri

Kugwada kwa Cobra Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa Cobra Push-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Cobra Push-up. Ndizochita zolimbitsa thupi zabwino zoyamba kumene chifukwa zimathandiza kulimbitsa mphamvu ndi kusinthasintha m'thupi lapamwamba. Komabe, ndikofunikira kuwonetsetsa kuti masewerawa akuchitidwa ndi mawonekedwe oyenera kuti asavulale. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kusintha masewerawo mpaka atakhala ndi mphamvu. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kuti akuthandizeni mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa Cobra Push-up?

• The Diamond Push-up: Kusiyanaku kumaphatikizapo kuyika manja anu moyandikana pansi pa chifuwa chanu, kupanga mawonekedwe a diamondi ndi zala zanu, zomwe zimayang'ana ma triceps ndi minofu yamkati yamkati.
• The Wide Grip Push-up: Mukusintha uku, mumayika manja anu mokulirapo kuposa m'lifupi mwake mapewa. Izi zimayang'ana minofu yakunja ya pachifuwa ndi mapewa.
• The Incline Push-up: Izi zimachitika ndi manja anu pamalo okwera ngati benchi kapena sitepe. Imalunjika pachifuwa chapansi ndi triceps.
• The Decline Push-up: Izi zimaphatikizapo kuyika mapazi anu pamalo okwera. Imalunjika pachifuwa chapamwamba ndi mapewa kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa Cobra Push-up?

• Plank: Zochita zolimbitsa thupi zimagwirizanitsa ndi Kneeling Cobra Push-ups poyang'ana minofu yapakati, yomwe imagwira ntchito panthawi ya kukankhira, potero kumapangitsa kuti thupi likhale lolimba, lokhazikika, ndi mphamvu zonse.
• Galu Wotsika: Yoga iyi imakwaniritsa Ma Kneeling Cobra Push-ups pamene imatambasula ndi kulimbikitsa minofu yomweyi yomwe imagwiritsidwa ntchito pokankhira mmwamba, komanso ikupereka cholumikizira ku malo a cobra, kumathandizira kusinthasintha ndi kuchira.