Kukana Kukankhira mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Triceps Brachii

Ukuxhumana kwe Kukana Kukankhira mmwamba

The Decline Push-up ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi chifuwa, mapewa, triceps, ndi core, kupititsa patsogolo mphamvu za minofu ndi kupirira. Ndizopindulitsa makamaka kwa okonda masewera olimbitsa thupi apakatikati komanso apamwamba omwe akufuna kulimbikitsa chizoloŵezi chawo chokankhira mmwamba. Mwa kukweza mapazi, kumawonjezera kukana ndikugogomezera kwambiri pachifuwa ndi mapewa, zomwe zimapangitsa kukhala chisankho chabwino kwa anthu omwe akufuna kuwongolera matanthauzidwe apamwamba a thupi ndi mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukana Kukankhira mmwamba

• Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, kuwonetsetsa kuti msana wanu ulibe arched kapena sagging.
• Pang'onopang'ono tsitsani thupi lanu pansi poweramitsa zigongono zanu, ndikusunga pakati komanso thupi lanu mowongoka.
• Chifuwa chanu chikangokhala pamwamba pa nthaka, kanikizani thupi lanu m'malo pomwe mukuyambira, ndikukulitsa manja anu.
• Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kukana Kukankhira mmwamba

• Mayendedwe Oyendetsedwa: Osathamangira kukankha-mmwamba. Dzichepetseni pang'onopang'ono ndikukankhira m'mwamba mwadongosolo. Izi sizidzangothandiza kuteteza kuvulala komanso zidzagwirizanitsa minofu yanu bwino.
• Kuyanjanitsa Mutu: Sungani mutu wanu pamalo osalowerera, kuyang'ana patsogolo panu pang'ono. Pewani kugwetsa mutu wanu kapena kukweza khosi lanu m'mwamba, chifukwa izi zingayambitse kupsinjika kwa khosi.
• Gwirani Ntchito Yanu: Ngakhale kukankhira pansi kumangoyang'ana thupi lanu lakumtunda, ndikofunikiranso kuti mutengere pachimake chanu. Izi zidzathandiza kukhalabe ndi mawonekedwe oyenera komanso oyenerera

Kukana Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukana Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi otsika, koma nthawi zambiri amawoneka kuti ndi ovuta kuposa kukankhira kokhazikika. Izi zili choncho chifukwa imayika kwambiri kumtunda kwa thupi, makamaka mapewa ndi chifuwa chapamwamba, pokweza mapazi. Kwa oyamba kumene, ndikofunika kuyamba ndi kutsika pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chidaliro zimakula. Komanso, kukhala ndi mawonekedwe oyenera ndikofunikira kuti musavulale. Ngati woyambitsa apeza kuti kukankhira pansi kumakhala kovuta kwambiri, zingakhale bwino kuyamba ndi kukankhira kokhazikika kapena kukankhira mawondo kaye kuti muwonjezere mphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukana Kukankhira mmwamba?

• Wide Decline Push-up: Apa, mumayika manja anu motalikirapo kuposa m'lifupi mwake pamapewa pa nsanja yokwezeka, yomwe imayang'ana kwambiri minofu ya pachifuwa chanu.
• Close-Grip Decline Push-up: Pakusiyana uku, manja anu amayikidwa pafupi ndi nsanja yokwezeka, kuyang'ana kwambiri pa triceps.
• Kukankhira-M'mwamba-Mwendo Umodzi: Izi zimaphatikizapo kukweza mwendo umodzi pansi kwinaku mukukankhira mmwamba, zomwe zimakulitsa vuto lanu komanso pachimake.
• Pewani Kukankhira ndi Mapazi pa Mpira Wolimbitsa Thupi: Mu kusiyana kumeneku, mapazi anu amaikidwa pa mpira wochita masewera olimbitsa thupi m'malo mwa nsanja yokhazikika, ndikuwonjezera vuto linalake pachimake ndi kukhazikika kwanu.

Izinto zokufunda ezishisa ezivumelekile Kukana Kukankhira mmwamba?

• Ma Tricep Dips: Ma Tricep Dips amayang'ana kwambiri minofu ya tricep yomwe imagwiritsidwanso ntchito pochepetsa kukankhira, kukulitsa mphamvu ndi kupirira kwa minofu iyi kuti igwire ntchito bwino pakuchepetsa kukankha.
• Ntchentche za pachifuwa: Ntchentche za pachifuwa zimayang'ana minofu ya pectoral, yomwe ndi minofu yoyamba yomwe imagwira ntchito pochepetsa kukankha. Mwa kulimbikitsa minofu iyi, mutha kukulitsa luso lanu lochita ma push-ups ndikuwonjezera mphamvu yolimbitsa thupi.