Kukana Kukankhira mmwamba

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

Ukuxhumana kwe Kukana Kukankhira mmwamba

The Decline Push-up ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, mapewa, ndi triceps, komanso kuchita masewera olimbitsa thupi komanso kumunsi kumbuyo. Zochita izi ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwonjezera mphamvu zam'mwamba komanso kutanthauzira kwaminofu. Kuphatikiza Ma Push-ups a Decline muzochita zolimbitsa thupi kungathandize kukonza kaimidwe, kulimbitsa thupi lonse, komanso kupereka masewera olimbitsa thupi kwambiri kuposa kukankhana kwachikhalidwe chifukwa chazovuta zomwe zimachitika chifukwa cha malo okwera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukana Kukankhira mmwamba

• Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu, ndipo kuyang'ana kwanu kumakhazikika pansi kuti mukhale osalowerera pakhosi.
• Tsitsani thupi lanu pansi popinda zigongono zanu, kuzisunga pafupi ndi thupi lanu.
• Kankhirani thupi lanu m'malo oyamba potambasula manja anu ndikugwiritsa ntchito chifuwa chanu ndi minofu ya tricep.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti thupi lanu likuyenda bwino panthawi yonseyi.

Izinto zokwenza Kukana Kukankhira mmwamba

• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizimangothandiza kuti mukhale ndi mawonekedwe abwino komanso zimapangitsa kuti masewerawa azichita bwino. Cholakwika chofala ndikulola kuti m'munsi kumbuyo kugwedezeke kapena chiuno chikukwera kwambiri, zomwe zingayambitse kupsinjika kwa msana kapena kuvulala.
• Kuyenda koyendetsedwa: Chitani masewera olimbitsa thupi ndikuyenda mowongolera. Tsitsani thupi lanu molunjika pansi pang'onopang'ono ndikukankhira m'mwamba pamalo oyambira mokhazikika, mowongolera. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mudzikankhire mmwamba, chifukwa izi zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Kupuma Moyenera: Kumbukirani kupuma moyenera. Pumulani mpweya

Kukana Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukana Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi otsika, koma zingakhale zovuta chifukwa zimafuna mphamvu zambiri komanso kusamala poyerekeza ndi kukankha-ups nthawi zonse. Nthawi zambiri amalangizidwa kwa anthu omwe apanga kale masewera olimbitsa thupi komanso omasuka ndi ma push-ups wamba. Ngati ndinu woyamba, mungafunike kuyamba ndi kukankha-mmwamba nthawi zonse kapena kukankhira kosinthika (monga kukankhira mawondo kapena khoma) musanapitirire kumitundu yapamwamba kwambiri monga kukankhira mmwamba. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukana Kukankhira mmwamba?

• Decline Diamond Push-Up: Apa, mumayika manja anu moyandikana ngati mwala wa diamondi kwinaku mukukankhira pansi, komwe kumayang'ana kwambiri ma triceps anu ndi chifuwa chamkati.
• Wide-Grip Decline Push-Up: Mukusintha uku, mumayika manja anu motalikirapo kuposa m'lifupi mwamapewa pamene mukukankhira mmwamba, zomwe zimathandiza kugwira ntchito kwambiri pamitsempha ya pachifuwa chanu.
• Decline Spiderman Push-Up: Izi zimaphatikizapo kubweretsa bondo lanu kumbali ya chigongono kumbali imodzi pamene mukutsitsa thupi lanu pakukankhira, zomwe zimawonjezera chinthu china chapakati ndi chiuno chosinthika.
• Decline Plyometric Push-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kukankhira mmwamba kwambiri kuchokera pamalo otsika kuti manja anu achoke pansi, zomwe zimawonjezera mphamvu ndikugwira ntchito pa mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Kukana Kukankhira mmwamba?

• Dips: Dips amayang'ana minofu yofanana ndi Decline Push-ups - chifuwa, mapewa, ndi triceps - koma imaphatikizapo kuyenda kosiyana, kupereka zosiyanasiyana ndikuletsa kusintha kwa minofu.
• Ma Push-ups a Diamondi: Amaloza ma triceps mwamphamvu kwambiri, kumathandizira Decline Push-up polimbitsa gulu la minofu iyi yomwe ndi yofunika kwambiri pochita kukankha bwino.