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Kukankha zala

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii, Wrist Extensors, Wrist Flexors
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Ukuxhumana kwe Kukankha zala

The Finger Push-up ndi masewera ovuta omwe amalimbitsa zala, manja, ndi manja anu, komanso akugwira chifuwa chanu, mapewa, ndi minofu yapakati. Ndizopindulitsa makamaka kwa othamanga, oimba, kapena aliyense amene amafuna zala zolimba, zolimba komanso mphamvu zogwirira ntchito zawo. Kuphatikizira Zokankha Zala m'chizoloŵezi chanu kungapangitse dzanja lanu kukhala lamphamvu ndi kupirira, kukulitsa luso lanu pamasewera kapena zida zoimbira, ndikuthandizira kupewa kuvulala m'manja ndi m'manja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankha zala

  • Pang'onopang'ono tsitsani thupi lanu pansi kwinaku mukuwongoka thupi lanu, monga kukankhira mmwamba pafupipafupi.
  • Limbikitsani thupi lanu m'mwamba pogwiritsa ntchito zala zanu ndi chala chachikulu, kupewa chithandizo chilichonse kuchokera m'manja mwanu.
  • Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.
  • Kumbukirani kusunga pachimake chanu pakuchita masewera olimbitsa thupi kuti mukhale okhazikika komanso mawonekedwe.

Izinto zokwenza Kukankha zala

  • **Yambani Mwapang'onopang'ono:** Ngati mwangoyamba kumene kukankha zala, yambani pang'onopang'ono. Osathamangira kuchita mobwerezabwereza, chifukwa zimatha kuvulaza. Yambani ndikubwereza pang'ono ndikuwonjezera pang'onopang'ono kuwerengera pamene mphamvu ya chala chanu ikukwera.
  • **Kulakwitsa Kwamba - Kusatenthetsa:** Kulakwitsa kofala komwe anthu amapanga ndiko kusatenthetsa asanayambe kukankha zala. Zochita izi zimakuvutitsani zala zanu, m'mikono, ndi m'mikono, choncho ndikofunikira kuwakonzekeretsa ndi gawo lotenthetsera.
  • **Gwiritsani Ntchito Pamalo Ofewa:** Kuti mupewe kupsinjika kosafunikira komanso kuvulala komwe kungachitike, kanikizani zala pamalo ofewa ngati mati a yoga kapena

Kukankha zala Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankha zala?

Inde, oyamba kumene amatha kuyesa kukankhira zala, koma ayenera kusamala chifukwa ntchitoyi imaika maganizo ambiri pa zala ndipo ikhoza kuvulaza ngati sichichitidwa bwino. Ndikoyenera kuti oyamba kumene ayambe ndi kukankha-kankhira pafupipafupi ndikulimbikitsa pang'onopang'ono manja ndi zala zawo asanayese kukankha zala. Zingakhalenso zopindulitsa kuyamba ndi kukwera kwa zala pakhoma kapena pa mawondo kuti muchepetse kulemera kwa zala. Nthawi zonse kumbukirani kutenthetsa zala ndi manja musanayambe masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankha zala?

  • Thumb Push-up: M'malo mogwiritsa ntchito zala zanu zonse, mumangogwiritsa ntchito zala zanu zazikulu kuti muthe kukankhira mmwamba, ndikuwonjezera zovuta ku mphamvu zanu ndi kukhazikika kwanu.
  • Kukankha-Zala Ziwiri: Pakusinthasintha uku, mumagwiritsa ntchito zala ziwiri padzanja lililonse, ndikuwonjezera zovuta komanso mphamvu zomwe zimafunikira.
  • Kukankhira kwa Chala Chala: Kusinthaku kumaphatikizapo kukankhira mmwamba pa chala chanu m'malo mwa kuthyola kwa dzanja lanu, zomwe zingathandize kulimbitsa mphamvu yogwira komanso kulimba mtima kwa dzanja.
  • Knuckle Push-up: Ngakhale kuti sikukankhira chala m'mwamba mwaukadaulo, kusinthaku kumaphatikizapo kukankhira mmwamba pamakono anu m'malo mwa manja anu, zomwe zingathandize kulimbikitsa manja anu ndikuwongolera nkhonya zamasewera ankhondo.

Izinto zokufunda ezishisa ezivumelekile Kukankha zala?

  • Kukankha kwa Daimondi: Kusiyanasiyana kumeneku kwa kakankhidwe kachikhalidwe kumangoyang'ana pa triceps ndi minofu ya pachifuwa, yofanana ndi Finger Push-ups, potero kumapangitsa kuti thupi lanu likhale ndi mphamvu komanso kukhazikika, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera mu Finger Push- UPS.
  • Mapulani: Zochita izi zimathandizira kulimbikitsa pachimake chanu, chomwe chili chofunikira kuti mukhalebe okhazikika komanso okhazikika panthawi ya Finger Push-ups, potero kumapangitsa kuti magwiridwe anu onse azigwira bwino pamakankhidwe awa pokulitsa kuwongolera thupi lanu ndi kukhazikika.

Amaxabiso angamahlekwane kanye Kukankha zala

  • Kukankha zala zolimbitsa thupi
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kuphunzitsa mphamvu zala
  • Njira yolimbikitsira zala
  • Zolimbitsa thupi pachifuwa ndi kukankha zala
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Maphunziro okankha zala
  • Kulimbitsa chifuwa ndi kukoka zala
  • Chiwonetsero chokankha zala
  • Zosintha zowonjezera zowonjezera.