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Kukankhira Kozungulira

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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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukankhira Kozungulira

The Rotational Push-Up ndi masewera olimbitsa thupi omwe amathandizira kuti thupi likhale ndi mphamvu, kulimba mtima, komanso kuchita bwino komanso kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kuwongolera magwiridwe antchito ndi kuwongolera thupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuwonjezera mphamvu za thupi lonse, kusintha kaimidwe, ndi kulimbitsa mphamvu zozungulira, zomwe zimapangitsa kuti zikhale zofunikira kwambiri kwa othamanga ndi anthu omwe akufuna kulimbitsa thupi mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira Kozungulira

  • Tsitsani thupi lanu pansi, ndikusunga msana wanu mowongoka komanso pachimake chanu, monga momwe mumachitira ndi kukankha pafupipafupi.
  • Pamene mukukankhira thupi lanu m'malo oyambira, tembenuzani thupi lanu kumanja, kukweza dzanja lanu lamanja pansi ndikulitambasulira molunjika padenga.
  • Gwirani malowa kwa kamphindi, kenaka bweretsani dzanja lanu lamanja pansi ndikubwereza mayendedwe okankha.
  • Mukakankhanso motsatira, tembenuzani thupi lanu kumanzere, kukweza dzanja lanu lamanzere pansi ndikulitambasulira molunjika padenga. Pitirizani kusinthana mbali ndi kubwereza kulikonse.

Izinto zokwenza Kukankhira Kozungulira

  • **Kuyenda Koyendetsedwa**: Pewani kuthamangira masewera olimbitsa thupi. Gawo lirilonse la kukankhira kozungulira liyenera kuchitidwa mwadongosolo. Pamene mukukankhira mmwamba kuchokera pansi, tembenuzani thupi lanu mbali imodzi ndikuwonjeza mkono womwewo kumbali ya denga. Gwirani malowa mwachidule musanabwerere kumalo oyambira ndikubwereza mbali inayo. Kusuntha mwachangu, kogwedezeka kungayambitse kuvulala ndipo sikungagwire minofu yanu moyenera.
  • **Gwiritsani Ntchito Pakatikati Mwanu**: Zochita izi sizongokhudza mikono ndi chifuwa, komanso pachimake. Onetsetsani kuti mugwirizane ndi inu

Kukankhira Kozungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira Kozungulira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Rotational Push-Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu zam'mwamba zam'mwamba komanso zolimbitsa thupi. Ndikofunikira kuti muyambe ndi kukankhira mmwamba kenako pang'onopang'ono kupita kumitundu yotsogola monga kukankha kozungulira. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati mukuwona kuti ndizovuta kwambiri, mukhoza kusintha masewerawa pochita mawondo anu mpaka mutakhala ndi mphamvu zambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira Kozungulira?

  • T-Rotational Push-Up imaphatikizapo dumbbell m'dzanja lililonse kuti iwonjezere kukana panthawi yozungulira komanso makina osindikizira pamwamba pa kuzungulira kulikonse.
  • The One-Arm Rotational Push-Up imaphatikizapo kukankha-mmwamba ndi mkono umodzi, kenaka kuzungulira ndi kutambasula mkono waulere kumtunda.
  • The Rotational Medicine Ball Push-Up imafuna kuti muzikankhira mmwamba ndi dzanja limodzi pa mpira wamankhwala, kenaka muzungulire ndikukweza mpirawo kupita kudenga.
  • Mapazi Okwezeka Kukankhira-Up amawonjezera vuto linalake pokweza mapazi pa sitepe kapena benchi panthawi ya kukankhira ndi kuzungulira.

Izinto zokufunda ezishisa ezivumelekile Kukankhira Kozungulira?

  • Russian Twist ndi masewera olimbitsa thupi omwe amafanana nawo chifukwa amakhalanso ndi kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.
  • Dumbbell Bench Press imatha kuthandizira Rotational Push-Up mwa kulimbikitsa chifuwa, mapewa, ndi minofu ya triceps, yomwe ndi magulu akuluakulu a minofu omwe amagwiritsidwa ntchito posuntha, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira.

Amaxabiso angamahlekwane kanye Kukankhira Kozungulira

  • Kuchita Zolimbitsa Thupi pachifuwa
  • Zochita za Toning Waist
  • Njira Zozungulira Zokankhira-Up
  • Maphunziro a Bodyweight pachifuwa
  • Zochita Zochepetsa M'chiuno
  • Kulimbitsa thupi kwa Rotational Push-Up
  • Zochita Zolimbitsa Chifuwa
  • Bodyweight Rotational Push-Ups
  • Maphunziro Olimbitsa Thupi Lachiwuno
  • Kukankhira Kozungulira kwa Chifuwa ndi Chiuno.