Kukankhira Kwambiri

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Migergo

Ukuxhumana kwe Kukankhira Kwambiri

Zochita za Deep Push-Up ndizochita masewera olimbitsa thupi omwe amalimbana kwambiri ndi chifuwa, triceps, ndi mapewa, komanso akugwira pakati ndi pansi pa thupi. Ndiwoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa chizoloŵezi chawo chophunzitsira mphamvu. Anthu angafune kuphatikiza Deep Push-Ups mumayendedwe awo olimbitsa thupi kuti apange minofu, kulimbitsa thupi lapamwamba, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira Kwambiri

• Chepetsani thupi lanu mpaka chifuwa chanu chayandikira pansi, kusunga zigono zanu pafupi ndi thupi lanu ndipo mutu wanu umagwirizana ndi msana wanu.
• Imani pansi pa kayendetsedwe kake, kuonetsetsa kuti chifuwa chanu chili pamwamba pa pansi, ichi ndi gawo la "zakuya" la kukankhira mmwamba.
• Kanikizani thupi lanu mmbuyo kumalo oyambira, kusunga mzere wowongoka ndipo musalole kuti msana wanu ugwedezeke.
• Bwerezani masitepe awa kuti muwerenge kuchuluka kwa ma reps omwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kukankhira Kwambiri

• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani thupi lanu pang'onopang'ono, molamulirika mpaka pachifuwa chanu chigwire pansi, ndiyeno bwererani m'mwamba pomwe mukuyambira. Izi zimatsimikizira kuti mukugwira ntchito bwino minofu osati kudalira mphamvu.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi kukankhira kozama, yendani mosiyanasiyana. Tsitsani thupi lanu mpaka pansi mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi ndi kutambasula manja anu pamene mukukankhira mmwamba. Kukankhira hafu sikungagwire chifuwa chanu, mapewa, ndi triceps mogwira mtima ngati kukankha kwathunthu.
• Kapumidwe: Kupuma koyenera

Kukankhira Kwambiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira Kwambiri?

Kukankha mwakuya kumatha kukhala kovuta kwa oyamba kumene chifukwa kumafunikira mphamvu ndi kukhazikika. Komabe, oyamba kumene atha kukwanitsa kuchita masewerawa poyambira ndi kukankha-mmwamba nthawi zonse kapena kukankhira kosinthika (monga kukankhira mawondo kapena kukankhira khoma) kuti pang'onopang'ono kumange mphamvu. Ndikofunikira nthawi zonse kugwiritsa ntchito mawonekedwe oyenera kupewa kuvulala. Ngati ndinu oyamba kumene, zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira Kwambiri?

• Diamond Push-Up: Mwakusiyana uku, mumayika manja anu moyandikana pansi pa chifuwa chanu, ndikupanga mawonekedwe a diamondi, omwe amalunjika kwambiri pa triceps.
• Plyometric Push-Up: Kusintha kophulika kumeneku kumaphatikizapo kudzikankhira pansi ndi mphamvu zokwanira kuti mukweze manja anu pansi, kukulitsa mphamvu ndikugwira ntchito pa mphamvu zanu.
• One-Arm Push-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kukankhira mmwamba pogwiritsa ntchito mkono umodzi wokha, kukulitsa zovuta ndikulimbitsa pachimake.
• Spiderman Push-Up: Kusiyanasiyana kumeneku kumaphatikizapo kubweretsa bondo limodzi ku chigongono kumbali imodzi pamene mumadzichepetsera nokha, kulunjika pa obliques ndikuwonjezera zovuta za kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Kukankhira Kwambiri?

• "Dumbbell Flyes" imathandiziranso Deep Push-Ups pamene ikuyang'ana pachifuwa ndi minofu ya mapewa, koma mosiyana ndi kukankhira, iwo amalekanitsa minofu iyi mwachindunji, zomwe zingayambitse kuwonjezereka kwa minofu kutanthauzira ndi kusinthasintha.
• "Tricep Dips" ndiwothandizira kwambiri ku Deep Push-Ups chifukwa amalunjika pa triceps makamaka, minofu yomwe imakhala yachiwiri mu kukankhira, motero kuonetsetsa kuti thupi lapamwamba limagwira ntchito bwino.