Kukankhira mmwamba - Pomaliza

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

Ukuxhumana kwe Kukankhira mmwamba - Pomaliza

The Push-up - End position ndi gawo lofunikira kwambiri pazochitika zonse zolimbitsa thupi zomwe zimalimbitsa ndi kulimbitsa chifuwa chanu, mapewa, triceps, ndi minofu yapakati. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa amatha kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu angafune kutero kuti apititse patsogolo mphamvu za thupi lawo, kukulitsa matanthauzo a minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba - Pomaliza

• Sungani mapazi anu pamodzi ndi thupi lanu molunjika kuchokera kumutu mpaka ku zidendene.
• Tsitsani thupi lanu poweramitsa zigongono zanu mpaka pachifuwa chanu zisakhudze pansi.
• Kankhirani thupi lanu m'mwamba potambasula manja anu, kusunga thupi lanu molunjika.
• Kumapeto kwa kayendetsedwe kake, manja anu ayenera kutambasulidwa mokwanira ndipo thupi lanu likadali mu mzere wowongoka, awa ndiye mapeto a kukankhira mmwamba.

Izinto zokwenza Kukankhira mmwamba - Pomaliza

• Ikani Manja Anu Moyenera: Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa-m'lifupi motalikirana ndi mzere ndi mapewa anu pamene muli kumapeto. Kuyika manja anu kutali kwambiri, kufalikira, kapena pafupi kwambiri kungayambitse kuvulala kwa mapewa, khosi, ndi kumbuyo.
• Gwirani Ntchito Yanu: Kuchita minofu yanu yapakati kumathandiza kuti mukhale ogwirizana komanso okhazikika panthawi yochita masewera olimbitsa thupi. Kusachita nawo pachimake chanu kungayambitse pakati, zomwe zimatha kusokoneza msana ndikuchepetsa mphamvu ya masewerawo.
• Yesetsani Kupuma Kwanu: Exhale pamene mukukankhira mmwamba ndi kupuma pamene mukutsitsa. Kugwira mpweya wanu kumatha kukulitsa kuthamanga kwa magazi ndikuchepetsa

Kukankhira mmwamba - Pomaliza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba - Pomaliza?

Inde, oyamba kumene angathe kuchita Push-up - End position exercise. Komabe, ndikofunikira kuzindikira kuti mawonekedwe oyenera ndi njira ndizofunikira kuti mupewe kuvulala ndikukulitsa zotsatira. Oyamba kumene angafunikire kuyamba ndi zosintha zokankhira, monga kukankhira mawondo kapena kukankhira khoma, musanayambe kupita patsogolo. Zimalimbikitsidwanso kuti muyambe ndi kubwereza pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba - Pomaliza?

• Wide Push-up - Position Position: Kumapeto kwa kusinthaku kumapeza munthu ali ndi thupi lake molunjika, mikono yotambasuka kuposa m'lifupi mwake mapewa, ndipo zigongono zili zotalikirana.
• Decline Push-up - Position Position: Mtundu wokankhira-mmwamba uwu umatha ndi mapazi a munthuyo atakwezedwa pa nsanja, thupi molunjika, manja motalikirana m'mapewa, ndipo zigongono zili zotalikirana.
• Spiderman Push-up - Malo Omaliza: Pakusinthika uku, thupi limathera molunjika, manja motalikirana ndi mapewa, bondo limodzi lopindika ku chigongono mbali imodzi, ndipo mwendo wina ukutalikitsidwa, ndi zigongono zotambasulidwa mokwanira.
• Kukankhira Mmwamba-Mkono Umodzi - Malo Omaliza: Malo omalizira a kusinthasintha kumeneku kumaphatikizapo thupi lolunjika, dzanja limodzi lathyathyathya pansi paphewa.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba - Pomaliza?

• Plank: Pamene kukankhira kumagwira ntchito pamwamba pa thupi, matabwa amayang'ana pachimake, chomwe chimagwiranso ntchito panthawi ya kukankha. Mwa kulimbikitsa pachimake chanu ndi matabwa, mutha kusintha mawonekedwe anu okweza komanso kupirira.
• Ma Push-ups a Incline: Kukankhira mmwamba ndi mitundu yosiyanasiyana ya kukankhira mmwamba ndikulunjika pachifuwa chakumunsi ndi triceps. Pochita kukankhira mmwamba, mutha kugwiritsira ntchito minofu iyi kuchokera kumbali ina, ndikumangirira minyewa yolumikizana ndi kukankhira kokhazikika.