Kukankhira mmwamba - Poyambira

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

Ukuxhumana kwe Kukankhira mmwamba - Poyambira

Push-up poyambira ndi masewera olimbitsa thupi omwe amakhala ngati maziko a kukankhira kwathunthu, kuyang'ana pakulimbikitsa kumtunda kwa thupi, makamaka pachifuwa, mapewa, ndi triceps. Ndizoyenera kwa oyamba kumene omwe angoyamba kumene ulendo wawo wolimbitsa thupi kapena kwa iwo omwe akufunika kukonza mphamvu zawo zakumtunda. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangomanga minofu ndikukhala ndi thanzi labwino, komanso amapangitsa kuti anthu azikhala okhazikika komanso amalimbikitsa kaimidwe kabwino popanda kufunikira kwa zida zilizonse zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba - Poyambira

• Kwezani miyendo yanu molunjika kumbuyo kwanu, kugwirizanitsa pa mipira ya mapazi anu, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene. Awa ndi malo anu oyambira.
• Tsitsani thupi lanu poweramitsa zigongono zanu, kusunga pakati panu ndi nsana wanu kukhala wosalala, mpaka pachifuwa chanu pafupifupi kukhudza pansi.
• Kankhirani mmwamba kuchokera pansi ndikuwongola manja anu, kubwerera pamalo oyambira osatseka zigongono zanu.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala bwino nthawi yonseyi.

Izinto zokwenza Kukankhira mmwamba - Poyambira

• Sungani Thupi Lanu Limodzi: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kugwedeza m'chiuno kapena kukwera mmwamba, chifukwa izi zingayambitse kutsika kwa msana. Yesetsani kuchitapo kanthu panthawi yonse yochita masewera olimbitsa thupi kuti muthe kugwirizanitsa izi.
• Udindo wa Mutu ndi Pakhosi: Sungani khosi lanu motsatira msana wanu poyang'ana pansi pafupi phazi kutsogolo kwa manja anu. Pewani kukweza khosi lanu m'mwamba kapena kulilowetsa pachifuwa chanu.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga pamakankhidwe anu. Tsitsani thupi lanu mwadongosolo ndikukankhira m'mwamba ndi mphamvu. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Pangani

Kukankhira mmwamba - Poyambira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba - Poyambira?

Inde, oyamba kumene angathe kuchita Push-up - Yambitsani malo olimbitsa thupi. Komabe, angafunike kuyamba ndi zosinthidwa zosinthira mpaka atakulitsa mphamvu zawo. Nayi njira yabwino yochitira izi: 1. Yambani m'manja ndi mawondo pamphasa kapena pamalo abwino. 2. Ikani manja anu motalikirana ndi mapewa anu ndi kutsogolo pang'ono mapewa anu. 3. Wongolani miyendo yanu kumbuyo kwanu, kotero thupi lanu limapanga mzere wowongoka kuchokera kumutu mpaka ku zidendene zanu. Apa ndiye poyambira kukankha-mmwamba. 4. Ngati izi ndizovuta kwambiri, mutha kugwada pansi kuti muyambe. Izi zimadziwika kuti kukankhira mawondo ndipo ndizosintha kwambiri kwa oyamba kumene. Kumbukirani, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti masewerawa agwire bwino ntchito. Pamene mukukula, mukhoza kupita ku zokankhira zachikhalidwe. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi vuto lililonse lazaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba - Poyambira?

• Pewani Kukankhira Mmwamba: Yambani ndi mapazi anu atakwezeka pa benchi, masitepe, kapena mpira, manja ali pansi otalikirapo pang'ono kuposa m'lifupi mwake mapewa, thupi kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Diamond Push-Up: Yambani ndi manja anu moyandikana molunjika pansi pa chifuwa chanu, kupanga mawonekedwe a diamondi ndi zala zanu, mapazi otambasulidwa kumbuyo kwanu, thupi limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Wide Grip Push-Up: Yambani ndi manja anu ali otalikirapo kuposa m'lifupi mwake motalikirana pansi, mapazi atalikira kumbuyo kwanu, thupi limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Push-Up-Mkono Umodzi: Yambani ndi dzanja limodzi pansi pa phewa lanu, mkono wina kumbuyo kwanu, mapazi amatambasula kuti mukhale bwino, thupi likhale lolunjika.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba - Poyambira?

• Bench Press: Zochita izi zimakwaniritsa malo oyambira-kukankhira momwe zimayendera magulu omwewo a minofu, kuphatikizapo chifuwa, mapewa, ndi triceps, motero kumapangitsa kuti ntchito yanu ikhale yabwino.
• Mzere wa Dumbbell: Zochitazi zimakwaniritsa malo oyambira poyambira polimbitsa msana ndi ma biceps, kupereka mphamvu kumtunda kwa thupi ndikuletsa kusalinganika kwa minofu kuchokera pakukankhira mmwamba pachifuwa ndi minofu ya tricep.