Kukankhira mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Bola ya Bosu
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amapindulitsa aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi polimbitsa chifuwa, mapewa, triceps, ndi minofu yapakati. Zolimbitsa thupi zolimbitsa thupizi ndizoyenera kwa anthu amisinkhu yonse yolimba chifukwa zitha kusinthidwa kuti ziwonjezeke kapena kuchepetsa mphamvu. Anthu angafune kuchita zolimbitsa thupi chifukwa safuna zida, zitha kuchitika kulikonse, ndipo ndizothandiza pakukweza mphamvu zam'mwamba komanso kukhazikika kwathupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

• Sungani mapazi anu motalikirana, phatikizani pachimake, ndipo sungani mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
• Yambani kuyenda mwa kupinda zigongono zanu ndikutsitsa thupi lanu pansi, kusunga zigono zanu pafupi ndi thupi lanu.
• Tsitsani thupi lanu mpaka chifuwa chanu chili pamwamba pa nthaka, kuonetsetsa kuti thupi lanu likukhalabe molunjika ndipo zigono zanu zimakhala pafupi ndi mbali zanu.
• Limbikitsani thupi lanu m'mwamba pomwe mukuyambira ndikuwongola manja anu, ndikusungabe thupi lanu molunjika komanso pachimake.

Izinto zokwenza Kukankhira mmwamba

• **Kuyenda Koyendetsedwa**: Mukamakankhira m'mwamba, tsitsani thupi lanu mpaka chifuwa chanu chingotsala pang'ono kukhudza pansi. Kenako, kanikizani thupi lanu mmwamba kubwerera pamalo oyamba. Onetsetsani kuti kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake kakuyendetsedwa bwino osati mofulumira. Kulakwitsa Kwambiri: Anthu ambiri amakonda kuthamangira kuchita masewera olimbitsa thupi, zomwe zingayambitse mawonekedwe osayenera komanso kusagwira bwino kwa minofu.
• **Kupuma**: Kupuma ndikofunikira pamasewera aliwonse, kuphatikiza kukankha. Pumani mpweya ngati

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, zingakhale zovuta kuchita zokankhira zonse poyamba. Oyamba kumene angayambe ndi matembenuzidwe osinthidwa, monga kukankhira mawondo kapena kukankhira khoma, kumene amachoka pakhoma m'malo mwa pansi. Izi zimathandiza kulimbitsa thupi lapamwamba ndikupita patsogolo pang'onopang'ono kumakankhidwe achikhalidwe. Ndikofunika kusunga mawonekedwe ndi njira yoyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

• Wide Grip Push-up imaphatikizapo kuyika manja anu motalikirapo kuposa m'lifupi m'mapewa, kuyang'ana kwambiri minofu ya pachifuwa.
• Spiderman Push-up ndi mtundu wovuta womwe mumabweretsa bondo lanu pachigongono chanu nthawi iliyonse yobwereza, ndikuchita ma oblique ndi pachimake chonse.
• The Decline Push-up imachitidwa ndi mapazi anu atakwezedwa pa benchi kapena masitepe, ndikuwonjezera zovuta ndikulunjika pachifuwa chapamwamba ndi mapewa.
• Plyometric Push-up, yomwe imadziwikanso kuti Clap Push-up, imaphatikizapo kukankhira pansi ndi mphamvu zokwanira kuti muwombe m'manja musanatsike, ndikuwonjezera chinthu chophulika ndi chamtima pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

• Mapiritsi a Tricep ndi masewera ena okhudzana nawo, akuyang'ana gulu lomwelo la minofu monga kukankhira (chifuwa, mapewa, ndi mikono), koma kuchokera kumbali ina, potero amapereka maphunziro ochuluka ku minofuyi.
• Kukoka kumakhalanso kopindulitsa kothandizira kukankhira pamene akugwira ntchito yotsutsana ndi minofu kumbuyo ndi biceps, kupititsa patsogolo minofu ndi kuteteza kuvulala komwe kungatheke.