Kukankhira mmwamba

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa, mapewa, ndi ma triceps, komanso kuchitapo kanthu pakatikati ndi kumunsi kwa thupi, kulimbikitsa mphamvu zonse ndi kupirira. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa amatha kusinthidwa kuti achulukitse kapena kuchepetsa zovuta potengera mphamvu ndi kulimba kwa munthuyo. Anthu angafune kuphatikizira zolimbitsa thupi muzochita zawo zolimbitsa thupi osati chifukwa choti safuna zida ndipo zimatha kuchitika kulikonse, komanso chifukwa zimathandizira kulimbitsa thupi, kulimbitsa thanzi lamtima, komanso kulimbikitsa kagayidwe kachakudya.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

• Kusunga thupi lanu mowongoka, dzichepetseni pang'onopang'ono poweramitsa zigongono zanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
• Imani pang'onopang'ono pansi pakuyenda, kuonetsetsa kuti zigono zanu zakhazikika pafupi ndi thupi lanu.
• Kenaka, kanikizani thupi lanu mmwamba mwa kuwongola manja anu, kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kukumbukira kusunga thupi lanu molunjika komanso pachimake pakuchita masewera olimbitsa thupi.

Izinto zokwenza Kukankhira mmwamba

• **Khalani ndi Thupi Lolunjika:** Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Izi zimafuna kugwirizanitsa pakati panu ndi glutes kuti mupitirize kugwirizanitsa. Pewani kulola kuti msana wanu ugwedezeke kapena matako anu agwedezeke mumlengalenga, chifukwa zolakwa zomwe zimachitika kawirikawiri zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Kuyika kwa Elbow:** Mukatsitsa thupi lanu, zigongono zanu ziyenera kupanga ngodya ya digirii 45 ndi thupi lanu. Kuyika zigono zanu pafupi kwambiri ndi thupi lanu kumatha kusokoneza mapewa anu ndi zigongono zanu, ndikuzitulutsa kwambiri.

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita zokakamiza. Komabe, angafunike kuyamba ndi matembenuzidwe osinthidwa ngati apeza kuti kukakamiza kokhazikika kumakhala kovuta kwambiri. Mwachitsanzo, amatha kuyamba ndi kukankhira khoma (kuyimirira ndikukankhira kuchoka pakhoma), kukankha mawondo (kukankhira mmwamba mawondo m'malo mwa zala), kapena kukankhira mmwamba (manja pabenchi kapena mapazi pansi). Ndikofunikira kuyang'ana pa mawonekedwe ndikumangirira pang'onopang'ono mphamvu. Akamakula, amatha kupita patsogolo mpaka kumakankhidwe okhazikika.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

• Wide Grip Push-up imaphatikizapo kuyika manja anu mokulirapo kusiyana ndi m'lifupi mwake mapewa, zomwe zimatsindika kwambiri minofu ya pachifuwa.
• The Decline Push-up imaphatikizapo kuyika mapazi anu pamalo okwera ngati benchi kapena sitepe, zomwe zimawonjezera zovuta ndikulunjika pachifuwa chapamwamba ndi mapewa.
• The Spiderman Push-up imaphatikizapo kubweretsa bondo pa chigongono chanu panthawi iliyonse yobwereza, zomwe zimawonjezera kulimbitsa thupi kwachikhalidwe.
• The One Arm Push-up imaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi wokha, zomwe zimawonjezera zovuta ndikuwongolera pachimake komanso kumtunda kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

• Dumbbell Bench Press ndi masewera ena omwe amakwaniritsa Push-ups monga momwe amachitira magulu a minofu yofanana ndi chifuwa, mapewa, ndi triceps, potero kumapangitsa mphamvu ndi mphamvu zonse za minofuyi.
• Ma Tricep Dips amathandizira ma Push-ups poyang'ana pa triceps ndi mapewa, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pokankhira, motero kumapangitsa kuti mugwire bwino ntchito yanu pomanga mphamvu mu minofu yothandizirayi.