Kukankhira mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.
• 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 amalimbitsa chifuwa, mapewa, triceps, ndi minofu yapakati. Kuchita masewera olimbitsa thupi kumeneku ndi koyenera kwa anthu amagulu onse olimbitsa thupi, chifukwa akhoza kusinthidwa kuti awonjezere kapena kuchepetsa zovuta. Anthu amatha kusankha kukankhira mmwamba chifukwa cha kuphweka kwawo, osafuna zida, komanso kuthekera kwawo kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

• Phatikizani pachimake chanu ndikusunga msana wanu, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamwamba pamutu mpaka zidendene zanu.
• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, zisungeni pafupi ndi thupi lanu.
• Kanikizani thupi lanu mmwamba kumbuyo komwe kuli koyambira ndikuwongola manja anu, ndikusunga mzere wowongoka wa thupi lanu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso thupi lanu molunjika mumayendedwe onse.

Izinto zokwenza Kukankhira mmwamba

• Gwirani Ntchito Yanu: Cholakwika chimodzi chodziwika bwino ndikusachita nawo pachimake pa kukankha. Pachimake cholimba, cholumikizidwa chimathandiza kuti thupi lanu likhale lolimba komanso lolunjika, lomwe ndi njira yabwino kwambiri yolimbikitsira. Kuti mugwire pakati panu, limbitsani minofu ya m'mimba mwanu ngati mukufuna kumenyedwa m'mimba.
• Mayendedwe Olamuliridwa: Pewani kuthamanga kukankha-mmwamba. Tsitsani thupi lanu m’njira yolamulirika mpaka pachifuwa chanu chatsala pang’ono kukhudza pansi, ndiyeno muzikankhiranso m’mwamba ndi mphamvu yolamuliridwa yofananayo. Izi zidzakulitsa kukhudzidwa kwa minofu ndikuchepetsa chiopsezo cha kuvulala.
• Musalowerere Mutu Wanu: Pewani kukaniza khosi lanu poyang'ana kutali kwambiri kapena pansi. Maso anu ayenera

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, zingakhale zovuta poyamba, makamaka ngati sanapangebe nyonga zawo zapamwamba. Oyamba kumene angayambe ndi kusinthidwa kwa kukankhira mmwamba, monga kukankhira mawondo kapena kukankhira khoma, musanapitirire ku kukankhira kokhazikika. Ndikofunikira kuyang'ana kwambiri pakusunga mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

• Decline Push-up: Izi ndizosiyana ndi kukankhira mmwamba, mapazi anu atakwezedwa papulatifomu, kuwonjezera kulemera kwa thupi lomwe mukukweza ndikupangitsa kuti masewerawa akhale ovuta.
• Diamond Push-up: Pakusiyana uku, ikani manja anu pafupi pansi pa chifuwa chanu, ndikupanga mawonekedwe a diamondi ndi zala zanu, zomwe zimayang'ana pa triceps kwambiri.
• Wide Grip Push-up: Kusiyanaku kumaphatikizapo kuyika manja anu mokulirapo kuposa m'lifupi mwamapewa, zomwe zimayang'ana kwambiri minofu ya pachifuwa.
• Spiderman Push-up: Kusiyanasiyana kwapamwamba kumeneku kumaphatikizapo kubweretsa bondo limodzi ku chigongono kumbali imodzi pamene mukutsitsa thupi lanu, lomwe limagwiritsa ntchito minofu ya oblique ndikuwonjezera zovuta.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

• Zochita zolimbitsa thupi za thabwa zimakwaniritsa kukankha-kulimbitsa minofu yapakatikati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera panthawi ya kukankha ndikuwongolera magwiridwe antchito.
• Dips ndi ntchito ina yomwe imathandizira kukankhira pamene ikuyang'ana pa triceps, chifuwa, ndi minofu ya mapewa kuchokera kumbali yosiyana, motero amapereka masewera olimbitsa thupi kwa magulu a minofuyi.