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 amakhudza kwambiri pachifuwa, mapewa, ndi ma triceps, komanso amakhudza pakatikati ndi m'munsi mwa thupi, kumapangitsa kuti minofu ikhale yolimba komanso yopirira. Zochita izi ndi zabwino kwa anthu onse pamlingo wolimbitsa thupi chifukwa zitha kusinthidwa kuti ziwonjezeke kapena kuchepetsa zovuta. Anthu atha kusankha kuphatikiza ma push-ups m'chizoloŵezi chawo kuti chiwathandize, kuti athe kuchitidwa paliponse popanda zida, komanso mphamvu zawo pomanga thupi lapamwamba ndi mphamvu zapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

• Limbikitsani thupi lanu m'mwamba potambasula manja anu, kusunga thupi lanu molunjika ndi lolimba, mpaka manja anu atatambasula.
• Tsitsani thupi lanu pansi, kugwetsa zigongono zanu, mpaka chifuwa chanu chili pafupi inchi kuchokera pansi.
• Sungani mzere wowongoka kuchokera kumutu kupita ku zidendene zanu mumayendedwe onse pochita pachimake chanu.
• Kankhirani thupi lanu m'malo oyambira, kubwereza masitepe awa kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kukankhira mmwamba

• Kuyika Kwamanja: Ikani manja anu mokulirapo pang'ono kuposa mapewa anu. Zigono zanu ziyenera kupanga ngodya ya digirii 45 ndi thupi lanu kukhala pansi. Kuyika manja anu motambasuka kwambiri kapena kuyika zigono zanu pafupi kwambiri ndi thupi lanu kungayambitse kupsinjika kosafunika pa mapewa anu ndikuchepetsa mphamvu ya masewerawo.
• Kuyenda Kwathunthu: Kuti mugwire bwino ntchito, gwiritsani ntchito kusuntha kokwanira. Tsitsani thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi ndiyeno tambasulani manja anu pokwera. Pewani kulakwitsa kofala pakutsitsa pang'ono kapena kukweza thupi lanu.
• Njira Yopumira: Kupuma koyenera ndikofunikira pakukankha. Pumani mpweya pamene mukutsitsa

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, angafunike kuyamba ndi masinthidwe osinthidwa ngati apeza ma push-ups ovuta kwambiri. Mwachitsanzo, atha kuyamba ndi kukankhira khoma, kenako n’kupita patsogolo n’kumakagwada asanayambe kukankhira mmwamba. Ndikofunikira kuyang'ana kwambiri pakusunga mawonekedwe oyenera kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

• Wide Push-up imafuna kuti muyike manja anu motalikirapo kuposa m'lifupi mwamapewa, zomwe zimagogomezera minofu ya pachifuwa chanu.
• Pike Push-up ndikusintha komwe mumakweza m'chiuno mwanu m'mwamba, ndikupanga mawonekedwe osinthika a V ndi thupi lanu kuti muloze mapewa anu ndi kumtunda kumbuyo.
• Spiderman Push-up imaphatikizapo kubweretsa bondo lanu pachigongono chanu pa rep iliyonse, ndikuwonjezera kupotoza ku kukankhira kwachikhalidwe ndikugwira ntchito zanu.
• The Decline Push-up imafuna kuyika mapazi anu pamalo okwera, zomwe zimawonjezera zovuta ndikulunjika pachifuwa chapamwamba ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

• Kukoka kumapereka kutsutsana ndi kukankhira mmwamba poyang'ana kumbuyo ndi biceps, minofu yomwe siigwira ntchito makamaka panthawi yokakamiza, kulimbikitsa mphamvu zonse zam'mwamba ndi zolimbitsa thupi.
• Mapiritsi a Tricep amawonjezera ubwino wa kukankhira pamene akuyang'ana gulu limodzi la minofu, triceps, koma kuchokera kumbali yosiyana, kuthandiza kumanga mphamvu ndi kupirira m'derali.