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Kukankhira mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Kukankhira mmwamba

Mapush-ups ndi masewera olimbitsa thupi osinthasintha omwe amayang'ana kwambiri pachifuwa, mapewa, ndi ma triceps, omwe amapereka mapindu amphamvu zam'mwamba zam'mwamba, kukhazikika kwapakati, komanso kupirira bwino kwa minofu. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, zosintha zomwe zilipo kwa oyamba kumene komanso zovuta zamasewera apamwamba. Anthu angafune kuchita zopumira chifukwa safuna zida, zitha kuchitidwa kulikonse, ndikulimbitsa mphamvu ndi kamvekedwe ka minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba

  • Sungani thupi lanu molunjika kuchokera kumutu kupita ku zidendene zanu, ndikumangirira pakati kuti musagwere pakati.
  • Tsitsani thupi lanu poweramitsa zigongono zanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuwonetsetsa kuti zigono zanu zakhazikika pafupi ndi thupi lanu.
  • Kankhirani thupi lanu mmwamba kumbuyo komwe mukuyambira ndikukulitsa manja anu mokwanira, kusunga mzere wowongoka wa thupi.
  • Bwerezani kutsitsa ndi kukweza kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Kukankhira mmwamba

  • **Manja Amanja**: Manja anu ayenera kukhala m'lifupi m'lifupi mwake ndi molunjika pansi pa mapewa anu. Kuyika manja anu patsogolo kwambiri kumatha kuyika mapewa ndi khosi kupsinjika kosayenera.
  • **Njira Yopumira**: Kupuma nthawi zambiri kumanyalanyazidwa panthawi yopumira. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukankhira mmwamba. Kupuma koyenera kumathandiza kuti minofu yanu ikhale yolimba komanso kuti mukhale ndi mpweya wabwino.
  • **Core Engagement**: Sungani minofu yanu yayikulu nthawi yonse yolimbitsa thupi. Izi sizimangolimbitsa minofu yanu ya m'mimba komanso zimathandiza kuti mukhale ndi mawonekedwe abwino ndikuteteza kumbuyo kwanu.
  • **Kupita Pang'onopang'ono**: Ngati muli

Kukankhira mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, zitha kukhala zovuta kuchita kukankha kwathunthu poyamba. Oyamba kumene angayambe ndi kusinthidwa kwa kukankhira mmwamba, monga kukankhira khoma, kukankhira mawondo, kapena kukankhira mmwamba. Ndikofunikira kuyang'ana pakusunga mawonekedwe oyenera kuti mupewe kuvulala ndikumangirira pang'onopang'ono mphamvu. Pamene mphamvu zawo ndi chipiriro chawo zikukula, amatha kupita patsogolo kumakankhidwe achikhalidwe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba?

  • The Wide Push-up imaphatikizapo kuyika manja motalikirapo kusiyana ndi m'lifupi mwa phewa, kuloza kwambiri minofu ya pachifuwa.
  • Spiderman Push-up ndi mtundu wosinthika pomwe bondo limodzi limabweretsedwa ku chigongono mbali imodzimodziyo mukamatsitsa thupi lanu, kutengera pachimake ndi ma obliques.
  • The Decline Push-up imachitidwa ndi mapazi anu atakwezedwa pa benchi kapena masitepe, ndikuwonjezera zovuta kumtunda ndi pachimake.
  • The One-Arm Push-up ndi kusinthika kwapamwamba komwe kukankhira konseko kumachitika pogwiritsa ntchito mkono umodzi wokha, ndikuwonjezera mphamvu ndi mphamvu zomwe zimafunikira.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba?

  • Ma Dumbbell Bench Presses amatha kuthandizira kukankhira pamene amayang'ananso pachifuwa, mapewa, ndi ma triceps, koma ndi kulemera kowonjezera, angathandize kukulitsa mphamvu zanu ndi minofu, zomwe zimakuthandizani kuti muzitha kukakamiza kwambiri kapena kuzichita bwino.
  • Tricep Dips ndi masewera ena othandizira kukankhira-mmwamba chifukwa amayang'ana kwambiri ma triceps, omwe ndi gulu lofunikira kwambiri la minofu lomwe limagwiritsidwa ntchito pokankha, ndipo polimbitsa ma triceps anu, mutha kusintha kachitidwe kanu ndikuchepetsa kuvulala. .

Amaxabiso angamahlekwane kanye Kukankhira mmwamba

  • Kulimbitsa thupi kwa chifuwa
  • Zochita zokankhira mmwamba
  • Zochita zolimbitsa chifuwa
  • Kulimbitsa thupi kunyumba pachifuwa
  • Kuchita masewera olimbitsa thupi opanda zida
  • Maphunziro okankhira mmwamba
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kulimbitsa thupi kwapamwamba
  • Chizoloŵezi cholimbitsa thupi cha minofu ya pachifuwa
  • Maphunziro amphamvu amakankhira-ups.