Kukankhira mmwamba Dzanja ndi Dzanja

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior

Ukuxhumana kwe Kukankhira mmwamba Dzanja ndi Dzanja

Zolimbitsa thupi za Push-up Hand by Hand ndizovuta, zolimbitsa thupi zonse zomwe zimalimbitsa mikono, chifuwa, pachimake, ndikuwongolera kulumikizana. Zochita izi ndi zabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa chizoloŵezi chawo chophunzitsira mphamvu. Pogwiritsa ntchito masewera olimbitsa thupi a Push-up Hand by Hand, anthu amatha kulimbitsa mphamvu zawo zakumtunda, kukulitsa mphamvu zawo komanso kuchita masewera olimbitsa thupi, komanso kukhala ndi masewera olimbitsa thupi amphamvu komanso osangalatsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba Dzanja ndi Dzanja

• Tsitsani thupi lanu pansi, ndikusunga msana wanu mowongoka komanso pachimake pachimake, mpaka chifuwa chanu chikafika pansi.
• Limbikitsani thupi lanu mmbuyo ku malo oyambirira, koma pamene mukukwera, sunthani dzanja lanu lamanja kumanzere, ndikuwoloka kumanzere.
• Tsitsani thupi lanu kachiwiri kukankhira kwina, ndiye pamene mukukwera nthawi ino, sunthani dzanja lanu lamanzere kumanja, ndikuwoloka dzanja lamanja.
• Pitirizani kusinthana mayendedwe amanja mukangokankha, kuwonetsetsa kuti mawonekedwe anu azikhala olondola, ndipo thupi lanu limakhala lolunjika nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kukankhira mmwamba Dzanja ndi Dzanja

• Core Engagement: Gwirizanitsani minofu yanu yayikulu pamayendedwe onse. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limawonjezera mphamvu ya masewera olimbitsa thupi pophatikizapo magulu ambiri a minofu. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena matako atseke m'mwamba, zomwe zingayambitse msana.
• Mayendedwe Oyendetsedwa: Osathamangira kukankha-ups. Tsitsani thupi lanu mokhazikika mpaka pachifuwa chanu pafupifupi kukhudza pansi, kenaka bwererani m'malo oyambira. Izi zimatsimikizira kuti minofu yanu ikugwedezeka kwa nthawi yaitali, zomwe zingayambitse kuwonjezereka

Kukankhira mmwamba Dzanja ndi Dzanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba Dzanja ndi Dzanja?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Push-up Hand by Hand, koma zingakhale zovuta. Kuchita masewera olimbitsa thupi kumafuna mphamvu zambiri zakumtunda, makamaka m'manja, mapewa, ndi chifuwa. Oyamba kumene ayenera kuyamba ndi kukankhira koyambira ndikupita patsogolo pang'onopang'ono kupita ku zosiyana kwambiri monga Push-up Hand by Hand. Ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu mwamsanga kuti musavulale. Ndibwinonso kukhala ndi mawonekedwe ndi luso loyenera, zomwe mphunzitsi waumwini kapena wophunzitsa zolimbitsa thupi angapereke chitsogozo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba Dzanja ndi Dzanja?

• "Diamond Push-ups" pomwe mumabweretsa manja anu pansi pachifuwa chanu kuti mupange mawonekedwe a diamondi, kulunjika ma triceps kuposa kukankha kwachikhalidwe.
• "Wide Grip Push-ups" komwe mumayika manja anu motalikirapo kuposa m'lifupi mwake mapewa, ndikumayang'ana kwambiri minofu ya pachifuwa.
• "Staggered Push-ups" pomwe dzanja limodzi limayikidwa pamwamba kuposa linzake, zomwe zimalepheretsa thupi lanu kukhazikika ndikulunjika magulu osiyanasiyana a minofu.
• "Pike Push-ups" komwe mumakweza m'chiuno mwanu m'malo mwa pike ndikuchita kukankha, kuyang'ana mapewa ndi kumtunda kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba Dzanja ndi Dzanja?

• Tricep Dips: Tricep dips imayang'ana magulu a minofu omwewo monga Push-up Hand by Hand, makamaka mikono ndi mapewa, kupititsa patsogolo mphamvu ndikuthandizira ndi 'kukankhira' kukankhira.
• Okwera M'mapiri: Zochitazi zimakwaniritsa Push-up Hand by Hand popereka gawo la mtima, komanso kugwira ntchito pakati ndi minyewa yam'mwamba yomwe ili yofunikira pakukankha.