Kukankhira mmwamba pa Forearms

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

Ukuxhumana kwe Kukankhira mmwamba pa Forearms

Zolimbitsa thupi za Push-up on Forearms ndizovuta kwambiri zolimbitsa thupi zomwe zimalimbitsa chifuwa, mapewa, ma triceps, ndi minofu yapakatikati, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi lawo lonse. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi mphamvu zamunthu payekha komanso milingo yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti athe kulimbikitsa kaimidwe kabwino, kupititsa patsogolo mphamvu zogwirira ntchito, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankhira mmwamba pa Forearms

• Sungani thupi lanu molunjika ndi lolimba kuyambira kumutu mpaka ku zidendene zanu, kupanga mzere wowongoka. Awa ndi malo anu oyambira.
• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, manja anu azigwirana pansi ndi thupi lanu mowongoka.
• Kanikizani m'manja mwanu kuti mukweze thupi lanu mpaka pomwe mukuyambira, ndikusunga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
• Bwerezani masitepe awa kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti thupi lanu likhale lolunjika komanso mayendedwe anu amayendetsedwa munthawi yonseyi.

Izinto zokwenza Kukankhira mmwamba pa Forearms

• Sungani Kuyanjanitsa kwa Thupi: Cholakwika chimodzi chofala ndikugwetsa kapena kukweza m'chiuno. Kuti muchite izi, gwiritsani ntchito minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi sizidzangothandiza kukhala ndi thupi lolunjika bwino komanso kulimbitsa minofu ya m'mimba.
• Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Tsitsani thupi lanu mwadongosolo mpaka chifuwa chanu chili pafupi ndi pansi. Kenako, kanikizani m'mbuyo mpaka pamalo oyamba. Kusuntha kofulumira, kogwedezeka kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu ndikupuma pamene mukukankhira mmwamba

Kukankhira mmwamba pa Forearms Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankhira mmwamba pa Forearms?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Push-up on Forearms, omwe amadziwikanso kuti Plank Push-ups kapena Forearm Push-ups. Komabe, zitha kukhala zovuta kwa ena chifukwa zimafunikira mphamvu yakumtunda kwa thupi komanso kukhazikika kwapakati. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti mupewe kuvulala. Ngati ndizovuta kwambiri, oyamba kumene amatha kusintha masewerawa pochita mawondo awo m'malo mwa zala zawo mpaka atakhala ndi mphamvu zambiri. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankhira mmwamba pa Forearms?

• Diamond Push-Up: Izi zimaphatikizapo kuyika manja anu moyandikana pansi pachifuwa chanu kuti mupange mawonekedwe a diamondi, kulunjika ma triceps anu kwambiri.
• Pike Push-Up: Kusintha kumeneku kumaphatikizapo kukweza chiuno chanu mmwamba, chofanana ndi yoga pose, kuti mulowetse mapewa anu ndi kumtunda kumbuyo.
• Wide Push-Up: Izi zimaphatikizapo kuyika manja anu motalikirapo kuposa m'lifupi mwamapewa kuti mulowetse pachifuwa chanu ndi minofu yakumbuyo kwambiri.
• Staggered Push-Up: Kusiyanaku kumaphatikizapo kuyika dzanja limodzi kutsogolo ndi dzanja lina pafupi ndi thupi lanu, zomwe zimawonjezera vuto lanu lakumtunda ndi pachimake.

Izinto zokufunda ezishisa ezivumelekile Kukankhira mmwamba pa Forearms?

• Tricep Dips ndi ntchito ina yabwino kwambiri yothandizira pamene ikuyang'ana pa triceps, mapewa, ndi thupi lapamwamba, lofanana ndi Push-ups pa Forearms, koma ndi kayendetsedwe kosiyana siyana, kupereka masewera olimbitsa thupi kwa magulu a minofu awa.
• Mountain Climbers amathanso kuthandizira Push-ups pa Forearms popeza samangoyang'ana pachimake, komanso amawonjezera gawo la mtima pakuchita masewera olimbitsa thupi, kuwonjezera kupirira komanso kulimba mtima komwe kungapangitse luso lochita kukankha kwambiri.