Mbalame Dog Push-Up

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mbalame Dog Push-Up

The Bird Dog Push-Up ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu, kusasunthika, komanso kukhazikika kwapakati, zomwe zimapatsa phindu lalikulu kumtunda kwanu, m'munsi kumbuyo, ndi minofu yam'mimba. Ndioyenera kwa aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa cha kuthekera kwake kusinthidwa motengera momwe alili olimba. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera kamvekedwe ka minofu ndi kupirira komanso zimathandizira kaimidwe, kugwirizana, ndi kuzindikira kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbalame Dog Push-Up

• Tsitsani thupi lanu pansi pomwe mukusunga zigono zanu pafupi ndi thupi lanu, mukukankhira mmwamba.
• Pamene mukukankhira thupi lanu mmbuyo, kwezani dzanja lanu lamanja ndi mwendo wakumanzere pansi, ndikufika kutsogolo ndi dzanja lanu lamanja ndi kumbuyo ndi phazi lanu lakumanzere, ndikugwirizanitsa mu malo a galu wa mbalame.
• Tsitsani dzanja lanu ndi phazi kubwerera pansi ndikubwereza kukankhira mmwamba, nthawi ino mukukweza dzanja lanu lamanzere ndi mwendo wakumanja pansi kuti mutenge galu wa mbalame.
• Pitirizani kusinthana mbali ndi kukankhira kulikonse, kuonetsetsa kuti thupi lanu likhale lolunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Mbalame Dog Push-Up

• Gwirani Ntchito Yanu: Musananyamule mkono wanu ndi mwendo wina, onetsetsani kuti mwagwirizanitsa minofu yanu yapakati. Izi zidzakupatsani bata ndikuthandizira kuteteza kumbuyo kwanu. Cholakwika chofala ndikuyiwala za pachimake ndikulola kuti m'mimba igwedezeke, zomwe zingayambitse ululu wammbuyo ndi kuvulala.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: The Bird Dog Push-Up sikutanthauza kuthamanga, koma kuwongolera ndi kuwongolera. Kwezani mkono wanu ndi mwendo wotsutsana pang'onopang'ono, kuwasunga kuti agwirizane ndi thupi lanu. Kuthamangira kusuntha kungayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike.
• Khalani Osalowerera Ndale: Pewani kukaniza khosi lanu poyang'ana kutali kwambiri kapena pansi. Kuyang'ana kwanu kuyenera kuyang'ana pansi kapena kutsogolo pang'ono, ndikusunga khosi lanu molingana ndi msana wanu.

Mbalame Dog Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbalame Dog Push-Up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bird Dog Push-Up. Komabe, ndi kayendetsedwe kake kovuta kwambiri kamene kamafuna mphamvu, kulinganiza, ndi kugwirizana. Oyamba angafunikire kusintha masewerawo kapena kumanga pang'onopang'ono. Nthawi zonse zimalimbikitsidwa kuti muyambe ndi masewera olimbitsa thupi ndikupita ku zovuta kwambiri pamene mphamvu ndi kulimbitsa thupi kumawonjezeka. Ngati ndinu oyamba, mungafune kuyamba ndi zoyambira zolimbikitsira komanso masewera olimbitsa thupi agalu a mbalame padera, kenaka muwaphatikize mukakhala omasuka. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbalame Dog Push-Up?

• Kusiyanasiyana kwina ndi Bird Dog Push-Up ndi Leg Lift, komwe mumakweza mwendo wanu wotalikirapo panthawi ya galu wa mbalame kuti mukhale ndi glutes ndi kutsika kumbuyo.
• Mutha kuyesanso Bird Dog Push-Up ndi Arm Reach, komwe mumafikira kutsogolo ndi mkono wanu wotambasula panthawi ya galu wa mbalame kuti muwonjezere zovuta pamapewa anu ndi pachimake.
• Kusiyanitsa kwina ndi Bird Dog Push-Up yokhala ndi Resistance Band, pomwe mumangirira bandi kumanja ndi mwendo wanu wotambasulidwa panthawi ya galu wa mbalame kuti muwonjezere kukana ndikuwonjezera mphamvu.
• Potsirizira pake, mukhoza kuyesa Bird Dog Push-Up ndi Mpira Wokhazikika, kumene mumayika manja anu kapena mapazi anu pa mpira wokhazikika panthawi ya kukankhira-mmwamba kuti mukhale okhazikika komanso okhazikika.

Izinto zokufunda ezishisa ezivumelekile Mbalame Dog Push-Up?

• Ma Deadlifts ndi masewera olimbitsa thupi omwe amagwira ntchito kumunsi kumbuyo, hamstrings, ndi glutes - minofu yomweyi yomwe imayang'aniridwa pa Bird Dog Push-Up, zomwe zimapangitsa kuti azichita bwino kwambiri.
• Mizere ya Renegade imathandiziranso Mbalame Zokankhira Agalu chifukwa zimaphatikizira kukankhira-mmwamba ndikuphatikizanso mzere, motero kulunjika pachimake, mikono, ndi kumbuyo, kumapangitsa mphamvu ndi kukhazikika kofunikira kwa Bird Dog Push-Ups.