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Nenani Kankhani-mmwamba motsutsana ndi Khoma

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 Nenani Kankhani-mmwamba motsutsana ndi Khoma

The Decline Push-up against Wall ndi masewera olimbitsa thupi apamwamba omwe amayang'ana kulimbikitsa chifuwa, mapewa, ndi triceps, komanso kuchita pakati. Ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwonjezera mphamvu komanso kusiyanasiyana pamasewera awo olimbitsa thupi. Anthu angasankhe kuchita izi kuti apititse patsogolo mphamvu za thupi, kuwonjezera kutanthauzira kwa minofu, ndikuwonjezera kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Nenani Kankhani-mmwamba motsutsana ndi Khoma

  • Ikani manja anu pakhoma pamtunda wa pachifuwa, otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
  • Pang'onopang'ono tsitsani thupi lanu ku khoma popinda zigongono zanu, kusunga thupi lanu mowongoka ndi mapazi anu molimba pansi.
  • Chifuwa chanu chikatsala pang'ono kukhudza khoma, imirirani pang'ono.
  • Limbikitsani thupi lanu kumalo oyambira ndikuwongola manja anu, kuonetsetsa kuti thupi lanu likugwirizana. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Nenani Kankhani-mmwamba motsutsana ndi Khoma

  • Malo Amanja: Ikani manja anu motalikirapo pang'ono kuposa m'lifupi mwake mapewa pakhoma. Kuyika manja motambasuka kwambiri kapena kocheperako kumatha kusokoneza mapewa anu ndi manja anu. Malo olondola a dzanja adzakuthandizani kugwirizanitsa chifuwa chanu ndi minofu ya triceps bwino.
  • Kuyenda Koyendetsedwa: Pamene mukupinda zigongono zanu kuti mutsitse chifuwa chanu ku khoma, onetsetsani kuti mukuchita molamulidwa. Pewani kutaya thupi lanu mofulumira chifukwa izi zikhoza kuwonjezera chiopsezo cha kuvulala. M'malo mwake, yang'anani pa kugunda kwa minofu ndi kumasuka, zomwe zidzakuthandizani kuti mupindule kwambiri ndi masewerawo.
  • Sungani Moyo Wanu Wotanganidwa: Kuchita pakati panu kumathandiza kuti thupi lanu likhale logwirizana komanso kuteteza kumbuyo kwanu. Pewani kulola m'chiuno mwanu kugwedezeka kapena kumbuyo kwanu

Nenani Kankhani-mmwamba motsutsana ndi Khoma Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Nenani Kankhani-mmwamba motsutsana ndi Khoma?

Inde, oyamba kumene atha kutsitsa kukankhira pakhoma. Ndi njira yabwino yopangira mphamvu zapamwamba za thupi, makamaka pachifuwa, mapewa, ndi triceps. Khoma limakhala ngati chithandizo ndipo limakupatsani mwayi wolamulira mphamvu ya masewerawo. Pamene mphamvu zanu ndi chidaliro zikukula, mukhoza kuwonjezera pang'onopang'ono mphamvu. Komabe, ndikofunikira nthawi zonse kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza za fomu yanu, lingalirani zofunsira upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Nenani Kankhani-mmwamba motsutsana ndi Khoma?

  • Decline Push-up with Resistance Band: Mukusintha uku, mumagwiritsa ntchito zomangira kumbuyo kwanu ndi pansi pa manja anu kuti muwonjezere kukana kwinaku mukukankhira kuchokera kukhoma.
  • Kutsika kwa Mwendo Umodzi: Kusinthaku kumaphatikizapo kukweza mwendo umodzi kuchoka pakhoma pamene mukukankhira mmwamba, zomwe zimawonjezera vuto lalikulu pakatikati ndi m'munsi mwa thupi lanu.
  • Pewani Kukankhira Mmwamba ndi Mpira Wamankhwala: Mukusintha uku, mumayika manja anu pa mpira wamankhwala m'malo mwa pansi, zomwe zimawonjezera vuto lanu lakumtunda ndi pachimake.
  • Decline Diamond Push-up: Kusiyanaku kumaphatikizapo kuyika manja anu mu mawonekedwe a diamondi pansi, zomwe zimaloza ma triceps anu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Nenani Kankhani-mmwamba motsutsana ndi Khoma?

  • Ma Push-ups a Wall Handstand: Ntchitoyi imagwiritsanso ntchito khoma ndikuyang'ana minofu yofanana ndi Decline Push-up koma mozama kwambiri, kupititsa patsogolo thupi lonse lapamwamba ndi mphamvu zapakati.
  • Tricep Dips: Zochita izi zimakwaniritsa Decline Push-ups against Wall poyang'ana pa triceps, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pokankhira, potero kumawonjezera mphamvu zonse ndi kupirira kwa thupi lanu lakumtunda.

Amaxabiso angamahlekwane kanye Nenani Kankhani-mmwamba motsutsana ndi Khoma

  • Wall Decline Push-up
  • Kuchita Zolimbitsa Thupi pachifuwa
  • Kutsitsa Wall-up
  • Decline Wall Push-up Workout
  • Bodyweight Wall Push-up
  • Ntchito Yolimbitsa Chifuwa
  • Zolimbitsa Thupi Zanyumba Zachifuwa
  • Wall Supported Decline Push-up
  • Kuchita Zolimbitsa Thupi kwa Pectorals
  • Wall Push-up kwa Chest Muscle