Pepani Push-Up
Umakhi woMsebenzi
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Ukuxhumana kwe Pepani Push-Up
The Decline Push-Up ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, mapewa, ndi triceps, komanso kuchita nawo pachimake ndi kumbuyo. Ndioyenera kwa anthu omwe ali ndi masewera olimbitsa thupi apakatikati mpaka apamwamba omwe akufuna kukulitsa chizoloŵezi chawo chophunzitsira mphamvu. Mwa kuphatikiza Decline Push-Ups pakulimbitsa thupi kwawo, anthu amatha kusintha mphamvu zawo zakumtunda, kukulitsa matanthauzo a minofu, ndikuwonjezera kukhazikika kwa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Pepani Push-Up
- Ikani manja anu motalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa pansi, sungani thupi lanu mowongoka ndi kutambasula manja anu mokwanira.
- Tsitsani thupi lanu pansi poweramitsa zigongono zanu, ndikusunga pakati komanso msana wanu mowongoka.
- Pitirizani kutsika mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti zigono zanu zakhazikika pafupi ndi thupi lanu.
- Limbikitsani thupi lanu mmbuyo poyambira powongola manja anu, kuonetsetsa kuti thupi lanu likuyenda mozungulira.
Izinto zokwenza Pepani Push-Up
- **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani thupi lanu pang'onopang'ono mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi, kenaka kankhirani mmwamba kumalo oyambira. Kusuntha koyendetsedwa kumeneku sikungowonjezera kugwirizanitsa minofu komanso kumachepetsa chiopsezo cha kuvulala.
- ** Phatikizani Core Yanu **: Khalani olimba nthawi yonse yolimbitsa thupi. Izi zidzakuthandizani kuti thupi lanu likhale lokhazikika komanso lokhazikika, komanso limagwira ntchito minofu yanu yapakati.
- **Pewani Kutseka Zigongono Zanu**: Mukamakankhira m'mwamba, pewani kutambasula manja anu mpaka pomwe zigongono zanu zimakhoma. Kulakwitsa kofala kumeneku kungayambitse kupsinjika kwa chigongono kapena kuvulala. M'malo mwake, pindani pang'ono m'zigongono zanu
Pepani Push-Up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Pepani Push-Up?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zingakhale zovuta kwambiri kusiyana ndi kukankhira kokhazikika. Izi ndichifukwa choti kukankhira kutsika kumalunjika pachifuwa chapamwamba ndi mapewa kuposa kukankha kokhazikika. Ngati ndinu oyamba, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati mukuwona kuti ndizovuta kwambiri, mungafunike kuyamba ndi kukankhira-mwamba nthawi zonse kapena kukankhira mawondo, kenaka pita patsogolo ku zosiyana kwambiri pamene mphamvu zanu zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Pepani Push-Up?
- Decline Push-Up ndi Mapazi pa Mpira Wokhazikika: Kuonjezera mpira wokhazikika pansi pa mapazi kumawonjezera vutolo pochita pakati ndikuwongolera bwino.
- Decline Push-Up with Resistance Band: Powonjezera magulu otsutsa kumbuyo, kusinthasintha kumeneku kumawonjezera kukana, kumawonjezera gawo lophunzitsira mphamvu zamasewera.
- Decline Diamond Push-Up: Kusiyanaku kumaphatikizapo kuyika manja mu mawonekedwe a diamondi, kuloza ma triceps ndi minofu yamkati ya chifuwa kwambiri.
- Decline Push-Up ndi Clap: Kusintha kwapamwamba kumeneku kumaphatikizapo kukankhira mmwamba ndi mphamvu zokwanira kuti muwombe mmwamba pamwamba pa kayendetsedwe kake, kuwonjezera mphamvu ndi kuphulika.
Izinto zokufunda ezishisa ezivumelekile Pepani Push-Up?
- Push-ups ya Incline Dumbbell imathandizira Decline Push-ups poyang'ana minofu yam'mwamba yamphuno, ndikupereka masewera olimbitsa thupi apakati pachifuwa akaphatikizidwa ndi kutsika pachifuwa kwa Decline Push-ups.
- Close-Grip Bench Press imagwirizananso ndi Decline Push-ups pamene imayang'ana kwambiri ma triceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Decline Push-ups, potero kumapangitsa mphamvu zonse zokankhira ndi kukhazikika.
Amaxabiso angamahlekwane kanye Pepani Push-Up
- Chepetsani kulimbitsa thupi kwa Push-Up
- Zolimbitsa thupi zolemetsa pachifuwa
- Kukana njira ya Push-Up
- Momwe mungapangire Decline Push-Ups
- Zolimbitsa thupi zolimbitsa thupi pachifuwa
- Chepetsani mapindu a Push-Up
- Kulimbitsa thupi kunyumba pachifuwa
- Zosintha za Push-Up
- Zochita zolimbitsa chifuwa
- Fotokozerani Push-Up