Pepani Push-Up
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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. Ndizopindulitsa makamaka kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akuyang'ana kuti awonjezere kulimbitsa thupi kwawo ndikuwonjezera mphamvu zakumtunda. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amathandizira kusuntha kwakukulu poyerekeza ndi kukankha kwachikhalidwe, zomwe zimapangitsa kuti minofu ikule bwino komanso mphamvu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Pepani Push-Up
- Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi, kenaka tsitsani thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
- Imani pang'onopang'ono pansi pa kayendetsedwe kake, kusunga pakati panu ndi thupi lanu lolunjika.
- Limbikitsani thupi lanu m'mwamba pomwe mukuyambira ndikuwongola manja anu, ndikuwongolera mzere wowongoka wa thupi lanu.
- Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mawonekedwe anu azikhala osasinthasintha panthawi yonse yolimbitsa thupi.
Izinto zokwenza Pepani Push-Up
- Yesetsani Kuyenda Kwanu: Ndikofunikira kuwongolera mayendedwe anu panthawi yonse yolimbitsa thupi. Tsitsani thupi lanu pang'onopang'ono ndikukankhira m'mwamba mwadongosolo. Pewani kutsika pansi mwachangu kapena kugwiritsa ntchito mayendedwe onjenjemera, chifukwa izi zitha kuvulaza.
- Sungani Kuyanjanitsa kwa Neck: Cholakwika chimodzi chofala ndikukweza khosi kutsogolo kapena kuyisiya. Izi zimatha kusokoneza khosi ndi msana. Yang'anani pang'ono patsogolo panu pansi kuti muthandizire kukhala osalowerera pakhosi.
- Pewani Kuwotcha Zigoli: Cholakwika china chofala ndikutulutsa zigongono, zomwe
Pepani Push-Up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Pepani Push-Up?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Push-Up, koma ndikofunikira kudziwa kuti ndizovuta kwambiri kuposa kukankhira kokhazikika. Kutsika kukankhira mmwamba kumalunjika pachifuwa chapamwamba ndi mapewa kuposa kukankha kokhazikika. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, ayenera kuyamba ndi kukankhira mobwerezabwereza kapena kusinthasintha (monga kukankhira mawondo) ndikupita patsogolo pang'onopang'ono ku zovuta zina pamene mphamvu zawo zikukula. Nthawi zonse ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Pepani Push-Up?
- Decline Diamond Push-Up: Pakusiyana uku, manja amayikidwa moyandikana mu mawonekedwe a diamondi, kulunjika pa triceps kwambiri pamene mapazi ali okwezeka.
- Decline Wide Grip Push-Up: Mtunduwu umafuna kuti muyike manja anu mokulirapo kuposa m'lifupi mwamapewa pamene mapazi anu ali okwezeka, kuyang'ana kwambiri minofu ya pachifuwa.
- Decline Spiderman Push-Up: Panthawiyi, pamene mukutsitsa thupi lanu, mumabweretsa bondo limodzi mmwamba kumbali imodzi, ndikuwonjezera kulimbitsa thupi kwapakati pakutsika kotsika.
- Kutsika kwa Mwendo Umodzi: Kusinthaku kumaphatikizapo kukweza mwendo umodzi kuchokera pansi kwinaku mukukankhira pansi, ndikuwonjezera vuto lanu ndi mphamvu zanu.
Izinto zokufunda ezishisa ezivumelekile Pepani Push-Up?
- Ma Tricep Dips: Ma Tricep Dips amathandizira Decline Push-Ups poyang'ana minofu ya tricep, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pokankhira, potero kumapangitsa kuti mugwire bwino ntchito ndi mphamvu zanu.
- Mapulani: Mapulani amathandizira Decline Push-Ups mwa kulimbikitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera panthawi yothamanga, potero kumapangitsa kuti mukhale okhazikika komanso kuchepetsa chiopsezo cha kuvulala.
Amaxabiso angamahlekwane kanye Pepani Push-Up
- Lekani Kulimbitsa Thupi Lokankhira-Up
- Kuchita Zolimbitsa Thupi Pachifuwa
- Kulimbitsa Chifuwa ndi Decline Push-Up
- Bodyweight Decline Push-Up Routine
- Chepetsani Push-Up kwa Minofu ya Pectoral
- Zolimbitsa Thupi Zanyumba Zachepa Kankhani-Up
- Pewani Push-Up popanda Zida
- Zosintha Zapamwamba za Push-Up
- Kuchita Zolimbitsa Thupi Pamwamba Kuchepetsa Kukankha-Up
- Pepani Push-Up Fitness Guide