Pepani Push-Up
Umakhi woMsebenzi
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Ukuxhumana kwe Pepani Push-Up
The Decline Push-Up ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi chifuwa, mapewa, triceps, ndi minofu yapakati. Ndizothandiza makamaka kwa anthu omwe akufuna kulimbikitsa masewera olimbitsa thupi komanso kulimbitsa thupi lapamwamba. Pochita izi, anthu amatha kusintha matanthauzo a minofu, makamaka m'munsi pachifuwa, ndikuwonjezera kukhazikika kwa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Pepani Push-Up
- Yendani mapazi anu pa benchi kapena masitepe, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene zanu, izi zidzakhala malo anu oyambira.
- Tsitsani thupi lanu pansi kwinaku mukusunga zigongono zanu pafupi ndi thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
- Kankhirani thupi lanu mmwamba kumbuyo komwe munayambira ndikutambasula manja anu mokwanira, kwinaku mukuwongolera thupi lanu.
- Bwerezani ndondomekoyi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti phata lanu likhale lolimba ndi kubwerera kumbuyo nthawi yonse yochita masewera olimbitsa thupi.
Izinto zokwenza Pepani Push-Up
- **Pitirizani Kukhazikika Kwambiri:** Phatikizani maziko anu muzolimbitsa thupi zonse. Izi zidzakuthandizani kuti thupi lanu likhale logwirizana komanso kuchepetsa chiopsezo cha kuvulala kwapansi. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kumbuyo kwambiri, zomwe zingathe kusokoneza msana.
- **Mayendedwe Olamuliridwa:** Tsitsani thupi lanu pansi mowongolera mpaka pachifuwa chanu chikhudze pansi. Kankhirani thupi lanu mmbuyo pamalo oyambira mwamphamvu momwe mungathere. Pewani kulakwitsa pothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze nokha, chifukwa izi zingayambitse mawonekedwe osauka ndi kuchepetsa mphamvu zolimbitsa thupi.
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Pepani Push-Up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Pepani Push-Up?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi otsika, koma ndikofunikira kudziwa kuti ndi njira yotsogola kwambiri yokankhira mmwamba. Zimafunika mphamvu zambiri, makamaka m'mwamba ndi pachimake. Ngati ndinu oyamba, tikulimbikitsidwa kuti muyambe ndi kukankhira mawondo kapena kukankhira mawondo pang'onopang'ono kupita ku zovuta zina monga kutsika kukankhira mmwamba. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Pepani Push-Up?
- Wide Grip Decline Push-Up: Mtunduwu umafuna kuti muyike manja anu mokulirapo kuposa m'lifupi la phewa padera pa nsanja yokwezeka, kuyang'ana kwambiri mbali yakunja ya chifuwa chanu.
- Close Grip Decline Push-Up: Mwakusiyana uku, manja anu amayikidwa pafupi ndi malo okwera, akulunjika pa triceps ndi minofu yamkati ya chifuwa.
- Kutsika kwa Mwendo Umodzi: Izi zimaphatikizapo kukweza mwendo umodzi pansi pomwe mukukankha pang'onopang'ono, ndikuwonjezera zovuta pachimake chanu komanso moyenera.
- Pewani Kukankhira-Up ndi Kuzungulira: Mukakankhira mmwamba kulikonse pakutsika, mumatembenuza thupi lanu ndikukulitsa mkono umodzi ku denga. Izi zimagwira ntchito pachifuwa chanu, triceps, ndi mapewa, komanso zimagwira pakati panu.
Izinto zokufunda ezishisa ezivumelekile Pepani Push-Up?
- Makanema a Incline Bench amathandizira Decline Push-Ups potembenuza mbali yolimbitsa thupi, izi zimayang'ana pachifuwa chapamwamba ndi mapewa mwamphamvu, ndikulimbitsa thupi lonse pachifuwa.
- Close-Grip Push-Ups, monga Decline Push-Ups, amagwira ntchito pachifuwa, mapewa ndi ma triceps, koma pobweretsa manja pafupi pamodzi, amatsindika kwambiri pa triceps ndi chifuwa chamkati, zomwe zikugwirizana ndi cholinga chachikulu cha Decline Push-Ups.
Amaxabiso angamahlekwane kanye Pepani Push-Up
- Chepetsani kulimbitsa thupi kwa Push-Up
- Zochita zolimbitsa thupi pachifuwa
- Kukana njira ya Push-Up
- Momwe mungapangire Decline Push-Ups
- Zolimbitsa thupi kunyumba za chifuwa
- Zochita zolimbitsa thupi za pectorals
- Chepetsani mapindu a Push-Up
- Chepetsani Push-Up kuti mukhale ndi mphamvu pachifuwa
- Kupititsa patsogolo minofu ya pachifuwa ndi Decline Push-Up
- Kuchita masewera olimbitsa thupi opanda zida