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Pewani Kugwada Kukankhira pa Bokosi

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 Pewani Kugwada Kukankhira pa Bokosi

The Decline Kneeling Push-up on Box ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pachifuwa, mapewa, ndi triceps, komanso kugwirizanitsa minofu yapakati. Kusiyanasiyana kwa chikhalidwe cha kukankhira mmwamba ndi koyenera kwa oyamba kumene ndi omwe ali ndi mphamvu zochepa za thupi, chifukwa amachepetsa kulemera kwa thupi komwe munthu ayenera kukweza. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kupititsa patsogolo mphamvu za thupi, kupititsa patsogolo kupirira kwa minofu, ndikulimbikitsa kukhazikika kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pewani Kugwada Kukankhira pa Bokosi

  • Mosamala kwezani mapazi anu pabokosi, imodzi imodzi, kuti mukhale pamalo okwera a thabwa ndipo thupi lanu likupanga ngodya yotsika.
  • Kusunga pachimake chanu, msana wanu mowongoka, ndi khosi lanu molingana ndi msana wanu, tsitsani thupi lanu pansi poweramitsa zigono zanu.
  • Limbikitsani thupi lanu mmbuyo mwa kukulitsa zigono zanu, mpaka manja anu atatambasulidwa, ndikusunga thupi lanu.
  • Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Pewani Kugwada Kukankhira pa Bokosi

  • **Sungani Mzere Wowongoka wa Thupi**: Mukatsitsa ndikugwada pansi, ndikofunikira kuti thupi lanu likhale lolunjika kuchokera kumutu mpaka mawondo. Pewani kumangirira msana wanu kapena kusiya m'chiuno mwanu pansi, chifukwa izi zingayambitse kuvulala kwa msana.
  • **Mayendedwe Oyendetsedwa**: Tsitsani thupi lanu ku bokosi mowongolera, kuwonetsetsa kuti zigongono zanu zimapindika mpaka ma degree 90. Pewani kutsika mwachangu chifukwa izi zitha kuvulaza. Mofananamo, pewani kubwereza-bwereza pomwe simukudzitsitsa - izi zidzachepetsa mphamvu ya masewerawo.
  • **Gwiritsani Ntchito Pakatikati Yanu**: Sungani minofu ya m'mimba mwanu nthawi zonse

Pewani Kugwada Kukankhira pa Bokosi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pewani Kugwada Kukankhira pa Bokosi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Decline Kneeling Push-up on Box, koma zitha kukhala zovuta kwambiri kuposa kukankha pafupipafupi. Zochita izi zimayang'ana minofu yakumtunda, makamaka pachifuwa, mapewa, ndi triceps. Oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera. Ndikofunikiranso kuwonetsetsa kuti bokosi kapena nsanja yomwe ikugwiritsidwa ntchito ndi yolimba komanso yotetezeka kuti musavulale. Ngati ndizovuta kwambiri, oyamba kumene angayambe ndi kukankhira mawondo nthawi zonse kapena kukankhira khoma ndikupita patsogolo pang'onopang'ono ku zovuta zina.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pewani Kugwada Kukankhira pa Bokosi?

  • Push-up: Kusinthaku kumaphatikizapo kuyika manja anu pansi ndi mawondo anu pa nsanja yokwezeka kapena bokosi, kutembenuza mbali ya kukankhira pansi ndikuloza minofu yosiyana m'thupi lanu.
  • Kuchepetsa Kugwada Kukankhira Mmwamba ndi Ma Resistance Band: Kusinthaku kumaphatikizapo kuteteza magulu otsutsa kumbuyo kwanu pamene mukuchita masewera olimbitsa thupi, kuonjezera zovuta komanso kulimbitsa thupi.
  • Decline Kneeling Push-up with Medicine Ball: Kusiyanaku kumaphatikizapo kuyika dzanja limodzi pa mpira wamankhwala pamene mukuchita masewera olimbitsa thupi, zomwe zimapangitsa kuti mukhale ndi mphamvu, mphamvu, ndi kugwirizana.
  • Decline Kneeling Push-up pa BOSU Ball: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi manja anu pa mpira wa BOSU, womwe umawonjezera chinthu chosakhazikika komanso kusintha.

Izinto zokufunda ezishisa ezivumelekile Pewani Kugwada Kukankhira pa Bokosi?

  • Dumbbell Bench Press: Zochita izi zimakwaniritsa Kuchepetsa Kneeling Push-up pa Bokosi powonjezera chinthu chophunzitsira kukana, chomwe chingathandize kuwonjezera mphamvu ndi minofu pachifuwa, mapewa, ndi manja.
  • Plank: Ngakhale kuti Decline Kneeling Push-up on Box makamaka imayang'ana kumtunda kwa thupi, ntchito ya Plank imathandizira kulimbikitsa minofu yapakati, yomwe imagwiranso ntchito panthawi ya kukankhira, potero kumapangitsa kuti ntchito zonse zitheke komanso kukhazikika.

Amaxabiso angamahlekwane kanye Pewani Kugwada Kukankhira pa Bokosi

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kusiyana kwa kukankhira mawondo
  • Chepetsani kukankhira pabokosi
  • Zochita zolimbitsa chifuwa
  • Njira zolimbikitsira thupi
  • Zolimbitsa thupi kunyumba
  • Chepetsani kalozera wokankhira mmwamba
  • Zochita zokankhira m'bokosi
  • Kugwada kukankhira mmwamba pachifuwa
  • Bodyweight kuchepa kukankha-mmwamba pa bokosi