Push-Up Close-grip kuchokera ku Dumbbell

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Migergo
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Push-Up Close-grip kuchokera ku Dumbbell

Push-Up Close-grip off Dumbbell ndi masewera ovuta omwe amalimbana ndi chifuwa, triceps, ndi minofu yapakati, kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika. Ndi yabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa chizoloŵezi chawo cholimbitsa thupi komanso kuwongolera kamvekedwe ka minofu. Kuphatikizira zolimbitsa thupi izi muzakudya zanu kumatha kukulitsa mphamvu zanu zokankhira, kulimbikitsa kuwongolera bwino kwa thupi, komanso kupititsa patsogolo ntchito zamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Push-Up Close-grip kuchokera ku Dumbbell

• Dzikhazikitseni pamalo okwera matabwa, kugwira zogwirira ntchito za ma dumbbells ndi manja anu kuyang'ana mkati, ndipo manja anu ali pafupi kuposa m'lifupi mwake mapewa.
• Tsitsani thupi lanu poweramitsa zigongono zanu, kuzisunga pafupi ndi thupi lanu, mpaka chifuwa chanu chili pamwamba, ndikuwonetsetsa kuti thupi lanu likhale lolunjika komanso kuti mutu wanu ukhale wosalowerera ndale.
• Limbikitsani thupi lanu mmwamba kumalo oyambira ndikuwongola manja anu, ndikusunga thupi lomwelo.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti fomu yanu ikhale yolondola nthawi yonseyi.

Izinto zokwenza Push-Up Close-grip kuchokera ku Dumbbell

• Kuyanjanitsa Thupi: Sungani thupi lanu molunjika kuchokera kumutu mpaka zidendene. Awa ndi malo a thupi lanu panthawi yonse yolimbitsa thupi. Pewani kupindika msana wanu kapena kukweza matako anu, chifukwa izi ndi zolakwika zofala zomwe zingayambitse kupweteka kwa msana kapena kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Tsitsani thupi lanu mpaka chifuwa chanu chili pamwamba pa nthaka, kenaka kanikizani thupi lanu mmwamba, kukulitsa manja anu mokwanira. Onetsetsani kuti mukuchita mayendedwe oyendetsedwa bwino kuti musavulale komanso kuti masewerawa agwire bwino ntchito. Pewani kuthamangitsa mayendedwe kapena kugwiritsa ntchito mphamvu kuti mukweze nokha.
• Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu ndikupuma pamene mukukankhira thupi lanu

Push-Up Close-grip kuchokera ku Dumbbell Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Push-Up Close-grip kuchokera ku Dumbbell?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Push-Up Close-grip off Dumbbell, koma angafunikire kusintha kuti agwirizane ndi mphamvu zawo zamakono komanso kulimba kwawo. Ngati woyambitsa akuwona kuti izi ndizovuta kwambiri, amatha kuzisintha mwa kukankhira mawondo awo m'malo mwa zala zawo, kapena kugwiritsa ntchito ma dumbbells opepuka. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera kuti musavulale. Komanso, kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa poyambitsa masewera olimbitsa thupi nthawi zonse ndikwabwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Push-Up Close-grip kuchokera ku Dumbbell?

• "Mapazi Okwezeka Pafupi-Grip Push-Up off Dumbbell": M'bukuli, mapazi anu amaikidwa pamalo okwera ngati benchi kapena sitepe, yomwe imasuntha kulemera kwa thupi lanu lakumtunda ndikuwonjezera masewera olimbitsa thupi.
• "Single Arm Close-Grip Push-Up off Dumbbell": Kusiyanasiyana kovuta kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi pa dumbbell ndi wina pansi, zomwe zimapangitsa kuti thupi likhale bwino komanso kulimbikitsa pakati.
• "Close-Grip Push-Up off Dumbbell with Resistance Band": Kuonjezera gulu lotsutsa kuzungulira msana wanu pamene mukuchita masewera olimbitsa thupi kumawonjezera vuto ndikuthandizira kumanga mphamvu ndi minofu mofulumira.
• "Close-Grip Push-Up off Dumbbell with Knee Tuck": Kusintha kwapamwamba kumeneku kumaphatikizapo kukweza mawondo anu pachifuwa chanu pambuyo.

Izinto zokufunda ezishisa ezivumelekile Push-Up Close-grip kuchokera ku Dumbbell?

• Mapush-Ups a Diamondi: Poyika manja anu moyandikana panthawi yochita masewerawa, simumangokhalira pachifuwa, monga kukankhira kwachikhalidwe, komanso ma triceps ndi mapewa, mofanana ndi kukankhira pafupi-pafupi, motero kumawonjezera mphamvu ndi mphamvu. kupirira kwa magulu a minofu awa.
• Kupititsa patsogolo kwa Tricep ndi Dumbbell: Zochitazi zimayang'ananso ma triceps, ofanana ndi kutsekeka kwapafupi, ndipo kugwiritsa ntchito dumbbell kumathandizira kukulitsa kukana komanso kukula kwa minofu, komanso kukulitsa kukhazikika kwanu ndi kugwirizana.