Reverse Push-up

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Reverse Push-up

The Reverse Push-up ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi ma triceps, mapewa, ndi core, omwe amapereka masewera olimbitsa thupi omwe amathandiza kuti minofu imveke bwino komanso kulimbikitsa mphamvu. Ndi yabwino kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri, omwe amayang'ana kulimbitsa thupi lawo lakumtunda komanso kulimbitsa thupi kwakukulu. Kuphatikiza Ma Reverse Push-ups m'chizoloŵezi chanu kungapangitse thupi lanu kukhala lolimba, kulimbikitsa kaimidwe kabwino, ndi kulimbitsa thupi lonse, zomwe zimapangitsa kuti zikhale zowonjezera kwa iwo omwe akufuna kukhala ndi regimen yolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Push-up

• Ikani manja anu pansi pambali pa mapewa anu, zala zikulozera kumapazi anu.
• Kankhirani thupi lanu m'mwamba mwa kuwongola manja anu, kukweza thupi lanu lakumtunda ndi chiuno pansi, kwinaku mukusunga mapazi anu ndi manja anu pansi.
• Pamwamba pa kayendetsedwe kake, thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka mawondo anu.
• Pang'onopang'ono tsitsani thupi lanu pamalo oyambira ndikuweramitsa mikono yanu, ndikumaliza kubwereza kumodzi kwa kukankhira mmbuyo.

Izinto zokwenza Reverse Push-up

• Gwirani Ntchito Yanu: Gwirani minofu ya m'mimba yanu musanayambe kukweza thupi lanu. Izi zidzakuthandizani kukhazikika thupi lanu ndikupewa zovuta zilizonse zosafunikira pamsana wanu. Kumbukirani, kukankhira kumbuyo kumayang'ana ma triceps, mapewa ndi pachimake, choncho sungani maderawo nthawi yonse yolimbitsa thupi.
• Kuyenda Koyenera: Kuti musunthe, pindani zigongono zanu ndikutsitsa thupi lanu pansi mpaka zigono zanu zipanga ngodya ya digirii 90. Kenako, kanikizani thupi lanu kuti libwerere pamalo oyambira. Onetsetsani kuti mayendedwe anu akuwongolera komanso osasunthika. Pewani kuchita masewera olimbitsa thupi mothamanga chifukwa zingayambitse mawonekedwe osayenera komanso kuvulala. Zolakwa Zomwe Muyenera Kupewa:
• Kuchulukitsa kwambiri

Reverse Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Push-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda kwa thupi. Ndikofunikira kuti muyambe ndi mtundu wosinthidwa kapena kubwereza kubwereza ngati ndinu woyamba. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ndibwinonso kukaonana ndi ophunzitsa masewera olimbitsa thupi kapena katswiri kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Push-up?

• Decline Reverse Push-up: Pakusiyana uku, mapazi anu amakhala okwera kuposa manja anu, ndikuwonjezera mphamvu yolimbitsa thupi komanso kuyang'ana kwambiri pachifuwa ndi mapewa.
• Reverse Push-up ndi Mpira Wokhazikika: Apa, mumachita masewera olimbitsa thupi ndi manja anu pa mpira wokhazikika, womwe umapangitsa pachimake chanu ndikuwongolera bwino komanso kukhazikika kwanu.
• Single Leg Reverse Push-up: Kusintha uku kumafuna kuti mukweze mwendo umodzi pansi pamene mukuchita masewera olimbitsa thupi, zomwe zimawonjezera mphamvu ndikupangitsa thupi lanu lakumunsi.
• Reverse Push-up with Resistance Band: Powonjezera magulu olimbana nawo pamasewerawa, mutha kuwonjezera kuchuluka kwazovuta ndikuphatikiza magulu ambiri aminyewa.

Izinto zokufunda ezishisa ezivumelekile Reverse Push-up?

• Mizere Yokhotakhota: Mofanana ndi Ma Push-ups, Mizere Yokhotakhota imalimbitsa minofu yam'mbuyo, kuwongolera kaimidwe ndi kukhazikika, zomwe ndizofunikira kwambiri pochita Reverse Push-ups bwino.
• Plank: Ngakhale kuti sikugwira ntchito molunjika pamanja, masewera olimbitsa thupi a Plank amalimbitsa pachimake ndikuwongolera kukhazikika kwa thupi lonse, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe olondola komanso moyenera pa Reverse Push-ups.