Sewerani Mpira Pike Kankhani mmwamba

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Iliopsoas, Pectoralis Major Sternal Head, Rectus Abdominis
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Sewerani Mpira Pike Kankhani mmwamba

The Exercise Ball Pike Push Up ndi masewera olimbitsa thupi amphamvu, athunthu omwe amayang'ana mapewa, mikono, ndi minofu yapakati, kumapereka mphamvu zazikulu komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi apakati kapena apamwamba omwe akufuna kulimbikitsa chizolowezi chawo chokankhira mmwamba. Kuphatikizira zolimbitsa thupi izi muzolimbitsa thupi zanu zimatha kukulitsa mphamvu zanu, kugwirizana, ndi mphamvu za thupi lonse, zomwe zimapangitsa kuti zikhale zowonjezera kwa iwo omwe akufuna kukhala olimba mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sewerani Mpira Pike Kankhani mmwamba

• Pang'onopang'ono pindani mpirawo kumtunda wanu mwa kukweza m'chiuno mwako mlengalenga, ndikuwongolera miyendo yanu, mpaka thupi lanu lipanga mawonekedwe a V.
• Tsitsani thupi lanu lakumtunda kumtunda poweramitsa zigongono zanu, ndikukankhira mmwamba.
• Kankhirani thupi lanu m'malo otembenuzidwa V pokulitsa zigono zanu.
• Pang'onopang'ono tsitsani m'chiuno mwanu ndikugudubuza mpirawo kumalo oyambirira a thabwa, ndikumaliza kubwerezabwereza kumodzi.

Izinto zokwenza Sewerani Mpira Pike Kankhani mmwamba

• **Kuyenda Koyendetsedwa**: Pamene mukukankhira thupi lanu m'mwamba, gwiritsani ntchito pakati panu kukweza m'chiuno mwanu ndikugudubuza mpira kumtunda wanu. Ndikofunika kupewa mayendedwe othamanga, ogwedezeka. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa kuti mugwire minofu yoyenera ndikupewa kuvulala.
• **Gwiritsani Ntchito Pakatikati Mwanu**: Zochita izi sizongokhudza mapewa ndi manja okha, komanso zapakati. Onetsetsani kuti mukugwirizanitsa minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Kulakwitsa kofala ndikungoyang'ana pa kukankhira-mmwamba ndikuyiwala za gawo la pike, zomwe zingayambitse zotsatira zochepa.
• **Kupuma

Sewerani Mpira Pike Kankhani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sewerani Mpira Pike Kankhani mmwamba?

The Exercise Ball Pike Push Up ndi kusuntha kovutirapo komwe kumafunikira mphamvu zambiri zam'mwamba, zolimbitsa thupi, komanso kukhazikika kwapakati. Nthawi zambiri sizovomerezeka kwa oyamba kumene chifukwa zimakhala zovuta kuchita bwino popanda kudziwa zambiri kapena mphamvu. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi osavuta monga kukankhira nthawi zonse kapena masewera olimbitsa thupi, ndiyeno pang'onopang'ono apite patsogolo ku masewera olimbitsa thupi monga Pike Push Up pamene mphamvu zawo ndi luso lawo likuwonjezeka. Monga nthawi zonse, ndikofunikira kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sewerani Mpira Pike Kankhani mmwamba?

• Decline Pike Push-Up: Pakusiyana uku, mapazi anu amakwezedwa pa benchi kapena sitepe, kuonjezera kukana ndikulunjika pachifuwa chapamwamba ndi mapewa kwambiri.
• Pike Push-Up ndi Slider: Mtunduwu umagwiritsa ntchito zotsetsereka pansi pa mapazi anu, kukulitsa zovuta zakuyenda kwa pike ndikupangitsa pachimake chanu mogwira mtima.
• Pike-Leg-Lingle-Leg Push-Up: Kusiyanaku kumaphatikizapo kukweza mwendo umodzi pansi panthawi ya kukankhira, kuonjezera vuto lokhazikika ndikugwira ntchito zotsekemera ndi zomangira za mwendo wokwezedwa.
• Pike Push-Up ndi Resistance Band: Mwa kulumikiza gulu lotsutsa m'chiuno mwanu ndikulisunga pamalo okhazikika patsogolo panu, kusiyanasiyana kumeneku kumawonjezera kukana pakukankha, ndikupangitsa kukhala kovuta kwambiri kwa thupi lanu lakumtunda.

Izinto zokufunda ezishisa ezivumelekile Sewerani Mpira Pike Kankhani mmwamba?

• Decline Push-ups: Zochita izi zimakwaniritsa Zochita Zolimbitsa Thupi Pike Push mmwamba momwe zimayang'ana magulu ofanana a minofu, makamaka mapewa ndi triceps, komanso kuphatikiza minofu ya pachifuwa, kukulitsa mphamvu yakumtunda kwa thupi lofunikira kuti pike push up.
• Mapulani: Mapulani ndi masewera olimbitsa thupi omwe amathandiza kwambiri chifukwa amalimbitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi ya Exercise Ball Pike Push up, motero kuwonjezera mphamvu ya masewera olimbitsa thupi.