Spider Crawl Kankhani-mmwamba

• Inhloko yeziNdawo: Ihanyoko, Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis

Ukuxhumana kwe Spider Crawl Kankhani-mmwamba

Spider Crawl Push-up ndi masewera olimbitsa thupi omwe amaphatikiza maphunziro amtima ndi kulimbikitsa minofu, kulunjika pachifuwa, mapewa, triceps, ndi pachimake. Ndiwoyenera kwa anthu okonda zolimbitsa thupi pamlingo wocheperako mpaka wapamwamba kwambiri, kufunafuna chizolowezi chovuta kuti awonjezere mphamvu zawo zonse zathupi ndi nyonga. Anthu amatha kusankha masewerawa chifukwa amatha kuwotcha zopatsa mphamvu, kuwongolera bwino komanso kugwirizanitsa, komanso kupanga minofu yowonda, nthawi zonse kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Spider Crawl Kankhani-mmwamba

• Tsitsani thupi lanu molunjika pansi ndikuwongolera, ndikusunga msana wanu molunjika komanso pachimake chanu.
• Pamene mukukankhira mmwamba kuchokera pansi, nthawi yomweyo kwezani bondo lanu lakumanja molunjika ku chigongono chakumanja, kutengera mayendedwe a kangaude amene akukwawa.
• Bweretsani phazi lanu lakumanja pamalo ake pomwe mukutsitsa thupi lanu kuti mukankhirenso mmwamba.
• Bwerezani ndondomekoyi ndi bondo lanu lakumanzere ndi chigongono pamene mukukankhira mmwamba kachiwiri, mosinthana mbali ndi kukankhira kotsatira kulikonse.

Izinto zokwenza Spider Crawl Kankhani-mmwamba

• Chiyanjano Chachikulu: Kuchita izi kumafuna kuchitapo kanthu mwamphamvu. Onetsetsani kuti thupi lanu likhale lolunjika momwe mungathere pamene mukuyenda. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kukwera, zomwe zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Ndikofunikira kuti musunthe kukwera-mwamba ndi mwendo uliwonse ndikuwongolera kuti mugwire bwino minofu ndikupewa kuvulala.
• Kuwongolera Mpweya: Kulakwitsa kwina kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi. Onetsetsani kuti mukupuma pafupipafupi komanso motsatizana. Pumani mpweya monga iwe

Spider Crawl Kankhani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Spider Crawl Kankhani-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spider Crawl Push-up, koma zingakhale zovuta chifukwa zimafuna mphamvu, mphamvu, ndi kugwirizana. Ndikofunikira kuti muyambe ndi kukankhira koyambira ndikupita patsogolo pang'onopang'ono kupita kumitundu yapamwamba kwambiri monga Spider Crawl Push-up. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusintha masewera olimbitsa thupi ngati kuli kofunikira kuti mupewe kuvulala. Ngati simukudziwa, ndibwino kuti mufunse malangizo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Spider Crawl Kankhani-mmwamba?

• Spider Crawl Push-Up with Knee Tuck: Mukusintha uku, mumakweza bondo lanu molunjika pachigongono chanu pakukankha kulikonse, zomwe zimawonjezera chinthu china chazidziwitso zapakati komanso kusanja.
• Spider Crawl Push-Up With Leg Lift: Kusiyanaku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukukankhira mmwamba, zomwe zimawonjezera vuto lanu la glutes ndi kumbuyo kwanu.
• Plyometric Spider Crawl Push-Up: Uku ndikusintha kotsogola komwe mumakankhira thupi lanu pansi pamtunda wa kukankhira mmwamba, ndikuwonjezera mphamvu ndikugwiritsa ntchito mphamvu zanu zophulika.
• Spider Crawl Push-Up with Shoulder Tap: Mukakankhira mmwamba kulikonse, gwirani phewa lanu loyang'ana ndi dzanja lanu, zomwe zimawonjezera vuto lokhazikika ndikupangitsa pakati panu mwamphamvu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Spider Crawl Kankhani-mmwamba?

• Mapush-ups Achikhalidwe: Kukankha kwachikhalidwe kumathandiza kulimbikitsa chifuwa, mapewa, ndi minofu ya mkono, zomwe zimagwiritsidwa ntchito kwambiri panthawi ya Spider Crawl Push-up, motero kumapangitsa luso lochita bwino kwambiri.
• Okwera Mapiri: Okwera mapiri ndi masewera olimbitsa thupi omwe samangolimbitsa pachimake, komanso amapangitsa kuti mtima ukhale wolimba komanso wolimba mtima, zomwe zimakhala zopindulitsa pakuyenda kosalekeza ndi chipiriro chofunikira mu Spider Crawl Push-up.