Tembenuzani Kankhani-mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Obliques, Pectoralis Major Sternal Head
• Amashwa eqhapho: , Adductor Longus, Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Pectineous, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii

Ukuxhumana kwe Tembenuzani Kankhani-mmwamba

The Rotate Push-up ndi masewera olimbitsa thupi omwe amapangitsa kuti thupi likhale lamphamvu, limapangitsa kukhazikika kwapakati, ndikuwonjezera kusinthasintha kwathunthu. Ndizoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, omwe akufuna kukulitsa chizoloŵezi chawo cholimbikira. Kuphatikizirapo Mapush-ups muzolimbitsa thupi zanu kungathandize kupanga magulu angapo a minofu nthawi imodzi, kulimbikitsa thupi labwino, ndikuwonjezera zovuta paulendo wanu wolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tembenuzani Kankhani-mmwamba

• Tsitsani thupi lanu pansi, sungani pakati panu ndi zigono zanu pafupi ndi thupi lanu.
• Kankhirani mmbuyo kumalo oyambira, koma pamene mukutero, sinthani kulemera kwanu ku dzanja lanu lamanzere, tembenuzani thupi lanu kumanja, ndi kukweza dzanja lanu lamanja kumlengalenga, ndikumaliza m'mbali mwa thabwa.
• Tsitsani dzanja lanu lamanja kubwerera kumalo oyambira ndikubwereza kukankhira mmwamba, nthawi ino mukusuntha kulemera kwanu kudzanja lanu lamanja ndikuzungulira thupi lanu kumanzere, kukweza dzanja lanu lamanzere kupita kumwamba.
• Pitirizani kusinthana mbali ndi rep iliyonse, kuwonetsetsa kuti mukukhalabe ndi pakati komanso mzere wowongoka wa thupi panthawi yonse yolimbitsa thupi.

Izinto zokwenza Tembenuzani Kankhani-mmwamba

• **Mayendedwe Olamuliridwa**: Mukamazungulira, chitani izi pang'onopang'ono komanso molamulidwa. Kuthamanga mothamanga kungayambitse mawonekedwe osauka, omwe angayambitse kuvulala. Mukakankhira mmwamba, tembenuzani thupi lanu mbali imodzi ndikuwonjeza mkono womwewo kumtunda, kupanga mawonekedwe a T ndi thupi lanu.
• **Pewani Kutsekereza Msana Wanu **: Cholakwika chofala ndikusiya msana wanu kugwedezeka kapena kupindika panthawi yolimbitsa thupi. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikuchepetsa mphamvu ya masewerawo. Phatikizani minofu yanu yayikulu muzochita zolimbitsa thupi kuti mukhale ndi mzere wowongoka kuchokera kumutu mpaka zidendene zanu.
• **Osadumpha Kuzungulira**: Zina

Tembenuzani Kankhani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tembenuzani Kankhani-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rotate Push-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda kwa thupi. Oyamba kumene ayenera kuyamba ndi zoyambira zoyambira ndipo pang'onopang'ono aziphatikiza zosintha zapamwamba kwambiri monga kusinthasintha kwanthawi zonse m'chizoloŵezi chawo pamene mphamvu zawo zikukula. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kusintha masewerawo pochita mawondo mpaka atakhala ndi mphamvu zambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tembenuzani Kankhani-mmwamba?

• Spiderman Rotate Push-up: M'bukuli, pamene mukutsitsa thupi lanu pansi, bweretsani bondo limodzi mpaka m'chigongono chanu mbali imodzi. Pamene mukukankhira mmbuyo, tembenuzani thupi lanu kumbali imodzi ndikuwonjeza mkono wanu padenga.
• One Arm Rotate Push-up: Uku ndikusintha kotsogola, komwe mumakankhira mmwamba ndi dzanja limodzi pansi ndipo linalo molunjika patsogolo panu. Pamene mukukankhira mmwamba, tembenuzani thupi lanu kumbali ya mkono wotambasula.
• Mapazi Okwezeka Atembenuzani Kankhani-mmwamba: Kusinthaku kumaphatikizapo kuyika mapazi anu pamalo okwera. Pamene mukukankhira mmwamba ndikubwerera mmwamba, tembenuzani thupi lanu kumbali imodzi ndikukweza mkono wanu ku denga.
• Mpira Wamankhwala

Izinto zokufunda ezishisa ezivumelekile Tembenuzani Kankhani-mmwamba?

• Mountain Climbers: Zochita izi sizimangowonjezera kulimbitsa thupi kwa cardio komanso zimagwiranso ntchito m'magulu a minofu omwewo monga Rotate Push-ups, monga mapewa, triceps, ndi core, potero kumapangitsa mphamvu zonse ndi kupirira.
• Mizere ya Dumbbell : Zochitazi zimakwaniritsa Rotate Push-ups polimbitsa msana ndi biceps, kupereka masewera olimbitsa thupi apamwamba ndikuthandizira kukhazikika kwa thupi panthawi yoyendayenda.