Tsatani Push-Up
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Ukuxhumana kwe Tsatani Push-Up
The Incline Push-Up ndi masewera olimbitsa thupi apamwamba omwe amayang'ana pachifuwa, mapewa, ndi ma triceps pomwe akupanganso maziko kuti akhazikike. Ndi yabwino kwa oyamba kumene kapena omwe ali ndi mphamvu zochepa zam'mwamba, chifukwa ndizovuta kwambiri kusiyana ndi kukankhira mmwamba, komabe amaperekabe phindu lomanga mphamvu. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kuwongolera kaimidwe, ndikuwonjezera pang'onopang'ono kusiyanasiyana kovutirapo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsatani Push-Up
- Imani chapatali pomwe thupi lanu lapendekeka pang'ono, mapazi anu ali pansi, ndipo thupi lanu molunjika kuchokera kumutu kupita ku zidendene.
- Tsitsani thupi lanu ku benchi poweramitsa zigongono zanu, kuwongolera thupi lanu komanso pachimake chanu.
- Kankhirani thupi lanu kutali ndi benchi mpaka manja anu atatambasula, koma osatseka zigono zanu.
- Bwerezani zolimbitsa thupi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti muzikhala ndi mawonekedwe oyenera pakubwereza kulikonse.
Izinto zokwenza Tsatani Push-Up
- Kuyanjanitsa Thupi: Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kugwedeza m'chiuno kapena kukwera mmwamba, chifukwa izi zingayambitse kutsika kwa msana. Phatikizani pachimake chanu ndikufinya ma glutes anu kuti mugwirizane bwino.
- Mayendedwe Oyendetsedwa: Pewani kuthamanga kudutsa ma reps anu. Tsitsani thupi lanu mokhazikika mpaka pachifuwa chanu chatsala pang'ono kukhudza benchi kapena nsanja, kenaka kanikizireni m'mwamba pomwe mukuyambira. Izi zidzatsimikizira kuti mukugwira bwino minofu yanu osati kudalira mphamvu.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kutsitsa thupi lanu mpaka pachifuwa chanu pafupifupi kukhudza nsanja ndi
Tsatani Push-Up Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Tsatani Push-Up?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Izo zimalimbikitsidwa kwa oyamba kumene chifukwa ndizochepa kwambiri kusiyana ndi kankhani-mmwamba. Kukankhira mmwamba kumayang'ana minofu yomweyi koma imafuna mphamvu zochepa, zomwe zimapangitsa kuti akhale malo abwino oyambira omwe ali atsopano kulimbitsa thupi kapena kulimbitsa thupi. Ndikofunika nthawi zonse kuwonetsetsa mawonekedwe oyenera kuti mupewe kuvulala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsatani Push-Up?
- Wide Grip Incline Push-Up: Mukusintha uku, mumayika manja anu mokulirapo kuposa m'lifupi mwamapewa motalikirana pamalo otsetsereka, ndikulozera minofu ya pachifuwa kwambiri.
- Close Grip Incline Push-Up: Kusiyanaku kumaphatikizapo kuyika manja anu pafupi ndi malo otsetsereka, omwe amasuntha kuyang'ana ku triceps ndi mapewa anu.
- Push-Up ya Miyendo Imodzi: Kusintha kumeneku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukukankhira mmwamba pamtunda, zomwe zimatsutsa mphamvu zanu ndi mphamvu zanu.
- Push-Up-Up ndi Rotation: Mukakankhira mmwamba kulikonse, mumatembenuza thupi lanu mbali imodzi, kukulitsa mkono womwewo ku denga. Kusiyanasiyana kumeneku sikumangogwira thupi lanu lakumtunda komanso ma oblique anu ndi pachimake.
Izinto zokufunda ezishisa ezivumelekile Tsatani Push-Up?
- Ma Dumbbell Flyes: Dumbbell Flyes amathandizira Incline Push-Ups polekanitsa minofu ya pachifuwa, zomwe zingayambitse kuwonjezereka kwa minofu ya hypertrophy ndi kupititsa patsogolo mphamvu ya chifuwa chonse.
- Kuwonjeza kwa Tricep Pamwamba: Zochitazi zimakwaniritsa Incline Push-Up poyang'ana pa triceps, minofu yomwe imagwiritsidwa ntchito kwambiri pokankhira, potero kumawonjezera mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito zolimbitsa thupi.
Amaxabiso angamahlekwane kanye Tsatani Push-Up
- Kuchita masewera olimbitsa thupi pachifuwa
- Sinthani masewera olimbitsa thupi
- Kulimbitsa thupi kwapamwamba
- Kulimbitsa thupi pachifuwa kunyumba
- Zosintha za push-up
- Gwirani ntchito zolimbitsa thupi
- Kuphunzitsa mphamvu pachifuwa
- Bodyweight kukankha-mmwamba kupendekera
- Zochita zolimbitsa thupi zopanda zida
- Chizoloŵezi cholimbitsa thupi chokhala ndi ma push-ups oyenda