Tsatirani Close-Grip Push-Up

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Tsatirani Close-Grip Push-Up

The Incline Close-Grip Push-Up ndi masewera olimbitsa thupi omwe amayang'ana pa triceps, chifuwa, ndi mapewa, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akufuna kulimbikitsa maderawa ndikuwongolera thupi lawo lakumtunda. Kulimbitsa thupi kumeneku ndikwabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chazovuta zake zosinthika kutengera mulingo wopendekera. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera kutanthauzira kwa minofu, komanso zimawonjezera mphamvu ndi kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsatirani Close-Grip Push-Up

• Ndi mapazi anu molimba pansi, tambani thupi lanu kumalo odzaza matabwa, kusunga thupi lanu molunjika ndi lofanana pansi.
• Tsitsani thupi lanu ku benchi poweramitsa zigongono zanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti mutsindike kutsegulira kwa tricep.
• Kanikizani thupi lanu m'malo oyambira potambasula manja anu mokwanira, ndikusunga thupi lanu.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Tsatirani Close-Grip Push-Up

• Kuyanjanitsa Thupi: Sungani mzere wowongoka kuchokera kumutu kupita ku zidendene zanu panthawi yonse yochita masewera olimbitsa thupi. Izi zimateteza msana wanu ndikuteteza msana wanu. Pewani kulola kuti chiuno chanu chigwedezeke kapena kumbuyo kwanu, zolakwika zomwe zingayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Tsitsani thupi lanu ku benchi kapena kapamwamba pang'onopang'ono, moyendetsedwa bwino, kenaka bwererani kumalo oyambira. Izi zimawonjezera kukhudzidwa kwa minofu ndikuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Chepetsani thupi lanu mpaka chifuwa chanu chifike pafupi ndi benchi kapena bar, kenaka muzikankhira nokha mpaka manja anu atatambasula. Obwereza hafu sangapereke

Tsatirani Close-Grip Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tsatirani Close-Grip Push-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi oyandikira pafupi. Malo opendekeka angapangitse kuti masewerawa akhale osavuta kusiyana ndi kukankhira mmwamba, chifukwa amaika kulemera kochepa pa mikono ndi mapewa. Malo oyandikira amayang'ana pa triceps ndi minofu ya pachifuwa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kulemera ndi zovuta zomwe zimagwirizana ndi msinkhu wanu wolimbitsa thupi ndikuwonjezeka pang'onopang'ono. Ngati simukudziwa momwe mungachitire izi, zingakhale zopindulitsa kugwira ntchito ndi mphunzitsi kapena kuwonera phunziroli kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsatirani Close-Grip Push-Up?

• Diamond Push-Up: Mwakusiyana uku, mumayika manja anu pafupi pansi pa chifuwa chanu, ndikupanga mawonekedwe a diamondi ndi zala zanu. Izi zimayang'ana ma triceps anu kwambiri.
• Wide-Grip Incline Push-Up: Apa, mumayika manja anu mokulirapo kuposa m'lifupi mwake pamapewa pamalo okwera. Kusiyanasiyana kumeneku kumatsindika minofu yanu ya pachifuwa kuposa triceps yanu.
• One-Arm Incline Push-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi pamalo okwera, kukulitsa kwambiri vuto lamphamvu yanu yam'mwamba ndi kukhazikika.
• Push-Up-Up ndi Mapazi pa Swiss Ball: Kusiyanaku kumaphatikizapo kuyika mapazi anu pa mpira waku Swiss pamene manja anu ali pamtunda. Zimawonjezera chinthu chosakhazikika, kugwira ntchito pachimake ndikuwongolera bwino.

Izinto zokufunda ezishisa ezivumelekile Tsatirani Close-Grip Push-Up?

• Ma Diamond Push-Ups, monga Incline Close-Grip Push-Ups, amatsindika za triceps ndi minofu ya pachifuwa koma amafunikira mphamvu ndi mphamvu zambiri, zomwe zimawapangitsa kukhala ovuta kwambiri masewero olimbitsa thupi omwe angathandize kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika kwa thupi lonse.
• Zowonjezera za Tricep Extensions ndizothandizira kwambiri ku Incline Close-Grip Push-Ups pamene amadzipatula ndikuyang'ana minofu ya tricep, kuthandiza kupititsa patsogolo mphamvu ndi kutanthauzira kwa gulu la minofu iyi, yomwe ili yofunika kwambiri pochita kukankhira bwino.