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Wide Push-up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Wide Push-up

The Wide Push-up ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri chifuwa, mapewa, ndi triceps, komanso akugwira minofu yapakati. Ndizoyenera aliyense amene akuyang'ana kuti apange mphamvu zapamwamba za thupi ndikuwongolera thanzi lawo, kuyambira oyamba kumene mpaka othamanga apamwamba. Anthu angafune kuphatikizira ma Wide Push-ups muzochita zawo zolimbitsa thupi chifukwa champhamvu yake pakuwonjezera kutanthauzira kwa minofu, kulimbikitsa kaimidwe kabwinoko, ndikuwongolera mphamvu zathupi lonse popanda kufunikira kwa zida zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Push-up

  • Sungani mapazi anu pamodzi ndi thupi lanu molunjika pamene mukutsitsa thupi lanu popinda zigongono zanu.
  • Onetsetsani kuti pachimake chanu cholimba ndi mutu wanu osalowerera ndale, kuyang'ana pansi.
  • Chepetsani thupi lanu mpaka chifuwa chanu chatsala pang'ono kukhudza pansi, kuonetsetsa kuti zigono zanu zikutuluka pamene mukutsika.
  • Kankhirani thupi lanu m'malo pomwe mukuyambira, mukutambasula manja anu mokwanira koma osawatsekera kunja, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Wide Push-up

  • Khalani ndi Thupi Lolunjika: Ndikofunikira kuti thupi lanu likhale lolunjika kuchokera kumutu mpaka zidendene panthawi yonse yolimbitsa thupi. Pewani kugwedeza m'chiuno kapena kukweza matako anu, chifukwa izi zingayambitse kupsinjika kwa msana. Tangoganizani mzere wowongoka kuchokera kumutu kupita ku zidendene zanu ndikuyesera kusunga izi muzochita zonse.
  • Kuyenda Koyendetsedwa: Pewani kuthamanga kukankha-mmwamba. Onetsetsani kuti mukutsitsa thupi lanu mokhazikika mpaka pachifuwa chanu chatsala pang'ono kukhudza pansi, ndikukankhiranso mmwamba pamalo oyambira. Kuyenda koyendetsedwa kumeneku kudzathandiza kugwirizanitsa minofu yonse yofunikira ndikuchepetsa chiopsezo cha kuvulala.
  • Kupumira Koyenera: B

Wide Push-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide Push-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wide Push-up. Komabe, zitha kukhala zovuta kwambiri kwa oyamba kumene chifukwa zimafunikira mphamvu ndi kukhazikika pang'ono kuposa kukankhira kokhazikika. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe osati kuchuluka. Ngati ndizovuta kwambiri, amatha kuyamba ndi matembenuzidwe osinthidwa monga kukankhira pa mawondo awo kapena kukhoma mpaka atapanga mphamvu. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide Push-up?

  • Diamond Wide Push-up imaphatikizapo kuyika manja anu moyandikana ndikusunga mawonekedwe ambiri, zomwe zimapangitsa kuti pakhale vuto lalikulu ku triceps ndi mapewa.
  • The Staggered Wide Push-up imaphatikizapo kuyika dzanja limodzi patsogolo kuposa linalo, zomwe zimatsutsa kukhazikika kwanu komanso kulunjika magulu osiyanasiyana a minofu.
  • Single Arm Wide Push-up imaphatikizapo kukweza mkono umodzi pansi, zomwe zimawonjezera zovuta ndikuwongolera minofu yokhazikika pakatikati ndi m'munsi mwa thupi lanu.
  • Plyometric Wide Push-up imaphatikizapo kukankhira pansi ndi mphamvu zokwanira kuti mukweze manja anu pansi, zomwe zimaphatikizapo mphamvu zophulika muzochita zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Wide Push-up?

  • The Incline Push-Up imagwirizananso ndi Wide Push-Up chifukwa imayika kwambiri mbali yapansi ya chifuwa ndi mapewa, zomwe zingathandize kupititsa patsogolo kukula kwa chifuwa ndi mphamvu.
  • Dumbbell Bench Press ndi ntchito ina yopindulitsa yomwe imathandizana ndi Wide Push-Up monga momwe imalola kusuntha kwakukulu, potero kugwiritsira ntchito minofu ya pachifuwa m'njira yosiyana ndi kulimbikitsa kukula kwa minofu ndi mphamvu.

Amaxabiso angamahlekwane kanye Wide Push-up

  • Wide Push-up Workout
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Kuchita masewera olimbitsa thupi kunyumba
  • Wide grip kukankha-mmwamba
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa chifuwa
  • Wide kaimidwe kukankha-mmwamba
  • Kuchita masewera olimbitsa thupi opanda zida
  • Kukankhira m'manja kwakukulu
  • Kusintha kwamphamvu kwa chifuwa.