Kuvhara-kubata Push-up
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Overview:
The Close-grip Push-up ibasa rinobatsira zvikuru rinonyanya kunanga triceps, chipfuva, uye mhasuru dzepakati, zvichipa kurovedza muviri kwepamusoro. Yakakodzera vanhu pamazinga ese ekusimba, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, nekuda kwekuoma kwayo kuchinjika zvichienderana nekumira kwemuviri. Vanhu vangada kuita chiitwa ichi sezvo chisingabatsiri chete mukuvaka simba retsandanyama uye kutsungirira asiwo chinovandudza muviri uye kugadzikana pasina kudiwa kwechero mudziyo unokosha.
Table of Contents
Instructions
Step-by-step guide:
- Batanidza musimboti wako uye chengetedza musana wako wakadzikama, kuve nechokwadi kuti muviri wako uri mumutsara wakatwasuka kubva kumusoro kusvika kune zvitsitsinho.
- Dzikisa muviri wako nekukotamisa magokora ako, uchiachengeta padyo nemuviri wako, kusvikira chipfuva chako changova pamusoro peuriri.
- Sunda muviri wako uchidzokera kunzvimbo yekutanga, uchichengeta magokora ako padyo nemuviri wako mukati mekufamba.
- Dzokorora chiitwa chenhamba yako yaunoda yekudzokorora, kuve nechokwadi chekuchengetedza fomu rakakodzera mukati mese.
Exercise Tips:
- ** Chengetedza Kurongeka Kwemuviri **: Muviri wako unofanirwa kuumba mutsara wakatwasuka kubva kumusoro wako kusvika kuzvitsitsinho zvako. Dzivisa kukwenya musana wako kana kuregeredza chiuno chako pasi, izvo zvinogona kuisa kushushikana kusingakoshi kumusana wako. Batanidza yako musimboti uye kusvina glutes yako kuchengetedza iyi kurongeka panguva yese yekurovedza muviri.
- ** Inodzorwa Movement **: Dzivisa kumhanya mukufamba. Dzikisa muviri wako nenzira yakadzora kusvika chipfuva chako chapotsa chabata pasi, wobva wasundidzira uchidzokera kunzvimbo yekutanga. Izvi zvinozoita kuti iwe unobata zvizere tsandanyama dzako uye kwete kuvimba nekumhanya.
- **Elbow Position**: Chikanganiso chakajairika kuputika magokora, izvo zvinogona kuisa kunetseka pamapfudzi ako.
FAQ
Can beginners do the Kuvhara-kubata Push-up?
Ehe, vanotanga vanogona kuita Yekuvhara-kubata Push-up kurovedza. Zvisinei, zvakakosha kuziva kuti chiitiko ichi chinogona kuva chakaoma kudarika kutsika-up-up sezvo ichinyanya kusimbisa triceps. Vatangi vekutanga vanofanira kutanga zvishoma nezvishoma, kutarisa kuchengetedza fomu yakakodzera, uye zvishoma nezvishoma kuwedzera kudzokorora kwavo sezvo simba ravo rinowedzera. Kana zvakanyanya kuoma, vanogona kushandura chiitwa nekuzviita pamabvi pane zvigunwe zvavo. Senguva dzose, ipfungwa yakanaka kubvunza nyanzvi yekusimbisa muviri kuti uone kuti maekisesaizi ari kuitwa nemazvo uye zvisina njodzi.
What are common variations of the Kuvhara-kubata Push-up?
- Triceps Push-ups: Mumusiyano uyu, iwe unochengeta magokora ako akavharirwa padyo nemuviri wako paunenge uchiita kusundira kumusoro, uchiisa zvakanyanya kusimbisa pamatriceps.
- Spiderman Push-ups: Izvi zvinosanganisira kuunza ibvi rimwe kugokora kune rumwe rutivi paunenge uchidzikisa muviri wako, uchishanda obliques pamwe chete nemaoko nechipfuva.
- Dive Bomber Push-ups: Kusiyana uku kunosanganisira kutanga munzvimbo yakadzika imbwa, kusvetuka pasi sekunge uri kunyura pasi pebhari, uye kusundira kumashure, kunanga pamapfudzi, chifuva, uye triceps.
- T-push-ups: Kusiyana uku kunosanganisira kuita nguva dzose kusunda-kumusoro, asi paunosundira kumashure, tenderera muviri kune rumwe rutivi, uchisimudza ruoko kune rumwe rutivi rwakananga padenga, uchishanda mafudzi nepakati.
What are good complementing exercises for the Kuvhara-kubata Push-up?
- Diamond Push-ups: Ichi chiito chinosanganisira kuiswa kwemaoko kwakamanikana kwakafanana nekuvhara-kubata-push-ups, uye inowedzera kuwedzera basa pa triceps uye mhasuru dzechipfuva, zvichibatsira mukusimudzirwa kwesimba repamusoro uye kugadzikana.
- Plank: Kunyange zvazvo basa iri rinotarisa musimboti, rinosimbisawo mapendekete uye triceps, mhasuru dzinonyanya kubatanidzwa mu-close-grip push-ups, nokudaro zvichivandudza chimiro chakazara uye kutsungirira mune idzi push-ups.
Related keywords for Kuvhara-kubata Push-up:
- Close-grip push-up Workout
- Bodyweight triceps exercise
- Upper ruoko kusimbisa zviitwa
- Bodyweight push-up kusiyana
- Kuvhara-kubata push-up fomu
- Kudzidzira kumba kwe triceps
- Hapana midziyo yekurovedzera ruoko
- Close-grip push-up technique
- Triceps Workout nehuremu hwemuviri
- Zviitwa zvesimba repamusoro remuviri