Onetsetsani kukakamiza kumanga chifuwa, mphamvu ndi mkono ndi mapepala osagwirizana
Lembetsani kukakamizika ndi njira yabwino yothetsera ndondomeko yamakono ngati muli ndi vuto loyendetsa . Zojambulazo zimagwiritsabe ntchito mitsempha ya chifuwa chachikulu (pectoralis chachikulu ndi yaing'ono) koma imayika kupsinjika kwambiri pamakono anu ndipo imachepetsanso kuchuluka kwa kulemera kwa thupi kumene mukukweza. Onetsetsani kuti kukakamizika kumachitika pafupifupi kulikonse. Zonse zomwe mukusowa ndizakhazikika pamwamba ngati desi, khoma kapena mipando ina, ndi mphindi zingapo.
Lembetsani kukakamiza ndikumangokhalira kukangana ngati mutapeza kuti kukaniza ndi kovuta kwambiri, kapena mukuvutika kuti mukhale pansi (ndi kubwereranso) kapena omwe ali ndi mapewa, mkono kapena kuvulala kwa manja. Lembetsani kupitiliza kungakulolereni kuti mupite patsogolo kuchokera "kumbali" kuchoka pafupi ndi malo ogwiritsa ntchito khoma ndikusunthira kumtunda wapamwamba, kapena tebulo, mpando wolimba, ndikumapeto kwa sitepe yotsika kapena benchi. Kusuntha kosavuta kumeneku kumapangitsa minofu yaikulu ya chifuwa, a pectoralis aakulu ndi aang'ono.
Kuwonjezera pa kugwiritsa ntchito chifuwacho, kutsogolo kumangomanga mapewa (deltoid), mikono (triceps) komanso mndandanda wautali wa mitsempha yonse ya abs, kumbuyo, m'chiuno ndi miyendo yomwe imakhala yotetezeka komanso imateteza kugwedeza kapena kubwezeretsa mthunzi wa msana pamsinkhu. Kugwiritsa ntchito pang'onopang'ono komanso mwachangu kungakhale kovuta kwambiri ndipo kungagwiritsidwe ntchito monga gawo labwino nthawi yochita masewera olimbitsa thupi kapena kutsegula masewera olimbitsa thupi.
Kutalika kwa Kutsika
Chifukwa mutha kusintha mosavuta chinthu chomwe mukukankhira kuchokera pamene mukukhazikika mungathe kusintha pang'ono, ndipo patapita nthawi mutha kukweza pansi kuchokera pansi. Izi ndi zabwino kwa oyamba kumene, aliyense amene akuchita zakuthupi ndi abambo, ngakhale akuluakulu omwe amafunika kulimbitsa thupi kuti apititse patsogolo moyo wawo ndi ufulu wawo.
Mukhoza kuyamba ndi khoma, ndipo sabata ndi sabata amasunthira pafupi ndi pansi kufikira mutapanga makina oyambira. Kuchokera kumeneko mukhoza kugwira ntchito yanu kuti musamangidwe ngati mukufunikira kwambiri.
Khoma Lalikulu
Kutsetsereka kosautsa kwambiri kumangokhalira kumagwiritsidwa ntchito pogwiritsa ntchito khoma kuti likhalepo. Ndimagwiritsa ntchito ntchitoyi ndi okalamba ambiri omwe akuyamba kuchokera ku zero ndi kumanga. Pano pali momwe mungachite bwino:
- Imani moyang'anizana ndi khoma, ndi mapazi anu mamita pang'ono kuchokera pa khoma.
- Onetsetsani pang'ono ndikuika manja pa khoma kuti ukhale wochulukirapo kusiyana ndi mbali.
- Pewani malo ambiri. Kufalikira manja anu kwambiri kudzachepetsa kayendetsedwe ka ntchitoyi ndikuchepetsa kuchepetsa mphamvu.
- Pang'onopang'ono ndikudzikongoletsa modzidzimutsa ndikukhamukira pafupi ndi khoma ngati n'kotheka.
- Pang'onopang'ono ndikudzimangira mwadala mwa khoma mpaka zitsulo zanu zili zolunjika, koma osati zokhoma.
- Bwerezani mobwerezabwereza 20 kuti mupange mphamvu ndi kupirira.
- Ntchitoyi ikakhala yosavuta, yambani kuchepetsa zomwe mukugwiritsa ntchito, monga momwe tafotokozera m'munsimu.
The Basic Incline Push Up
Zomwe zimayendayenda zimagwiritsidwa ntchito pogwiritsa ntchito benchi, tebulo, kapena malo ena olimba omwe ali pafupi mamita atatu. Nazi momwe mungagwiritsire ntchito kalembedweyi moyenera:
- Imani moyang'anizana ndi benchi, tebulo, kapena pamphepete mwa bedi (onani pamwambapa chithunzi).
- Ikani manja anu pamphepete mwa benchi basi pang'ono mokwanira kusiyana ndi mbali.
- Sungani mapazi anu kuti manja anu ndi thupi lanu likhale lolunjika.
- Onetsetsani kuti manja anu ndi ofanana ndi thupi lanu.
- Gwiritsani ntchito kayendetsedwe ka thupi lanu poyang'ana thupi lanu molunjika.
- Apanso, sungani thupi lanu likhale lolimba ponseponse.
- Bwererani ku malo oyambira mwa kukankhira thupi lanu kutali ndi benchi mpaka zidutswa zanu zitatambasulidwa, koma osatsekedwa.
- Pitirizani kuyenda mofulumira, mobwerezabwereza.
Malangizo:
Ngati mutha kuchita 20 kapena kuposa, mutha kuchepetsa kutalika kwa benchi, kuyamba kuyendera, kupanikizika pansi, kapena kuyesayesa kukwera pamtunda wolimba, monga bata lolimba , kapena Bosu mpira upitirire.
Kuonjezerapo, mukhoza kuwapanga ndi mwendo umodzi wokwezedwa pansi kuti muthe kutsutsana ndi mphamvu zanu.