Push Ups Pangani Thupi Lalikulu ndi Mphamvu Zazikulu
Kupitiliza kumangokhala ntchito yopambana yomwe imamangirira thupi ndi mphamvu zakuya. Kuchita bwino, ndizochita masewera olimbitsa thupi omwe amagwiritsa ntchito minofu, mapewa, triceps, back, abs komanso miyendo.
Mmene Mungapangire Kukonzekera Kwangwiro
- Pita pansi pamagulu onse anayi, kuyika manja anu pang'ono kusiyana ndi mapewa anu.
- Yambani miyendo yanu kuti muteteze manja ndi zala. Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi popanda kugwedeza pakati kapena kugwedeza kumbuyo kwanu. Mukhoza kuyimitsa mapazi kuti muyandikire limodzi kapena pang'ono pokha malingana ndi zomwe zimakhala zabwino kwa inu.
- Musanayambe kayendetsedwe kalikonse, mgwirizaninso abs ndi kumanga maziko anu pokoka mkanda wanu kumimba kwanu. Sungani zolimba pachimake chonse kupitiliza.
- Lembani pamene mukugwedezeka pang'onopang'ono ndikudzichepetsetsa nokha mpaka mphutsi zanu ziri pa 90 degree mbali.
- Exhale pamene mukuyamba kugwiritsira ntchito minofu ya chifuwa chanu ndikukankhira mmwamba manja anu kumalo oyambira. Musatseke zitsulo; aziwasunga pang'ono.
Bwerezani mobwerezabwereza mobwerezabwereza monga momwe mumachitira nthawi zonse.
Kodi Mungatani Kuti Muzichita Zinthu Zambiri?
Mukhoza kugwiritsa ntchito njira zingapo zosavuta kuti mukhale ndi mphamvu komanso chipiriro kuti mupitirize kukweza. Izi ndi zothandiza kwa iwo omwe apita kukayezetsa magazi (monga Army Physical Fitness Test ). Zimatengera nthawi, khama komanso njira yowonongeka, koma kuchita zambiri kumakhala kosatheka.
Njira imodzi yomwe imatchuka komanso kuti mavuto ambiri pa intaneti akugwiritsidwa ntchito ndi Mmodzi Wowonjezera Njira Yowonjezera.
Izi ndi pamene tsiku limodzi mumapanga kukankhira, ndiye tsiku lachiwiri mumapanga mapulaneti awiri, ndi zina zotero.
Sinthani Kusiyanasiyana
Chimodzi mwa zinthu zazikulu zokhudzana ndi kukankhira mmwamba ndikuti mwa kusinthasintha zochitika zomwe mungasinthe zotsitsimutsa minofu yanu. Izi ndizofunikira chifukwa thupi lathu lingakhale losauka ndipo pamene izi zimachitika simungapindule kwambiri ndi masewera olimbitsa thupi.
M'munsimu pali kusiyana komwe kulipo (zochokera zosavuta kwambiri) zomwe zingathe kuonetsetsa kuti thupi lanu likupindulabe.
- Onetsani Kuphwanya Ups
- Ngati muyeso wonyamulira ndi wovuta kwambiri, mungayambe mwa kukankhira pakhoma, tebulo kapena mpando wolimba. Imani maulendo angapo kutali ndi chinthu chomwe mukugwiritsa ntchito ndipo gwiritsani ntchito njira yomweyi yomwe ili pamwambapa kuti mudzichepetse nokha mpaka zidutswazo ndi madigiri 90 ndikukweza. Sungani inu pachimake mwamphamvu nthawi yonse.
- Kobvala Koyenda Push Ups
Izi ndizosinthidwa zomwe zimasinthidwa zomwe zimachitidwa pamadzulo osati pamapazi. Onetsetsani kuti maondo, chiuno ndi mapewa muziwongolera molunjika; anthu ambiri amakhala ndi chizoloŵezi chogulira pachiuno ngati kuti mukugwada, koma iyi ndi njira yolakwika. - Stability Ball Push Ups
Ngati mwakonzeka kusunthira pamsinkhu woyambira ndi kuwonjezera ntchito yowakhazikika ntchito yesetsani kukhazikika bata. Kusiyana kumeneku kumapangitsa kuti vutoli likhale lovuta komanso labwino. Kuwonjezera kufunika kwa ndalama kumachititsa ena kukhala ndi mphamvu zabwino, kotero onetsetsani kuti mutha kuchita pafupifupi 20 zofunikira kuti muthe kuyesera. - Sakanizani Lat Row
Kupitiliza kumapangitsa kuti zonsezi zikhale zopanda ungwiro, koma kuwonjezereka kochepa kwa kayendetsedwe kake ndipo muli ndi thupi lonse lakumwamba . Kusiyana kumeneku kumaphatikizapo kusintha mizere ya dumbbell latsi pamwamba pa rep rep. Kusintha kumeneku kumawonjezera kuchuluka kwa masewerowa, kumapangitsa kuti zikhale zolimba kwambiri ndipo zimayambitsa minofu ya latissimus dorsi (kumbuyo).
- Medicine Ball Push Up
Gwiritsani ntchito ndondomeko yokakamizidwa ndi dzanja limodzi limodzi la mankhwala a mpira . Izi zimagwira mapewa m'njira zosiyana zosiyana zomwe zimapangitsa kukhazikika. - Mankhwala Osakaniza Manyowa Push Up
Kusiyanasiyana uku kumapangitsa kukhazikika kwakukulu komanso kusinthasintha kwa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendedwe kake. Sungani mankhwala a mankhwala pakati pa dzanja lirilonse pambuyo pa kubwezeretsa ndi kuwonjezera vuto latsopano. - Pewani Kuphwanya Ups
Ichi ndi chovuta kwambiri kukankhira mmwamba, kupangidwa ndi mapazi omwe amakwezedwa pa bokosi kapena benchi. Mukhoza kusintha kutalika kwa bokosi kuti muwonjezere kapena kuchepetsa kukana kugwiritsa ntchito thupi lanu lolemera.
- Diamond Push Up
Daimondi imathamangira mmwamba ndi manja anu pafupi; ndi zala zachindunji ndi zala zazikulu za dzanja limodzi zogwira zogwira mbali yina ndikupanga mawonekedwe a diamondi. Momwemonso muthamangire manja anu pogwira chapakati pa chifuwa chanu ndi mbali zanu pafupi nthawi zonse. - Kuwombera Pushani
Izi ndizochita zozizwitsa zomwe mumadzikankhira nokha ndi mphamvu zokwanira kuti manja anu atuluke pansi ndipo mukumenya bwino. Zochita izi siziri zozizwitsa. Mutha kuvulala mosavuta ngati simunagwire ntchitoyi pa nthawi imodzi.