Yesani Thupi Lanu Lalikulu Mphamvu ndi Mayeso a Pushup

Ngati mukuyamba pulogalamu yochita masewero olimbitsa thupi, ndibwino kuti muyese miyeso yochepa yoyambirira kuti muthe kuyang'ana momwe mukuyendera ndikuonetsetsa kuti mukupeza zotsatira. Kutenga miyeso yanu , kuwonetsa kupuma kwanu kwa mtima ndi / kapena kutenga thupi lanu kuyesedwa ndi malo abwino oti muyambe, koma nanga bwanji kupirira kwanu?

Mayeso olimbitsa thupi ndi njira yabwino yodziŵira komwe mulili komanso mayeso omwe amakukondani ndi omwe amakukondani chifukwa ndi njira yosavuta kuyesa kupirira kwanu ndi mphamvu yapamwamba.

Pushups imakhudza pafupifupi minofu yonse ya thupi lanu, kuphatikizapo chifuwa, mapewa ndi triceps ndi abs ndi kumbuyo kugwira ntchito monga stabilizers. Ngati mumazichita pazumwa zazing'ono, mumayambitsa zovuta zonse m'thupi, zomwe zimapangitsa kuti muzigwiritsa ntchito bwino kwambiri zomwe mukuchita.

Osati kokha, koma kuyesa pushup nthawi zambiri kumakupatsani zotsatira zooneka zomwe mungathe kuziwona. Pakulemera kwanu, zotsatira zanu zidzasinthasintha ndipo nthawi zambiri mumayenera kuyembekezera masabata kapena miyezi kuti mutaya kulemera kwake. Pogwiritsa ntchito mayesowa, mukhoza kuwona kuti ndinu amphamvu komanso kuti ndi chinthu chimodzi chokha chimene chimakulimbikitsani kupitiriza.

Mmene Mungayankhire Mayeso a Pushup

Mayeso a pushup apangidwa kuti apange maziko oyambira kupirira kolimba ndi mphamvu yapamwamba ya thupi. Mukadapeza mpikisano wanu, yesani kachiwiri kachiwiri masabata 4-6 kuti muone ngati mukupita patsogolo.

Powonjezerapo pushups kuntchito yanu yachizolowezi yochita masewera ndi kugwira ntchito pa mphamvu yanu yapamwamba, mukhoza kuonjezera chiwerengero cha zomwe mungathe kuchita patapita nthawi.

Ngati simungathe kuchita zomwe zikufotokozedwa m'munsimu, yesani machitidwe omwe mwasintha ndi mawondo pansi ndikuwonetsa kuchuluka kwa momwe mungachitire ndi mawonekedwe abwino, mukuyesetsa kuti mukhale ndi chiwerengero chabwino ndikugwira ntchito yochuluka kwambiri. mapulogalamu apamwamba.

1. Yambani ndi 5-10 mphindi ya cardio kuti mutenthe minofu

1. Kwa amuna: Pitani ku malo osokoneza manja ndi zala . Manja ayenera kukhala pambali pambali pang'onopang'ono, kumbuyo molunjika ndi kumutu.
2. Azimayi: Pitani ku malo osokoneza manja ndi mawondo . Manja anu ayenera kukhala pambali pambali pang'onopang'ono ndipo msana wanu uyenera kukhala wolunjika ndi mutu wanu utakwezedwa.
3. Gwiritsani ntchito phokoso, kugwedeza ndi kugwetsa pansi mpaka chinkhupi chimakhudza mataya. Msana wanu uyenera kukhala wowongoka ndi wolimba muyendayenda ndipo mimba yanu isakhudze mimba.
4. Limbikitsani ku malo oongoka a mkono.
5. Pitirizani kuchita maulendo ambiri monga momwe mungathere ndi mawonekedwe abwino mofulumira.
6. Lekani kuyesa pamene mukukakamiza kapena ngati mawonekedwe anu akungoyenda.
7. Gwiritsani ntchito tebulo ili m'munsi kuti mupeze chiwerengero chanu, chomwe chimachokera ku chiwerengero cha pushups chomwe mungachite mosagwirizana popanda kupumula.

Gome: Pushup Fitness Test Results

Akazi	Zaka 20-29	Zaka 30-39	Zaka 40-49	Zaka 50-59	Zaka 60-69
Ndibwino	30	27	24	21	17
Zabwino kwambiri	21-29	20-26	15-23	11-20	12-16
Zabwino	15-20	13-19	11-14	7-10	5-11
Chilungamo	10-14	8-12	5-10	2-6	2-4
Akusowa Kupititsa patsogolo	9	7	4	1	1
Amuna
Ndibwino	36	30	25	21	18
Zabwino kwambiri	29-35	22-29	17-24	13-20	11-17
Zabwino	22-28	17-21	13-16	10-12	8-10
Chilungamo	17-21	12-16	10-12	7-9	5-7
Akusowa Kupititsa patsogolo	16	11	9	6	4

Kufika ku Pushups Wachilombo

Pamene kuyendetsa pamadzulo kuli bwino kwa ambiri aife, ndizofunika kwambiri kuti tigwire ntchito yochita zonsezi ndipo pali zinthu zomwe mungathe kuchita kuti izi zichitike.

Zosankha zina:

• Yesetsani kusokoneza - Pogwiritsa ntchito izi, mumayambira pamimba mwako pansi, manja kumbali zonse za mapewa ndi zala. Tsopano, pewesani nokha mpaka pulogalamu yonse, kenaka muweramire pansi kuti muchepetse pansi. Izi zimakuthandizani kumanga mphamvu zapakati ndi zam'mwamba popanda kuchitapo kanthu mwatsatanetsatane, ngati ndizovuta kwambiri kwa inu.
• Yesetsani kuwonetseratu pulogalamu iliyonse - Nthawi iliyonse mukamachita masewera olimbitsa thupi, yesetsani kumapazi anu. Pulogalamu iliyonse, yesetsani kuwonjezera chowonjezera chaching'ono kumalo osakanikirana musanabwererenso ndi kumaliza.

Chinsinsi chenicheni ndi kusasinthasintha koposa china chirichonse, onetsetsani kuti mukuchita masewera oposa 2 pa sabata kuti mumange mphamvu ndi chipiriro.

_Chitsime:

_{Maphunziro a Zamankhwala a American College. (2006). Malangizo a ACSM a Kuyezetsa magazi ndi Kulembera. Baltimore, MD: Lippincott Williams ndi Wilkins.}