Kutsika Kwachangu

Zamkati

• Chepetsani motsutsana ndi kutsikira komanso zoyambira zoyambira
• Momwe
• Gawo ndi gawo malangizo
• Malangizo pa luso
• Pewani phindu la pushup
• Chepetsani kusintha kwa pushup
• Khalani osavuta
• Kulimbitsa
• Ganizirani za minofu yosiyanasiyana
• Zosuntha zina ndi maubwino
• Minofu ya Pushup
• Kutenga

Kutsika kwa pushup ndikosiyana kwa pushup yoyamba. Zimachitika ndi mapazi anu pamalo okwera, omwe amaika thupi lanu pang'onopang'ono.

Mukamachita pushups muudindowu, mumagwiritsa ntchito minofu yanu yakutsogolo ndi mapewa akutsogolo.

Chepetsani motsutsana ndi kutsikira komanso zoyambira zoyambira

Momwe

Gawo ndi gawo malangizo

Mufunikira malo okwezedwa ngati benchi, bokosi, kapena mpando kuti muchepetse pushups.

Kukwera pamwamba, kulimbitsa thupi kudzakhala kovuta. Ngati mwangoyamba kumene kukana ma pushups, yambani ndi malo otsika, ngati choletsa kapena sitepe. Mutha kuwonjezera kutalika kwakanthawi.

1. Bwerani pansi ndi nsana wanu ku benchi. Ikani manja anu pansi, mapewa pamanja panu ndi zigongono pamadigiri a 45. Ikani mapazi anu pamwamba pa benchi.
2. Konzani mutu wanu, glutes, ndi quads. Pindani zigongono ndikutsitsa chifuwa chanu pansi, ndikukhazikika kumbuyo ndi khosi.
3. Kankhirani pansi kuti mubwerere poyambira, mutakweza magoli anu.
4. Lembani 2 mpaka 4 seti yobwereza 8 mpaka 20.

Lekani kuchita izi ngati mukumva kupweteka m'manja, m'zigongono, kapena m'mapewa.

Malangizo pa luso

Monga machitidwe onse, kutsika kwa pushups kumafunikira mawonekedwe oyenera kuti mugwire bwino ntchito minofu yanu.

Njira yoyenera imathandizanso kupewa zopweteka komanso kuvulala.

Sungani msana wanu molunjika panthawi yonseyi. Pofuna kupewa kugwedeza msana, pendeketsani m'chiuno mmbuyo. Gwiritsani ntchito maziko anu ndi glutes kuti muthe msana wanu.

Muyeneranso kuyang'ana pansi - m'malo mokweza - kuti musatengere khosi. Onetsetsani kuti msana wanu ndi khosi lanu zimagwirizana nthawi zonse.

Pofuna kuteteza mapewa anu, pewani kuwombera m'zigongono. Nthawi zonse muziwasunga pamadigiri a 45.

Pewani phindu la pushup

Phindu lalikulu pakuchepetsa pushups ndikumanga minofu yolimba pachifuwa.

Pakuchepa, manja anu akukwera mmwamba ndi kutali ndi torso yanu.

Kusunthaku kumagwira ntchito matumba anu apamwamba ndi minofu m'mapewa mwanu.

Mukamaliza nthawi zonse, kuchepa kwa pushups kumathandizira kukulitsa mphamvu yanu yonse yakumtunda. Thupi lam'mwamba lamphamvu ndilofunikira pazochitika za tsiku ndi tsiku monga kukweza zakudya ndi kunyamula chikwama.

Chepetsani kusintha kwa pushup

Mutha kusintha kutsika kwa pushup kutengera momwe muliri olimba, zomwe mumakonda, komanso zolinga zanu.

Kusintha kumathandizanso kuti kulimbitsa thupi kwanu kukhale kosangalatsa komanso kosangalatsa.

Ndi kusiyanasiyana uku, mutha kusangalala ndi maubwino ochepetsa pushups m'njira zosiyanasiyana.

Khalani osavuta

Gwiritsani ntchito benchi yotsika kapena sitepe kuti kuchepa kwa pushups kukhale kosavuta. Pamwamba pake pakhale inchi kapena awiri pansi.

Ngati mukukumana ndi mavuto ndi kuchepa kwa ma pushups, yesani ma pushups anu oyamba nthawi zonse. Mukadziwa mtundu woyambira, yesani pushup yotsika.

Kulimbitsa

Kuti kuchepa kwa pushup kukhale kovuta, ikani mapazi anu pamwamba. Muthanso kuyika iwo pakhoma kuti apange pushup yapamtunda.

Njira ina ndikumavala lamba wolemera kapena chovala, chomwe chimakulitsa kuchuluka kwakulemera komwe muyenera kukweza.

Nazi njira zambiri zodzitsutsira nokha:

• Mapazi a mwendo umodzi. Sungani mwendo umodzi mutakweza pushups. Bwerezani ndi mwendo wina kuti mutsirize seti imodzi.
• Mafupa a dzanja limodzi. Ikani mkono umodzi kumbuyo kwanu.
• Mipira yolimba ya mpira. Ikani manja anu pa mpira wolimba m'malo pansi. Gwiritsani manja anu ndi maziko anu kuti mukhale olimba.
• Maondo apampopi. Pambuyo pa pushup iliyonse, bwerani bondo lanu kugongono lanu. Magulu ena pakati pa pushups.
• Mzere wa Dumbbell pushup. Ikani dzanja lililonse pa cholumikizira. Mutatha kuchita pushup, kokerani dumbbell imodzi m'mwamba, kenako nkubwereza ndi mbali inayo.
• Kuomba pushups. Mu gawo lakumtunda, kanikizani mwamphamvu ndikusunga thupi lanu molunjika. Ombani mmanja mukakhala mlengalenga ndikufika pansi.

Zosinthazi ndizopita patsogolo, chifukwa chake mungafune kuyesa poyambira ndi ma pushups oyambira. Lankhulani ndi wophunzitsa nokha kuti akuwongolereni m'modzi m'modzi.

Ganizirani za minofu yosiyanasiyana

Muthanso kusintha mawonekedwe am'manja ndi manja anu kuti muwongolere minofu yosiyana.

Minofu imeneyi ndi monga:

• Zovuta. Kupopera pang'ono, komwe manja anu amayikidwa pafupi, kumawonjezera zochitika zanu.
• Chifuwa ndi mapewa. Kuyika manja anu motalikirapo kuposa pushup yokhazikika kumayang'ana pachifuwa ndi m'mapewa.
• Biceps. Kuti muwonjezere zochitika za biceps, sinthani mikono yanu ndikutambasula zala zanu kumbuyo. Mtunduwu umatha kukhala wolimba pamanja, chifukwa chake ndikofunikira kuti muyese mawonekedwe oyenera.

Malo awa atha kukhala ovuta poyamba, chifukwa chake ndibwino kuti mugwire ntchito ndi wophunzitsa kuti mupewe kuvulala.

Zosuntha zina ndi maubwino

Kuchita kuchepa kwa pushups si njira yokhayo yogwiritsira ntchito ma pecs ndi mapewa anu apamwamba. Muthanso kupanga makina osanja a benchi, omwe amakhudza minofu yomweyo.

Pochita izi, mumanyamula cholemera kutali ndi thupi lanu mukamagona pa benchi yoyenda.

Chifukwa chakwezeka kwake, mikono yanu imakankhira kulimbana ndikunyamuka ndikukhala kutali ndi torso yanu. Ndi mayendedwe omwewo monga pushup yakuchepa.

Kuti muzitha kuchita masewera olimbitsa thupi, onjezerani kuchepa kwa mapampu anu.

Pomwe ma pushups amalunjika pachifuwa ndi ma triceps, mapangidwe ake amagwiranso kumbuyo ndi ma biceps.

Pochita ma pushups ndi ma pullups, mutha kulimbitsa thupi mofananamo m'mimba mwanu ndi mikono.

Minofu ya Pushup

Pushup yayikulu ndi imodzi mwazochita zabwino kwambiri zopezera mphamvu kumtunda. Zimagwiritsa ntchito kulemera kwanu ngati kukana.

The pushup imagwiritsa ntchito minofu yotsatirayi:

• minofu ya pectoral (chifuwa)
• anterior and medial deltoids (mapewa)
• triceps brachii (kumbuyo kwa mikono)
• m'mimba (pachimake)
• serratus anterior (pansi pa chikwapu chanu)

Mutha kutsitsa pushups kuti musinthe zinthu.

Kutsitsa ma pushups ndikosavuta kuposa ma pushups oyambira, pomwe kutsika kwa pushups kumakhala kovuta. Kutsika kwakuchepa kwa pushup kumakukakamizani kuti muchepetse thupi lanu.

Mukakhala kuti mwadziwa kutsetsereka ndi ma pushups oyambira, perekani kuchepa kwa pushup. Ndi masewera olimbitsa thupi odetsa nkhawa pachifuwa ndi m'mapewa.

Kutenga

Monga masewera olimbitsa thupi, kutsika kwa pushup kumatenga nthawi kuti kukhale bwino. Mudzafunika kuti muzitha kupendekera komanso kusuntha nthawi zonse musanayese kusunthaku.

Ngati mwatsopano pama pushups, kapena ngati mukuchira chifukwa chovulala, funsani wophunzitsa wanu. Amatha kukuwonetsani zosintha ndikuthandizani kuti mukhale otetezeka mukamachita pushups.