Pomaliza Phunzirani Momwe Mungapangire Kukankhira Moyenera

Zamkati

• Mapindu Okakamiza ndi Kusintha
• Momwe Mungapangire Kukankhira
• Onaninso za

Pali chifukwa chomwe ma push-ups amatha kuyesa nthawi: Ndiwovuta kwa anthu ambiri, ndipo ngakhale anthu athanzi kwambiri amatha kupeza njira zowapangitsira kukhala ovuta AF. (Kodi muli zowona izi zowongolera ma plyo ?!)

Ndipo ngakhale kuwonjezera zolimbitsa thupi zilizonse m'moyo wanu kumabweretsa kusintha kwabwino, kuwonjezera kankhanga kakang'ono patsiku kumatha kusintha thupi lanu lakumtunda ndi mphamvu yayikulu - osatchula malingaliro anu onse "Ndikuphwanya" moyo. (Mwachitsanzo: Onani zomwe zidachitika pomwe mayi wina adachita zodzikakamiza zana patsiku kwa chaka chimodzi.)

Mapindu Okakamiza ndi Kusintha

"Zochita zolimbitsa thupi zapamwambazi ndi njira yolimba yogwiritsira ntchito magulu a minofu m'mapewa anu, triceps, chifuwa (pecs), ndi pachimake," akutero Rachel Mariotti, wophunzitsa ku NYC akuwonetsa zomwe zili pamwambapa.

Mutha kuyesedwa kuti mudumphe izi chifukwa, chabwino, zili choncho zovuta ndipo mungakonde kupita kuzinthu zina zosangalatsa. Komabe, "iyi ndi imodzi mwazolimbitsa thupi zolimbitsa thupi ndipo iyenera kukhala poyambira pamagulu ena azolimbitsa thupi," akutero Mariotti. Tengani nthawi yodziwa izi musanayese masewera ena, ndipo thupi lanu lidzakuthokozani. (BTW, kukankhira mmwamba ndichizindikiro chachikulu ngati muli ndi mphamvu zokwanira popeza ndi thabwa losuntha.)

Ngati zokwanira sizingatheke pakadali pano kapena zimapweteka pamanja, musamachite manyazi ngati mukufuna kugwada. AYI, siopitilira "atsikana", amangokhala njira yoyenera kuti muwonetsetse kuti fomu yanu ili pa point musanayese kusiyanasiyana. Chosangalatsa: Mukukweza pafupifupi 66% ya kulemera kwanu mukamakankha, koma 53% ya thupi lanu mutagwada, malinga ndi kafukufuku wa 2005 wofalitsidwa mu Journal of Strength and Conditioning Research. Mutha kuyesanso kukankha ndi manja anu pamalo okwera (monga bokosi kapena benchi) kuti muchepetse kulemera kwanu kumtunda kwanu. Ziribe kanthu kukula komwe mukuchita, chinsinsi ndikuti thupi lanu likhale lolunjika kuchokera kumaphewa mpaka m'chiuno - monga momwe zimakhalira mu pulanki kapena kukankhira pafupipafupi. (Pewani kulakalaka kumangirira m'chiuno ndikumangirira kunja.)

Mukadziwa momwe mungakonzekerere, mutha kusintha zina ndi zina: Nayi vuto la masiku 30 lodzikakamiza kuti liphunzire kusuntha konsekonse.

Ngati mukufuna kutsutsa pachimake chanu kwambiri, tengani kukankha kwanu kuchoka pansi: Kuchita zolimbitsa thupi pa wophunzitsa kuyimitsidwa (monga TRX) kumayambitsa zolimbitsa thupi zanu ndi msana wanu m'munsi mwanu kuposa chipangizo china chilichonse "choyenera", malinga ndi kafukufuku wa 2015 wofalitsidwa mu Journal of Exercise Science & Fitness.

Momwe Mungapangire Kukankhira

A. Yambani pamalo okwera ndi manja otambalala kuposa m'lifupi m'mapewa, zikhato zikukanikizira pansi ndi mapazi pamodzi. Limbikitsani ma quads ndikofunikira ngati mukugwira thabwa.

B. Bwerani m'zigongono mozungulira pamakona a madigiri 45 kuti muchepetse thupi lonse pansi, ndikudikirira mukakhala chifuwa pansi pake.

C. Tulutsani mpweya ndikukanikizana ndi kanjedza kuti musunthire pansi kuti mubwerere poyambira, kusuntha m'chiuno ndi mapewa nthawi yomweyo.

Chitani 8 mpaka 15 kubwereza. Yesani maseti atatu.

Malangizo a Fomu Yokankhira

• Musalole kuti chiuno kapena msana ugwere pansi.
• Musalole kuti zigongono zizituluka m'mbali kapena kutsogolo pamene mukutsika.
• Sungani mbali pakhosi ndikuyang'anitsitsa pang'ono; osanyamula chibwano kapena kutukula mutu.

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