Phunzirani Izi: Plyo Pushup

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Kutulutsa modzichepetsa kumalamulirabe kwambiri mwina ngati toner wabwino kwambiri kunja uko. Imalimbitsa minofu yanu ya pachifuwa, ndi masewera olimbitsa thupi kwambiri a triceps yanu (hello, tank top season!). O, ndipo ngati mukuchita bwino, mudzayandikira pafupi ndi mapaketi sikisi nawonso. (Yesani Njira 13 Zosavuta Zothandizira Pushup Yanu.)

Zonsezi ndizabwino, koma bwanji tikakuwuzani pali njira yosavuta yopindulira maubwino Zambiri- osati kungolemba minofu yambiri? Pyo pushup-panthawi yomwe mumakweza manja anu pansi musanatsike pansi mpaka pansi pa pushup yanu-imapanga chigawo cha plyometric pakuyenda, kotero mukupanga mphamvu zophulika kuti muyambe, akutero Ethan Grossman, mphunzitsi waumwini. pa PEAK Performance ku New York City. (Osangokonzekera ndi Kutambasula Kwabwino Kwambiri Pamaso pa Plyometrics.)

"Kuphulika kumayenda ngati pyo pushup imayambitsa ulusi wothamanga wamtundu wa II, womwe ndi wofunikira pakuwongolera shuga wamagazi, kutaya mafuta, komanso moyo wautali," akutero Grossman. Ndipo mphamvu zowonongekazo zimatha kupitanso kumalo ena olimbitsa thupi, monga kukulitsa nthawi yanu, mwachitsanzo.

Monga mayendedwe ambiri pamndandanda wathu wa #MasterThisMove (onani: The Hang Power Snatch), iyi ndiyotsogola kwambiri. Chifukwa chake, dzidziyese nokha kuti muone ngati mwakonzeka musanayesere, pa Grossman: Khalani ndi mnzanu kuti akuwonereni mukuchita ma pushups 10 olimba thupi ndi mawonekedwe angwiro (molunjika kumbuyo, pachifuwa mpaka pansi). Ngati mukuvutika, muyenera kuyamba mwamphamvu.

Kuti muchite izi, gwiritsani ntchito matabwa, ma eccentric pushups (kumene mumatsika pang'onopang'ono mpaka mufike pansi musanapume ndikukankhira kumbuyo kuti muyambe), ma pushups a isometric (kumene mumagwira pansi pa pushup yanu motalika momwe mungathere), ndi Medicine Ball Chest Imadutsa muzochita zanu kangapo pa sabata.

Kenako mutha kupita patsogolo kukayesa plyo pushup kukhoma.

A Yambani pamalo omata ndi manja anu molunjika pansi pamapewa anu.

B Dzikonzereni pansi, mukugwada ndi kuwayika pafupi ndi mbali yanu.

C. Yendetsani mwamphamvu m'manja mwanu ndikuthamangitsa pansi osataya malo akumunsi kwanu ndi khosi. Ombani mmanja ngati mungathe.

D Dzichotseni pokhotakhota m'zigongono osalola kuti chifuwa chanu chigwere pansi.

E Bwezeretsani pakati pa rep aliyense kuti muwonetsetse kuti mwasungabe malo omwe ali pamwambapa.

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