Kodi Kuthamanga Kumagwira Ntchito Motani?

Zamkati

• 1. Pushup yokhazikika
• 2. Kusintha pushup
• 3. Kusaka kwakukulu
• 4. Kupopera pang'ono
• 5. Kuchepetsa pushup
• 6. Plyometric
• Masitepe otsatira

Ikani ndikupatsani 20!

Mawu amenewo akhoza kukhala amantha, koma pushup ndichimodzi mwazinthu zosavuta koma zopindulitsa kwambiri zomwe mungachite kuti mukhale olimba komanso olimba.

Pushup imagwiritsa ntchito kulemera kwa thupi kwanu ngati kukana, kugwira ntchito yanu yayikulu kumtunda nthawi yomweyo.

Mu pushup yoyenera, minofu yotsatirayi ikukhudzidwa:

• minofu ya chifuwa, kapena ma pectorals
• mapewa, kapena deltoids
• kumbuyo kwa mikono yanu, kapena triceps
• m'mimba
• minofu "yamapiko" mwachindunji pansi pa khwapa lanu, yotchedwa serratus kutsogolo

Chofunika kwambiri pama pushups ndikuti zidzakhala zovuta kuti inu ndi thupi lanu muzizolowere. Pali mitundu yambiri yosiyanasiyana yomwe imayang'ana minofu iliyonse mosiyana.

Yesani mitundu isanu ndi umodzi ya pushups, kuyambira koyambira mpaka kupita patsogolo. Mudzapeza nyonga mwachangu.

1. Pushup yokhazikika

Zomwe anthu ambiri amaganiza akamva "pushup," kusintha kosunthika uku ndikosavuta kuchita, koma mawonekedwe oyenera ndichofunikira.

Minofu imagwira ntchito: chifuwa

1. Yambani pamalo omata ndi m'chiuno mwanu, khosi lanu sililowerera ndale, ndi manja anu molunjika pamapewa anu. Onetsetsani kuti mapewa anu amasinthasintha mmbuyo ndi pansi, nawonso.
2. Mukamalimbitsa mutu wanu ndikukhazikika kumbuyo, yambani kutsitsa thupi lanu mwakugwada m'zigongono kwinaku mukuwasunga mmbuyo. Chepetsani mpaka chifuwa chanu chikudya pansi.
3. Yambani kutambasula nsonga zanu ndikukankhira thupi lanu pamalo oyambira.
4. Bwerezani mobwerezabwereza momwe mungathere, pamaseti atatu.

2. Kusintha pushup

Ngati mulibe mphamvu zokwanira kuti mumalize pushup woyenera ndi mawonekedwe oyenera, yesetsani kusintha mpaka mutha.

Muthanso kuyesa kupukuta pakhoma poyimirira ngati ngakhale pushup yosinthidwa iyi ndiyambiri poyamba.

Minofu imagwira ntchito: chifuwa

1. Yambani pazinayi zonse, osakhazikika m'khosi.
2. Yendetsani manja anu mpaka torso yanu ikutsalira kumbuyo kwanu, ndipo thupi lanu limapanga mzere wolunjika pakati pamapewa ndi mawondo. Onetsetsani kuti mapewa anu amasinthasintha mmbuyo ndi pansi, ndipo manja anu alowetsedwa pansi pamapewa anu. Zida ziyenera kukhala zowongoka.
3. Kuyika zigongono kumbuyo, kukhotetsa m'zigongono ndikutsitsa thupi lonse mpaka mikono yanu ikufanana ndi nthaka. Sungani zolimba zanu panthawiyi.
4. Mukafika mofanana, pendani m'miyendo yanu, mutambasula magoli anu ndikubwerera pamalo oyambira panjira yachiwiri.
5. Bwerezani mobwerezabwereza momwe mungathere, pamaseti atatu.

3. Kusaka kwakukulu

Kuphulika kwakukulu, kutanthauza kuti manja anu ali kutali kwambiri kuposa pushup yokhazikika, kumalimbitsa kwambiri pachifuwa ndi mapewa ndipo kumakhala kosavuta kwa oyamba kumene.

Minofu imagwira ntchito: chifuwa ndi mapewa

1. Yambani mu thabwa koma mutambasula manja anu kuposa mapewa anu.
2. Yambani kutsitsa thupi lanu mwakugwada m'zigongono, kukhala wolimba kumbuyo ndi kumbuyo kwanu, mpaka chifuwa chanu chikudya pansi. Zigongono zimayaka kuposa momwe zimakhalira mu pushup wamba.
3. Nthawi yomweyo kwezani zigongono ndikukankhira thupi lanu mmwamba.
4. Bwerezani mobwerezabwereza momwe zingathere pamaseti atatu.

4. Kupopera pang'ono

Kupopera pang'ono, ndi manja oyandikana kwambiri kuposa pushup wamba, kumawonjezera mavuto anu.

Mmodzi adapeza kuti ma pushups ochepera amatulutsa pectoralis wamkulu ndi ma triceps activation kuposa paphewa m'lifupi pushup ndi pushup yayikulu.

Minofu imagwira ntchito: chifuwa ndi triceps

1. Yambani pansi ndikuyika manja anu molunjika pachifuwa, moyandikana kuposa paphewa.
2. Yambani kutsitsa thupi lanu mwakugwada m'zigongono, kukhala wolimba mkati ndi kumbuyo kwanu, mpaka chifuwa chanu chikudya pansi. Sungani zigongono zanu mozungulira thupi lanu.
3. Lonjezani nsonga zanu ndikukankhira thupi lanu kumbuyo, pogwiritsa ntchito zida zanu ndi chifuwa.
4. Bwerezani mobwerezabwereza momwe mungathere, pamaseti atatu.

5. Kuchepetsa pushup

Kusuntha kwapakatikati, kuchepa kwa pushup kumayang'ana pachifuwa ndi m'mapewa.

kuti pushups yokweza mapazi imatulutsa mphamvu zambiri poyerekeza ndi ma pushups, ma pushups osinthidwa, ndi ma pushups okwezedwa ndi manja. Izi zikutanthauza kuti ngati pushups yamba ikusavuta, kusuntha mapazi anu pansi kumabweretsa vuto lalikulu.

Minofu imagwira ntchito: chifuwa ndi mapewa

1. Yambani mu thabwa, manja atakulungidwa m'mapewa anu. Ikani mapazi anu pa benchi kapena bokosi.
2. Yambani kutsitsa thupi lanu mwakugwada m'zigongono, kukhala wolimba kumbuyo ndi kumbuyo, mpaka chifuwa chanu chikudya pansi. Sungani mivi yanu moloza kumbuyo pang'ono.
3. Nthawi yomweyo kwezani zigongono ndikukankhira thupi lanu mmwamba.
4. Bwerezani mobwerezabwereza momwe zingathere pamaseti atatu.

6. Plyometric

Plyometric pushup ndizochita masewera olimbitsa thupi zomwe zimayenera kuyesedwa kokha ngati muli ndi chidaliro pakulimba kwa thupi lanu.

Minofu imagwira ntchito: chifuwa

1. Yambani pamalo omata ndi m'chiuno mwanu, khosi lanu sililowerera ndale, ndi manja anu molunjika pamapewa anu.
2. Yambani kutsitsa thupi lanu mwakugwada m'zigongono, kuwalola ataloza kumbuyo pang'ono, ndi msana wanu wolimba ndi kumbuyo kwanu, mpaka chifuwa chanu chikudya pansi.
3. Nthawi yomweyo tambasulani m'zigongono ndikukankhira thupi lanu mmwamba, koma m'malo moima pamwamba, gwiritsani ntchito mphamvu kuti mutsegule thupi lanu lakumanja kudzera m'manja mwanu kuti manja anu abwere pansi.
4. Bwerani pansi pang'ono ndikutsitsaninso chifuwa chanu kuti mudzayimirenso. Onjezani kuwombera pamwamba pazovuta zina.
5. Bwerezani mobwerezabwereza momwe zingathere pamaseti atatu.

Masitepe otsatira

Pushup ndizochita zolimbitsa thupi m'mapulogalamu a othamanga. Iyenera kukhala yanu, inunso.

Kusuntha kwa kulemera kumeneku ndikothandiza kwambiri pakupanga minofu ndi mphamvu ndipo kumatha kumaliza m'njira zosiyanasiyana kuti zikukuvutitseni.