4 Zosiyanasiyana Zokankhira Zomwe Zingakuthandizeni Pomaliza Kudziwa Kusunthaku

Zamkati

• Kankhirani-Kusintha Kuti Mupange Fomu Yabwino
• Khwerero 1: Modified Eccentric Push-Up
• Gawo 2: Kusinthidwa Kukhazikitsa
• Gawo 3: Kukankhira mwatsatanetsatane
• Gawo 4: Kukankhira kwathunthu
• Onaninso za

Mwinamwake mwakhala mukugwiritsa ntchito mphamvu kudzera muzokakamiza (kapena kuyesera) kuyambira masiku anu a ku pulayimale, ndi cholinga chomenya anzanu onse m'mayeso a fizikiya. Koma, ngakhale akhala akuchita zaka zambiri m'malo ochitira thukuta kusukulu komanso malo olimbitsira thupi, anthu ambiri sachita zolimbitsa thupi zolondola, atero a Hannah Davis, C.S.C.S., wophunzitsa komanso wopanga Thupi By Hannah. Kuperewera kumachepetsa kulimbitsa thupi kwanu, kumabweretsa kuvulala, osati mapewa osema.

Kuti mukhale ndi chifuwa cholimba, pachimake cholimba, komanso kukhutitsidwa koyipa komwe mukuyembekeza kukwaniritsa ndikukankha, muyenera kubwerera ku zoyambira. Apa, Davis akuwonetsa zosintha zinayi zomwe zingakuthandizeni kukonza mawonekedwe anu ndikukhala ndi magwiridwe antchito. (Mukadziwa izi, yesetsani kusiyanasiyana ndi zovuta za masiku 30 izi.)

Kankhirani-Kusintha Kuti Mupange Fomu Yabwino

Momwe imagwirira ntchito: Pa kusiyanasiyana kulikonse, pangani magawo atatu a reps 10.

Khwerero 1: Modified Eccentric Push-Up

Kusunthika kumeneku kukuthandizani kukhomerera zigawo zikuluzikulu zakukankhira koyenera: kuphatikiza pachimake ndi ma lats (minofu yayikulu yakumbuyo yomwe imachokera kukhwapa kwanu mpaka pamwamba pamiyeso yanu mu fan mawonekedwe). Pomaliza kutsika (aka eccentric) gawo la kukankhira pansi, mumamanga ndi kulimbikitsa ulusi wa minofu wofunikira kuti musunthire bwino thupi lanu kuti libwerere pamalo oyamba. (BTW, Umu ndi momwe inu kwenikweni sinthani malingaliro anu.)

A. Yambani pamalo osinthika a thabwa ndi manja molunjika pansi pa mapewa, mawondo pansi, ndi zala kukhudza pansi.

B. Gwirizanitsani pachimake pokoka tailbone ndikujambula navel molunjika kumsana. Tsekani mkati mwa kukoka mapewa pansi ndi kutali ndi makutu. (Tangoganizirani kugwetsa manja panja pansi).

C.Kankhirani zigongono kunja kuti manja apange mawonekedwe a digirii 45 kuthupi. Yang'anani pansi kuti khosi lisalowerere ndale. Pang'onopang'ono kutsika thupi mpaka pansi, kusunga pakati pa kayendetsedwe kake ndikuonetsetsa kuti thupi limapanga mzere wowongoka kuchokera kumutu mpaka mawondo. Chifuwa, pakati, ndi ntchafu ziyenera kugunda pansi nthawi yomweyo.

D. Sakani mwachangu pachifuwa kenako ntchafu kuti mubwerere kuti muyambe.

Chitani magawo atatu a maulendo 10.

Gawo 2: Kusinthidwa Kukhazikitsa

Mukangoyamba kutsika pang'onopang'ono ndikukankhira thupi lanu pansi, ndi nthawi yoti muthe kupirira ndi kukankhira kosinthidwa. Mukadzikakamiza kuti mubwerere poyambira, musaiwale kukhalabe oyenera, ndi mutu, mapewa, chiuno, ndi mawondo onse mzere.

A. Yambani pamalo osanjikizika ndi manja pansi pamapewa ndi mawondo pansi. Kwezani mapazi anu pansi ndi kuwagwira pamenepo.

B. Yambitsani pakati ponyamula mchira ndi kukokera mchombo kumbuyo kwake. Tsekani mkati mwa kukoka mapewa pansi ndi kutali ndi makutu.

C. Kankhirani zigono kunja kuti manja apange ngodya ya digirii 45 ku thupi. Pepani thupi, ndikuyimitsa mainchesi atatu pansi, osasunthika pamagulu onse ndikuonetsetsa kuti thupi limapanga mzere wolunjika kuchokera kumutu mpaka mawondo.

D. Kankhirani kutali ndi pansi kuti mubwerere kukayamba.

Chitani magawo atatu a maulendo 10.

Gawo 3: Kukankhira mwatsatanetsatane

Tsopano popeza mwakhazikitsa kutsegulira kwamphamvu kukukumbukira kwa minofu, yesani kusiyanitsa kwamphamvu kuti muchite nawo thupi lanu lonse. Udindo wamatabwa umakulimbikitsani kuti muwotche ma gluti anu ndi ma quads kuwonjezera pa thupi lanu komanso thupi lanu. (Kupatula apo, kukankhira mmwamba ndikungosuntha kwa thabwa lalitali.)

A. Yambani pamalo okwera matabwa ndi manja molunjika pansi pa mapewa ndi miyendo yotambasula, mapazi motalikirana m'chiuno mwake.

B. Gwirizanitsani pachimake pokweza tailbone ndikukokera mchombo kumtunda. Tsekani mkati mwa kukoka mapewa pansi ndi kutali ndi makutu. Gwiritsani ntchito glutes ndi quads.

C. Pukutani mowongoka kuti manja apange mawonekedwe a 45-degree mpaka thupi. Yang'anani pansi kuti khosi lisalowerere ndale, ndikuchepetsa thupi mpaka pansi. Sungani pakati pamagulu onse, kuonetsetsa kuti thupi limapanga mzere wolunjika kuyambira kumutu mpaka kumapazi. Chifuwa, pachimake, ndi ntchafu ziyenera kugunda pansi nthawi yomweyo.

D. Dinani pachifuwa kenako ntchafu pansi kuti mubwerere kuti muyambe.

Chitani magawo atatu a maulendo 10.

Gawo 4: Kukankhira kwathunthu

Pogwiritsa ntchito njira zonse zomwe mwaphunzira mpaka pano, malizitsani ndi kukankha kwathunthu. Kumbukirani kuti maziko anu akhale olimba, amphaka ogwiranagwirana, ndi mafupa a mchira, ndipo muzigwiritsa ntchito minofu yanu ndikufuna kugwira ntchito.

A. Yambani pamalo okwera matabwa ndi manja molunjika pansi pa mapewa ndi miyendo yotambasula, mapazi motalikirana m'chiuno mwake.

B. Yambitsani pakati ponyamula mchira ndi kukokera mchombo kumbuyo kwake. Tsekani mkati mwa kukoka mapewa pansi ndi kutali ndi makutu. Gwiritsani ntchito glutes ndi quads.

C. Pukutani mowongoka kuti manja apange mawonekedwe a 45-degree mpaka thupi. Yang'anani pansi kuti khosi likhale lopanda ndale, ndikutsitsa pang'onopang'ono thupi, kuyimitsa mainchesi atatu kuchokera pansi. Pitirizani kuchitapo kanthu panthawi yonseyi, kuonetsetsa kuti thupi limapanga mzere wowongoka kuchokera kumutu mpaka kumapazi.

D. Bwezerani mwachangu kumbuyo kuti muyambe.

Chitani magawo atatu a maulendo 10.

Onaninso za