Kukwaniritsa Pushups m'masiku 30

Zamkati

• Ndondomeko yovuta ya Pushup
• Kuzichita bwino
• Zovuta zamakoma
• Zowonjezera khoma pushups
• Kuwongolera koyambira
• Zovuta zapansi pansi
• Kugwada ndi ma pushups oyenera
• Mphunzitsi wophunzitsa
• Zovuta za triceps
• Diamondi imayendetsa pushups
• Chifukwa ma pushups ndiabwino kwambiri
• Kutentha mafuta
• Chitani mogwirizana
• Limbikitsani minofu yambiri nthawi imodzi
• Kutenga

Ndizosadabwitsa kuti pushups simasewera omwe aliyense amakonda. Ngakhale mphunzitsi wotchuka Jillian Michaels akuvomereza kuti ndizovuta!

Pofuna kuthana ndi zoopsa za pushup, tinayambitsa vuto la pushup ndi Michaels, wopanga My Fitness App lolembedwa ndi Jillian Michaels, ndi Rachel MacPherson, mphunzitsi wa ACE wotsimikizika.

Ndi pulogalamu ya masiku 30 kuti muwonjezere mphamvu yamphamvu mthupi lanu komanso m'mimba.

Cholinga cha pulogalamuyi ndikuchoka pang'onopang'ono kuchoka pama pushups athunthu kapena osinthidwa mpaka masiku 30.

Pemphani kuti mudziwe zambiri zamubwino wa zovuta za pushup, momwe mungayambire, maupangiri, ndi kusiyanasiyana kuti mukhale kosangalatsa.

Ndondomeko yovuta ya Pushup

Kuzichita bwino

Zinthu zochepa zofunika kukumbukira:

• Manja ndi mapazi onse azikhala otambalala m'chiuno.
• Longedzani zala zanu zazikulu m'khwapa, osati kutsogolo kapena kumbuyo kwa m'khwapa mwanu.
• Sungani mutu wanu ndi khosi mogwirizana ndi msana wanu.
• Pitirizani kuchitapo kanthu kuti muteteze msana.
• Sungani zigongono zanu pang'ono m'malo mokhala otakata kwambiri.
• Khalani ndi hydrated nthawi yonse yolimbitsa thupi.
• Ngati simungathenso kukhala ndi mawonekedwe oyenera, siyani zolimbitsa thupi.

Zovuta zamakoma

1. Yambani poyima moyang'anizana ndi khoma, pafupifupi 1 mpaka 1 1/2 mita kuchokera pamenepo.
2. Ikani manja anu pakhoma kutalika kwa phewa ndi mulifupi paphewa padera, ndi zala zotembenukira panja pang'ono.
3. Popanda kupindika, gwirani masamba anu paphewa pobweretsa chifuwa chanu kukhoma.
4. Osati kuviika m'chiuno mwanu kapena tuck mu chibwano chanu. Khalani mzere wolunjika kuchokera kumutu mpaka kumapazi, ndikuthwa kwanu.
5. Bwererani kumalo oyambira.

Kuchita masewerawa ndi kuyenda kochepa komwe kumangoyenda pang'ono, kumangolumikiza masamba anu palimodzi ndikuwakokera.

Zowonjezera khoma pushups

1. Yambani kuyimirira moyang'anizana ndi khoma, pafupifupi 1 mpaka 1 1/2 mita kuchokera pamenepo.
2. Kutalika kwa phewa, tambasulani ndi kuyika manja anu pakhoma, mulifupi-paphewa padera, ndi zala zotembenukira panja pang'ono.
3. Bweretsani chifuwa chanu kukhoma pang'onopang'ono mutapindika magongo anu. Sungani msana wanu ndi m'chiuno molunjika osadira, ndikusungabe gawo lanu. Pumirani mkati mukamatsitsa.
4. Pepani kubwerera pamalo oyambira, ndikupuma.

Kuwongolera koyambira

1. Yambani mwagwada moyang'anizana ndi benchi yopangira masewera olimbitsa thupi - kapena imani moyang'anizana ndi bolodi kapena bedi - pafupifupi 1 mpaka 1 1/2 mita kuchokera pamenepo.
2. Tambasulani ndi kuyika manja anu m'mphepete mwa benchi kapena kauntala, ndi zala zotembenukira panja pang'ono. Manja anu akuyenera kukhala ogwirizana ndi mapewa anu.
3. Lonjezani mwendo umodzi kenako wina kumbuyo kwanu, mutatambasula manja anu ndi thupi lanu molunjika.
4. Bweretsani chifuwa chanu pabenchi kapena pakauntala pokhotakhota pang'ono m'zigongono, ndikupumira mkati. Sungani msana wanu ndi ntchafu mowongoka osawoloka, ndipo muzisunga mtima wanu.
5. Pepani kubwerera pamalo oyambira, ndikupuma.

Zovuta zapansi pansi

Mtundu wabwinowu wa pushups umapemphanso kuyenda kocheperako komanso mayendedwe angapo, kumangolumikiza masamba anu palimodzi komanso kupatukana. Kukana mphamvu yokoka kuti musunge mawonekedwe anu ndizomwe zimatengera mphamvu kumangirira kuchokera pamakoma osakhazikika pamakoma.

1. Yambani mwagwada pansi.
2. Kutalika kwa phewa, tambasulani ndi kuyika manja anu pansi, paphewa m'lifupi, ndi zala zotembenukira panja pang'ono.
3. Onjezerani miyendo yanu kamodzi kumbuyo kwanu, ndi zala zanu pansi ndi thupi lanu molunjika, pakati pokhazikika, moyika thabwa.
4. Popanda kupindika, gwirani masamba anu paphewa pobweretsa chifuwa chanu kukhoma.
5. Osati kuviika m'chiuno mwanu kapena tuck mu chibwano chanu. Khalani mzere wolunjika kuchokera kumutu mpaka kumapazi, ndikuthwa kwanu.
6. Bwererani kumalo oyambira.

Kugwada ndi ma pushups oyenera

Uwu ndiye pushup wofunikira wa mkate-ndi-batala, ngakhale mukuchita ndi mawondo kapena zala zanu.

1. Yambani mwagwada pansi.
2. Ikani manja anu pansi, paphewa m'lifupi, ndikumatambasula zala zakunja.
3. Bweretsani chifuwa chanu pansi mwa kupindika pang'onopang'ono magongono anu, ndikupumira. Limbikitsani mkati mwanu, ndipo sungani msana wanu ndi chiuno molunjika osawoloka.
4. Imani mayendedwe osiyanasiyana pamene mapewa anu ali ofanana ndi zigongono zanu.
5. Pepani kubwerera pamalo oyambira, ndikupuma.

Kuti mukhale ndi pushup wathunthu, onjezani miyendo yanu kumbuyo kwanu ndi zala zanu pansi. Thupi lanu liyenera kukhala lokhazikika, molunjika, ndikutengapo gawo lanu.

Mphunzitsi wophunzitsa

Ngati pushup yosinthidwa pamaondo anu ndi yovuta kwambiri, tengani zovuta kukhoma.

Kuphatikiza pokhala omasuka kwambiri, MacPherson akufotokozera kuti ma pushups am'makoma amathandizira kuchotsa zolumikizira pamagulu popeza simukutsitsa thupi lanu mmwamba ndi pansi kuchokera pansi.

Kusiyanasiyana kwa phukusi kumathandizira minofu pang'onopang'ono kumanga mphamvu, kuwonetsetsa kuti kuyenda kokwanira ndikotheka.

Zovuta za triceps

1. Yambani mwagwada pansi.
2. Kutalika kwa phewa, tambasulani ndi kuyika manja anu pansi, m'lifupi mwake, ndi zala zotembenukira panja pang'ono. Manja amayikidwa pafupi pang'ono kuposa ma pushups oyambira.
3. Lonjezani miyendo yanu kamodzi kumbuyo kwanu, ndi zala zanu pansi ndipo thupi lanu likulumikizana.
4. Bweretsani chifuwa chanu pansi pokhotakhota mivi yanu motsatira mbali ya thupi lanu, kupumira mmenemo. Sungani mutu wanu, nsana, ndi ntchafu zogwirizana, osazolowera ndikusunga mtima wanu.
5. Imani mayendedwe anu pomwe mapewa anu ali ofanana ndi zigongono zanu, ndi zigongono zolimbana ndi nthiti yanu.
6. Pepani kubwerera pamalo oyambira, ndikupuma.

Diamondi imayendetsa pushups

1. Yambani kugwada moyang'anizana ndi benchi yolimbitsa thupi - kapena kuyimirira moyang'anizana ndi bolodi kapena bedi - pafupifupi 1 mpaka 1 1/2 mita kuchokera pamenepo.
2. Kutalika kwa phewa, tambasulani ndi kuyika manja anu m'mphepete, ndi zolozera zala zazing'ono ndi zala zikuluzikulu zogwirana ndi mawonekedwe a diamondi.
3. Lonjezani mwendo umodzi kenako winayo kumbuyo kwanu, m'lifupi mchiuno, ndikutambasula manja ndi thupi lanu molunjika.
4. Bweretsani chifuwa chanu pabenchi kapena pakauntala pokhotakhota pang'ono m'zigongono, ndikupumira mkati. Sungani msana wanu ndi chiuno mosawoloka ndikusunga mtima wanu.
5. Pepani kubwerera pamalo oyambira, ndikupuma.
6. Kuti ntchitoyi ikhale yosavuta, gawani manja anu ndi mainchesi angapo.

Chifukwa ma pushups ndiabwino kwambiri

Kutentha mafuta

Pushups ndi njira yothandiza kuwotcha mafuta chifukwa amafunikira mphamvu zambiri kuti achite, Michaels akuti. Thupi lanu limatha kupitiliza kuwotcha mafuta mukamaliza masewera olimbitsa thupi.

Chitani mogwirizana

Monga phindu lina, ma pushups amawerengedwa kuti ndi masewera olimbitsa thupi.

"Amaphunzitsa thupi lanu kuti lizichita momwe likufunira pamoyo watsiku ndi tsiku, ndimagulu ambiri am'magazi omwe amagwirira ntchito mogwirizana kuti asunthire thupi lanu tsiku ndi tsiku," adatero Michaels.

Limbikitsani minofu yambiri nthawi imodzi

"Pushups ndi masewera olimbitsa thupi kwambiri chifukwa amagwira ntchito magulu osiyanasiyana nthawi imodzi," adatero Michaels.

Izi zimaphatikizapo kuyang'ana kwakukulu paminyewa yakumtunda, monga ma pectorals, triceps, deltoids, biceps, ndi pakati.

Amagwiritsanso ntchito minofu yolimba komanso yamiyendo, yomwe imakhazikika thupi nthawi yolimbitsa thupi.

Kutenga

Pushups ndi masewera olimbitsa thupi olimbitsa thupi. Ngakhale samakonda aliyense, amawotcha ma calorie ambiri ndikuthandizira kujambula minofu. Mutha kuzichita kulikonse, popanda zida zilizonse.

Ingokhalani otsimikiza kutsatira malangizo a chitetezo, omwe akuphatikizapo kuyima mukataya mawonekedwe oyenera.

Monga nthawi zonse, funsani dokotala musanayambe pulogalamu iliyonse yazaumoyo.