3 Zosiyanasiyana za Pushups Zosintha ndi Momwe Mungapangire

Zamkati

• Kodi pus puss ndi chiyani?
• 1. Kubwerera kumbuyo komwe kumayang'ana kumbuyo
• 2. Thupi lathunthu limasinthasintha pushup
• 3. Kutembenuza manja pushup
• Malangizo a chitetezo
• Mfundo yofunika

Pushup yokhazikika ndimachitidwe olimbitsa thupi olimbitsa thupi. Zimapatsa minofu m'chifuwa, mapewa, mikono, kumbuyo, ndi m'mimba kulimbitsa thupi kwambiri.

Monga momwe zimakhalira ndi masewera olimbitsa thupi ambiri, pali kusiyanasiyana kwa ma pushup omwe amatha kugwira ntchito minofu yanu m'njira zosiyanasiyana powonjezera machitidwe anu azolimbitsa thupi.

Pali mitundu ingapo yama pushups obwerera m'mbuyo, iliyonse yomwe imatha kuthana ndi minyewa yakumtunda mwanjira yapadera.

Munkhaniyi, tiwona mosamalitsa ma pushups atatu obwereza, limodzi ndi maubwino ndi malangizo amomwe tingachitire iliyonse.

Kodi pus puss ndi chiyani?

Monga momwe mungaganizire, mitundu ina ya ma pushups omwe mwayang'anizana nawo mmalo moyang'ana pansi. Zosiyanasiyana zina zomwe mwayambira kuchokera kumalo ena.

Malinga ndi kafukufukuyu, ma pushups obwezeretsa kumbuyo ndi othandiza makamaka pakugwira ntchito yanu ya abs ndi minyewa yakumbuyo. Akatswiri amalimbikitsa kuti azikhala ndi mphamvu yokwanira m'thupi.

Ngati mukuyang'ana zosiyanasiyana pamachitidwe anu a pushup, ganizirani mitundu itatu iyi ya pushups.

1. Kubwerera kumbuyo komwe kumayang'ana kumbuyo

Mtundu umodzi wotchuka wa reverse pushup ndiwofanana ndi ma triceps dip. Ntchitoyi ndi yothandiza kwambiri pakulimbitsa ma triceps anu ndikutsutsana ndi minofu yanu m'mbuyo ndi kumbuyo kwanu, pomwe ikuthandizira kulimbitsa thupi.

Kuti muchite izi:

1. Yambani pokhala pansi mutagwada pansi ndi manja pansi pansi pa mapewa anu.
2. Chotsani pansi, kuwongola thupi lanu lakumwamba ndi mikono kuti mapewa anu akhale pamwamba pamanja mwanu.
3. Ndi mchiuno mwanu ndikukankhira thupi lanu mmwamba, yongolani miyendo yanu kotero kuti thupi lanu limathandizidwa ndi manja anu ndi zidendene zokha.
4. Gwiritsani malowo kwa masekondi angapo, kenako pang'onopang'ono thupi lanu mpaka matako anu afike pansi.
5. Ndiye 1 rep. Yesani ma reps angapo koyambirira, ndicholinga chofuna kuchita zingapo za 10 mpaka 15 reps.

Mtundu wa pushup wobwereza uku ungachitike ngati kuviika:

1. M'malo mokhala pansi, ikani manja anu kumbuyo pa benchi kapena mpando wolimba.
2. Ndi kulemera kwanu m'manja, dzichepetseni mpaka mikono yanu yakumtunda izikhala pafupi pansi.
3. Kwezani mpaka manja anu atawongolanso. Bwerezani kusuntha.

2. Thupi lathunthu limasinthasintha pushup

Mtundu wina wobwezeretsa pushup wayambira ndi chifuwa chanu pafupi ndi nthaka. Zimaphatikizapo kukankhira matako anu mlengalenga musanabwerere pamalo oyenera.

Kungoyenda kumeneku kumatha kukukumbutsani za ndodo zomwe zimadutsa pama mawilo a sitima zomwe zimayenda mwachangu mtsogolo ndi kubwerera kenako mtsogolo.

Kusintha kotereku kumagwira thupi lanu lonse, makamaka mikono yanu ndi minofu yanu. Zimapatsanso thupi lanu m'munsi kulimbitsa thupi, kuzichita mwachangu kumawonjezeranso gawo la mtima wanu kulimbitsa thupi.

Kuti muchite izi:

1. Yambani ndi thupi lanu molunjika ndi mikono yanu yowongoka, ndikudzigwira nokha inchi kapena awiri pansi, ngati theka la pushup yanthawi zonse.
2. Kokani matako anu m'mwamba ndi kumbuyo kumapazi anu, onetsetsani kuti mawondo anu sakhudza pansi.
3. Sungani manja anu pansi, kuti kumapeto kwa kusuntha, manja anu atambasuke patsogolo panu.
4. Bwererani pamalo oyambira.
5. Uwu ndi 1 rep. Yambani pang'onopang'ono, ndipo pang'onopang'ono pitilizani kupanga magawo angapo a 8 mpaka 12 reps.

3. Kutembenuza manja pushup

Mtundu wachitatu wa pushup wobwereza umakhala ngati pushup wachikhalidwe mwanjira iliyonse - kupatula momwe manja anu aliri.

M'malo mokhala ndi manja ndi zala zanu zikuloza kutsogolo, monga momwe zimakhalira ndi pushup yokhazikika, manja anu ndi olimba, koma zala zanu zikulozetsa kumapazi anu.

Izi zimapatsa biceps anu kulimbitsa thupi kovuta.

Malangizo a chitetezo

Monga momwe zimakhalira ndi machitidwe ambiri, mawonekedwe oyenera amafunikira ndikubwezeretsa pushups. Kuchita masewera olimbitsa thupi moyenera kumakuthandizani kupewa kuvulala. Zimathandizanso kuti mupindule kwambiri ndi izi.

Mapewa anu ndi kumbuyo kwenikweni ali pachiopsezo kuvulala ngati mulibe ntchito mawonekedwe olondola. Ngati mwakhalapo ndi dzanja, phewa, kapena msana, lankhulani ndi dokotala kapena wothandizira musanayese mtundu uliwonse wa pushup.

Yambani pang'onopang'ono, ndipo musayese kuthamangira zinthu. Pitani pamlingo woyenera kwa inu. Pepani yesetsani kuti mupange zowongolera zina zambiri kwakanthawi.

Mfundo yofunika

Kubwezeretsa pushups kumatha kuchitika kulikonse, nthawi iliyonse. Simukusowa zida zapadera kuti muchite. Zochita izi zitha kukhala zopindulitsa makamaka masiku omwe simukutha kuchita masewera olimbitsa thupi kapena mukanikizidwa kwakanthawi.

Monga mnzake wachikhalidwe, ma pushups osinthika ndi machitidwe olimbitsa thupi omwe amalimbitsa magulu am'magazi kumtunda kwanu.

Yesetsani kuphatikiza ma pushups ena ndi zochita zina zolimbitsa mphamvu kuti muzolimbitsa thupi bwino.

Ngati muli ndi thanzi labwino kapena kuvulala, kambiranani ndi dokotala wanu kapena mphunzitsi wanu wovomerezeka musanapange pushups.