Inde, Wide-Grip Push-Ups Ndiosiyana Kwambiri ndi Ma Push-Ups Okhazikika

Zamkati

• Phindu Lokankhira Pakati Pakati ndi Kusintha
• Momwe Mungapangire Kukankhira Kwakukulu
• Onaninso za

Pamene mphunzitsi akuti "gwetsa ndikundipatsa 20," kodi mumawona kangati pamene mumayika manja anu? Pali mwayi wolimba kuti mumakhala mukukankhira patsogolo pomwe mumafuna kukankhira mmwamba. Ngakhale kuti sichinthu choipa, kukankhira kwakukulu kumagwira thupi lanu lapamwamba mosiyana ndi kukankhira nthawi zonse kapena triceps (yopapatiza) kukankhira mmwamba. Phunzirani zonse zitatu, ndipo mudzagunda inchi iliyonse ya thupi lanu lakumtunda, osatchulanso pangani maziko olimba.

Phindu Lokankhira Pakati Pakati ndi Kusintha

"Izi ndizovuta kukakamiza chifukwa chifuwa chako ndi minofu ya biceps ikuchulukirachulukira," atero a Rachel Mariotti, wophunzitsa ku NYC potengera zomwe zachitika pamwambapa. "Akatalikitsidwa, zimakhala zovuta kupanga mphamvu zambiri."

Kukakamiza kwakukulu kumachotsanso kutentha kwanu; kafukufuku wa 2016 wofalitsidwa mu Journal of Physical Therapy Science adapeza kuti ma push-up akuluakulu adalemba chifuwa ndikutulutsa minofu yocheperako. M'malo mwake, amalemba ma biceps, serratus anterior (minofu m'mbali mwa nthiti zanu), ndi latissimus dorsi (minofu yakumbuyo yomwe imatambasula kuchokera kukhwapa kupita ku msana) kuti musunthe.

Mofanana ndi kukankhira pafupipafupi, mutha kugwada pansi kuti mukhale ndi mphamvu musanayese mayendedwe onse. (Palibe manyazi omwe amabwera koyamba.) Ingokumbukirani kuti muzisunga pakati panu ndikupanga mzere wolunjika kuchokera mawondo mpaka mapewa mukasankha kusinthako. Mukhozanso kuika manja anu pamalo okwera (monga benchi, bokosi, kapena sitepe) kuti muchepetse kulemera kwa thupi lanu lakumtunda.

Takonzeka kupita patsogolo mopitilira patsogolo? Yesani iwo ndi manja kapena mapazi anu atayimitsidwa mu TRX, kapena ndi mapazi anu pamwamba. (Apa, pali kusiyanasiyana kambiri komwe mungayesere.)

Momwe Mungapangire Kukankhira Kwakukulu

A. Yambani pamalo okwera matabwa ndi mapazi pamodzi ndi manja okulirapo pang'ono kupingasa paphewa, zala zikuloza kutsogolo kapena kunja pang'ono. Limbikitsani ma quads ndikofunikira ngati mukugwira thabwa.

B. Pindani zigongono kumbali kuti muchepetse thunthu pansi, ndikudikirira pamene chifuwa chili pansi pake.

C. Tulutsani mpweya ndikukanikizana ndi kanjedza kuti musunthire pansi kuti mubwerere poyambira, kusuntha m'chiuno ndi mapewa nthawi yomweyo.

Chitani 8 mpaka 15 kubwereza. Yesani maseti atatu.

Malangizo Okweza Ponse Ponse Ponse

• Musalole kuti chiuno kapena msana ugwere pansi.
• Sungani mbali pakhosi ndikuyang'anitsitsa pang'ono; osanyamula chibwano kapena kutukula mutu.
• Musalole kuti msana wam'mwamba ukhale "phanga mkati." Mukakhala pa thabwa lalitali, kanikizani chifuwa kuchokera pansi ndikukankhira mmwamba kuchokera pamenepo.

Onaninso za