Ubwino Wosangalatsa Kwambiri ndi Momwe Mungapangire

Zamkati

• Kodi maubwino a pushup yayikulu ndi ati?
• Momwe mungapangire pushup yayikulu
• Malangizo a chitetezo
• Kusiyanasiyana kwa pushup yayikulu
• Kusiyanasiyana kosavuta
• Kusintha kovuta kwambiri
• Kodi ndi njira iti yabwino yowonjezerapo pushup yambiri kuntchito yanu?
• Mfundo yofunika

Ma pushups ambiri ndi njira yosavuta komanso yothandiza yomanga thupi lanu lapamwamba komanso mphamvu zapakati. Ngati mwadziwa ma pushups pafupipafupi ndipo mukufuna kuwongolera minofu yanu mosiyana, ma pushups ambiri ndi njira yabwino.

Poika manja anu patali pang'ono, mafupa akuluakulu amayang'ana chifuwa ndi minyewa yanu kuposa ma pushups wamba. Amapereka maubwino ena, nawonso.

Kuti mupange ma pushups otakata, simukusowa zida zilizonse kupatula thupi lanu. Izi zikutanthauza kuti mutha kuzichita kulikonse komanso nthawi iliyonse yomwe mukufuna.

M'nkhaniyi, tiwunikiranso zabwino za pushups zazikulu, momwe mungachitire, komanso kusiyanasiyana komwe mungayesere.

Kodi maubwino a pushup yayikulu ndi ati?

Malinga ndi American Council on Exercise, ma pushups ambiri atha kukulitsa mphamvu ya minofu ndi kupirira mu:

• chifuwa (pectoralis)
• mapewa (anterior deltoid)
• manja apamwamba (triceps)

Zomwe zapezeka kuti kuchita ma pushups ndikumangika pamanja kumathandizanso kuti serratus yanu ikhale yolimba kwambiri kuposa pushup.

Minofu yomwe nthawi zambiri imanyalanyazidwa, yomwe imakhudza nthiti zanu zakumtunda, imakuthandizani kusuntha mikono ndi mapewa anu. Zimathandizanso m'khosi mwako ndi minyewa yakumbuyo.

Malinga ndi chipatala cha Mayo, ma pushups ambiri ndiwopindulitsa kuchititsa kulimbitsa thupi. Kukhala ndi minofu yolimba yamkati kumatha kukulitsa bata ndi kukhazikika, kuteteza msana wanu kuvulala, ndikupangitsa kuyenda kulikonse kukhala kosavuta.

Kuphatikiza apo, malinga ndi National Academy of Sports Medicine, kusintha maimidwe amanja sikungopereka zosiyanasiyana, kumathandizanso kuti mugwiritse ntchito mayendedwe osiyanasiyana, omwe angathandize kupewa kuvulala mopitirira muyeso.

Momwe mungapangire pushup yayikulu

Monga machitidwe onse, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera. Kuchita izi kungakuthandizeni kupeza zabwino zambiri komanso kupewa kuvulala.

Kuti mupange pushup yayikulu ndi mawonekedwe olondola, kumbukirani izi:

• Sungani mapewa anu, msana, ndi chiuno molunjika.
• Lonjezani msana wanu kuti msana wanu ukhale wowongoka.
• Onetsetsani kuti chiuno chanu sichitsamira kapena kuloza mmwamba.
• Yang'anani pamalo omwe ali patsogolo panu pamene simukuyendetsa khosi lanu.
• Gwiritsani ntchito minofu yanu yakuthambo mukamachita masewera olimbitsa thupi.

Mukakonzeka kuyamba, tsatirani malangizo awa:

1. Yambani mu thabwa ndi manja anu wokulirapo kuposa mapewa anu.
2. Yang'anani zala zanu kutsogolo kapena pang'ono kunjako.
3. Pepetsani zigongono kumbali pamene mukutsitsira thupi lanu pansi.
4. Imani pomwe chifuwa chanu chili pansi pamiyendo yanu.
5. Limbikitsani mtima wanu mukamakankhira m'manja mwanu kuti muthe kukweza thupi lanu poyambira.
6. Chitani 1 mpaka 3 seti ya 8 mpaka 15 yobwereza.

Ngati muli ndi mphamvu zolimbitsa thupi, mutha kupanga magawo atatu mpaka anayi obwereza 20 mpaka 30.

Chofunikira ndikuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono kuchuluka kwama seti ndi kubwereza momwe mumazolowera ntchitoyi.

Malangizo a chitetezo

Onetsetsani kuti muzimva kutentha musanapange ma pushups ambiri. Yesetsani kuchita zolimba, ngati mikono kapena kusinthana kwa manja, kuti minofu yanu ikhale yotentha komanso kumasuka.

Chitani ma pushups ambiri mosamala, makamaka ngati mwakhala mukuvulala kapena munavulala m'mbuyomu. Izi ndizofunikira makamaka kuvulala pamapewa, kumbuyo, kapena pamanja.

Ngati simukudziwa ngati pushup yayikulu ndi yabwino kwa inu, lankhulani ndi adotolo, othandizira thupi, kapena wophunzitsa payekha asanayesedwe.

Pofuna kupewa kupsinjika kwa minofu, musadzikakamize kupitirira malire anu. Imani nthawi yomweyo ngati mukumva kuwawa.

Mutha kupewa kuvulala mobwerezabwereza pophunzitsira, kapena kuchita zolimbitsa thupi zomwe zimalimbitsa magulu ena aminyewa.

Kusiyanasiyana kwa pushup yayikulu

Kusiyanasiyana kosavuta

Ngati mukuyamba kumene, mutha kuyesa kuchita izi pogwiritsa ntchito maondo anu m'malo mwa zala zanu. Izi zitha kukuthandizani kuti mumvetse bwino mawonekedwe anu ndikuwunika koyenera kwa mapewa anu, kumbuyo kwanu, ndi m'chiuno mwanu.

Mukakhala ndi mawonekedwe olondola pansi, ndikulimbitsa mphamvu zanu, mutha kusintha kupita ku pushup wamba.

Kusintha kovuta kwambiri

Kuti mupange pushup yovuta kwambiri, yesani chimodzi mwa izi:

• Ikani mapazi anu pamalo okwera, monga benchi, sitepe, kapena bokosi.
• Ikani phazi limodzi pa basketball kapena volleyball ndi linalo pansi.
• Ikani mapazi onse pa mpira.
• Ikani mbale yolemera kumbuyo kwanu.

Njira ina ndikuyesera ma dzanja osunthika poyika dzanja limodzi pamalo wamba, pansi pamapewa anu, ndikutambasula dzanja lanu mozungulira. Izi zitha kugwira ntchito mbali imodzi pachifuwa chanu nthawi imodzi.

Kodi ndi njira iti yabwino yowonjezerapo pushup yambiri kuntchito yanu?

Mafupa ambiri ndi masewera olimbitsa thupi. Mutha kuzichita:

• monga gawo lanu lofunda, mutatha kuchita zolimba
• osakanikirana ndi masewera olimbitsa thupi anu
• kumapeto kwa gawo lokweza

Konzekerani kupanga ma pushups atatu nthawi 4 mpaka 4 pa sabata, kulola kuti tsiku limodzi lopuma lathunthu pakati pa magawo kuti minyewa yanu ibwezeretse.

Mawonekedwe oyenera ndiwofunikira kuposa kuchuluka kwa ma pushups omwe mumachita. Ndibwino kuchita kubwereza kocheperako ndikuwongolera mwangwiro kuposa kubwereza mobwerezabwereza ndi mawonekedwe osauka.

Mfundo yofunika

Ma pushups ambiri amapereka masewera olimbitsa thupi ovuta omwe amalimbitsa minofu yanu pachifuwa, mapewa, ndi mikono yakumtunda. Kusiyanasiyana kwa pushup kumathandizanso kukulitsa mphamvu yanu yayikulu, ndipo itha kuthandizanso kuteteza msana wanu.

Kusinthasintha kwa ma pushups ndi ma pushups oyenera atha kukhala njira yabwino yopewera kuvulala mopitirira muyeso.

Nthawi zonse gwirani ntchito momwe mungakwaniritsire ndikupewa kudziwonjezera. Yambani pang'onopang'ono ndikukhala oleza mtima pamene mukukulitsa nyonga yanu ndi chipiriro.