Kulimbitsa Thupi ndi Kuchita Zolimbitsa Thupi

Kulimbitsa Thupi ndi Kuchita Zolimbitsa Thupi

Makampani omwe Zokankhakankha kapena ma push ups ndi mtundu wathunthu wazolimbitsa thupi momwe minofu mthupi lonse imayendetsedwa, chifukwa chake imagwira ntchito. Ntchito chifuwa, triceps, delts, kumalimbitsa pakati ndi kumbuyo ziziyenda. Mutha kugwiritsanso ntchito ma gluti ndi ma quads anu. Pazochita zonse zomwe zitha kuchitidwa, ndi imodzi mwazothandiza kwambiri komanso zotheka kupezeka chifukwa amatha kumaliza maphunziro osiyanasiyana.

Komabe, ndichimodzi mwazizolowezi zomwe zolakwitsa zambiri zimachitika pakuchita, kutaya mphamvu yake, munthawi zabwino, komanso kukhala chifukwa chovulala moyipitsitsa.

Kaya ndi kukankha kwanu koyamba kapena ngati mwakhala mukukuchita kwa nthawi yayitali, ndizosangalatsa kuunikanso momwe mungayesere. Kuyika nkhope pansi, ndi mikono m'lifupi paphewa padera, Zigongono zimalowa moyandikira torso ndi thupi kuyambira kumutu mpaka kumapazi molunjika. Manja akuyenera kukhala pansi pamapewa ndi zolozera zolozera kutsogolo ndi zala kufalikira. Mfundo ina yofunika kuikumbukira yokhudzana ndi kuthandizidwa kwa manja ndikuti kaimidwe kanu kamakhala ngati mukufuna kugwira pansi, kusungitsa nsonga zala ndi zikhatho, koma osatinso a phalanges apakatikati.

Poyamba

Anthu ena amayesa ma pushups osachita bwino, ndi kupweteka kwakumbuyo, kapena kudumpha kukankhira koyamba. Chifukwa chake, ndizosangalatsa kuyamba pang'onopang'ono, osati kuchuluka kokha, koma mwamphamvu. M'malo moyamba pansi, mutha kuyamba kukwera kugwiritsa ntchito tebulo lochepa kapena mpando wothandizira manja. Izi zimachepetsa kukula kwake ndipo zimalola kuti mayendedwe achite bwino.

Poyamba, simuyenera kugwiritsa ntchito molakwika kuchuluka kwa kubwereza, ndibwino kumvetsera kakhalidwe, chitani pang'onopang'ono, bwino ndikuyambitsa minofu yapakati ndi yamiyendo. Mitundu itatu yobwereza ikakwaniritsidwa, kutalika kumatha kuchepetsedwa pang'onopang'ono mpaka kufika pansi.

ubwino

  • Amayankhula thupi lonse
  • Pang'onopang'ono
  • Sinthani kaimidwe
  • Lonjezerani mafupa
  • Kumawonjezera kagayidwe woyambira

Zolakwa pafupipafupi

  • Apangeni mofulumira kwambiri
  • Chiuno chakumunsi
  • Khoma mutu wanga
  • Tsegulani mikono yanu kwambiri
  • Osapuma pakati pa magawo

Siyani Mumakonda