Akutukuka thupi kuchita pushups

Aliyense akudziwa kuti kusunga zoyenera n'kofunika kwambiri. Ambiri ulendo ichi cholinga masewera maholo, maiwe kusambira, ndi mabungwe ofanana. Mwatsoka, aliyense ali ndi mphamvu ndalama kutero, kapena kungoti mwina nthawi yokwanira kupita kwina kusiya zinthu zina zonse. Komabe, palibe chosatheka, ndi olimba thupi akhoza anakhalabe ndi kunyumba, kuchita Zochita yosavuta lowopsya.

Pofuna kukhala minofu awo kamvekedwe, popanda kuyendera pa masewero olimbitsa omwewo yabwino wosakanikirana otchedwa Zochita zikuluzikulu. Zikuphatikizapo akukoka pa mowa, Kankhani akuluakulu, kukhala akuluakulu ndi ntchito yokulitsa abdominals. kupindula ndi kuti aliyense zokambirana zimenezi kumafuna ochuluka zedi minofu, osauka iwo comprehensively. Mbali ina yofunika ndi kuchita Zochita ngati ali ophweka kwambiri. Vuto yekha kuti mungapeze - ndi pakalibe bala yopingasa. Komabe, mu masitolo a masewera, inu mosavuta ndingapeze bara, sipangakhalenso anaika kunyumba. Ndipo ngati nyengo chololera mungathe mu bwalo, pamene ndinu wotsimikiza kupeza malo kukokera akuluakulu.

Tiyeni tione pushups. Choyamba ife adzazindikira chimene minofu ndi "pachimake" ndi Kankhani akuluakulu. Katundu waukulu imatsogoleredwa kwa deltoids, triceps ndi minofu pachifuwa. Kodi chidwi ndi kuti mukhoza redistribute katundu, ngati ayankhidwa pansipa. Kuwonjezera minofu imeneyi, yomwe akuvutika mokulirapo, monga ndondomeko kulimbitsa minofu ya kumbuyo, miyendo ndi abdominals. Choona chidwi n'chakuti Kankhani akuluakulu mungathe kumlingo m'malo barbell benchi atolankhani, monga katundu ndi ofanana ndi minofu.

Ubwino zolimbitsa aliyense adzakhala okha ngati kukwaniritsa "mmene" osati "momwe ziriri". Choncho ndikofunikira kufotokoza momwe bwino kuchita pushups. Chifukwa cha luso ndi thupi ayenera kukhala wowongoka kwambiri. Inu muyenera kupewa amazipotokola zonse amatsogolera chakuti ena minofu yomangika zokwanira, ndiyo mphamvu zochita amamuchititsa ziro.

Koma udindo wa manja umathandiza kwambiri moti kusintha kwenikweni chifukwa, accentuating katundu pa minofu osiyana. Muyezo malo manja, amene amalola kwambiri wogawana kukhala akatumba onse - pang'ono onse kuposa m'lifupi phewa. Ngati inu kuchepetsa dzanja zambiri katundu adzagwa pa triceps lapansi. Mayikidwe a manja ndi onse kuposa phewa m'lifupi kumawonjezera yaikulu minofu pectoral.

Chitani akhoza zosiyanasiyana osati ndi udindo wa manja. Mwachitsanzo, ngati mukufuna kuchotsa katundu ku woimbayo, pamene kulimbitsa lotanthauza, mungachite Kankhani akuluakulu makofi. kusintha Wina chidwi imakhala pogwira kutero Sikungawathandize upstroke. Mfundo yofunika ndi kuti, kuwongola mkono wake, kumapeto kwa gulu m'pofunika kugwetsera iwo pansi, ndipo ngati ndi kotheka kuti thonje. kusinthidwa Izi akufotokozera mphamvu zachiwawa minofu, zomwe kungakhale kothandiza. Ngati akufuna kulimbitsa manja a wambiri, zokolola zabwino Kankhani akuluakulu pa dzanja limodzi. N'zodziwikiratu kuti zimawachititsa kovuta kwambiri, koma zotsatira zake kukhala noticeable.

Lusoli kuchitika kuti kudzakhala kovuta kuti pushups ngakhale yosavuta. Kodi musadandaule, kuyamba zamatsenga, kuchita Zochita ndi cholinga, mwachitsanzo, pa benchi. Mwamsanga pamene minofu yanu adzabwera mu kamvekedwe, kupita ku malo yopingasa. Chofunika - musataye kulimbitsa thupi lanu. Mwina chifukwa si yomweyo, koma ndithudi adzakhala. Inu mukhoza kukhala zothandiza ntchito zosiyanasiyana kukwaniritsa zimenezi kapena kuti chiwerengero cha kubwereza pa nthawi. Osati chakuti zonse adzapita monga ndandanda, koma osachepera adzakhala cholinga limene pokonzekera.