Tenzi Kufambisa Uku: Plyo Pushup

Zvemukati

• Ongororo ye

Kuzvininipisa pushup kuchiri kutonga kwakanyanya kunge kungave kwakanyanya kwese muviri toner kunze uko. Inoisa mukati memhasuru dzako dzechipfuva, inonyanya kurovedza muviri kune yako triceps (hello, tank yepamusoro mwaka!). Ah, uye kana uri kuzviita nemazvo, unenge uri nhanho imwe padhuze nematanhatu-pack abs futi. (Edza idzi 13 Nzira Dzakareruka dzekusimudza Pushup Yako.)

Izvo zvese zvakanaka, asi ko kana tikakuudza kuti pane nzira iri nyore yekupomba mabhenefiti zvimwe-uye kwete nekungotsvaga tsandanyama dzakawanda? Iyo pyo pushup-nguva iyo iwe yaunosimudza maoko ako kumusoro kubva pasi usati wadzika kumashure kusvika pasi pasi pushup yako-inowedzera chikamu cheplyometric pakufamba, saka uri kuvaka simba rinoputika kubhutsu, anodaro Ethan Grossman, mudzidzisi wega. pa PEAK Performance muNew York City. (Usango gadzirira neIyo Yakaipisisa Rudzi rweKutambanudza Pamberi pePlyometrics.)

"Kuputika kunofamba kunge iyo plyo pushup inomhanyisa kukurumidza / mhando II mhasuru tambo, izvo zvakakosha pakurwisa shuga muropa, kurasikirwa kwemafuta, uye kurarama kwenguva refu," anodaro Grossman. Uye iro simba rinoputika rinogona kutamira pamusoro kune kumwe kushanda, sekuwedzera nguva dzako dzekumhanya, semuenzaniso.

Kufanana nekuwanda kwekufamba mune yedu #MasterThisMove nhevedzano (ona: Iyo Hang Power Kubvuta), iyi iri yepamusoro yepamusoro. Nekudaro, zviedze kuti uone kana wagadzirira usati waedza, paGrossman: Iva neshamwari yekukutarisa iwe uchiita gumi yenguva dzose bodyweight pushups ine fomu yakakwana (yakatwasuka kumashure, chifuva kusvika pasi). Kana uchinetseka, unofanira kutanga wasimbisa simba rako.

Kuti uite izvozvo, shanda mapuranga, eccentric pushups (paunodzika pasi zvishoma nezvishoma kusvikira wasvika pasi usati wazorora uye uchisundira kumashure kuti utange), isometric pushups (paunobata pasi pepushup yako kwenguva yakareba sezvazvinogona), uye Medicine Ball Chest Inopfuura mune yako tsika kashoma pasvondo.

Ipapo iwe unogona kufambira mberi kuyedza iyo plyo pushup kumadziro.

A Tanga munzvimbo yeplank nemaoko ako zvakananga pasi pemapfudzi ako.

B Zvidhonze wakananga pasi, uchikotamisa magokora ako uye uchiachengeta padyo nemativi ako.

C Shingairira kumanikidza nemaoko ako uye nekukurumidza kuti ubvise pasi pasina kurasikirwa nechinzvimbo muzasi kwako kumashure uye mutsipa. Wombera kana uchikwanisa.

D Zvibate wakakotama mugokora rako usingaregi chipfuva chako chidonha pedyo nepasi.

E Reset pakati pega rep kuti uve nechokwadi chekuti wachengeta zvinzvimbo zviri pamusoro.

Ongororo ye