3 Misiyano yeRevers Pushups uye Maitiro Ekuzviita

Zvemukati

• Chii chinonzi reverse pushups?
• 1. Kudzokera kumashure-kutarisa kumashure pushup
• 2. Yakazara-muviri reverse pushup
• 3. Reverse maoko pushup
• Matipi ekuchengetedza
• Chinokosha

Iyo yakajairwa pushup ndeye yakasarudzika-yekuvaka-simba kurovedza muviri. Inopa mhasuru mubhokisi rako, mapendekete, maoko, musana, uye mudumbu nzvimbo yakanakisa kurovedza muviri.

Sezvo nezvakawanda zvekurovedza muviri, pane misiyano yepushuphups iyo inogona kushanda mhasuru dzako munzira dzakasiyana apo uchiwedzera zvakasiyana kune yako yekujaira maitiro.

Kune akatiwandei mhando dzeashure pushups, imwe neimwe iine kugona kupokana neako epamusoro-muviri mhasuru munzira yakasarudzika.

Muchikamu chino, tichanyatso tarisa matatu ekudzosera pushups, pamwe nezvakanaka uye nemirayiridzo yekuti ungaita sei imwe neimwe.

Chii chinonzi reverse pushups?

Sezvaunogona kufungidzira, mamwe marudzi eashure pushups aunotarisana nawo kumusoro kwete pane kutarisa pasi pasi. Dzimwe misiyano iwe dzaunotanga kubva pane imwe chinzvimbo.

Zvinoenderana nekudzidza mune, reverse pushups inonyanya kushanda pakushanda yako abs uye kumashure mhasuru. Nyanzvi dzinovakurudzira ivo kuzere kwepamusoro-kwemuviri simba rekugadzirisa.

Kana iwe uchitsvaga zvimwe zvakasiyana kune yako pushup maitiro, funga izvi zvitatu zvakasiyana zve reverse pushups.

1. Kudzokera kumashure-kutarisa kumashure pushup

Imwe yerudzi rwakakurumbira rwe reverse pushup yakafanana neye triceps dip. Ichi chiitwa chinonyanya kushanda pakusimbisa triceps yako uye kupokana nemhasuru mune yako abs uye kumashure, uku uchisimudzira kumusoro-kwemuviri mamiriro.

Kuti uite chiitwa ichi:

1. Tanga nekugara pasi nemabvi ako akakotama uye maoko pasi pasi pemapfudzi ako.
2. Svetera pasi, uchitwasanudza wako wepamusoro muviri nemaoko kuitira kuti mapendekete ako ari pamusoro pemaoko ako.
3. Nehudyu dzako dzichisundira muviri wako kumusoro, twasanudza makumbo ako kuti muviri wako utsigirwe nemaoko chete nezvitsitsinho.
4. Bata chinzvimbo icho kwemasekondi akati wandei, uye zvishoma nezvishoma udzikise muviri wako kusvikira chigaro chako chabata pasi.
5. Ndiko 1 rep. Edza mashoma reps pakutanga, nechinangwa chekupedzisira chekuita akati wandei gumi kusvika gumi nemashanu reps.

Iyo vhezheni yeiyi reverse pushup inogona kuitwa sedip:

1. Panzvimbo pekuisa maoko ako pasi, isa maoko ako kumashure kwako pabhenji kana cheya yakasimba.
2. Nechurema hwako pamaoko ako, zvidzikise kusvikira maoko ako epamusoro ave akafanana nepasi.
3. Sundira kumusoro kusvikira maoko ako akati twasu zvakare. Dzokorora kufamba.

2. Yakazara-muviri reverse pushup

Imwe mhando yekudzosera pushup iwe yaunotanga neako chipfuva padhuze nepasi. Izvo zvinosanganisira kusundidzira magaro ako mudenga usati wadzokera kune yakajairwa pushup chinzvimbo.

Kufambisa kwacho kunogona kukuyeuchidza nezve matanda ari pamwe chete nemavhiri ezvitima achikurumidza kufamba kumusoro uye kumashure uye kumberi kumberi zvakare.

Uku kusiyanisa pushup kusiyanisa kunoshanda muviri wako wese wepamusoro, kunyanya maoko ako nemapfudzi. Inopa muviri wako wepasi kurovedza muviri, zvakare: Kuzviita nekukurumidza kunowedzera chinobata cardio element kune yako Workout.

Kuti uite chiitwa ichi:

1. Tanga nemuviri wako wakatwasuka uye maoko ako akakotama, uchizvibata wega masendimita kana maviri kubva pasi, kunge hafu yepakati yepushup yenguva dzose.
2. Pusha magaro ako kumusoro uye neshure kumakumbo ako, uine chokwadi chekuti mabvi ako haabatike pasi.
3. Chengetedza maoko ako akati sandara pasi, kuitira kuti panopera kufamba, maoko ako akatambanudzwa akananga pamberi pako.
4. Dzokera kunzvimbo yekutanga.
5. Uyu 1 rep. Kutanga zvishoma nezvishoma, uye zvishoma nezvishoma kuvaka kusvika pakuita mashoma maseti e8 kusvika ku12 reps.

3. Reverse maoko pushup

Rudzi rwechitatu rwekudzosera pushup rakafanana neyechinyakare pushup munzira dzese - kunze kwekumira kwemaoko ako.

Panzvimbo pekuve uine maoko ako neminwe zvichinongedzera kumberi, sezvazvinoita neyakajairika pushup, maoko ako akapfava, asi neminwe yako ichinongedzera kumashure kutsoka dzako.

Uku kusiana kunopa biceps ako imwe yekuwedzera kunetsa kurovedza muviri.

Matipi ekuchengetedza

Sezvo nezvakawanda zvekurovedza muviri, fomu chaiyo yakakosha neanodzosera pushups. Kuita zviitwa nenzira kwayo kunokubatsira kudzivirira kukuvara. Izvo zvakare zvinovimbisa kuti iwe unowana iyo yakawanda mabhenefiti kubva kune aya mafambiro.

Mapfudzi ako uye ezasi kumashure anonyanya kutambura kukuvara kana ukasashandisa fomu chaiyo. Kana iwe wakambove neruoko, fudzi, kana musana kukuvara, taura nachiremba wako kana chiremba wepanyama usati waedza chero mhando yepushup.

Tanga zvishoma nezvishoma, uye usaedze kumhanyisa zvinhu. Enda padanho rakanakira iwe. Zvishoma nezvishoma edza kuvaka kuti uite zvimwe zvinodzosera pushups pamusoro penguva yakati.

Chinokosha

Kudzorera pushups kunogona kuitwa chero kupi, chero nguva. Iwe haudi chero yakakosha michina kuti uzviite. Aya maekisesaizi anogona kunyanya kubatsira pamazuva paunenge usina mukana wekurovedza muviri kana kumanikidzwa kwenguva.

Kunge shamwari yavo yechinyakare, reverse pushups inyanzvi yekuvaka-simba inosimbisa mazhinji emapoka emhasuru mumuviri wako wepamusoro.

Edza kusanganisa reverse pushups neimwe yekuvaka-simba zviitwa zveyakarongeka nzira yekurovedza muviri.

Kana uine hutano kana kukuvara, taura nachiremba wako kana mudzidzisi wega anozivikanwa usati waita reverse pushups.