Ehe, Wide-Grip Push-Ups Yakasiyana Kwazvo kubva Kunogaro Push-Ups

Zvemukati

• Wide-Grip Push-Up Benefits uye Kusiyana
• Maitiro Ekuita Wide-Grip Push-Up
• Ongororo ye

Kana mudzidzisi akati "donhedza uye undipe makumi maviri," kangani iwe unoona paunoisa maoko ako? Pane mukana wakasimba wekuti iwe wainyatso kuita wakapamhama-kubata kusundira-kumusoro pawaida kuita yakajairwa Push-up. Kunyangwe icho chisiri icho hachisi chakashata chinhu, chakapamhamha-kubata kusundira-kumusoro kunoshanda muviri wako wepamusoro zvakasiyana neyakajairika kusundira-kumusoro kana triceps (yakamanikana-kubata) kusundira-kumusoro. Tenzi ese ari matatu, uye iwe ucharova masendimita ese emuviri wako wepamusoro, tisingatauri kuvaka musimboti wakasimba, futi.

Wide-Grip Push-Up Benefits uye Kusiyana

"Iyi inonetsa yekusundira kumusoro nekuti mhasuru dzako dzechifuva nemabiceps dzave kureba," anodaro Rachel Mariotti, mudzidzisi weNYC achibvisa mafambiro ari pamusoro. "Kana varebeswa, zvakaoma kuburitsa simba rakawanda."

Wide-grip push-ups zvakare inotora kumwe kupisa kubva patriceps yako; chidzidzo che2016 chakaburitswa mu Nyaya yePhysical Therapy Sayenzi vakawana kuti yakakura-kubata kusunda-ups yakatora chifuva uye triceps tsandanyama zvishoma pane mwero kana nhete-kubata kusundira kumusoro. Pane kudaro, vanotora biceps, serratus anterior (tsandanyama pamativi embabvu dzako), uye latissimus dorsi (mhasuru dzekumusana dzinotambanudzwa kubva muhapwa kuenda kumusana) kuti uite kufamba.

Kungofanana nekusundidzira-ups nguva dzose, unogona kupfugama pasi pamabvi ako kuti uvake simba usati waedza huwandu hwakazara hwekufamba. (Hapana chinonyadzisa-chinouya kutanga.) Ingo rangarira kuchengetedza yako yepamoyo kubatanidzwa uye kugadzira tambo yakatwasuka kubva pamabvi kusvika pamafudzi kana iwe ukasarudza iyo shanduko. Iwe unogona zvakare kuisa maoko ako pane yakakwidziridzwa pamusoro (kunge bhenji, bhokisi, kana nhanho) kudzikisa huwandu hwehuremu mumuviri wako wepamusoro.

Wakagadzirira kufambira mberi kupfuura yakazara yakazara-kubata kubata-kumusoro? Edza ivo nemaoko ako kana tsoka dzakaturikwa muTRX, kana netsoka dzako pakakwirira. (Pano, zvakatowanda push-up misiyano yekuyedza.)

Maitiro Ekuita Wide-Grip Push-Up

A. Kutanga pakakwirira puranga chinzvimbo nemakumbo pamwechete uye maoko zvakapamhama zvishoma pane kupendekera-upamhi zvakapatsanurwa, zvigunwe zvichinongedzera kumberi kana zvishoma kunze. Bata quads uye core sekunge wakabata puranga.

B. Bhendesa magokora kunze kumativi kuti udzikise torso yakanangana nepasi, uchimbomira apo chifuva chiri pazasi pegokora kukwirira.

C. Exhale uye pinda mumichindwe kusundira muviri kure nepasi kuti udzokere kunzvimbo yekutanga, uchifambisa chiuno nemapfudzi panguva imwe chete.

Ita zvisere kusvika gumi neshanu reps. Edza 3 seti.

Wide-Grip Push-Up Form Mazano

• Usatendere chiuno kana kudzikira kumashure kuti usare pasi.
• Chengeta mutsipa usina kwawakarerekera uye tarisa zvishoma kumberi pasi; usatuta chirebvu kana kusimudza musoro.
• Usatendere kumusoro kwepamusoro "kubako mukati." Paunenge uri pakakwirira, isometrically pusha chifuva kure nepasi uye wosundira kumusoro kubva ipapo chinzvimbo.

Ongororo ye