Zvakanakira Wide Pushups uye Maitiro Ekuzviita

Zvemukati

• Ndeapi mabhenefiti ehupamhi pushup?
• Maitiro ekuita rakakura pushup
• Matipi ekuchengetedza
• Misiyano yehupamhi pushup
• Misiyano iri nyore
• Zvimwe zvinonetsa kusiyana
• Ndeipi nzira yakanakisa yekuwedzera yakakura pushup kune yako Workout?
• Chinokosha

Wide pushups inzira yakapusa asi inoshanda yekuvaka yako yepamusoro-muviri uye musimboti simba. Kana iwe wakanyatsoziva pushups yenguva dzose uye uchida kunongedza tsandanyama dzako zvishoma zvakasiyana, yakafara pushups isarudzo yakanaka.

Nekuisa maoko ako kumberi, maphuphupu akareba anonongedza chipfuva chako uye mhasuru dzemapfudzi kupfuura pushups yakajairwa. Ivo vanopa zvimwe zvakanaka, futi.

Kuti uite pushups yakafara, haudi chero giya kunze kwekuremerwa kwemuviri wako. Izvi zvinoreva kuti unogona kuzviita chero kupi uye chero nguva yaunoda.

Muchikamu chino, tichanyatso tarisa mabhenefiti ehupamhi pushups, maitiro ekuzviita, uye misiyano iwe yaunogona kuyedza.

Ndeapi mabhenefiti ehupamhi pushup?

Sekureva kweAmerican Council paKurovedza muviri, huputi hwakawanda hunogona kuwedzera musimba kusimba uye kutsungirira mune yako:

• chipfuva (pectoralis)
• mapepa (anterior deltoid)
• maoko ekumusoro (triceps)

Iyo yakawana kuti kuita pushups ine yakawedzera ruoko kuisirwa kunogona zvakare kushanda yako serratus anterior mhasuru yakaoma kupfuura yakajairwa pushup.

Izvi zvinowanzoregeredzwa mhasuru, iyo inotambanudza mbabvu dzako dzepamusoro, inokubatsira iwe kufambisa maoko ako nemapendekete. Inopawo rutsigiro kumutsipa wako uye mhasuru kumashure.

Sekureva kweMayo Clinic, yakakura pushups zvakare inobatsira yepakati kudzikama kurovedza muviri. Kuva nemasimba akasimba epakati kunogona kusimudzira muyero wako uye kumira, kudzivirira musana wako kubva mukukuvara, uye kuita chero chinenge kufamba kuve nyore.

Pamusoro pezvo, sekureva kweNational Academy yeMitambo Mishonga, kuchinja chinzvimbo chemaoko hakungopi zvakasiyana, zvakare zvinokutendera kuti ushandise akasiyana mafambiro, ayo anogona kubatsira kudzivirira kukuvara kwakanyanya.

Maitiro ekuita rakakura pushup

Sezvo nezvose zviitwa, zvakakosha kushandisa fomu chaiyo. Kuita izvi kunogona kukubatsira kuwana makomborero uye kudzivirira kukuvara.

Kuti uite yakakura pushup ine fomu chaiyo, chengeta aya anongedzera mupfungwa:

• Chengetedza mapepa ako, musana, uye chiuno munzira yakatwasuka.
• Kureba musana wako kuti uchengete musana wako wakatwasuka.
• Ita shuwa kuti chiuno chako hachidzike pasi kana kunongedza kumusoro.
• Tarisa pane imwe nzvimbo pasi pamberi pako apo iwe uchichengeta mutsipa wako usina kwawakarerekera.
• Shingairira yako yepamoyo uye gluteal mhasuru kana iwe uchiita iko kurovedza.

Paunenge wagadzirira kutanga, tevera iyi mirairo.

1. Tanga munzvimbo yeplank nemaoko ako akafara kupfuura mapfudzi ako.
2. Tarisana neminwe yako kumberi kana zvishoma kunze.
3. Zvishoma nezvishoma kukotamisa magokora ako kuenda kudivi iwe uchidzikisa muviri wako pasi.
4. Mira apo chifuva chako chiri pazasi pegokora rako.
5. Shingairira yako yepamoyo paunenge uchidhinda mumaoko ako kusimudza muviri wako kudzokera kunzvimbo yekutanga.
6. Ita 1 kusvika ku3 seti ye8 kusvika ku15 kudzokorora.

Kana iwe uine simba repamusoro-remuviri simba, unogona kuvaka kuita matatu kusvika mana seti e20 kusvika 30 kudzokorora.

Chinokosha kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera huwandu hweseti uye kudzokorora sezvaunojairira chiitiko ichi.

Matipi ekuchengetedza

Ive neshuwa yekudziya usati waita seti yakafara pushups. Edza kuita kumwe kutambanudza kune simba, senge kutenderera kwemaoko kana mawoko ruoko, kuti tsandanyama dzako dzidziyirwe uye dzigadzikane.

Ita pushups yakakura nekungwarira, kunyanya kana iwe uine chero kukuvara kana wakambove nekukuvara munguva yakapfuura. Izvi zvinonyanya kukosha pamafudzi, musana, kana kukuvara kweruoko.

Kana iwe usina chokwadi kana yakakura pushup yakachengeteka kwauri, taura nachiremba wako, chiremba wepanyama, kana mudzidzisi wega anozivikanwa usati waedza.

Kuti udzivise tsandanyama, usazvimanikidza kupfuura miganho yako. Mira nekukasira kana uchinge warwadziwa.

Unogona kudzivisa kudzokorora kukuvara nekuyambuka-kudzidzisa, kana kuita zviitwa zvinotarisana nemamwe mapoka emhasuru.

Misiyano yehupamhi pushup

Misiyano iri nyore

Kana iwe uri wekutanga, unogona kuyedza kuita chiitwa ichi pamabvi ako pane zvigunwe zvako. Izvi zvinogona kukubatsira iwe kutarisisa kune yako fomu uye kuenderana kwakaringana kwemapfudzi ako, musana, uye chiuno.

Paunenge uchinge uine fomu chaiyo pasi, uye wavaka simba rako, unogona kuchinjira kune yakajairika yakafara pushup.

Zvimwe zvinonetsa kusiyana

Kuti uite pushup yakawedzera kuoma, edza imwe yeanotevera:

• Isa tsoka dzako pakakwirira, senge pabhenji, nhanho, kana bhokisi.
• Isa tsoka imwe pane basketball kana volleyball uye imwe tsoka pasi.
• Isa tsoka mbiri pabhora.
• Isa ndiro yekuremerwa kumusana kwako.

Imwe sarudzo ndeyekuedza kudzadzarika-ruoko pushups nekuisa ruoko rumwe munzvimbo yakajairika, pazasi pefudzi rako, uye ruoko rwako rwakatarisana rwakatambanuka. Izvi zvinogona kushanda rumwe rutivi rwechifuva chako panguva.

Ndeipi nzira yakanakisa yekuwedzera yakakura pushup kune yako Workout?

Wide pushups chiitiko chakasiyana siyana. Unogona kuzviita:

• sechikamu chenyu chiitiko chekudziya, mushure mekuita masimba anotambanudza
• yakasanganiswa mu cardio yako kana simba-kudzidzira kurovedza
• pakupera kwechikamu chekusimudzira

Vavarira kuita yakafara pushups katatu kana mana nguva pasvondo, uchibvumira kweinenge 1 izere zuva rekuzorora pakati pezvikamu kubatsira tsandanyama dzako kupora.

Fomu chaiyo yakakosha pane kuti mangani maphuphupu akawandisa aunoita. Zvirinani kuita kudzokorora kushoma uine kurongeka kwakaringana pane kudzokorora kwakawanda nefomu rakashata.

Chinokosha

Mahwanda pushups anopa akaomesesa epamusoro-muviri kurovedza muviri ayo anotarisa mhasuru mubhokisi rako, mapendekete, uye kumusoro maoko. Iko kusiana kwepushup kunogona kubatsirawo kuvaka yako yepamoyo simba, uye zvinogona kubatsira kudzivirira musana wako, futi.

Kusiyanisa yakakura pushups neyakajairwa pushups inogona zvakare kuve nzira yakanaka yekudzivirira kunyanyisa kukuvara.

Nguva dzose shanda mukati memiganhu yako uye dzivisa kuzvinyanyisa. Tanga zvishoma uye uve nemoyo murefu apo iwe uchivaka yako simba uye kutsungirira.