Edzai Muviri Wako Wakakosha Saizvozvowo nePush Up Test

Iko kusimudza kuongorora mafungiro ndiyo nzira iri nyore yekuona basa rako rokufambira mberi

Kupedza ups haisi nzira yakanaka chete yekuvaka simba remuviri uye kutsungirira, asi iyo inzira yakanaka yekuedza muviri wako wepamusoro musimba simba nekutsungirira.

Iko kusvitsa-upedza chirongwa chekudzivirira muviri chinoshandiswa nevadzidzisi, vadzidzisi nevatambi kuti vaongorore muviri wakasimba mumuviri uye kutarisa kufambira mberi munguva yesimba uye kudzidzisa muviri. Uyu muedzo wakajeka unokubatsira kuti uenzanise nemuviri wako wepamusoro musimba kutsungirira kune vamwe vezera rako uye zvepabonde uye tarisa purogiramu yako yehutano nenguva.

Sei Uchinyanya Kushushikana Nezvemuviri Wakakosha Simba Nokutsungirira?

Simba nekutsungirira mumisungo yemuviri wepamusoro , kunyanya chifuva, mapepa, triceps uye nheyo chiratidzo chakanaka chehutano hwakakwana. Iyi miitiro inoshandiswa inobatanidza misumbu yose mumuviri wose - kubvira pamusoro kusvika kune dzimwe nzvimbo - kuitira kuti urambe wakasimba. Muviri wepamusoro simba uye kutsungirira zvakakosha kune vavatambi vakadai sevashambi, vanokwira, kana gorofu vanoda simba nesimba kubva mumaoko avo uye mapfudzi kuti vaite zvakanaka uye vadzivise kukuvara. Asi muviri wakasimba wepamusoro unokoshawo kune wose anoda kuita masikati ezuva rimwe nerimwe, zvakadai sekutakura mitoro kana kutora vana, nyore uye pasina kuisa njodzi.

Misoro Yepamusoro Inoshandiswa Pakati Push Up Up

• Mafudzi (Anterior uye Medial Deltoids))
• Chepfu (Pectorals)
• Kudzoka kweUpper Arm (Triceps)

Nzira Yokuita Nayo Push-Up Test

Paunenge uchiita-kusvitsa, iwe unokwidza inenge 75% yehuwandu hwehuwandu hwehuviri hwako.

Kushandisa kushandiswa kushandiswa kwemaitiro kunoderedza izvi kusvika kune 60% yehuwandu hwehuwandu hwehuviri hwako.

The Standard Standard Push-Up Test

• Ita nguva shoma shoma usati waita chero upiedzo hwekuita muviri.
• Tanga muchigadziro-kumusoro pamaoko uye zvigunwe zvine maoko nemafudzi-upamhi zvakaparadzana uye zvikwata zvizere zvakanyanya.
• Paunenge uchiruramisa mutsara wakananga kubva kumakona kusvika kuhudyu, uye kumapfudzi, chengetedza muviri wako wepamusoro kuitira kuti zvipfeko zvako zvikotamire ku 90 degrees.

• Dzorera kumashure kusvika pakutanga.
• Ndiyo imwe rep.
• Ramba uine fomu iyi uye upedze kakawanda kakawanda sezvaunokwanisa pasina kuputsa fomu.
• Nyora nhamba yakazara yepush-ups yakazara yakapera.

Kugadziriswa Kuvhara-Kuedzwa
Shanduro yakashandurwa yemuedzo inoshandiswa kuvakadzi, avo vanoita kunge vane simba shoma remuviri wepamusoro kupfuura varume. Chiyero chinoitwa nenzira imwecheteyo sepamusoro, asi rinoshandiswa shanduko, "pamabvi" kusimudzira-nzvimbo.

• Ita nguva shoma shoma usati waita chero upiedzo hwekuita muviri.
• Tanga muchinzvimbo chakashandurwa-kushanduka, pamaoko nemabvi nemaoko mapepa-kuputika kunze uye zvikwata zvizere zvakapetwa.
• Deredza mahudyu, uye tambanudza maoko mberi kusvikira iwe uumba mutsara wakarurama kubva pamabvi, kusvika kumaguno, uye kumafudzi.
• Paunenge uine nzvimbo yakananga kubva pamabvi kusvika pamapfudzi, chengetedza muviri wako wepamusoro kuitira kuti zvipfeko zvako zvikotamire ku 90 degrees.
• Dzorera kumashure kusvika pakutanga.
• Ndiyo imwe rep.
• Ramba uine fomu iyi uye upedze kakawanda kakawanda sezvaunokwanisa pasina kuputsa fomu.
• Nyora nhamba yehuwandu yekuzara-kushandiswa-push-ups yakapedzwa.
  

Nzira yekupiketa yako Push Up Fitness Test Results

Mushure mekupedzisa kwenyu, muedzo, sanisai mhinduro dzenyu kune zvinodiwa uye mazano pamusoro pezera renyu uye zvepabonde netafura inotevera.

Kuti uongorore maitiro ako ekudzidzisa, iwe unogona kuita kupikisa-up test mavhiki masere kusvika ku12.

Unoda kuwedzera chikoro chako here? Edza mazano aya akajeka ekuita Kuwedzera Push Ups

Kunobva:

McArdle WD et al, Zviitiko zveKuedza Physiology, 2000, 2006. Yakabudiswa naLippincott Williams & Wilkins.

Push Up Fitness Test Results