Push Ups Yakavaka Muviri Wakakosha uye Simba Rakasimba
Iko kusimudza kunogona kungova kurovedza kwakakwana kunovaka muviri wepamusoro uye simba guru. Yakaitwa zvakanaka, iyo inoshandiswa mumakemikari inoshandisa misumbu mubhokisi, mapepa, triceps, back, abs uye kunyange makumbo.
Nzira Yokuita Nayo Yakakwana Push Up
- Enda padenga pamativi mana, uise maoko ako zvishoma kudarika mapepa ako.
- Wedzerai makumbo enyu kumashure kuitira kuti iwe uenzane nemaoko ako nezvigunwe. Chengetedza muviri wako nenzira yakarurama kubva pamusoro kusvikira kune zvigunwe usingatauri mukati kana kuvhara shure kwako. Iwe unogona kumira iwe tsoka kuti uve pedyo pamwe chete kana zvishoma zvakadzika zvichienderana neicho chinonyatsonaka kwauri.
- Iwe usati watanga chero kufamba, bvumirana iwe abs uye usimbise chinangwa chako nekukwevera bhomba rako kumimba kumucheto wako. Chengetedza nheyo yakasimba mukati rose yekusimudza.
- Inhale sezvo iwe uchikotama zvishoma zvishoma uye uzvidzire pasi kusvikira mabheji ako ari panhamba ye 90 degree.
- Exhale sezvaunotanga kugadzira chifukidzo chepfupa rako uye kusimudza zvakare kuburikidza nemaoko ako kusvika pakutanga. Usavhara zvikanda; uzvichengetedze zvishoma.
Dzorerazve kakawanda kudzokorora sezvaunoda nguva yekushanda.
Nzira Yokuti Uite Zvakawanda Push Ups
Iwe unogona kushandisa maitiro mashomanana mashoma ekuvaka simba rako uye kutsungirira kuitira kuti uite zvakawanda kukurira. Izvi zvinobatsira kune avo vanofanirwa kupfuurira kuedza kwehutano (zvakadai se Army Physical Fitness Test ). Zvinotora nguva, simba uye nzira yakarongeka, asi kuita zvakanyanya kukwira hazvibviri.
Imwe nzira inoratidzirwa uye iyo yakawanda yakawanda yepamuviri yehutano zvinetso inowanikwa pane Inonzi One Push-up Day approach.
Iyi ndiyo apo zuva rimwe chete iwe unoita imwe-kushivirira, saka pazuva repiri iwe unoita maviri push-ups, nezvimwe zvakadaro.
Push Up Up Kusiyana
Chimwe chezvinhu zvikuru pamusoro pekusimudza ndezvekuti kuburikidza nekusiyanisa chiito chaunogona kuchinja chinokurudzira pamutsipa wako. Izvi zvinokosha nokuti muviri wedu unogona kutadza kunyanya kuitika uye kana izvozvo zvichiitika iwe hauna kuwana zvakakosha kubva kubasa.
Pasi pane mamwe maitiro akasiyana-siyana ekusimudzirwa (zvakanyorwa kubva nyore kusvika zvakaoma) izvo zvinogona kuita kuti muviri wako urambe uchiwana zvibereko zvemuitiro uyu.
- Tora Push Ups
- Kana mukana wokusimudza uri wakaoma zvikuru, unogona kutanga nokuita kusundira pamadziro, tafura kana chigaro chakasimba. Mirai makumbo marefu kubva pane chauri kushandisa uye shandisa zvakafanana kushandisa nzira yakadai sepamusoro kuti uzvidzire kusvikira mavheti ari 90 degrees uye wozosimudza zvakare. Chengetedza iwe zvakasimba zvakasimba nguva yose.
- Bent Knee Push Ups
Iri ihanduro yakashandurwa yehuwandu hwekusimudza hunoitwa pamabvi panzvimbo pane zvigunwe. Iva nechokwadi chekuchengeta mabvi, chiuno nemapfudzi ose mumutsara wakarurama; vanhu vazhinji vane tsika yekukotamira muchiuno sezvinonzi iwe uri kukotama, asi iyi ndiyo nzira isina kururama. - Stability Ball Push Ups
Kana iwe wakagadzirira kuenderera kunze kwekushambadzira kwekutanga uye kuwedzera chimwe chekugadzikana kwebasa basa edza kugadzika bhora push ups. Izvi zvakasiyana-siyana zvekusimudza zvinowedzera kuoma nekubudirira kwemazinga ekusimudzira. Kuwedzera kudiwa kwakakwana kunoita kuti vamwe vashandise simba rakanaka, saka iva nechokwadi kuti unogona kuita nezvemashoko makumi maviri ekutanga kushandura usati waedza izvi. - Push Up Lat Row
Iko kusvitsa kwava kuda kukwana zvose zvayo pachako, asi kuwedzera zvinyorwa zvishomanana kune chikamu uye iwe une muviri wakakwana wekudzidzira muviri . Izvi zvinowedzera kushandura dumbbell lat rows kusvika kumusoro kwe rep rep. Iko kushandurwa kunowedzera kusimba kwebasa racho, kunoita kuti zvigadziriswe zvakasimba uye zvinosanganisira latissimus dorsi (kumashure) mushure.
- Medicine Ball Push Up
Ita shanduro yakasimudza pamwe neruoko rumwe rukuru rwemishonga bhora . Izvi zvinoshanda mafudzi mune imwe nzira yakasiyana-siyana yekufamba iyo inowedzera kufara kwakasimba. - Alternating Medicine Ball Push Up
Izvi zvakasiyana zvinowedzera kugadzikana kwepamusoro pamwe nekugadzirisa mararamiro ekufambisa munguva yekutanga kusimudza kufamba. Tambanudza mishonga bhora pakati pechanza chimwe nechimwe mushure mekudzoka zvakare uye kuwedzera dambudziko rekurima. - Kuramba Push Ups
Ichi chinhu chakanyanya kuoma, ichiitwa netsoka dzakasimudzwa pabhokisi kana bhenji. Iwe unogona kugadzirisa urefu hwebhokisi kuti uwedzere kana kuderedza kushorwa uchishandisa muviri wako chete.
- Diamond Push Up
Dhaimani rinomira kumusoro inoitwa nemaoko ako pedyo pamwechete; pamwe neminwe yezvinyorwa uye zvigunwe zvechimwe ruoko zvine chokuita nekubata rumwe rutivi uye kuita dhiimani. Iwe unobva wasimudza maoko ako nechepamusoro pechifuva chako uye zvisikwa pedyo nemativi ako panguva imwe neimwe. - Kudonha Kusvitsa
Icho chiito cheplyometric umo iwe unozvisundira iwe nesimba rine simba kuitira kuti maoko ako abve pasi uye iwe urove mu midair. Ichi chiito hachisi chevashandi vechikoro. Iwe unogona kukuvara zvakanyanya nyore kana iwe usati wakashanda kusvika kune imwe panguva imwe.