RingPush-Ups ndi masewera olimbitsa thupi abwino kwambiri opangira minofu ya pectoral, makamaka gawo lakumunsi. Potengera ma biomechanics ake, ndi mtanda pakati pakufalitsa ma dumbbells ndikudina ma dumbbells omwe agona pa benchi yopingasa, koma nthawi yomweyo, munthawi yoyipa, minofu ya chifuwa imafutukuka kwambiri, ndipo munthawi yabwino muyenera kuphatikiza kuchuluka kwa minofu yolimbitsa mu ntchito kuti mukhale olimba osati amalephera kuyendetsa mayendedwe. Kuphatikiza pa chifuwa, ma triceps ndi ma deltas am'mbuyo amagwiranso ntchito mopendekera pamakina, minofu ya rectus abdominis imachita zolimba.
Njira zolimbitsa thupi
Kuti muchite izi moyenera, muyenera mphete zolimbitsa thupi zochepa kapena mphete zosintha kutalika. Ngati sizili choncho, ndiye kuti malupu a TRX kapena zida zina zilizonse ndizoyenera - katunduyo azikhala ofanana. Njira yopangira ma push pamakona ndi awa:
- Sankhani kutalika kwake kwa mphete: 20-30 cm pamwambapa. Izi zidzakuthandizani kugwira ntchito momwe mungathere, kutambasula chifuwa chanu kumapeto kwa gululi.
- Gwirani kumunsi kwa mphetezo ndi manja anu ndikukhazikika, kuyesera kukanikiza mphetezo ndi thupi lanu. Mutha kuyika mphetezo pamlingo womwewo kapena kufanana wina ndi mnzake, sankhani njira yomwe ingakhale yosavuta kuti muzitha kuchita bwino.
- Kupuma, yambani kutsika motsika pansi, osalola mphetezo kuti zizingoyenda uku ndi uku. Zigongono zimatha kuyikidwa pang'ono mbali kuti zitsimikizire kulemera kwa minofu ya pectoral, ngati zigongono zikakanikizidwa ndi nthiti, kutsindika kudzakhala pa ma triceps. Tsikani pansi momwe mungathere kuti mutambasule bwino minofu yogwira ntchito ndikukwaniritsa kuyenda bwino kwa magazi.
- Yambani kukwera mmwamba mukamatulutsa mpweya, kupitiliza kukankhira mphetezo pansi. Gwiritsani ntchito pachimake, ndikuwongolera magoli anu pamwamba.
Malo ophunzitsira a Crossfit
Tikukupemphani kuti muyesere malo angapo ophunzitsira ophunzirira, omwe amakhala ndi zolimbitsa thupi m'miyendo.
