Ma Handstand Ring Push-Ups ndi njira yokhazikitsira manja kwa othamanga odziwa bwino ntchito. Ndizovuta kudziwa kuti kuyimirira pamphete mozondoka khoma kumapangitsa kuti zikhale zovuta kwambiri kuti wothamanga azitha kuchita zinthu moyenera. Komabe, ntchitoyi imangothandiza kukulitsa luso ili chifukwa chophatikizidwa ndi ntchito zazing'ono zolimbitsa thupi, zomwe ndizosatheka "kumenya" pochita masewera olimbitsa thupi, mwachitsanzo, popanga ma push mu handstand. Kuphatikiza apo, katundu wambiri amagwera pama triceps ndi delts kutsogolo.
Njira zolimbitsa thupi
Kuchita masewera olimbitsa thupi kumawonjezera kupanikizika kwapakati komanso kopanda mphamvu, chifukwa chake sikuyenera kuchitidwa ndi anthu omwe amatsutsana ndi zolimbitsa thupi zomwe zimawonjezera kukakamizidwa.
Njira yopangira ma push pamiphete mozondoka ikuwoneka motere:
- Ikani mphetezo masentimita angapo kuchokera kukhoma, mozungulira kupingasa kwa phewa. Mutha kuziyika mofanana wina ndi mnzake kapena kukufutukulirani pang'ono. Finyani mwamphamvu ndi manja anu, tsitsani ma triceps anu ndikukankhira ndi miyendo yanu, mutayimirira pachakumanja chakumanja ndi zidendene kapena mawondo anu khoma.
- Bwinobwino kuyamba kutsika, ndikupumira pang'ono. Pofuna kupewa mphetezo kuti zisagwe munthawi yolakwika kwambiri, yesani kuzikankha mozondoka ndi mphamvu zanu zonse. Gawani zigongono zanu pang'ono mumbali, musalole kuti ziziyendana. Otsika mpaka masentimita 3-5 atsala kuyambira mutu mpaka pansi.
- Popanda kupumira pansi, yesetsani kukweza, pogwiritsa ntchito mphamvu zanu zonse. Musaiwale kuti muwone momwe mpheteyo ilili, ikanikeni pansi molimba momwe mungathere. Gwiritsani ntchito pachimake ndikukweza kwanu mokwanira.
Maofesi a Crossfit okhala ndi ma push-ups
Ngati simungakwanitse kuchita bwino moyimirira mphetezo, ndiye kuti mkati mwa maofesiwa ophunzitsira opitilira muyeso, mutha kupeputsa pang'ono ntchito yanu ndikuyiyika ndi ma push-ups achikale pamanja.
| Megan | Chitani zokhazokha zokwana 10 pazomenyera mphetezo ndikudutsa 10 khoma. Zozungulira 5 zokha. |
| Jennifer | Chitani zodumphira mabokosi 15, ma burpee 10, ma bar 20, ndi ma dips asanu omata. Pali kuzungulira katatu kwathunthu. |
| Mantha | Chitani zokopa za 12, ma 10 akufa, ma squat 10 olowera, ndi ma 10 rack. Pali kuzungulira katatu kwathunthu. |
