Ndondomeko Yendende Ndi Gawo Kuti Muphunzitse Superman Push-Ups

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

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Kodi ndi mbalame? Kodi ndi ndege? Ayi, ndi Superman Pushup.

Ndipo pali mayendedwe ochepa olemera kwambiri monga Superman Pushup, omwe amakupangitsani kuthawa mwachidule ngati munthu wachitsulo! Kuphatikiza pa kutchuka kwambiri pazanema, kusiyanaku kwapadera kumayimiliranso chimodzi mwazovuta kwambiri kuchita.

Kodi mukudziwa zomwe mumadzipindulira mukatha kudziwa Superman Pushup?

Zochita za plyometric izi zili ndi zotsatira zoposa kungosangalatsa anzanu. Mwa kuphunzira ndikuchita mwachipembedzo, mumadzipatsa mphatso kukula kwamphamvu kumtunda ndi mphamvu, zomwe zikufanana ndi Munthu Wazitsulo mwiniwake.

Kuchita masewerawa kumafunikira minofu yakumtunda ndi kumunsi kuti igwire ntchito chimodzimodzi, kuyambitsa 'liftoff', ndipo chifukwa chake, zimakhudza kwambiri thupi lanu lonse. Mukadziwa kuchita izi, mudzamva kuti muli ndi mphamvu zolimbitsa minofu yanu.

Momwe Mungakonzekerere

Pali zofunikira zingapo kuti mumvetsetse Superman Pushups wangwiro. Ndipo zimayamba ndikumanga minofu yolimba yapakatikati yomwe pamapeto pake ikuthandizani kukweza manja anu.

Gwiritsani ntchito mizere yopanga zingwe kuti mupange mphamvu zomwe mudzafunikire mukakokera dzanja lanu kumbuyo. Phunzitsani ma glute anu ndi magulu atatu a milatho 10 yolimba. Ikuthandizani kukweza miyendo yanu mukamathawa. Nayi kalozera mwatsatanetsatane kuti mukwaniritse zonsezi.

MLUNGU WOYAMBA- Ino ndi sabata yanu yophunzira kuwombera kophups. Pamwamba pa pushup yanu yanthawi zonse, ingokankhani manja anu pansi ndikuwomba pamodzi. Ndiye tsikani.

Tsiku 1: 5 seti ya 6

Tsiku 2: 5 seti ya 6

Tsiku 3: 5 seti ya 8

Tsiku 4: Patsiku lachinayi, ingogona pamimba pako, manja atambasula patsogolo. Ingokwezani miyendo ndi mikono yanu, ndikuwatambasula momwe angathere. Ndiwoyimira m'modzi ndipo muyenera kuchita magawo 5 a ma reps 10.

Tsiku 5: Bwererani kuti muombere pushups kachiwiri. Maseti 5 a 10.

Tsiku 6: 5 seti ya 7

Tsiku 7: Yesani kuwombera m'manja nthawi imodzi. Ngati simungathe pitilizani sabata yoyamba.

MLUNGU Wachiwiri- Tsopano tikusunthira patsogolo kukwapula kwamapewa komwe kumakumenyani mapewa ndi manja anu onse mukakhala pamwamba pa oimira.

Tsiku 8: 5 seti ya 4

Tsiku 9: 5 seti ya 4

Tsiku 10: 5 seti 6

Tsiku 11: 5 magulu 6

Tsiku 12: 5 magulu 8

Tsiku 13: 5 seti ya 8

Tsiku 14: Malizitsani mapampu 10 amapewa. Ngati simunapezekebe, bwererani koyambirira kwa sabata lachiwiri.

MLUNGU WATATU- Tiyenera kuphunzira ma pushups olandirana ndi manja tsopano. Muyenera kutambasulira manja anu pamwamba pa rep aliyense musanatsike.

Tsiku 15: 4 seti ya 3

Tsiku 16: 4 seti ya 3

Tsiku 17: 4 seti ya 4

Tsiku 18: Nthawi ino muyenera kukhala pamalo apamwamba masekondi awiri nthawi iliyonse. Kodi magulu anayi a 8 oterewa abwereranso.

Tsiku 19: 4 seti 6

Tsiku 20: 4 seti 6

Tsiku 21: Chitani seti ya ma pushups asanu ndi atatu owuluka. Sizingatheke? Bwerezani sabata lachitatu.

MLUNGU WABWINO- Pamene mukuyandikira, ino ndi nthawi yoti muphunzitse za pushups zachiwawa. Poyimira aliyense, mudzakhala mukudumpha thupi lanu lonse pansi.

Tsiku 22: 3 seti ya 2

Tsiku 23: 3 seti ya 3

Tsiku 24: 3 magulu 4

Tsiku 25: Kugwira malowo kwa masekondi awiri. Maseti atatu a 4

Tsiku 26: 3 magulu 4

Tsiku 27: 3 seti ya 5

Tsiku 28: Chitani zolimbitsa thupi zisanu ndi chimodzi. Ngati simungathe, muyenera kubwereza dongosolo la sabata lachinayi.

MLUNGU WACHISANU- Tsopano mwakonzeka kugwira ntchito pa Superman Pushups.

Momwe Mungachitire

Pali njira ziwiri zomwe mungayambitsire gawo lanu la Superman Pushup.

• Yoyamba ndi njira yoyambira yoyambira. Pachifukwa ichi, muyenera kugwa kutsogolo kuchokera pomwe mwaimirira, malo anu olimba ndi thupi lolunjika pamene manja anu akukhudza pansi.
• Kapenanso, mutha kukhala pamalo anu okhazikika, mikono italitali komanso yolimba.
• Tsopano, tsikira kumalo otsika a kukankhira mmwamba ndi mikono yosinthasintha, pachimake chimakhalabe cholimba.
• Kankhirani thupi lanu mmwamba mwamphamvu momwe mungathere pogwiritsa ntchito manja ndi mapazi anu, zomwe ziyenera kudzipangitsa kukafika kumwamba.
• Manja anu ndi miyendo ikulephera kulumikizana ndi nthaka, kwezani manja anu patsogolo kuti thupi lanu likhale lolunjika.
• Tsopano bwererani kumalo omwewo.
• Lolani kufulumira kwanu kukunyamulani inu mpaka pamalo apansi akukankhira mmwamba. Nthawi yomweyo, kusintha kukhala rep yachiwiri.

Pazosokoneza zilizonse, funso kapena lingaliro khalani omasuka kusiya ndemanga zanu pansipa.

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Kudziwa

Nditumizireni Imelo Onetsani Patsamba