Kukankhira-ndizochita zodzilimbitsa thupi, musadere nkhawa izi, anthu ambiri sangathe kumamatira ku kukankhira 30 nthawi imodzi, ndikupititsa patsogolo maphunziro a kukankhira, monga kukankha mtunda wopapatiza, kukankha mtunda wautali. -kukwera, kukankhira m'munsi, etc. Ndizovuta kwambiri.

Ngati nthawi zambiri mumakhala otanganidwa ndipo mulibe nthawi yochuluka yochitira masewera olimbitsa thupi, mukhoza kuyamba ndi maphunziro opititsa patsogolo. Gulu la maphunziro okankhira-mmwamba tsiku lililonse, nthawi iliyonse 5-6 magulu, chiwerengero cha kutopa mu gulu lirilonse, kulimbikira kwa nthawi yaitali, mudzapeza zambiri zopindulitsa. Xiaobian anali kamodzi Kankhani-mmwamba maphunziro woyambitsa, poyamba akhoza kuchita kugwada Kankhani-mmwamba, patapita nthawi, minofu mphamvu pang'onopang'ono bwino, mukhoza kuchita muyezo Kankhani-mmwamba maphunziro. Kenaka ndinayesa kukweza maphunziro opititsa patsogolo, ndipo kupyolera mukuyesera kosalekeza ndi kuyesetsa, pang'onopang'ono ndinamva ubwino wa masewerawa.

Choyamba, kukankhira ndi masewera olimbitsa thupi, omwe amatha kuchita masewera olimbitsa thupi m'madera ambiri, kuphatikizapo minofu ya pachifuwa, deltoids, minofu ya mkono ndi minofu yapakati, ndi zina zotero, kuteteza kutayika kwa minofu, ndipo thupi limakhala lolimba pang'onopang'ono. Chachiwiri, kukankhira-mmwamba kungathe kusintha mphamvu zawo, pamene inu pang'onopang'ono kuwonjezera vuto la maphunziro, mudzapeza kuti mukufunikira mphamvu zambiri za minofu kuti zithandizire, komanso kusintha kugwirizana ndi kulimbitsa thupi, kuti muthe kuchita bwino.

Chachitatu, kukankha kungathandize kusintha ntchito ya mtima ndi mapapo. Mukamachita masewera olimbitsa thupi, kuthamanga kwa magazi kumathamanga, ndipo mtima wanu ndi mapapu anu zidzasintha pang'onopang'ono kuti mukhale ndi masewera olimbitsa thupi, motero kumapangitsa mtima ndi mapapu kugwira ntchito, kusintha matenda atatu akuluakulu, ndikupangitsani kukhala athanzi. Chachinayi, kukankha kungathandizenso kuti munthu akhale wolimbikira komanso wodziletsa. Mukatha kumaliza maphunziro ovuta kwambiri, zikutanthauza kuti luso lanu lodziletsa ndilobwino kuposa munthu wamba, kulimbikira kwambiri, anthu otere adzachitanso bwino m'mbali zonse, kuti akwaniritse bwino ntchito.

Chachisanu, ma push-ups angakuthandizeninso kuchepetsa kulemera kwanu. Ngakhale kuchita masewera olimbitsa thupi sikungakupangitseni kuchepa thupi mwachangu, kumatha kukulitsa phindu lanu la metabolic ndikukuthandizani kuti muchepetse kulemera kwanu chifukwa thupi lanu limawotcha zopatsa mphamvu zambiri mukatha kumaliza maphunziro ovuta kwambiri. Chachisanu ndi chimodzi, ma push-ups angakuthandizeninso kuchepetsa nkhawa komanso nkhawa. Mukamachita masewera olimbitsa thupi, ubongo wanu umatulutsa mankhwala monga endorphins ndi dopamine, omwe amatha kuchotsa maganizo oipa ndikupangitsa kuti mukhale osangalala komanso omasuka. Mwachidule, gulu la maphunziro a pushups tsiku lililonse lingakubweretsereni zabwino zambiri, ngati mukuvutikira kumaliza maphunziro opitilira 10 motsatizana poyambira, mutha kuyamba kuchokera kumapusi ogwada kapena ma pushups okwera, ndikuwongolera thupi. mphamvu, ndiyeno pang'onopang'ono kusintha kwambiri maphunziro, nthawi iliyonse okwana pushups 100, kutsatira 2 miyezi, mudzamva kusintha kwawo.