Mumayendedwe olimbitsa thupi, kukankha-mmwamba ndi kayendetsedwe kodziwika bwino, tidzapambana mayeso akuthupi a kukankhira-mmwamba kuyambira kusukulu, kukankha-mmwamba ndikuchitanso kwa ace kupikisana kumphamvu kwa thupi.

Ndiye, ubwino wotsatira maphunziro a push-up ndi chiyani?

1, maphunziro okankhira-ups amatha kulimbikitsa gulu lapamwamba la minofu yam'manja, kuwonjezera ma calorie, kukuthandizani kukonza zofunikira za metabolic, kuthandizira kuwotcha mafuta ndi mawonekedwe.

2, kukankhira-ups kuphunzitsa kungathandize kulimbikitsa kuyendayenda kwa magazi, kulimbikitsa ntchito ya mtima, kufulumizitsa kutaya zinyalala, kusintha matenda atatu apamwamba, kusintha index ya thanzi.

3, maphunziro okankhira-mmwamba amatha kusintha vuto la hunchback, kukuthandizani kuti mukhale ndi mawonekedwe owongoka, kuti muwonjezere mawonekedwe awo komanso mawonekedwe awo.

4, maphunziro okankhira-mmwamba amatha kulimbikitsa katulutsidwe ka dopamine, kukuthandizani kumasula kukakamizidwa, kuthamangitsa malingaliro oyipa, ndikukupangitsani kukhala otsimikiza komanso oyembekezera.

Kodi ma push-ups 100 patsiku angapange minofu yolimba pachifuwa?

Choyamba, maphunziro a kukankhira-mmwamba amatha kulimbikitsa minofu ya pachifuwa, koma kukondoweza kwa minofu ya pachifuwa kumakhala kosiyana m'malo osiyanasiyana, ndipo kayendetsedwe kake kakankhidwe kamene kamalimbikitsa kwambiri minofu ya pachifuwa.

Ndiye, kukankhira kokhazikika kumawoneka bwanji?Sungani manja anu m'lifupi m'lifupi kapena pang'ono, limbitsani minofu yanu yapakati, sungani thupi lanu mowongoka, ndipo Lolani manja anu akumtunda ku thupi lanu pafupifupi madigiri 45-60, kenaka pindani pang'onopang'ono zigono zanu kuchokera m'manja molunjika kuti muwone momwe. zambiri zomwe mungathe kuzigwira.

Mukakankhira mmwamba maphunziro, ngati muli pafupi 10-20 wotopa pa gulu, magulu angapo a maphunziro nthawi iliyonse, ndi oposa 100 nthawi iliyonse, mukhoza kusewera kulimbikitsa minofu ndikuthandizani kulimbikitsa chifuwa chanu minofu.

Ngati mutha kumaliza kukankhira 50 nthawi imodzi, zikuwonetsa kuti kukula kwa minofu kwafika pachimake, ndipo nthawi ino muyenera kuwonjezera mphamvu ya zidendene kapena zolimbitsa thupi, apo ayi minofuyo siyingapitirize kukula ndikukhala wamphamvu. .

Kwa iwo omwe sangathe kumaliza kukankhira 5 nthawi imodzi, tikulimbikitsidwa kuti muchepetse zovuta zophunzitsira, yambani kuphunzitsa kuchokera kumtunda kwa oblique push-ups, pang'onopang'ono kupititsa patsogolo mphamvu yakumtunda kwa thupi ndikuyesa maphunziro opitilira muyeso, zomwe zingathe kukwaniritsa bwino kumanga minofu.

Kachiwiri, kupumula kokwanira ndikofunikira kwambiri, kukankhira mmwamba maphunziro sikufunikira kuchita masewera olimbitsa thupi tsiku lililonse, mukalimbikitsa kwambiri minofu ya pachifuwa, minofu imakhala yong'ambika, nthawi zambiri imatenga masiku atatu kuti mukonze, mutha kuchita masewera olimbitsa thupi kamodzi pa 2- Masiku a 3, kuti minofu ikhale yolimba komanso yodzaza.

Chachitatu, chakudya chiyeneranso kulabadira, kukula kwa minofu sikungasiyanitsidwe ndi kuwonjezera kwa mapuloteni, tiyenera kudya zakudya zambiri zokhala ndi mapuloteni ambiri, monga nkhuku, nsomba, mkaka, shrimp ndi zakudya zina. ndi ndiwo zamasamba zokhala ndi ulusi wambiri, kuti zithandizire kukonza thupi.