Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
-
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
- Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
- Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
- Mazuva ese Horoscope: 13 Kubvumbi 2021
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu Usatadza
- Varedzi vatatu vakatya kufa sezvo ngarava yabonderana nechikepe kubva kumahombekombe eMangaluru
- Medvedev anodhonza kunze kweMonte Carlo Masters mushure mekuedzwa kwecoronavirus bvunzo
- Kabira Inofamba Hermes 75 Yakakwira-Yekumusoro Kwezvekutengesa Kuendesa Magetsi Scooter Yakatangwa MuIndia
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Uye Dzimwe Nyeredzi dzekuSouth Dzinotumira Zvishuwo KuVanoda Vadzo
- Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
- AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
- CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
- 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi
Ishiri here? Ndege here? Kwete, ndiye Superman Pushup.
Uye kune mashoma mashoma-huremu kufamba anokatyamadza saSuperman Pushup, anokuita kuti utore muchidimbu-semurume wesimbi! Kunze kwekuve inonyanya kufarirwa pasocial media, uku kusiana kwepushup zvakare kunomiririra imwe yezvinonetsa kwazvo kuita.
Iwe unoziva iwe chaunowana iwe pachako kana iwe uchinge waziva iyo Superman Pushup?
Zvakanaka, iyi plyometric kurovedza ine mhedzisiro kunze kwekungofadza shamwari dzako. Nekudzidza uye nekuzviita zvine chitendero, unozvipa iwe saizi repamusoro-muviri uye simba, zvimwe zvichienzaniswa neMurume weSimbi iye.
Ichi chiitwa chinoda kuti mhasuru dzemuviri wako wepamusoro uye wezasi ushande pamwe nepakati, kutanga 'liftoff', uye semhedzisiro, zvinonyanya kukanganisa simba rako rose remuviri. Paunenge uchinge waziva kuzviita, iwe unonzwa uchinge uine chakakomba kudzora pamusoro pemhasuru dzako.
Ungagadzirira Sei
Pane zvishoma zvinodiwa kuti utore akakwana Superman Pushups. Uye inotanga nekuvaka yakasimba chaizvo yepakati-kumashure mhasuru iyo inozopedzisira ikubatsira iwe kukwidziridza maoko ako.
Shandisa mitsara yedumbbell kuvaka simba rauchazoda uchidhonza ruoko rwako kumashure. Dzidzisa glutes ako ne3 seti e10 glute mabhiriji. Ichakubatsira iwe kusimudza makumbo ako kana uchibhururuka. Heino nhanho-nhanho gwara kuti uwane izvi zvese.
VHIKI ROKUTANGA- Ino ndiyo vhiki yako yekudzidza kuombera maoko pushups. Pamusoro pehushup yako yenguva dzose, ingo sundira maoko ako pasi uye uarovere pamwe chete. Ipapo buruka.
Zuva 1: 5 seti ye6
Zuva 2: 5 seti ye6
Zuva 3: 5 seti ye8
Zuva 4: Pazuva rechina, ingorara padumbu rako, maoko akatambanudzirwa kumberi. Ingosimudza makumbo ako nemaoko, uchiatambanudza zvakanyanya sezvinobvira. Ndiyo rep imwechete uye iwe unofanirwa kuita mashanu maseti e10 reps.
Zuva 5: Dzokera kuombera maoko pushups zvakare. 5 anoita 10.
Zuva 6: 5 seti ye7
Zuva rechinomwe: Edza kuita 15 kuombera pushups panguva imwe chete. Kana iwe usingakwanise wobva waitazve vhiki yekutanga.
VHIKI YEPIRI- Iye zvino tava kuenda kumberi-kwembama pushups iyo inosanganisira kurova mapfudzi ako nemaoko maviri kana iwe uri pamusoro pe rep.
Zuva 8: 5 seti ye4
Zuva 9: 5 seti ye4
Zuva 10: 5 seti ye6
Zuva 11: 5 seti ye6
Zuva 12: 5 seti ye8
Zuva 13: 5 seti ye8
Zuva 14: Pedzisa gumi mafudzi-mbama pushups. Kana usipo izvozvi, dzokera pakutanga kwevhiki mbiri.
VHIKI YECHITATU- Tinofanira kudzidza maoko-anobhururuka pushups izvozvi. Iwe unofanirwa kutambanudza maoko ako kumberi kumusoro kweimwe rep usati waburuka.
Zuva 15: 4 seti ye3
Zuva 16: 4 seti ye3
Zuva 17: 4 seti ye4
Zuva 18: Ino nguva iwe unofanirwa kubata chinzvimbo chepamusoro kwemasekondi maviri nguva imwe neimwe. Ita maseti mana e8 akadaro reps.
Zuva 19: 4 seti ye6
Zuva 20: 4 seti ye6
Zuva 21: Ita seti yemaoko masere-kubhururuka pushups. Haugone here? Dzokorora vhiki rechitatu.
VHIKI RECHINA- Sezvo iwe urikuswedera padhuze, ikozvino inguva yekudzidzira pane zvinoputika pushups. Pane imwe rep rep, iwe unenge uchisvetuka muviri wako wese kubva pasi.
Zuva 22: 3 seti ye2
Zuva 23: 3 seti ye3
Zuva 24: 3 seti e4
Zuva 25: Kubata chinzvimbo kwemasekonzi maviri. 3 seti e4
Zuva 26: 3 seti ye4
Zuva 27: 3 seti e5
Zuva 28: Ita 6 izere muviri unoputika pushups. Kana iwe usingakwanise, unofanirwa kudzokorora iyo yechina vhiki regimen.
VHIKI YESHANU- Iye zvino wagadzirira kushanda paSperman Pushups.
Maitiro Ekuita
Pane nzira mbiri dzaungatanga nadzo yako Superman Pushup zvikamu.
- Yekutanga ndeye yakasarudzika yepamusoro nzira yekutanga. Kune izvi, iwe unofanirwa kudonha kumberi kubva pakamira uchienda panzvimbo yekusundira-kumusoro, uchichengeta musimboti wako wakasimba uye nemuviri wakatwasuka iwe uchirega maoko ako achibata pasi.
- Neimwe nzira, iwe unogona kupinda munzvimbo yako yenguva dzose yekusundira-kumusoro, maoko akatambanudzwa uye musimboti wakasimba.
- Zvino, burukira kunzvimbo yepazasi yekusundira-kumusoro nemaoko akachinjika, musimboti wakaramba wakasimba.
- Sundira muviri wako kumusoro zvine simba sezvazvinogona kushandisa ese maoko ako netsoka, izvo zvinofanirwa kuzvisimudzira iwe kuenda mudenga.
- Sezvo maoko ako netsoka zvarasa kubatana nevhu, wedzera maoko ako kumberi kuitira kuti muviri wako uri mutsetse wakarurama.
- Iye zvino dzokera kumashure munzvimbo imwechete yekusundira-kumusoro.
- Rega kukurumidza kwako kukutakure iwe kudzika chinzvimbo chepasi chekusimudzira-kumusoro. Pakarepo, chinja kuva rep rep yechipiri.
Kune chero nyonganiso, mubvunzo kana zano inzwa wakasununguka kudonhedza zvaunotaura pazasi chaipo.
