Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ

• Bahagian Badan: Dada
• Peralatan: Berat badan
• Otot Utama: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Otot Sekunder: Deltoid Anterior, Triceps Brachii

Pengenalan kepada Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ

Incline Push-Up ye farikolo sanfɛla farikoloɲɛnajɛ ye min bɛ se ka kɛ fɛn caman na, min bɛ disi, kamankunw ani senkɔniw laɲini ka sɔrɔ ka a kɔnɔna fana sen don a la walasa ka sabati. A ka ɲi kosɛbɛ daminɛbagaw ma walima minnu farikolo sanfɛla fanga ka dɔgɔ, barisa a man gɛlɛn ka tɛmɛ push-up standard kan, o bɛɛ n’a ta, a bɛ nafa caman di fanga sabatili la hali bi. Mɔgɔ kelen-kelen bɛɛ bɛ se ka nin farikoloɲɛnajɛ in sugandi walasa k’u farikolo sanfɛla fanga bonya, ka u jɔcogo ɲɛ, ani ka dɔɔni dɔɔni ka se ka wuli ka wuli ka wuli.

Melakukan: Panduan Langkah demi Langkah Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ

• Aw bɛ aw jɔ yɔrɔ jan na, aw farikolo bɛ jigin dɔɔni yɔrɔ min na, aw senw bɛ duguma, ka aw farikolo tilennen to k’a ta kunkolo la ka taa a bila senkɔniw na.
• Aw bɛ aw farikolo jigin ka taa sigilan fan fɛ ni aw kɔkiliw kurulen ye, ka aw farikolo tilennen to ani ka aw kɔnɔna to a ka baara kɛ.
• Aw bɛ aw farikolo gɛrɛntɛ sigilan kan fo aw bolokɔniw ka janya ka ban, nka aw kana aw kɔkiliw datugu.
• Aw bɛ segin o degeliw kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka a cogo bɛnnen mara seginkanni kelen-kelen bɛɛ kɔnɔ.

Tips untuk Melakukan Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ

• Farikolo labɛncogo: Aw ye aw jija aw farikolo ka tigɛli kɛ ka bɔ aw kun na ka taa a bila aw senkɔniw na. Aw kana aw kɔkiliw sɔgɔsɔgɔ walima ka u taama ka taa sanfɛ, barisa o bɛ se ka kɛ sababu ye ka kɔ duguma degun. Aw bɛ aw kɔnɔna don ani ka aw ka glutes (glutes) digidigi walasa ka u labɛn ka ɲɛ.
• Lamaga-lamagali min bɛ kɔrɔsi: Aw kana kɔrɔtɔ ka tɛmɛ aw ka reps fɛ. Aw bɛ aw farikolo jigin cogo la min bɛ aw kunbɛn fo aw disi ka surun ka maga sigilan walima plateforme la, o kɔ aw bɛ segin ka a gɛlɛya ka taa sanfɛ fo ka se a daminɛyɔrɔ ma. O bɛna a to aw bɛ aw farikolo yɔrɔw baara ka ɲɛ ani aw kana aw jigi da fanga kan.
• Lamaga-lamagali dafalen: Walasa ka nafa caman sɔrɔ farikoloɲɛnajɛ la, i k’a lajɛ ko i bɛ taa lamaga bɛɛ la. O kɔrɔ ye ka i farikolo jigin fo i disi ka surun ka maga plateforme la ani...

Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ Soalan Lazim

Adakah pemula boleh lakukan Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ?

Ɔwɔ, daminɛbagaw bɛ se ka incline push-up degeliw kɛ tiɲɛ na. Tiɲɛ na, a bɛ fɔ daminɛbagaw ma barisa a tɛ sɛgɛn kosɛbɛ ka tɛmɛ push-up standard kan. Incline push-up bɛ farikolo kelenw de laɲini nka a tɛ fanga dɔgɔya, o b’a kɛ daminɛ ɲuman ye mɔgɔ kuraw bolo farikoloɲɛnajɛ walima fanga degeliw la. A nafa ka bon tuma bɛɛ ka a lajɛ ni a cogoya bɛnnen don walasa ka joginni bali.

Apakah variasi umum bagi Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ?

• Wide Grip Incline Push-Up: Nin fɛn caman ɲɔgɔnna in na, aw bɛ aw bolow bila ɲɔgɔn na ka tɛmɛ aw kamankun bonya kan jiginni yɔrɔ la, ka aw disi fasaw laɲini kosɛbɛ.
• Close Grip Incline Push-Up: O fɛn caman ɲɔgɔnna ye ka aw bolow gɛrɛ ɲɔgɔn na incline surface kan, o bɛ aw ɲɛsin aw senkɔniw ni aw kamankunw ma.
• Sen kelen-kelen-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-ko ye sen kelen-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-yɔrɔ-ko ye k’i sen kelen-kelen-yɔrɔ-ko-kùncɛ-kùncɛ-kùncɛ-yɔrɔ, o b’i ka balansi ni i ka fanga koloma gɛlɛya.
• Aw bɛ wuli ka wuli ni jiginni ye: Push-up kelen-kelen bɛɛ kɔfɛ, aw bɛ aw farikolo wuli ka taa fan kelen fɛ, ka kɛrɛfɛ bolokɔni kelen in janya ka taa sanfɛla fan fɛ. O fɛn caman ɲɔgɔnna tɛ i farikolo sanfɛla dɔrɔn de baara nka a bɛ i ka obliques ni core fana baara.

Apakah latihan yang baik sebagai pelengkap untuk Incline Push-Up (Yɛlɛma-yɛlɛma) Kɛ?

• Dumbbell Flyes : Dumbbell Flyes bɛ Incline Push-Ups dafa ni u bɛ disi fasaw bɔ ɲɔgɔn na, o bɛ se ka kɛ sababu ye ka farikolo fanga caya ani ka disi fanga bɛɛ lajɛlen ɲɛ.
• Overhead Tricep Extension : Nin degeli in bɛ Incline Push-Up dafa ni a bɛ sinsin triceps kan, farikolo min bɛ kɛ kosɛbɛ push-upw la, o la, o farikolo fanga ni u muɲuli bɛ bonya walasa ka baara kɛ ka ɲɛ push-up degeliw la.