Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up

• Bahagian Badan: Dada
• Peralatan: Berat badan
• Otot Utama: Serratus Anterior
• Otot Sekunder: Trapezius Middle Fibers

Pengenalan kepada Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up

Scapula Push-up ye farikoloɲɛnajɛ nafama ye min bɛ ɲɛsin fɔlɔ farikolo yɔrɔw ma minnu bɛ kamankunw lamini, ka sɔgɔsɔgɔninjɛ sabatili ni a lamagacogo ɲɛ. A ka ɲi farikoloɲɛnajɛlamɔgɔw ma, farikoloɲɛnajɛ kanubagaw ma, ani mɔgɔ kelen-kelen minnu bɛ lɛrɛ caman kɛ tabali kan, barisa a bɛ se ka dɛmɛ don ka u jɔcogo ɲɛnabɔ ani ka u kamankun joginw bali. Nin farikoloɲɛnajɛ in kɛli bɛ se ka sanfɛla fanga bonya, ka dɔ fara a jɔcogo ɲuman kan, ani ka dɛmɛ don sanfɛla lamagacogo wɛrɛw bɛɛ lajɛlen na.

Melakukan: Panduan Langkah demi Langkah Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up

• Aw bɛ aw bolokɔniw tilennen to ani ka aw farikolo to tilennen na, aw bɛ aw kamankunw bila ɲɔgɔn na, ka aw disi jigin dɔɔni ka taa duguma.
• Aw bɛ aw kamankunw gɛrɛ ɲɔgɔn na, ka aw disi gɛrɛntɛ sanfɛ ani ka a yɔrɔ janya duguma, ka segin a jɔyɔrɔ fɔlɔ la. O bɛ rep kelen dafa.
• Aw bɛ aw jija aw kɔnɔna ka to a la ani aw kɔ ka to tilennen na farikoloɲɛnajɛ bɛɛ kɔnɔ.
• Aw bɛ segin nin wale in kan i b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ.

Tips untuk Melakukan Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up

• Core Engagement: Aw bɛ aw farikolo kolotugudaw sen don farikoloɲɛnajɛ bɛɛ la. O tɛ dɛmɛ dɔrɔn ka a cogoya ɲuman mara, nka a bɛ i kɔ duguma fana tanga degun ma min bɛ se ka kɛ - fili min ka teli ka kɛ mɔgɔ caman fɛ sɔgɔsɔgɔninjɛ wulituma na.
• Lamaga-lamagali min bɛ kɔrɔsi: Lamaga min bɛ kɛ sɔgɔsɔgɔninjɛ la, o bɛ bɔ kamankunw na minnu bɛ taa ɲɔgɔn fɛ ani minnu bɛ taa ɲɔgɔn fɛ, a tɛ bɔ kɔkiliw kuruli la. Aw ye aw yɛrɛ tanga fili ma min ye ka push-up standard kɛ. O nɔ na, ​​aw bɛ aw bolokɔniw tilennen to, ka aw farikolo jigin ni aw bɛ a to aw kamankunw ka na ɲɔgɔn fɛ, o kɔ aw bɛ segin ka u kɔsegin san fɛ ni aw ye aw kamankunw jɛnsɛn ɲɔgɔn na.
• I sinsin Jogoɲumanya kan, i kana Hakɛ kan: A ka fisa ka seginkanni dɔɔnin kɛ ni cogoya ɲuman ye ka tɛmɛ segin caman kan ni

Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up Soalan Lazim

Adakah pemula boleh lakukan Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up?

Ɔwɔ, daminɛbagaw bɛ se ka Scapula Push-up degeliw kɛ, nka a nafa ka bon ka a daminɛ dɔɔni dɔɔni ani ka a lajɛ cogo bɛnnen na walasa u kana jogin. Nin farikoloɲɛnajɛ in bɛ ɲɛsin fɔlɔ farikolo yɔrɔw ma minnu bɛ ɲɛda lamini na (sɔgɔsɔgɔninjɛ) wa a bɛ se ka dɛmɛ don ka kamankun sabatili ni a jɔcogo ɲɛ. Daminɛbagaw fɛ, a bɛ se ka kɛ gɛnɛgɛnɛw kan senkɔniw nɔ na walasa ka dɔ bɔ gɛlɛya la. I n’a fɔ farikoloɲɛnajɛ kura tɔw bɛɛ, ni dimi walima dusukasi dɔ bɛ aw la, aw bɛ a jɔ joona ka taa farikoloɲɛnajɛla dɔ fɛ.

Apakah variasi umum bagi Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up?

• Decline Scapula Push-up (Dɔgɔyali Scapula Push-up) : O fɛn caman ɲɔgɔnna bɛ kɛ decline surface (dɔgɔyali yɔrɔ) kan, ka dɔ fara farikoloɲɛnajɛ fanga kan ani ka farikolo yɔrɔw laɲini ka bɔ yɔrɔ wɛrɛ la.
• Bolo kelen ka sɔgɔsɔgɔninjɛ : O fɛn caman ɲɔgɔnna ye ka wuli ni bolo kelen ye, o bɛ dɔ fara gɛlɛya kan ani ka dɛmɛ don ka balansi ni kɔnɔna fanga ɲɛ.
• Scapula Push-up ni Resistance Bands (Scapula Push-up) ni Resistance Bands ye: O bεε bε tali kε resistance bands (sεbεncogo) la walasa ka dɔ fara farikoloɲɛnajɛ gɛlɛya kan, o bɛ gɛlɛyaba lase farikolo ma.
• Scapula Push-up on a Stability Ball: O fɛn caman ɲɔgɔnna bɛ kɛ ni i bolow ye sabatili bolo kan, o bɛ dɛmɛ ka balansi ɲɛ ani ka farikolo kolotugudaw sen don a la kosɛbɛ.

Apakah latihan yang baik sebagai pelengkap untuk Scapula Push-up (Sɔgɔsɔgɔninjɛ) Push-up?

• Dumbbell Row : Nin wale in bɛ Scapula Push-up dafa ni farikolo kulu kelenw laɲini ye, n’o ye rhomboids ni trapezius farikolow ye kɔ sanfɛla la, nka a bɛ kɛ ni samali ye, o bɛ farikoloɲɛnajɛ balannen di.
• Pike Push-up : Nin wale in bɛ Scapula Push-up dafa ni a bɛ sinsin yɔrɔ kelen kan, n’o ye farikolo sanfɛla ye, nka a bɛ deltoidw ni disi sanfɛla fana caman don a la, o bɛ sanfɛla farikoloɲɛnajɛ kɛcogo bɛɛ lajɛlen di.