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Twist (Twist Push-up) ye

Profil Latihan

Bahagian BadanDada
PeralatanBerat badan
Otot UtamaPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Otot SekunderDeltoid Anterior, Obliques, Triceps Brachii
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Pengenalan kepada Twist (Twist Push-up) ye

Twist Push-up ye degeliw ye minnu bɛ fanga sɔrɔ minnu bɛ laadala push-up nafa bonya ni jiginni lamaga-lamagali dɔ farali ye a kan, k’a ɲɛsin i disi ni i bolokɔniw dɔrɔn ma, nka i ka core ni obliques fana bɛ laɲini. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛ kanubagaw ma minnu bɛ cɛmancɛ la ka se farikoloɲɛnajɛ kanubagaw ma minnu b’a ɲini k’u farikolo sanfɛla fanga n’u kɔnɔna sabatili bonya. Ni Twist Push-up donna u ka delinako la, mɔgɔ kelen-kelen bɛɛ bɛ se k’u farikolo bɛɛ lajɛlen kɛcogo ɲɛ, ka jɔcogo ɲuman sabati, ani ka dɔ fara baarakɛcogo fanga kan, o bɛ don o don baara nɔgɔya.

Melakukan: Panduan Langkah demi Langkah Twist (Twist Push-up) ye

  • Aw bɛ aw farikolo jigin ka taa duguma, ka aw kɔkiliw kɔrɔta ani ka aw kɔnɔna to a ka baara kɛ.
  • Ni aw bɛ aw farikolo gɛrɛntɛ ka segin san fɛ, aw bɛ aw kɔkili wuli ka taa kinin fɛ ka aw kininbolo kɔrɔta ka bɔ duguma, k’a janya ka taa sanfɛla fan fɛ.
  • Aw bɛ aw kininbolo segin duguma, ka segin a wulicogo kan, nin sen in na, aw bɛ aw farikolo yɔrɔ wuli ka taa numan fɛ ka aw kininbolo kɔrɔta ka taa sanfɛla fan fɛ.
  • Aw bɛ taa a fɛ ka kɛrɛw ɲɔgɔn falen-falen wuli-wuli kelen-kelen bɛɛ la, aw bɛ aw jija aw farikolo ka to tilennen na ani ko aw kɔnɔbara bɛ to a yɛrɛ la farikoloɲɛnajɛ bɛɛ kɔnɔ.

Tips untuk Melakukan Twist (Twist Push-up) ye

  • Lamagacogo min bɛ kɔlɔsi: Ni aw bɛ aw farikolo jigin ka taa duguma, aw bɛ aw kɔkiliw gɛrɛ aw fari la. Ni aw bɛ segin ka wuli ka taa san fɛ, aw bɛ aw kɔkili wuli ka taa fan kelen fɛ ka o fan bolo kɔrɔta ka taa sanfɛla fan fɛ. Aw bɛ segin ka taa pankurun jɔyɔrɔ la ka segin a kan fan dɔ fɛ. Misali min ka teli ka kɛ ka i yɛrɛ tanga: Aw kana kɔrɔtɔ farikoloɲɛnajɛ la. Lamaga kelen-kelen bɛɛ ka kan ka kɛ ni laɲini ye ani ka a kɔlɔsi walasa ka farikolo kininbolow minɛ ani ka joginni bali.
  • Aw ye aw farikolo yɔrɔ minɛ: Degeli bɛɛ kɔnɔna na, aw bɛ aw farikolo kolotugudaw to u ka baara kɛ. O bɛna aw dɛmɛ ka aw farikolo sabati ani ka farikoloɲɛnajɛ kɛ ka ɲɛ. Min bɛ deli ka kɛ

Twist (Twist Push-up) ye Soalan Lazim

Adakah pemula boleh lakukan Twist (Twist Push-up) ye?

Ɔwɔ, daminɛbagaw bɛ se ka Twist Push-up degeliw kɛ nka a bɛ se ka kɛ gɛlɛya ye. O degeliw bɛ fanga ni balansi hakɛ dɔ de wajibiya. A ka ɲi daminɛbagaw ka daminɛ ni push-up jɔnjɔnw ye, ka fɛn caman wɛrɛw don a kɔnɔ dɔɔnin dɔɔnin i n’a fɔ Twist Push-up n’u bɛ fanga ni dannaya sabati. Ni u y’a ye ko Twist Push-up ka gɛlɛn kojugu, u bɛ se k’a sɛmɛntiya ni farikoloɲɛnajɛ kɛli ye u gɛnɛgɛnɛw kan sanni ka kɛ u senkɔniw kan. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, a nafa ka bon ka baara kɛ ni a kɛcogo ɲuman ye walasa ka joginni bali.

Apakah variasi umum bagi Twist (Twist Push-up) ye?

  • T-Push-up : Nin cogo in na, i bɛ push-up (push-up) kɛ tuma bɛɛ nka n’i bɛ na san fɛ, i bɛ i farikolo tigɛli kɛ ka bolo kelen kɔrɔta ka taa sanfɛla fan fɛ, ka ‘T’ cogoya kɛ ni i farikolo ye.
  • Bolo kelen Twist Push-up: Nin ye fɛn gɛlɛn ye min bɛ ɲɔgɔn falen-falen, i bɛ push-up kɛ ni bolo kelen ye k’a sɔrɔ i bɛ wuli ka taa bolokɔni janyalen kɛrɛ fɛ.
  • Pike Twist Push-up: Yan, i bɛ daminɛ pike cogo la, ka push-up kɛ, ni i bɛ push-up kɛ sanfɛ, i bɛ i farikolo tigɛli kɛ fan kelen fɛ.
  • Side Plank Twist Push-up: O ye ka push-up kɛ, ka sɔrɔ ka wuli ka kɛ kɛrɛfɛlan ye ani ka i farikolo tigɛli kɛ, sani i ka segin push-up cogo la.

Apakah latihan yang baik sebagai pelengkap untuk Twist (Twist Push-up) ye?

  • Risi Twist: Nin wale in fana bɛ Twist Push-up dafa bawo a bɛ obliques ni abs laɲini, i n’a fɔ twisting motion min bɛ push-up la, o bɛ dɛmɛ ka dɔ fara wulicogo fanga kan ani ka i ka seko ɲɛ ka twist kunbɛn ani k’a kɛ push- sanfɛ.
  • Dumbbell Bench Press : Nin wale in bɛ Twist Push-up dafa ni disi, kamankun ani bolokɔni fasaw barika bonya ye minnu sen bɛ push-up lamagacogo la kosɛbɛ, o la fanga ni muɲuli min ka kan ka kɛ Twist Push-up kɛli la, o bɛ ɲɛ.

Kata kunci berkaitan dengan Twist (Twist Push-up) ye

  • Twist Push-up farikoloɲɛnajɛ
  • Farikolo girinya disi degeliw
  • Twist Push-up fɛɛrɛ
  • Twist Push-ups kɛcogo
  • Farikolo girinya degeliw disi kama
  • Disi barika bonya Twist Push-up
  • Twist Push-up farikoloɲɛnajɛ kɛcogo
  • So kɔnɔ farikoloɲɛnajɛ Twist Push-up
  • Twist Push-up ka farikolojɔli kɛ
  • Twist Push-up disi farikoloɲɛnajɛ