Push-Up Eme Afɔ ƒe Afɔkpodzi

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Push-Up Eme Afɔ ƒe Afɔkpodzi

Push-Up Inside Leg Kick nye kamedede si me ŋusẽ le si ƒoa ŋutilã ƒe tame ƒe ŋusẽ kple nu vevi ƒe liƒo kple asitɔtrɔ le nɔnɔmewo ŋu nu ƒu. Enyo ŋutɔ na kamedefefewɔlawo alo kamedede lɔ̃lawo siwo le didim be yewoadzi yewoƒe ŋutilã ƒe ŋusẽ bliboa, dadasɔ, kple nuwɔwɔ aduadu ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò ŋutilã nawɔ dɔ nyuie wu, si ana gbesiagbedɔwo nanɔ bɔbɔe, eye wòana wò kamedefefe ƒe ŋutete hã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Push-Up Eme Afɔ ƒe Afɔkpodzi

• Ðe wò ŋutilã ɖe anyigba to wò abɔta bɔbɔ me, si ana wò nuto nawɔ dɔ eye wò akɔta nanɔ dzɔdzɔe.
• Ne èle wò ŋutilã tum ɖe dzi va ɖo afisi nèdze egɔme tsoe la, kɔ wò ɖusifɔ tso anyigba eye nàtue ado goe ayi axadzi, eye nàna wò afɔ nanɔ dzɔdzɔe.
• Trɔ wò ɖusifɔ yi afisi nèdze egɔme tsoe eye nàgbugbɔ awɔe be nàtue ɖe dzi.
• Le tutu si kplɔe ɖo me la, trɔ afɔwo, kɔ wò miamefɔ ɖe dzi ahanɔ afɔ ƒom esi nèle wò ŋutilã tum ɖe dzi. Trɔ afɔwo le wo tutu ɖesiaɖe me.

Nõuanded sooritamiseks Push-Up Eme Afɔ ƒe Afɔkpodzi

• **Performing the Push-Up:** Ðe wò ŋutilã ɖe anyi vaseɖe esime wò akɔta naka anyigba kloe. Ne èle ɖokuiwò ɖiɖim la, na wò abɔta nate ɖe wò ŋutilã ŋu. Esia akpe ɖe ŋuwò nàƒo wò abɔta etɔ̃ kple abɔta nyuie wu. Vodada si bɔ enye abɔta ƒe dzobibi, si naa nuteɖeamedzi si mehiã o vaa abɔta ƒe ƒunukpeƒewo dzi.
• **Afɔ ƒe Afɔɖeɖe Tsɔtsɔ Kpe Ðe Eŋu:** Esi nèle megbe tum yi dzi va ɖo afisi nèdze egɔme tsoe la, kɔ wò ɖusifɔ tso anyigba eye nàtue do goe ɖe axadzi esi nèle wò akɔta trɔm ɖe ɖusime. Ele be wò ɖusifɔ nafia asi ɖusime. Emegbe trɔ wò ɖusifɔ yi afisi nèdze egɔme tsoe esi nèle ɖokuiwò ɖiɖim ɖe edzi hena afɔdzidede si kplɔe ɖo. Wotrɔ asi le nu ŋu

Push-Up Eme Afɔ ƒe Afɔkpodzi KKK

Kas algajad saavad teha Push-Up Eme Afɔ ƒe Afɔkpodzi?

Ẽ, gɔmedzelawo ate ŋu ate Push-Up Inside Leg Kick kamededea kpɔ godoo. Ke hã, ele vevie be míade dzesii be kamedede sia bia ŋusẽ kple nuwɔwɔ aduadu ƒe seƒe aɖe elabena etsɔa afɔƒoƒo si wozãna tsã la ƒoa ƒu kple afɔƒoƒo. Ele be gɔmedzelawo nadze egɔme blewu, eye woƒe susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu eye vivivi la, ŋusẽ kple dzidodo tutuɖo. Ate ŋu aɖe vi be nàdze egɔme kple afɔtutu edziedzi kple afɔƒoƒo ɖe vovo, emegbe nàƒo wo nu ƒu ne wonya se le wo ɖokui me be yevo. Abe alesi wònɔna ɖaa ene la, ele vevie be nàƒo nu kple kamedede ŋuti nunyala alo ame ŋutɔ ƒe hehenala be wòakpɔ egbɔ be wowɔ kamededewo nyuie be woagaxɔ abi o.

Millised on tavalised variatsioonid Push-Up Eme Afɔ ƒe Afɔkpodzi?

• Spiderman Push-Up: Le gɔmeɖeɖe sia me la, ne èle wò ŋutilã ɖiɖim ɖo ta anyigba la, le ɣeyiɣi ɖeka me la, ètsɔa klo ɖeka yia dzi ɖoa ta abɔta le axa ɖeka dzi, eye nèsrɔ̃a ʋuʋu si le tsatsam.
• Push-Up with Knee Tuck: Tɔtrɔ sia gatsɔ kuxi vevi aɖe kpee. Ne èwɔ push-up vɔ la, ètsɔa klo ɖeka ɖoa wò akɔta hafi kekenɛ ɖe enu wògaɖoa afisi wònɔ tsã.
• Push-Up with Diagonal Kick: Mɔɖeɖe sia bia be nàwɔ push-up eye ne ègbugbɔ tu yi dzi la, èƒoa afɔ ɖeka le axadzi yia akpa si tsi tre ɖe eŋu.
• Push-Up with Reverse Leg Kick: Le tɔtrɔ sia me la, ne èle tutum yi dzi tso push-up me la, ètsɔa afɔ ɖeka ƒoa afɔ ɖe megbe kple dzi, eye nèwɔa dɔ le wò glutes kple hamstrings ŋu.

Millised on head täiendavad harjutused Push-Up Eme Afɔ ƒe Afɔkpodzi?

• Plank: Plank la kpena ɖe Push-Up Inside Leg Kick ŋu elabena edoa ŋusẽ core kple abɔwo, siwo le vevie ŋutɔ be woada asɔ le afɔƒoƒoa me le push-up kamededea me.
• Burpees: Abe Push-Up Inside Leg Kick ene la, Burpees naa ŋutilã bliboa ƒe kamedede si ƒoa ŋusẽdodo hehexɔxɔ kple aerobic kamedede nu ƒu, si wɔnɛ be lãmekawo ƒe ŋusẽ kple dzitodzitowo ƒe kamedede siaa nyona ɖe edzi.