Trɔ Ðe Edzi ƒe Push-up

• Kehaos: Triceps, Ülemised õlad
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Trɔ Ðe Edzi ƒe Push-up

Reverse Push-up nye ŋutilã ƒe akpa si le etame ƒe kamedede sesẽ aɖe si woɖoa taɖodzinu na afɔ etɔ̃, abɔta, kple nu vevi, si naa kamedede si me kɔ si kpena ɖe lãmekawo ƒe ʋuʋu kple ŋusẽdodo ŋu. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe si le titina alo deŋgɔ me, siwo le didim be yewoado ŋusẽ yewoƒe tame kple kamedede veviwo. Ne ètsɔ Reverse Push-ups de wò ɖoɖowɔɖi me la, ate ŋu ana wò ŋutilã nada asɔ nyuie wu, ana nànɔ te nyuie wu, eye wòana ŋutilã bliboa ƒe ŋusẽ nanyo ɖe edzi, si ana wòanye kpeɖeŋutɔ nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ kamedede ƒe ɖoɖo si sɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Trɔ Ðe Edzi ƒe Push-up

• Da wò asibidɛwo ɖe anyigba le wò abɔta, asibidɛwo nafia asi wò afɔwo.
• Tu wò ŋutilã ɖe dzi to wò abɔwo dzɔdzɔe me, nàkɔ wò tame kple akɔta tso anyigba, esime nàna wò afɔwo kple asiwo nanɔ anyigba sesĩe.
• Le ʋuʋua tame la, ele be wò ŋutilã nawɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò klowo dzi.
• Ðe wò ŋutilã ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe to wò abɔwo bɔbɔ me, eye nàwu megbedede ƒe ʋuʋu ɖeka nu.

Nõuanded sooritamiseks Trɔ Ðe Edzi ƒe Push-up

• Do Wò Nu Vevitɔ: Wɔ wò ƒodo ƒe lãmekawo hafi nàdze wò ŋutilã kɔkɔ gɔme. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòaxe mɔ ɖe teteɖeanyi ɖesiaɖe si mesɔ o si anɔ wò akɔta nu. Ðo ŋku edzi be reverse push-up la tɔa ŋku wò triceps, abɔta kple core, eyata na teƒe mawo nanɔ dɔ wɔm le kamededea katã me.
• Ʋuʋu Nyuie: Be nàwɔ ʋuʋua la, bɔbɔ wò abɔta eye nàɖiɖi wò ŋutilã ɖe anyigba vaseɖe esime wò abɔta nawɔ dzogoe 90. Emegbe, tu wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe. Kpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye wòle teƒe ɖeka. Ƒo asa na kamededea kabakaba elabena ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Vodada Siwo Wòaƒo Asa na Zi geɖe:
• Keke ɖe enu wògbɔ eme

Trɔ Ðe Edzi ƒe Push-up KKK

Kas algajad saavad teha Trɔ Ðe Edzi ƒe Push-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Reverse Push-up kamededea, gake ate ŋu asesẽ elabena ebia be ŋusẽ nanɔ ametia ƒe akpa aɖe si le etame. Ele vevie be nàdze egɔme kple tɔtrɔ si ŋu wotrɔ asi le alo nàɖiɖi gbugbɔgagblɔwo ɖe anyi ne ènye gɔmedzela. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o. Anyo hã be nàbia kamedede ƒe hehenala alo eŋutinunyala aɖe be nàkpɔ egbɔ be yele kamededea wɔm nyuie.

Millised on tavalised variatsioonid Trɔ Ðe Edzi ƒe Push-up?

• Decline Reverse Push-up: Le tɔtrɔ sia me la, wodoa wò afɔwo ɖe dzi wu wò asiwo, si wɔnɛ be kamededea nu sẽna ɖe edzi eye wò susu nɔa akɔta kple abɔta ƒe akpa si le etame ŋu wu.
• Reverse Push-up with a Stability Ball: Le afisia la, ètsɔa wò asiwo wɔa kamededea le stability ball dzi, si wɔa dɔ ɖe wò nuto me eye wònana wò dadasɔ kple liƒo nyona ɖe edzi.
• Single Leg Reverse Push-up: Tɔtrɔ sia bia be nàkɔ afɔ ɖeka tso anyigba esime nèle kamededea wɔm, si naa ŋusẽa dzina ɖe edzi eye wònana wò ŋutilã ƒe akpa si le ete la wɔa dɔ.
• Reverse Push-up with Resistance Bands: Ne ètsɔ resistance bands kpe ɖe kamededea ŋu la, àte ŋu adzi sesẽme ɖe edzi eye nàƒo lãmekawo ƒe ƒuƒoƒo geɖe wu.

Millised on head täiendavad harjutused Trɔ Ðe Edzi ƒe Push-up?

• Fli Siwo Wotrɔ: Abe Reverse Push-ups ene la, Inverted Rows doa ŋusẽ megbe ƒe lãmekawo, si wɔnɛ be ame ƒe nɔnɔme kple dadasɔ nyona ɖe edzi, si le vevie ŋutɔ na Reverse Push-ups wɔwɔ nyuie.
• Plank: Togbɔ be menye abɔta ƒe kamedede tẽ o hã la, Plank kamededea doa ŋusẽ nu vevitɔ eye wònaa ŋutilã bliboa ƒe liƒo nyona ɖe edzi, si le vevie be wòalé nɔnɔme nyuitɔ kple dadasɔ me ɖe asi le Reverse Push-ups me.