Trɔtrɔ ƒe Push-Up

• Kehaos: Miam Chest , Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Rectus Abdominis, Triceps Brachii

Sissejuhatus Trɔtrɔ ƒe Push-Up

Rotational Push-Up nye kamedede si me ŋusẽ le si doa ŋusẽ ame ƒe akpa si le etame, eƒe ablaɖeɖe, kple dadasɔ esime wògawɔa dɔ le nu vevitɔ hã ŋu. Enye kamedede nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, vevietɔ amesiwo ƒe taɖodzinue nye be yewoana yewoƒe kamedede ƒe dɔwɔwɔ kple ŋutilã dzi ɖuɖu nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàdzi ŋutilã bliboa ƒe ŋusẽ ɖe edzi, wòana wò tenɔnɔ nanyo ɖe edzi, eye wòana ŋusẽ si le eƒe tɔtrɔ ŋu nanyo ɖe edzi, si ana wòanye kpeɖeŋutɔ vevi aɖe na kamedefefewɔlawo kple ame ɖekaɖeka siwo di be yewoawɔ kamedede bliboe.

Ülatuse sooritamine: Sisuline õpetus Trɔtrɔ ƒe Push-Up

• Ðe wò ŋutilã ɖe anyigba, nàna wò akɔta nanɔ dzɔdzɔe eye wò nuto si me nèle la nawɔ dɔ, abe alesi nàwɔe ne ètu wò ɖe dzi edziedzi ene.
• Ne èle wò ŋutilã tum ɖe dzi va ɖo afisi nèdze egɔme tsoe la, trɔ wò ŋutilã ɖe ɖusime, nàkɔ wò ɖusibɔ ɖe dzi tso anyigba eye nàkekee ɖe enu tẽe aɖo ta dzisasrãa gbɔ.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàtrɔ wò ɖusibɔ ɖe anyigba eye nàgbugbɔ awɔe be nàtue ɖe dzi.
• Le tutu si kplɔe ɖo megbe la, trɔ wò ŋutilã ɖe miame, kɔ wò miasi tso anyigba eye nàkekee ɖe enu tẽe aɖo ta dzisasrãa gbɔ. Yi edzi nànɔ axawo ɖɔlim le egbugbɔgagblɔ ɖesiaɖe me.

Nõuanded sooritamiseks Trɔtrɔ ƒe Push-Up

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na kamededea kabakaba. Ele be woawɔ tɔtrɔ ƒe ʋuʋu ƒe akpa ɖesiaɖe le mɔ si dzi wokpɔ ŋusẽ ɖo nu. Ne èle megbe tum tso anyigba la, trɔ wò ŋutilã ɖe axa ɖeka eye nàkeke alɔ si le axa ɖeka ma ke ɖe dzisasrãa gbɔ. Lé nɔnɔme sia me ɖe asi kpuie hafi nàtrɔ ayi teƒe si nèdze egɔme tsoe eye nàgbugbɔe awɔ le akpa kemɛ. Ʋuʋu kabakaba si le ʋuʋum ate ŋu ana nàxɔ abi eye mawɔ dɔ na wò lãmekawo nyuie nenema o.
• **Engage Your Core**: Menye wò abɔwo kple akɔta ɖeɖeko ŋue kamedede sia ku ɖo o, ke boŋ wò core hã ŋue wòku ɖo. Kpɔ egbɔ be yedo ŋugbe na wò

Trɔtrɔ ƒe Push-Up KKK

Kas algajad saavad teha Trɔtrɔ ƒe Push-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Rotational Push-Up kamededea, gake ate ŋu asesẽ elabena ebia be ŋusẽ nyui nanɔ ametia ƒe akpa si le etame eye wòada asɔ. Wokafui be nàdze egɔme tso gɔmedzedze ƒe push-up dzi eye emegbe nàyi ŋgɔ vivivi ayi tɔtrɔ siwo de ŋgɔ wu abe rotational push-up ene gbɔ. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o. Ne esesẽ na wò akpa la, àte ŋu atrɔ asi le kamededea ŋu to ewɔwɔ ɖe klo dzi vaseɖe esime ŋusẽ geɖe naɖo ŋuwò.

Millised on tavalised variatsioonid Trɔtrɔ ƒe Push-Up?

• T-Rotational Push-Up la ƒe akpa aɖewoe nye dumbbell le asi ɖesiaɖe me be wòatsɔ akpe ɖe tsitretsitsi ŋu le tɔtrɔɣi kple yaƒoƒo ƒe agbalẽtamɔ̃ le tɔtrɔ ɖesiaɖe tame.
• Abɔ Ðeka ƒe Trɔtrɔ ƒe Tututua bia be woatsɔ alɔ ɖeka awɔ tutua, emegbe woatrɔ alɔ si le ablɔɖe me la ahakekee ɖe enu aɖo ta dzisasrãa gbɔ.
• Rotational Medicine Ball Push-Up bia be nàtsɔ asi ɖeka awɔ push-up ɖe atike bɔl dzi, emegbe nàtrɔ bɔl la ahakɔe ɖe dzi aɖo ta dzisasrãa gbɔ.
• Afɔwo Kɔkɔe Trɔna ƒe Tutuɖoɖoa gadea kuxi bubu kpee to afɔawo kɔkɔ ɖe dzi le atrakpui alo zikpui dzi le etutu yi dzi kple tɔtrɔɣia me.

Millised on head täiendavad harjutused Trɔtrɔ ƒe Push-Up?

• Russiatɔwo ƒe Twist nye kamedede si do ƒome kplii elabena elɔa ʋuʋu si trɔna hã ɖe eme, si kpena ɖe ame ŋu be lãmeka siwo le tsia dzi kple nu vevi ƒe ŋusẽ bliboa nyona ɖe edzi, si le vevie ŋutɔ be woalé nɔnɔme nyuitɔ kple wo dzi ɖuɖu me ɖe asi le Rotational Push-Up me.
• Dumbbell Bench Press ate ŋu akpe ɖe Rotational Push-Up ŋu to ŋusẽdodo akɔta, abɔta, kple triceps lãmekawo, siwo nye lãmeka ƒe hatsotso vevitɔ siwo wozãna le push-up ʋuʋu me, si ana ame ƒe tame ƒe ŋusẽ kple dzidodo bliboa nanyo ɖe edzi.