Ðe asi le Push-Up ŋu

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

Sissejuhatus Ðe asi le Push-Up ŋu

Decline Push-Up nye ŋutilã ƒe akpa si le etame ƒe kamedede sesẽ aɖe si me wotsia dzi ɖe akɔta, abɔta, kple akɔta etɔ̃ koŋ ŋu, evɔ wòwɔa dɔ le nu vevitɔ hã ŋu. Eɖea vi ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoadzi yewoƒe kamedede ƒe sesẽ ɖe edzi eye yewoana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi. Ame ɖekaɖekawo ate ŋu atia kamedede sia elabena enaa ʋuʋu geɖe wu ne wotsɔe sɔ kple kamedede si wozãna tsã, si wɔnɛ be lãmekawo ƒe tsitsi kple ŋusẽ nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ðe asi le Push-Up ŋu

• Na wò ŋutilã nanɔ tẽ tso ta dzi va se ɖe wò afɔkpodzi, emegbe nàɖiɖi wò ŋutilã ɖe anyi vaseɖe esime wò akɔta naka anyigba kloe.
• Tɔ vie le ʋuʋua ƒe gɔmedzedze, nàna wò nu vevitɔ nanɔ dɔ wɔm eye wò ŋutilã nanɔ dzɔdzɔe.
• Tu wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe to wò abɔwo dzɔdzɔe me, eye esiawo katã nànɔ wò ŋutilã ƒe fli dzɔdzɔe la me ɖe asi.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nɔnɔme nasɔ le kamededea katã me.

Nõuanded sooritamiseks Ðe asi le Push-Up ŋu

• Dzra Wò Ʋuʋu Dzi: Ele vevie be nàɖu wò ʋuʋu dzi le kamededea katã me. Ðe wò ŋutilã ɖe anyi blewuu eye nàgatue ɖe dzi le mɔ si dzi nàɖu nu. Ƒo asa na anyidzedze kabakaba alo ʋuʋudedi zazã, elabena esia ate ŋu ana nàxɔ abi.
• Lé Kɔ ƒe Ðekawɔwɔ Me Ðe Edzi: Vodada ɖeka si bɔ enye kɔa tsɔtsɔ yi ŋgɔ alo nana wòdze anyi. Esia ate ŋu ana kɔ kple akɔta nate ɖeɖi ame ŋu. Na wò ŋku nanɔ ŋgɔwò vie le anyigba be wòakpe ɖe ŋuwò nàlé kɔ ƒe nɔnɔme si mede akpa aɖeke dzi o me ɖe asi.
• Ƒo Asa Na Abɔtawo Ƒe Dzobibi: Vodada bubu si bɔ enye abɔtawo ƒe dzobibi, si...

Ðe asi le Push-Up ŋu KKK

Kas algajad saavad teha Ðe asi le Push-Up ŋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Decline Push-Up kamededea, gake ele vevie be míade dzesii be esesẽ wu push-up si wowɔna ɖaa. Akɔta si dzi ɖena kpɔtɔna la tɔa ŋku akɔta kple abɔta ƒe akpa si le etame wu akɔta tutu edziedzi. Ne gɔmedzela kpɔe be esesẽ akpa la, ele be woadze egɔme kple tutu edziedzi alo tutu si ŋu wotrɔ asi le (abe klo tutu ene) eye vivivi la, woayi ŋgɔ ayi tɔtrɔ siwo sesẽ wu gbɔ ne woƒe ŋusẽ le nyonyom ɖe edzi. Ele vevie ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ.

Millised on tavalised variatsioonid Ðe asi le Push-Up ŋu?

• Decline Diamond Push-Up: Le tɔtrɔ sia me la, wotsɔa asiwo dana ɖe wo nɔewo ŋu le diamond ƒe nɔnɔme me, eye woɖoa taɖodzinu na afɔti etɔ̃awo vevie wu esime wodo afɔawo ɖe dzi.
• Decline Wide Grip Push-Up: Gɔmeɖeɖe sia bia be nàda wò asiwo ɖe wo nɔewo dome wòakeke wu abɔta esime wò afɔwo kɔ, eye nàlé fɔ ɖe akɔta ƒe lãmekawo ŋu wu.
• Decline Spiderman Push-Up: Le push-up sia me la, ne èle wò ŋutilã ɖiɖim la, èhea klo ɖeka yia dzi ɖoa ta abɔta le axa ɖeka dzi, si tsɔa kamedede vevi aɖe kpena ɖe decline push-up si wozãna ɖaa ŋu.
• Afɔ Ðeka ƒe Ðeɖiteameŋu ƒe Tututu: Tɔtrɔ sia bia be nàkɔ afɔ ɖeka tso anyigba esime nèle ɖiɖi ƒe tutudɔa wɔm, si ana kuxi si le wò dadasɔ kple ŋusẽ vevitɔ ŋu nadzi ɖe edzi.

Millised on head täiendavad harjutused Ðe asi le Push-Up ŋu?

• Tricep Dips: Tricep Dips kpena ɖe Decline Push-Ups ŋu to ŋkuléle ɖe tricep lãmekawo ŋu, siwo nye lãmeka evelia siwo wozãna le push-ups me, si wɔnɛ be wò push-up ƒe dɔwɔwɔ bliboa kple ŋusẽ nyona ɖe edzi.
• Planks: Planks kpena ɖe Decline Push-Ups ŋu to ŋusẽdodo lãmeka vevi siwo le vevie be woalé nɔnɔme nyuitɔ me ɖe asi le push-up me, si wɔnɛ be woƒe liƒo nanyo ɖe edzi eye woɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.