Push-elu ntụgharị

• Agache: Ntụzịaka, Ikpa oke
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ibiharuro ribiri: Deltoid Anterior, Rectus Abdominis, Triceps Brachii

Ijambo ryo kuri Push-elu ntụgharị

The Rotational Push-Up bụ mmega ahụ siri ike nke na-eme ka ike nke elu ahụ dịkwuo elu, ike, na nguzozi ma na-etinyekwa isi. Ọ bụ mgbatị ahụ dị mma maka ndị na-anụ ọkụ n'obi nke ọkwa niile, ọkachasị ndị na-achọ imeziwanye ahụike ha na njikwa ahụ. Ịgbakwunye mmega ahụ n'ime usoro gị nwere ike inye aka ịbawanye ike ahụ n'ozuzu ya, meziwanye ọnọdụ, na ịkwalite ike ntụgharị, na-eme ka ọ bụrụ mgbakwunye bara uru maka ndị na-eme egwuregwu na ndị chọrọ mgbatị ahụ zuru oke.

Kubahiriza: Ijambo kwa Ikirari Push-elu ntụgharị

• Wetuo ahụ gị n'ala, na-eme ka azụ gị kwụ ọtọ na isi gị, dị ka ị ga-esi na-agbanye elu mgbe niile.
• Ka ị na-ebuli ahụ gị azụ n'ọnọdụ mmalite, gbanwee ahụ gị gaa n'aka nri, na-ebuli ogwe aka nri gị n'ala wee gbatịa ya elu n'elu ụlọ.
• Jide ọnọdụ a nwa oge, wee laghachi aka nri gị n'ala ma megharịa mmegharị ahụ.
• Mgbe mgbatị ọzọ gasịrị, tụgharịa ahụ gị n'aka ekpe, na-ebuli ogwe aka ekpe gị n'ala wee gbatịa ya ozugbo ruo n'uko ụlọ. Gaa n'ihu na-atụgharị n'akụkụ ya na nkwughachi nke ọ bụla.

Komeza kuganiriza Push-elu ntụgharị

• **Mgharị a na-achịkwa**: Zenarị ịme mmemme ahụ ọsọ ọsọ. A ga-emerịrị akụkụ ọ bụla nke ntụgharị ntụgharị n'ụzọ a na-achịkwa. Ka ị na-esi n'ala na-arịgo elu, tụgharịa ahụ gị n'otu akụkụ wee gbatịa otu akụkụ ahụ gaa n'uko ụlọ. Jide ọnọdụ a obere oge tupu ịlaghachi n'ọnọdụ mmalite na ikwughachi n'akụkụ nke ọzọ. Ntugharị ọsọ ọsọ, nrụrụ aka nwere ike bute mmerụ ahụ ma ọ gaghị etinye uru ahụ gị nke ọma.
• ** Tinye isi gị ***: Mmega ahụ abụghị naanị maka ogwe aka na obi gị, kamakwa gbasara isi gị. Jide n'aka na ị kwadoro gị

Push-elu ntụgharị Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Push-elu ntụgharị?

Ee, ndị mbido nwere ike ime mmega ahụ Rotational Push-Up, mana ọ nwere ike bụrụ ihe ịma aka ebe ọ na-achọ ezigbo ike na nguzozi nke elu. A na-atụ aro ka ịmalite site na mgbake bụ isi wee jiri nwayọọ nwayọọ gaa n'ihu na mgbanwe dị elu dị ka ntụgharị ntụgharị. Na-echeta mgbe niile idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ọ na-esiri gị ike, ị nwere ike gbanwee mgbatị ahụ site n'ime ya na ikpere gị ruo mgbe ị na-ewuli elu.

Ibintu byinshi bijyanye no kwa Push-elu ntụgharị?

• T-Rotational Push-Up na-agụnye dumbbell n'aka ọ bụla iji gbakwunye nguzogide n'oge ntụgharị na ịpị elu n'elu ntụgharị ọ bụla.
• Otu ogwe aka na-atụgharị Push-Up gụnyere iji otu ogwe aka na-emegharị ahụ, wee tụgharịa na ịgbatị ogwe aka efu gaa n'uko ụlọ.
• Bọọlụ ọgwụ na-agbanwe agbanwe chọrọ ka iji otu aka mee ihe nrịba elu na bọọlụ ọgwụ, wee tụgharịa wee bulie bọọlụ ahụ gaa n'uko ụlọ.
• Ntụgharị Push-Up dị elu na-agbakwụnye ihe ịma aka ọzọ site na ibuli ụkwụ na steepụ ma ọ bụ bench n'oge ntuli na ntụgharị.

Ibintu byiza bikanagorwa Push-elu ntụgharị?

• Twist nke Rọshịa bụ mmega ahụ metụtara ya n'ihi na ọ na-agụnye mmegharị ntụgharị, na-enyere aka melite akwara oblique na ike isi n'ozuzu ya, nke dị oke mkpa maka idowe ụdị na njikwa kwesịrị ekwesị na Push-Up Rotational.
• Dumbbell Bench Press nwere ike imeju ntụgharị Push-Up site n'ime ka obi, ubu na akwara triceps sie ike, bụ ndị bụ isi akwara ndị a na-eji na-eme mmegharị ahụ, si otú ahụ na-eme ka ike na ntachi obi dịkwuo elu.