Welie otu ụkwụ Push-elu

• Agache: Ntụzịaka
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Pectoralis Major Sternal Head
• Ibiharuro ribiri: Deltoid Anterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii

Ijambo ryo kuri Welie otu ụkwụ Push-elu

The Raise Single Leg Push-up bụ mmega ahụ siri ike nke na-elekwasị anya na isi, glutes na ahụ dị elu, na-enye mgbatị ahụ zuru oke. Ọ dị mma maka ndị nọ n'etiti ruo ndị na-anụ ọkụ n'obi ahụike na-achọ ịkwalite ike ha, nguzozi na njikwa ahụ. Ịtinye mmega ahụ a n'ime usoro gị nwere ike inye aka melite nkwụsi ike nke ahụ n'ozuzu ya, mee ka ụda akwara dịkwuo elu, ma kwalite ọkwa dị mma.

Kubahiriza: Ijambo kwa Ikirari Welie otu ụkwụ Push-elu

• Welite otu ụkwụ n'ala, na-agbatị ya ma kwekọọ na ahụ gị.
• Wetuo ahụ gị n'ala, na-eme ka azụ gị kwụ ọtọ na isi gị.
• Kwagide ahụ gị azụ n'ọnọdụ mmalite, na-eme ka ụkwụ gị bulie elu n'ime mmegharị ahụ dum.
• Tinyegharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee ụkwụ ma mee otu mmegharị ahụ.

Komeza kuganiriza Welie otu ụkwụ Push-elu

• Tinye isi ihe gị: Ọ dị mkpa ka itinye uche gị n'ọrụ n'oge mmega ahụ. Otu ndudue a na-emekarị bụ ikwe ka hips sag ma ọ bụ pike elu, nke nwere ike itinye nsogbu na-enweghị isi na azụ gị. Iji zere nke a, were ya na ị na-adọkpụ bọtịnụ afọ gị n'akụkụ ọkpụkpụ azụ gị ka ọ debe ahụ gị n'ahịrị kwụ ọtọ site n'isi ruo na mkpịsị ụkwụ.
• Welie Otu Ụkwụ: Ka ị na-edobe ọnọdụ plank, bulie otu ụkwụ n'ala. Gbaa mbọ hụ na ụkwụ gị kwụ ọtọ ma kwekọọ na ahụ gị, ọ bụghị ebuli ya elu ma ọ bụ na-agbada ala. Isi ihe bụ itinye aka na glutes na hamstrings mgbe ị na-edobe hips gị n'akụkụ ala.
• Wetuo ahụ gị: Kụzie ikpere gị ka ọ wetuo ahụ gị n'akụkụ

Welie otu ụkwụ Push-elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Welie otu ụkwụ Push-elu?

Ee, ndị mbido nwere ike ịnwa mmemme Push-up Bilie Single Leg. Agbanyeghị, ọ dị mkpa iburu n'obi na nke a bụ mgbanwe dị elu karịa nke nkwalite nkwalite ọkọlọtọ. Ndị mbido kwesịrị ibu ụzọ mara ụdị nrịba elu oge niile tupu ha anwale ụdị dị iche iche dị elu iji zere mmerụ ahụ. A na-atụ aro ka ịmalite site na nkwugharị ole na ole ma jiri nwayọọ nwayọọ na-abawanye ka ike na ntachi obi na-akawanye mma. Ọ bụrụ na ọ na-esiri ya ike na mbụ, ha nwere ike gbanwee mmega ahụ, dịka ọmụmaatụ site na ịmegharị ihe site na ikpere ha ruo mgbe ha na-ewuli elu.

Ibintu byinshi bijyanye no kwa Welie otu ụkwụ Push-elu?

• Otu Ụkwụ Push-elu na Knee Tuck: Na mgbanwe a, ị na-ebuli otu ụkwụ, mee mgbatị ahụ, wee weta ikpere gị n'obi gị tupu ịlaghachi n'ọnọdụ mmalite.
• Otu Ụkwụ Push-elu na Side Kick: Mgbe ị na-ebuli otu ụkwụ ma na-eme ihe nkedo ahụ, ị ​​na-agbapụ ụkwụ elu ahụ n'akụkụ tupu iweghachi ya na mmalite.
• Plyometric Single Leg Push-up: Nke a bụ mgbanwe dị elu karịa ebe ị na-ebupụ ahụ gị n'ike n'ala mgbe ị na-ebuli elu, na-ebuli otu ụkwụ elu.
• Otu Ụkwụ Push-elu na Arm Reach: Na mgbanwe a, ị na-ebuli otu ụkwụ wee mee ihe nkedo, wee gbatịa otu ogwe aka n'ihu gị, na-agbakwụnye ihe ịma aka ọzọ na nguzozi gị na nkwụsi ike gị.

Ibintu byiza bikanagorwa Welie otu ụkwụ Push-elu?

• Mmega ahụ "Plank to Push-up" bara uru n'ihi na ha na-elekwasị anya n'òtù anụ ahụ ndị yiri ya dị ka Bulie Single Leg Push-ups, gụnyere ogwe aka, obi, na isi, si otú ahụ na-eme ka nguzozi na ntachi obi dịkwuo elu.
• "Burpees" bụ ihe nkwado dị ukwuu na-ebuli elu Single Leg Push-ups ka ha na-ejikọta ihe dị ike, ntachi obi, na mmegharị ahụ, na-arụ ọrụ n'ọtụtụ akwara n'otu oge, ya mere, na-abawanye ike nke mgbatị ahụ.