Push-ɔp fɔ du am

• Parti ya muntu: Folo_kriIniye
• Empandika: ɛsyifuandu klihamad /losuɛt Sataj.
• amagezi agakubya: Pectoralis Major Sternal Head
• amagezi ag'omusa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Okuwandikira ku Push-ɔp fɔ du am

Push-ap na wan vεsatil bכdi wet εksεsayz we de fכs tכk to di chεst, sכlda, εn trisεps, bכt i de εngage di kכr εn lכw bכdi, we de εnhans di כvala mכsul dεm trεnk εn εndurance. Dis ɛgzampul fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn bikɔs dɛn kin chenj am fɔ mek i nɔ izi ɔ i nɔ izi fɔ am. Pipul dɛn kin disayd fɔ put push-ap insay dɛn rutin fɔ mek i izi fɔ dɛn, fɔ ebul fɔ du am ɛnisay we nɔ gɛt ɛni ikwipmɛnt, ɛn fɔ mek dɛn ebul fɔ bil ɔpa bɔdi ɛn kɔr trɛnk.

Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am

• Push yu bɔdi ɔp bay we yu es yu an dɛn, kip yu bɔdi stret ɛn rigid, te yu an dɛn ful-ɔp.
• Lɔs yu bɔdi bak dɔŋ, bɛn yu ɛlb, te yu chɛst de lɛk wan inch frɔm di grɔn.
• Mek yu gɛt wan stret layn frɔm yu ed to yu il ɔlsay na di wan ol muvmɛnt bay we yu de ɛnjɔy yu kɔr.
• Push yu bɔdi bak ɔp to di say we yu bigin, ripit dɛn stɛp ya fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Push-ɔp fɔ du am

• Aw fɔ Put yu an: Put yu an dɛn we wayd smɔl pas yu sholda dɛn. Yu εlbo dεm fכ fכm 45 digri angle wit yu bכdi we de dכn. If yu put yu an dɛn tu wayd ɔ yu tu yu ɛlbow tu nia yu bɔdi, dat kin mek yu sɔl dɛn strɛs we yu nɔ nid ɛn i kin mek di ɛksesaiz nɔ wok fayn.
• Ful Rɛnj fɔ Muv: Fɔ mek yu ebul fɔ muv fayn fayn wan, yuz ful rɛnj fɔ muv. Lɔs yu bɔdi te yu chɛst nia fɔ tɔch di flɔ ɛn afta dat, es yu an dɛn ful wan we yu de go ɔp. Nɔ mek di mistek we yu kin mek fɔ jɔs put yu bɔdi smɔl ɔ es ɔp.
• Tɛknik fɔ Brith: Fɔ blo fayn fayn wan impɔtant fɔ mek pɔsin push-ap. Inhal as yu de dɔŋ

Push-ɔp fɔ du am Ebitala by'omuyigiriza

Mwebale kuteekamu Push-ɔp fɔ du am?

Yɛs, di wan dɛn we de bigin fɔ du ɛksashɔn dɛn kin rili du push-ap ɛgzampul dɛn. Bɔt dɛn kin nid fɔ bigin wit modifyed vɛshɔn dɛn if dɛn si se standad push-ap dɛn tu chalenj. Fɔ ɛgzampul, dɛn kin bigin bay we dɛn de push-ap pan wan wɔl, dɔn dɛn kin go bifo fɔ du dɛn na dɛn ni bifo dɛn go bifo fɔ push-ap ful wan. I impɔtant fɔ pe atɛnshɔn fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt injury.

Ki kitiibwa eby'okukozesa omuntu Push-ɔp fɔ du am?

• Di Waid Push-ap nid fɔ mek yu put yu an dɛn wayd pas aw yu de sholda, we de mek yu chɛst mɔsul dɛn ɛmpɛsh.
• di Pike Push-up na wan vεryushכn usay yu de lif yu hip dεm כp ay, fכm wan invεst V-shεp wit yu bכdi fכ tכk bכt yu sכlda dεm εn כp bak.
• Di Spaydaman Push-ap involv fɔ briŋ yu ni to yu ɛlbo pan ɛni rep, ad twist to di tradishɔnal push-ap ɛn wok yu obliques.
• Di Diklin Push-ap nid fɔ put yu fut pan say we ay, we de mek di prɔblɛm bɔku ɛn i de tɔch di ɔpa chɛst ɛn sholda dɛn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Push-ɔp fɔ du am?

• pul-ap de gi kכntrכl to push-ap bay we i de tכk bכt di bak εn bayseps, mכsul dεm we nכ de wok fכs we dεn de push, we de mek di כvala כp bכdi trεnk εn bεlε.
• di trisep dip dεm de εnhans di bεnεfit dεm fכ push-ap as dεn de fכkus pan di sem mכsul grup, di triseps, bכt frכm difrεn angle, we de εp fכ bil trεnk εn εndurance na dis εria.