Push-ɔp fɔ du am
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Ntago Exercises:
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Okuwandikira ku Push-ɔp fɔ du am
Push-ap na ɛksesaiz we yu kin du bɔku tin ɛn we kin mek di chɛst, di sholda dɛn, di trisɛps, ɛn di kɔr mɔsul dɛn strɔng, ɛn dis kin mek i bɛnifit lɛk ɔlman, ilɛksɛf di fitnɛs lɛvɛl. Na fayn ɛgzampul fɔ di wan dɛn we de luk fɔ mek di ɔpa bɔdi strɔng ɛn ebul fɔ bia we dɛn nɔ nid ɛni ikwipmɛnt. Wan wan pipul dɛn go want fɔ put push-ap insay dɛn rutin as dɛn kin du am ɛnisay, ɛnitɛm, ɛn dɛn kin chenj am fɔ fit difrɛn fitnɛs lɛvɛl dɛn, we go mek i bi prɛktikal ɛn efishɔnal wokɔt opshɔn.
Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am
- Lɔs yu bɔdi te yu chɛst de nia di flɔ, kip yu bak stret ɛn yu ɛlb dɛn nia yu bɔdi.
- Push yu bɔdi ɔp, es yu an dɛn ful wan bɔt nɔ lɔk yu ɛlbow, ɛn mek yu bɔdi kɔntinyu fɔ de na wan stret layn.
- Stɔp fɔ smɔl tɛm na di tap pan di push-ap.
- Lɔs yu bɔdi bak dɔŋ to di say we yu bigin, mek shɔ se yu nɔ drɔp yu bɔdi tumɔs kwik, ɛn ripit di ɛgzampul.
Amakulu mu kubiteekamu Push-ɔp fɔ du am
- **Hand Position**: Yu an dεm fכ de sholda-wid apat, dεn fכ de כnda yu sholda dεm. If yu put yu an dɛn tu wayd apat, dat kin mek yu sɔl ɛn ɛlb dɛn strɛs pasmak, bɔt if yu put dɛn tu nia, dat kin mek yu nɔ ebul fɔ muv ɛn di ɛksesaiz nɔ go wok fayn.
- **Ful Range of Motion**: Fɔ gɛt di mɔs pan yu push-ap, mek shɔ se yu de yuz ful rɛnj fɔ muv. Dis min se yu fɔ put yu bɔdi dɔŋ te yu chɛst lɛf fɔ tɔch di flɔ, dɔn yu fɔ push bak ɔp to di say we yu bin de fɔs. Haf push-ap nɔ de ɛnjɔy yu mɔsul dɛn to dɛn ful pɔtnɛshɛl.
- **Kɔntrol Muvmɛnt**: Nɔ mek di kɔmɔn mistek fɔ rɔsh tru yu push-ap dɛn. Bifo dat, kɔntrol di we aw yu de muv we yu de go dɔŋ ɛn we yu de go ɔp
Push-ɔp fɔ du am Ebitala by'omuyigiriza
Mwebale kuteekamu Push-ɔp fɔ du am?
Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di push-up ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn yuz chenj dɛn if nid de fɔ mek yu nɔ wund. Fɔ di wan dɛn we si se tradishɔnal push-ap tu chalenj fɔs, dɛn kin bigin wit wall push-ap ɔ ni push-ap, we nɔ kin strɛs. As dɛn trɛnk ɛn bia de go bifo, dɛn kin go bifo smɔl smɔl to tradishɔnal push-ap. Mɛmba ɔltɛm se di rayt fɔm impɔtant pas di nɔmba fɔ di ripit.
Ki kitiibwa eby'okukozesa omuntu Push-ɔp fɔ du am?
- Daymɔnd Push-ap: Dis kayn push-ap de tɔch di trisɛps ɛn i involv fɔ put yu an dɛn nia togɛda ɔnda yu chɛst so dat yu tumbu ɛn indeks finga dɛn tɔch, fɔ mek wan dayamɔn shep.
- Waid Grip Push-ap: Insay dis vεryushכn, yu de posishכn yu an dεm wayd pas sכlda-wid apat fכ fכkus mכr pan di chεst mכsul dεm.
- Diklin Push-ap: Fɔ dis push-ap, yu de put yu fut pan ay ples lɛk bɛnch ɔ stɛp, we de mek di bɔdi wet we yu gɛt fɔ es go ɔp ɛn mek di ɛksesaiz nɔ izi.
- Spaydaman Push-ap: Dis advans push-ap vεryushכn involv fכ bכn yu kכn to yu εlbo pan εvri rεp, we de ad wan kכr εn hip fleksכr chalenj to di tradishכnal push-ap.
Eby'okukozesa omulungi okugabana n'eby'omanyi Push-ɔp fɔ du am?
- dip na כda εksεsayz we de kompliment push-ap as i de tכk εn strכng di trisεps εn sכlda dεm, mכsul dεm we dεn de yuz bכku fכ push-ap, we de mek yu push-ap pכrfomans bכku.
- di bεnch prεs na weitliftin εksεsayz we de kompliment push-ap biכs i de wok di sem mכsul grup dεm - chεst, sכlda, εn triseps - bכt i de alaw fכ lif bכku lod, so dat i de εnhans trεnk εn εndurance fכ bεtε push-ap pεrformεns.
Amagamba ag'ewayogenze Push-ɔp fɔ du am
- Chɛst wokɔt na os
- Bɔdi wet ɛksesaiz fɔ chɛst
- Push-up difrɛns dɛn
- Aw fɔ du wan push-up
- Di bɛnifit dɛn we pɔsin kin gɛt we i de push pɔsin
- Teknik fɔ push-ap
- Ɔpa bɔdi bɔdi wet ɛksesaiz
- Fɔ mek di mɔsul dɛn na di chɛst strɔng
- Wokɔt na di chɛst we gɛt bɔdi wet
- Wokɔt dɛn na os fɔ di chɛst.