Push-ɔp fɔ du am

• Parti ya muntu: Folo_kriIniye
• Empandika: Kisi naconcert helam.
• 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 we we yu kin du bɔku tin ɛn we kin bɛnifit ɔlman frɔm di wan dɛn we de bigin fɔ du am to di wan dɛn we lɛk fɔ fitnɛs bay we i de mek di chɛst, di sholda dɛn, di trisɛps, ɛn di kɔr mɔsul dɛn strɔng. Dis bɔdi wet ɛksɛsayz fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn bikɔs dɛn kin chenj am fɔ mek i go ɔp ɔ fɔ mek i nɔ gɛt bɛtɛ pawa. Pipul go want fɔ du push-ap as dɛn nɔ nid ɛni ikwipmɛnt, dɛn kin du am ɛnisay, ɛn dɛn kin wok fayn fɔ mek di ɔpa bɔdi trɛnk bɛtɛ ɛn fɔ mek di ɔl bɔdi stebul.

Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am

• Kip yu fut dɛn hip-width apat, ɛnjɔy yu kɔr, ɛn mek yu gɛt wan stret layn frɔm yu ed to yu il.
• bigin di muvmεnt bay we yu bεnd yu εlbo dεm εn lכs yu bכdi tכwεd di grכn, kip yu εlbo dεm nia yu bכdi.
• Lɔs yu bɔdi te yu chɛst jɔs ɔp di grɔn, mek shɔ se yu bɔdi de na wan stret layn ɛn yu ɛlb dɛn de nia yu sayd dɛn.
• Push yu bɔdi bak ɔp to di say we yu bigin bay we yu de stret yu an dɛn, stil kip yu bɔdi stret ɛn kɔr ɛnjɔy.

Amakulu mu kubiteekamu Push-ɔp fɔ du am

• **Kɔntrol Muvmɛnt**: We yu de du push-ap, put yu bɔdi dɔŋ te yu chɛst klos fɔ tɔch di flɔ. Dɔn, push yu bɔdi ɔp bak to di say we yu bigin. Mek shɔ se dɛn kɔntrol di muvmɛnt ɛn nɔ rɔsh. Kɔmɔn Mistek: Bɔku pipul dɛn kin rɔsh fɔ du di ɛksesaiz, we kin mek dɛn nɔ fɔm fayn ɛn dɛn nɔ kin ebul fɔ du di mɔsul dɛn fayn fayn wan.
• **Brith**: Brith na di ki fɔ ɛni ɛksesaiz, inklud fɔ push-ap. Inhale as

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 kin tranga fɔ du ful push-ap fɔs. Di wan dɛn we de bigin kin bigin wit di we dɛn we dɛn dɔn chenj, lɛk fɔ push-ap ni ɔ fɔ push-ap na di wɔl, usay dɛn kin push ɔf frɔm wan wɔl instead ɔf di flɔ. Dis kin ɛp fɔ bil ɔpa bɔdi trɛnk ɛn smɔl smɔl fɔ go bifo to tradishɔnal push-ap. I impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɛn tɛknik fɔ mek yu nɔ gɛt injuri.

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

• Di Waid Grip Push-ap involv fɔ put yu an dɛn wayd pas di sholda-wid apat, fɔ pe atɛnshɔn mɔ pan di chɛst mɔsul dɛn.
• Di Spaydaman Push-ap na wan chalenj vεryushכn usay yu de bכn yu kכn to yu εlbo di tεm we yu de du εvri rεp, εngage di obliques εn di כl kכr.
• di Decline Push-up de du wit yu fut dεm we dεn elevεt pan bεnch כ stεp, we de mek di difεlεns bכku εn tכk to di כp chεst εn sholda dεm.
• Di Plyometric Push-up, we dɛn kin kɔl bak Clap Push-up, involv fɔ push ɔf di grɔn wit inaf fɔs fɔ klap yu an bifo yu land, ad wan eksplɔziv ɛn kadiovaskular ɛlimɛnt to di ɛgzampul.

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

• Trisep dip na ɔda ɛksesaiz we gɛt fɔ du wit dis, we de pe atɛnshɔn pan di sem mɔsul grup we dɛn de push-ap (chɛst, sɔl, ɛn an), bɔt frɔm difrɛn angle, we de mek dɛn mɔsul ya gɛt kɔmprɛhnsiv wokɔt.
• Pul-ap na bεnεfit komplimentari εksεsayz bak fכ push-ap as i de wok di כpכshכn mכsul dεm na di bak εn baysεps, we de mek di mכsul dεm bεlε εn fכ mek i nכ gεt injuri.