Push-ɔp fɔ du am

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Okuwandikira ku Push-ɔp fɔ du am

Push-ap na vεsatil bכdi wet εksεsayz we de fכs tכk bכt di chεst, sכlda, εn trisεps, pan כl we i de εngage di kכr εn lכw bכdi, we de mek di כvala trεnk εn bia. Dɛn fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, bikɔs dɛn kin chenj dɛn fɔ mek di prɔblɛm go ɔp ɔ dɔŋ bay di trɛnk ɛn fitnɛs we di pɔsin gɛt. Pipul dɛn kin want fɔ put push-ap insay dɛn wokɔt rutin nɔto jɔs bikɔs dɛn nɔ nid ɛni ikwipmɛnt ɛn dɛn kin du am ɛnisay, bɔt bak bikɔs dɛn kin ɛp fɔ mek di ɔpa bɔdi trɛnk bɛtɛ, fɔ mek di at ɛn di blɔd gɛt wɛlbɔdi, ɛn fɔ mek di mɛtabolik rit go bifo.

Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am

• Fɔ kip yu bɔdi stret, put yusɛf dɔŋ smɔl smɔl bay we yu bɛn yu ɛlbow te yu chɛst jɔs want fɔ tɔch di flɔ.
• Stɔp fɔ smɔl tɛm na di bɔt ɔf di muvmɛnt, mek shɔ se yu ɛlb dɛn tuck klos to yu bɔdi.
• Dɔn, push yu bɔdi ɔp bay we yu stret yu an dɛn, go bak na di say we yu bigin.
• Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit, mɛmba fɔ kip yu bɔdi stret ɛn yu kɔr ɛnjɔy ɔl di ɛgzampul.

Amakulu mu kubiteekamu Push-ɔp fɔ du am

• **Mɛntɛn wan Stret Bɔdi:** Yu bɔdi fɔ mek wan stret layn frɔm yu ed to yu il. Dis nid fɔ ɛnjɔy yu kɔr ɛn glut fɔ mek di alaynɛshɔn kɔntinyu. Nɔ mek yu bak sag ɔ yu bɔt fɔ stik ɔp na di ays, bikɔs dɛn mistek ya we yu kin mek kin mek yu bak pen ɛn mek di ɛksesaiz nɔ wok fayn.
• **Elbow Positioning:** We yu put yu bɔdi dɔŋ, yu ɛlb fɔ mek 45 digri angle wit yu bɔdi. If yu kip yu ɛlbow tumɔs nia yu bɔdi, dat kin mek yu sholda ɛn ɛlb dɛn strɛs, ɛn i kin mek dɛn flay tumɔs

Push-ɔp fɔ du am Ebitala by'omuyigiriza

Mwebale kuteekamu Push-ɔp fɔ du am?

Yɛs, di wan dɛn we de bigin fɔ du tin kin rili du push-ap. Bɔt dɛn kin nid fɔ bigin wit modifyed vɛshɔn dɛn if dɛn si se di standad push-ap tu chalenj. fכ egzampl, dεn kin bigin wit wכl push-ap (stand εn push kכmכt frכm wan wכl), kכ push-ap (du di push-ap pan dεn ni insted fכ fut), כ inklin push-ap (an dεm pan bεnch כ step, fut na grɔn). I impɔtant fɔ pe atɛnshɔn pan fɔm ɛn smɔl smɔl yu fɔ bil trɛnk. As dɛn de strɔng, dɛn kin go bifo to standad push-ap.

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-width apat, we de put mɔ ɛmpɛshmɛnt pan di chɛst mɔsul dɛn.
• di Dεklin Push-ap involv fכ put yu fut pan εlevεt sεf lεk bεnch כ stεp, we de mek di difεlεns bכku εn tכk di כp chεst εn sכlda dεm.
• Di Spaydaman Push-ap involv fɔ briŋ yu ni to yu ɛlbow di tɛm we yu de du ɛvri rep, we de ad wan kɔr wokɔt to di tradishɔnal push-ap.
• di Wan Am Push-ap involv fכ du di εksεsayz wit wan an nכmכ, we de mek di difikulti bכku bכku wan εn i de tכk di kכr εn bak di כp pat na di bכdi.

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

• Dumbbell Bench Press na wan ɔda ɛgzampul we de kɔmplit Push-up as i de tɔch di sem kayn mɔsul grup dɛn lɛk di chɛst, di sɔldɔm, ɛn di trisɛps, we de mek dɛn mɔsul dɛn ya gɛt mɔ trɛnk ɛn wok fayn fayn wan.
• Tricep Dips de kompliment Push-ups bay we yu de fos pan di triceps εn sholda dεm, we na sεkכnd mכsul dεm we dεn de yuz fכ push-up, so dat de mek yu push-up pכrfomans bכku bay we yu de bil trεnk na dεn sכpכt mכsul dεm ya.