Push-ɔp fɔ du am
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Push-ɔp fɔ du am
Push-ap na ɛksesaiz we yu kin du bɔku tin dɛn we kin mek di chɛst, di sholda dɛn, di trisɛps, ɛn di kɔr mɔsul dɛn strɔng, ɛn dis kin mek di bɔdi gɛt trɛnk ɛn ebul fɔ bia. Dɛn fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, bikɔs dɛn kin chenj dɛn fɔ mek dɛn gɛt mɔ pawa ɔ fɔ mek dɛn nɔ gɛt bɛtɛ pawa. Pipul dɛn go want fɔ put push-ap insay dɛn rutin fɔ mek i izi fɔ dɛn, fɔ mek dɛn nɔ nid ɛni ikwipmɛnt, ɛn fɔ mek dɛn wok fayn fɔ mek di ɔpa bɔdi strɔng ɛn fɔ mek di mɔsul dɛn tɔn fayn.
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 fכ lכs yu bכdi tכwεd di grכn bay we yu bεnd yu εlbo dεm, kip yu εlbo dεm nia yu bכdi.
- Kɔntinyu fɔ put yusɛf dɔŋ te yu chɛst ɔ yu chin tɔch di flɔ, ɔ as yu go nia am.
- Push yu bɔdi ɔp de go bak to di ay plank pozishɔn, mentɛn di stret layn ɛn nɔ mek yu bak sag. Dis kin kɔmplit wan push-ap.
Amakulu mu kubiteekamu Push-ɔp fɔ du am
- An Pozishɔn: Wan ɔda mistek we dɛn kin mek na we dɛn nɔ put an di rayt we. Yu an dɛn fɔ wayd smɔl pas di sholda-width apat ɛn in layn wit yu sholda ɔ smɔl dɔŋ. Dɛn nɔ fɔ tu fa fɔ go bifo ɔ tu fa bak, bikɔs dis kin mek yu sholda dɛn strɛs ɛn mek di ɛksesaiz nɔ wok fayn.
- Ful Rɛnj fɔ Muv: Fɔ mek yu gɛt di bɛst pan di ɛgzampul, mek shɔ se yu yuz ful rɛnj fɔ muv. Lɔs yu bɔdi te yu chɛst klos fɔ tɔch di flɔ ɛn afta dat push bak ɔp to di pozishɔn we yu bigin. Nɔ du af push-ap (nɔ go ɔl di we dɔŋ ɔ ɔl di we ɔp), bikɔs dis de ridyus di ɛfɛktiv we di ɛgzampul de du ɛn i kin
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. Wan tin we dɛn kin chenj na fɔ du push-ap na di ni dɛn instead ɔf di fut finga dɛn. Dis kin mek di pɔsin nɔ gɛt bɔku bɔdi wet fɔ es, ɛn dis kin mek i izi fɔ du ɛksɛsayz. As trɛnk de go bifo, dɛn kin go bifo to ful push-up. I impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri ɛn fɔ gɛt di bɛst bɛnifit frɔm di ɛgzampul.
Ki kitiibwa eby'okukozesa omuntu Push-ɔp fɔ du am?
- Di Daymɔnd Push-Up na wan kayn push-ap usay yu an dɛn de mek dayamɔn shep, we de tɔch yu trisɛps ɛn insay chɛst mɔsul dɛn.
- di Decline Push-Up involv fכ put yu fut pan εlevεt sεf, inkrεs di rεsistεns εn fכs pan di כp chεst εn sholda dεm.
- Di Spaydaman Push-Up na dinamik push-ap vεryushכn usay yu de bכn yu kכn to yu εlbo di tεm we yu de push-ap, εngage yu kכr εn oblik.
- Di Wan Am Push-Up na wan advans vɛryushɔn we de rili inkrisayz di difikulti bay we yu de du di ɛgzampul wit wan an nɔmɔ, we de chalenj yu trɛnk ɛn balans.
Eby'okukozesa omulungi okugabana n'eby'omanyi Push-ɔp fɔ du am?
- pul-ap na big kompliment fכ push-ap as dεn de tכk bכt di bak εn biceps, bεlε di mכsul grup dεm we dεn wok we dεn de push-ap εn protεkt כvala כp bכdi trεnk εn stεbiliti.
- di trisεp dip na כda komplimentari εksεsayz fכ push-ap biכs dεn de tכk bכt di trisεps, we na wan mכsul grup we dεn kin yus bכku pan push-ap, we de mek yu push-ap pכrfomans εn εndurance.
Amagamba ag'ewayogenze Push-ɔp fɔ du am
- Bɔdi wet chɛst ɛksesaiz
- Push-up wokɔt fɔ wok
- Ɔpa bɔdi wokɔt
- Strɔng trenin ɛgzampul dɛn
- Wokɔt na os fɔ di chɛst
- Fitnes rutin wit push-ap
- Push-up trenin gayd
- Ɛksayz fɔ bil mɔsul dɛn na di chɛst
- No ikwipmɛnt chɛst wokɔt
- Impruv di chɛst trɛnk wit push-ap