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 bɔku bɔku bɔdi wet ɛksɛsayz we de mɔna di chɛst, sholda, ɛn trisɛps, pan ɔl we i de ɛnjɔy di kɔr ɛn lɔwa bɔdi mɔsul dɛm bak. Dɛn fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, bikɔs dɛn kin chenj dɛn fɔ mek di prɔblɛm go ɔp ɔ smɔl. Pipul dɛn go pik fɔ push-ap bikɔs i izi fɔ dɛn, dɛn nɔ nid ɛni ikwipmɛnt, ɛn dɛn go wok fayn fɔ bil ɔpa bɔdi trɛnk, fɔ mek di at ɛn di blɔd gɛt wɛlbɔdi, ɛn fɔ mek di ɔl bɔdi stebul.
Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am
- Kip yu bɔdi stret ɛn yu kɔr ɛnjɔy as yu de put yusɛf dɔŋ to di grɔn bay we yu de bɛn yu ɛlb.
- Kɔntinyu fɔ put yusɛf dɔŋ te yu chɛst jɔs de kam fɔ tɔch di grɔn, mek shɔ se yu ɛlbo dɛn tuck klos to yu bɔdi ɛn nɔ de flay kɔmɔt na di sayd dɛn.
- Push yu bɔdi ɔp bay we yu stret yu an dɛn, go bak to di fɔs plank pozishɔn.
- Ripit dɛn step ya fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay na di ɛgzampul.
Amakulu mu kubiteekamu Push-ɔp fɔ du am
- An ɛn Ɛlbo Pozishɔn: Put yu an dɛn apat frɔm yu sholda, dairekt ɔnda yu sholda dɛn. We yu put yu bɔdi dɔŋ, yu ɛlb dɛn fɔ de na 45 digri angle to yu bɔdi. Nɔ flay yu ɛlbow tumɔs, bikɔs dis kin mek yu sholda jɔyn dɛn strɛs we yu nɔ nid.
- Kor Engagement: Engage yu kor εn swεl yu glut dεm fכ mεnten stεbiliti tru di muvmεnt. Nɔ mek yu bɛlɛ drɔp to di flɔ.
- Ful Rɛnj fɔ Muv: Lɔs yu bɔdi te yu chɛst lɛf fɔ tɔch di flɔ. Push yu bɔdi bak ɔp to di say we yu bigin ɛn yu de kip di bɔdi alaynɛshɔn. 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
Push-ɔp fɔ du am Ebitala by'omuyigiriza
Mwebale kuteekamu Push-ɔp fɔ du am?
Yes, pipul we de bigin kin rili du push-up. Bɔt dɛn kin nid fɔ bigin wit modifyed vɛshɔn dɛn if dɛn si se standad push-ap dɛn tu chalenj. Wan tin we dɛn kin chenj na fɔ du push-ap wit in ni dɛn na grɔn, we kin mek pɔsin nɔ gɛt bɔku bɔdi wet fɔ es. As trɛnk ɛn bia de go bifo, dɛn kin go bifo to standad push-ap. I impɔtant bak fɔ pe atɛnshɔn to fɔm fɔ mek yu nɔ gɛt injury.
Ki kitiibwa eby'okukozesa omuntu Push-ɔp fɔ du am?
- Diklin Push-Up: Fɔ dis chenj, yu de put yu fut pan ay ples, we de mek di bɔdi wet we yu gɛt fɔ es go ɔp ɛn mek i nɔ izi pas standad push-ap.
- Daymɔnd Push-Up: Dis chenj involv fɔ put yu an dɛn nia togɛda ɔnda yu chɛst wit yu tumbu ɛn indeks finga dɛn we de tɔch fɔ mek wan dayamɔn shep, we de tɔch yu trisɛps pas wan standad push-ap.
- Waid Grip Push-Up: Insay dis vεryushכn, yu de put yu an dεm wayd pas sholda-wid apat, we de tכk to yu chεst mכsul dεm mכr pas standad push-ap.
- Spaydaman Push-Up: Dis advans vεryushכn involv fכ bכn wan kכn tכwεd di εlbo na di sem sayd we yu de lכs yu bכdi, we de ad wan kכr wokכt to di standad push-ap.
Eby'okukozesa omulungi okugabana n'eby'omanyi Push-ɔp fɔ du am?
- di pul-ap dεm de kompliment di push-ap dεm bay we dεn de wok di opכs mכsul dεm na di bak εn di biceps, we de mek di כp bכdi trεnk bεlε εn fכ mek di mכsul dεm we kin bכn imbalans.
- dip dεm de kompliment push-ap dεm bak as dεn de tכk di trisεps εn chεst mכsul dεm, we sכm kayn we lεk push-ap, bכt frכm difrεn angle, we de gi mכr kכmprεhεnsiv wokaut fכ dεn mכsul dεm ya.
Amagamba ag'ewayogenze Push-ɔp fɔ du am
- Bɔdi wet chɛst ɛksesaiz
- Push-up wokɔt fɔ wok
- Ɔpa bɔdi trɛnk trenin
- Wokɔt fɔ yu chɛst na os
- Push-up fitnɛs rutin
- Bɔdi wet push-ap ɛksɛsayz
- Fɔ bil di mɔsul dɛn na di chɛst
- Strɔng trenin wit push-ap
- No ikwipmɛnt chɛst ɛksɛsayz
- Wokɔt na os fɔ di mɔsul dɛn we de na di bɔdi