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 wan kɔmprɛhnsiv bɔdi wet ɛksɛsayz we de mek di chɛst, di sholda, di trisɛps, ɛn di kɔr mɔsul dɛn strɔng. Dɛn fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl as dɛn kin chenj dɛn fɔ mek dɛn gɛt mɔ prɔblɛm ɔ fɔ mek dɛn nɔ gɛt bɛtɛ prɔblɛm. Wan wan pipul dɛn go want fɔ du push-ap fɔ mek di ɔpa bɔdi strɔng, fɔ mek di kɔr stebul, ɛn fɔ mek di mɔsul dɛn bɔku we dɛn nɔ nid ɛni jim ikwipmɛnt.
Okukubidde ku: Nkugiyigisa Push-ɔp fɔ du am
- Mek yu gɛt stret layn frɔm ed to il, kip yu kɔr ɛnjɔy ɛn hip dɛn de in layn wit di ɔda pat dɛn na yu bɔdi.
- bigin fכ lכs yu bכdi tכwεd di grכn bay we yu bεnd yu εlbo dεm, kip yu εlbo dεm nia yu bכdi fכ mכr trεnk.
- Kɔntinyu fɔ put yusɛf dɔŋ te yu chɛst ɔ yu chin tɔch di flɔ, ɔ as yu ebul fɔ kam nia yu we yu nɔ go kɔmprɔmis yu fɔm.
- Push yu bɔdi ɔp bak to di say we yu bigin, ful-ɔp yu an dɛn bɔt nɔ lɔk yu ɛlb dɛn. Dis kin kɔmplit wan push-ap.
Amakulu mu kubiteekamu Push-ɔp fɔ du am
- **Hand Positioning**: Yu an dεm fכ wayd sכmtεm pas di sholda-width apat, εn dεn fכ de in layn wit yu sholda כ sכmtεm dכn. If yu put yu an dɛn tu fa bifo, tu wayd ɔ tu nia togɛda, dat kin mek yu sholda dɛn strɛs we yu nɔ nid ɛn i kin mek di ɛksesaiz nɔ wok fayn.
- **Ful Range of Motion**: Fɔ gɛt di mɔs pan yu push-ap, yu fɔ aim fɔ ful rɛnj fɔ muv. Dis min se yu fɔ put yu bɔdi dɔŋ te yu chɛst (ɔ at ɔl yu chin ɔ yu nos) tɔch di flɔ ɛn afta dat yu fɔ es yu an dɛn ful wan we yu de go ɔp. Haf push-ups we yu nɔ de go ɔl di we dɔŋ ɔ ɔl di we ɔp limit di
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. Fɔ ɛgzampul, dɛn kin bigin wit fɔ push-ap na di wɔl ɔ fɔ push yu ni, we nɔ kin mek yu strɛs. I impɔtant fɔ pe atɛnshɔn pan fɔm ɛn smɔl smɔl yu fɔ bil trɛnk. As dɛn de strɔng, dɛn kin go bifo to difrɛn we dɛn we nɔ kin izi fɔ du.
Ki kitiibwa eby'okukozesa omuntu Push-ɔp fɔ du am?
- Diklin Push-ap: Fɔ dis vɛshɔn, yu de put yu fut pan wan ples we dɛn rayz, we de mek di bɔdi wet we yu fɔ es ɔp ɛn i de tɔch di ɔpa chɛst ɛn sholda dɛn mɔ.
- Daymɔnd Push-ap: Dis we aw yu de push-ap kin min fɔ put yu an dɛn nia yu chɛst, fɔ mek wan dayamɔn shep, ɛn fɔ tɔch di trisɛps ɛn insay chɛst mɔsul dɛn mɔ.
- Waid Push-ap: Insay dis vεryushכn, yu de put yu an dεm wayd pas sכlda-wid apat, we de shift di fכs pan yu chεst mכsul dεm εn ridyus di lod pan yu trisεps.
- Plyometric Push-up: Dis advans push-up vεryushכn involv fכ push op wit inaf fכs fכ es yu an dεm kכmכt na grכn, we de inkrεs di intensiti εn wok pan yu eksplכsiv pawa.
Eby'okukozesa omulungi okugabana n'eby'omanyi Push-ɔp fɔ du am?
- Plank: Plank de kɔmplit push-ap bay we i de mek di kɔr strɔng, we impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɛn stebiliti we yu de push-ap, we de ɛp fɔ mek di ɔl wok fayn.
- Pul-ap: Pul-ap de gi kɔntrabalans to push-ap bay we i de pe atɛnshɔn pan di bak ɛn baysep mɔsul dɛn, so dat de mek shɔ se yu wok ɔt ɔpa bɔdi balans ɛn i nɔ de mek sɔm mɔsul grup dɛn nɔ de divɛlɔp pasmak.
Amagamba ag'ewayogenze Push-ɔp fɔ du am
- Bɔdi wet chɛst ɛksesaiz
- Push-up wokɔt fɔ wok
- Ɛksesaiz dɛn we de mek yu chɛst strɔng
- Wokɔt na os fɔ di chɛst
- Trenin fɔ push-ap
- Bodi resistans chɛst wokɔt
- Push-up fitnɛs rutin
- Ɔpa bɔdi wokɔt
- No-ɛkwipmɛnt chɛst ɛksesaiz
- Fitnɛs ɛgzampul fɔ di mɔsul dɛn na di chɛst