Push-ɔp fɔ du am

• Parti ya muntu: Folo_kriIniye
• Empandika: Nuwolikoliya lomobwoya
• 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 ɛksesaiz we pɔsin kin du bɔku tin we kin mek di chɛst, di sholda, ɛn di trisɛps strɔng mɔ, ɛn i kin mek di kɔr ɛn di ɔda pat na di bɔdi, we kin mek i wok fayn fayn wan. Dis ɛgzampul fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, wit chenj dɛn we de fɔ mek di prɔblɛm bɔku ɔ smɔl. Pipul dɛn go want fɔ du push-ap bikɔs dɛn nɔ nid ɛni ikwipmɛnt, dɛn kin du am ɛnisay, ɛn dɛn kin wok fayn fɔ mek di wan ol bɔdi trɛnk ɛn 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 fut.
• bigin fכ lכs yu bכdi tכwεd di fכs bay we yu bεnd yu εlbo dεm, kip yu εlbo dεm nia yu bכdi εn yu bak stret.
• 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, es yu an dɛn ful wan, pan ɔl we yu de kip di stret layn frɔm yu ed to yu fut.

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. Nɔ mek yu bak sag ɔ yu bɔt fɔ stik ɔp na di ays, bikɔs dɛn mistek ya na kɔmɔn mistek dɛn we kin mek yu gɛt injury na yu bak ɔ yu sholda. Engage yu core fɔ ɛp fɔ mek dis pozishɔn kɔntinyu fɔ de.
• **Ful Rɛnj fɔ Muv:** Lɔs yu bɔdi te yu chɛst nia fɔ tɔch di flɔ ɛn afta dat push bak ɔp to di say we yu bigin. Wan mistek we dɛn kin mek na fɔ nɔ go dɔŋ inof ɔ nɔ fɔ ful-ɔp di an dɛn we de ɔp. Dis kin mek di push-ap nɔ wok fayn ɛn i kin ivin mek di mɔsul dɛn nɔ balans as tɛm de go.
• **Kɔntrol Muvmɛnt:** Nɔ rɔsh di muvmɛnt. Lɔs ɛn rayz yu bɔdi insay a

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-ap ɛgzampul. Bɔt, i kin tranga fɔs bikɔs i nid trɛnk frɔm yu an, sholda, chɛst, ɛn kɔr. Di wan dɛn we de bigin fɔ push kin bigin wit di we dɛn we dɛn dɔn chenj di push-ap, lɛk fɔ push-ap ni ɔ fɔ push-ap na di wɔl, usay yu de push yu bɔdi kɔmɔt na wan wɔl we yu tinap. As dɛn de gɛt trɛnk ɛn bia, dɛn kin go bifo smɔl smɔl te dɛn de push-ap ɔltɛm. Mɛmba se i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ wund.

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

• Di Waid Grip Push-ap involv fɔ posishun yu an dɛn wayd pas di sholda-width apat, fɔ pe atɛnshɔn mɔ pan di chɛst mɔsul dɛm.
• Di Decline Push-up na bay we yu put yu fut pan say we ay, put mɔ ɛmpɛshmɛnt pan di ɔpa chɛst ɛn sholda dɛn.
• di Spaydaman Push-ap na dinamik vεshכn usay dεn de bכn wan kכn tכwεd di εlbo pan εvri rεp, we de εngage di kכr εn hip flekshכn dεm.
• di Plyometric Push-up, we dεn kכl bak di klap push-ap, involv fכ push כf di grכn wit inof fכs fכ es di an dεm fכ sכm tεm, ad wan kכdivaskyul εn pawa εlimεnt to di εksεsayz.

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

• Tricep Dips na big kompliment to Push-up biכs dεn de fכkus fכs pan di triceps εn sholda dεm, we de εnhans di trεnk εn endurance fכ dεn mכsul dεm ya we rili implεnt fכ du ifektiv push-up.
• Plank dεm de kompliment Push-up bay we dεn de strכng di kכr mכsul dεm, we implεnt fכ mεnten di rayt fכm we yu de push-ap εn fכ impruv di כvala stebiliti εn εndurance.