Thumbnail for the video of exercise: Stej we de go ɔp

Stej we de go ɔp

Profayiri y'eby'okufuna

Parti ya muntuMaatee fa daa., Bigeri.
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaGluteus Maximus, Quadriceps
amagezi ag'omusaAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Tekamu akatale mu kusolo lwo!

Okuwandikira ku Stej we de go ɔp

Stair Up na wan ɛksesaiz we yu kin du bɔku tin ɛn we de gi bɔku wɛlbɔdi bɛnifit dɛn lɛk fɔ mek yu bɔdi gɛt wɛlbɔdi, fɔ mek yu leg gɛt mɔ trɛnk, ɛn fɔ mek yu balans fayn fayn wan. I fayn fɔ wan wan pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ tray fɔ put mɔ fizik aktiviti insay dɛn rutin, to atlet dɛn we gɛt sizin we de luk fɔ ad difrɛn tin dɛn to dɛn wokɔt. Pipul dɛn kin disayd fɔ du dis ɛgzampul bikɔs i kin izi fɔ put am insay ɛvride layf, i nɔ nid spɛshal ikwipmɛnt, ɛn dɛn kin adap am fɔ fit pɔsin in yon fitnɛs gol ɛn abiliti dɛn.

Okukubidde ku: Nkugiyigisa Stej we de go ɔp

  • Step op pan di fɔs stej wit yu rayt fut, mek shɔ se yu wan ol fut de na di stej ɛn nɔ hang ɔf di ed.
  • Push go wit yu rayt fut, briŋ yu lɛft fut ɔp fɔ jɔyn am na di sem stej.
  • Ripit dis prɔses, muv stedi wan go ɔp di stej, wan stej wan tɛm.
  • We yu rich ɔp, tek tɛm tɔn rawnd ɛn waka bak dɔŋ to di bɔt fɔ kɔmplit wan ripit.

Amakulu mu kubiteekamu Stej we de go ɔp

  • **Yuz Yu Ɔl Fut:** Mek shɔ se yu step pan di wan ol stej wit yu wan ol fut, nɔto jɔs di bɔl dɛn na yu fut. Dis go ɛp fɔ ɛnjɔy yu glut ɛn hamstring dɛn fayn fayn wan ɛn ridyus di risk fɔ slip ɔ trip.
  • **Engage Your Core:** Jɔs lɛk ɛni ɔda ɛgzampul, fɔ ɛnjɔy yu kɔr impɔtant we yu de klaym stej. Dis go ɛp fɔ mek yu balans, fɔ mek yu tinap fayn, ɛn fɔ mek yu nɔ gɛt bɔku bɔku injury.
  • **Avoid Skipping Steps:** Wan kɔmɔn mistek we pipul dɛn kin mek na fɔ skip step. Pan ɔl we i go tan lɛk se na fayn we fɔ mek di ɛksesaiz strɔng mɔ ɛn mɔ, i kin mek i gɛt injury bak. I na

Stej we de go ɔp Ebitala by'omuyigiriza

Mwebale kuteekamu Stej we de go ɔp?

Yes, di wan dɛn we de bigin fɔ du di Stair Up ɛgzampul kin rili du. Na simpul bɔt fayn ɛksɛsayz we de ɛp fɔ mek yu leg strɔng ɛn gɛt trɛnk. Bɔt i impɔtant fɔ bigin sloslo ɛn smɔl smɔl yu fɔ mek di stɛp ɛn di nɔmba fɔ di stɛp dɛn go ɔp as yu fitnɛs lɛvɛl de go bifo. Ɔltɛm mek shɔ se di rayt fɔm ɛn sef fɔ mek yu nɔ wund.

Ki kitiibwa eby'okukozesa omuntu Stej we de go ɔp?

  • Di Step Up na ɔda we fɔ di Stair Up, we involv fɔ step pan wan rayz pletfɔm wan fut wan tɛm.
  • Di Lada Klaym na wan we we gɛt mɔ chalenj fɔ di Stej Ɔp, we nid fɔ gɛt trɛnk na di an ɛn leg.
  • Di Incline Walk Up na wan gentler variation of di Stair Up, we fayn fɔ di wan dɛn we de bigin ɔ di wan dɛn we gɛt smɔl fitnɛs lɛvɛl.
  • Di Spiral Staircase Up de ad wan twist to di Staircase Up, we involv wan sɛkɔral muvmɛnt as yu de go ɔp.

Eby'okukozesa omulungi okugabana n'eby'omanyi Stej we de go ɔp?

  • Step Aerobics: Dis eksasaiz de kompliment Stair Up as i involv tu step op en dong, we de impruv di kadyovaskul fitnes, lower bodi trɛnk, ɛn balans, jɔs lɛk Stair Up ɛksesaiz.
  • Calf Raises: Calf Raises de bεnεfit as i de fכkus pan di lכw leg mכsul dεm, patikyular di kalf dεm, we dεn kin yus bכku pan Stair Up εksεsayz, we de mek di כvala leg trεnk εn stebiliti bכku.

Amagamba ag'ewayogenze Stej we de go ɔp

  • Bɔdi wet stɛp ɛgzampul dɛn
  • Kwadrisɛps stɛp wokɔt dɛn
  • Thigh toning stej eksasaiz
  • Bɔdi wet step-ap ɛgzampul dɛn
  • Stej klaym fɔ mek yu leg strɔng
  • Stair wokɔt fɔ di thighs
  • Kwadrisɛps we de mek di stej strɔng
  • Bodiweit eksasaiz fɔ mek yu gɛt thigh toning
  • Stair up eksasaiz fɔ kwad
  • Stej ascents fɔ di leg mɔsul dɛn