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Okufukamira Okugaziwa Omukono Push-Up

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoPectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okufukamira Okugaziwa Omukono Push-Up

Dduyiro wa Kneeling Wide Hand Push-Up ye dduyiro omulungi ow’omubiri ogwa waggulu ng’okusinga atunuulira ekifuba, ebibegabega n’ebitundu ebisatu, ate ng’akwata n’omusingi. Workout eno esaanira abatandisi n’abaagalana ba fitness ey’omu makkati kuba esobola okukyusibwa okusinziira ku maanyi g’omuntu kinnoomu. Dduyiro ono yeegomba kuba teyeetaaga bikozesebwa, asobola okukolebwa wonna, era ayamba okwongera amaanyi g’omubiri ogwa waggulu n’okunnyonnyola ebinywa.

Okukola : Okukola Okufaayo Okufukamira Okugaziwa Omukono Push-Up

  • Wansi omubiri gwo ng’ogenda ku ttaka ng’ofukamira ebikoona byo, okukakasa nti omubiri gwo gusigala nga gwegolodde ate ng’enkokola zo zifuumuuka okutuuka ku mabbali.
  • Ekifuba kyo bwe kiba waggulu ddala ku ttaka, yimirirako katono.
  • Sika omubiri gwo gudde waggulu ng’okozesa emikono gyo n’ebinywa by’ekifuba okutuusa ng’emikono gyo giwanvuye mu bujjuvu.
  • Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu ennungi mu kiseera kyonna.

Enfatuko Okukola Okufukamira Okugaziwa Omukono Push-Up

  • Kuuma ng’omubiri gukwatagana bulungi: Omubiri gwo gulina okukola layini engolokofu okuva ku mutwe okutuuka ku maviivi. Weewale okukuba omugongo oba okusereba ebisambi kuba kino kiyinza okukuleetera okunyigirizibwa oba okulumwa. Engage ebinywa byo ebikulu okuyamba okukuuma alignment eno mu dduyiro yenna.
  • Entambula efugirwa: Weewale okufubutuka mu dduyiro. Wansi omubiri gwo mu ngeri ey’okufugibwa mpola okutuusa ng’ekifuba kyo kumpi kikwata wansi, olwo n’onyiga waggulu okutuuka mu kifo w’otandikidde. Entambula eno efugibwa ejja kulaba ng’ebinywa byo bikwatagana mu bujjuvu era ng’ofunamu ekisingawo mu buli rep.
  • Enkola y’okussa: Fuuwa ng’okka omubiri gwo, era ssa ng’osika waggulu. Enkola entuufu ey’okussa esobola okukuyamba okukuuma amaanyi n’obugumu bwo ng’okola dduyiro. 5. 5.

Okufukamira Okugaziwa Omukono Push-Up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okufukamira Okugaziwa Omukono Push-Up?

Yee, abatandisi basobola okukola dduyiro wa Kneeling Wide Hand Push-Up. Wabula kikulu okumanya nti ffoomu entuufu n’obukodyo bikulu nnyo okuziyiza obuvune n’okutumbula emigaso gya dduyiro. Enkyukakyuka eno ey’okusika waggulu etera okuba ennyangu eri abatandisi kuba amaviivi gawa obuwagizi, ekikendeeza ku buzito omubiri ogwa waggulu bwe gulina okusitula. Bulijjo kirungi okutandika n’okuddiŋŋana okutono n’ogenda weeyongera mpolampola ng’amaanyi ne sitamina bitereera.

Wagamba atya akawu emirundi Okufukamira Okugaziwa Omukono Push-Up?

  • The Diamond Push-Up: Enkyukakyuka eno erimu okuteeka emikono gyo okumpi wansi w’ekifuba kyo, n’okola ekifaananyi kya dayimanda n’engalo zo, ekisinga okutunuulira ebitundu byo ebisatu.
  • The Wide Grip Push-Up: Ku nkyukakyuka eno, oteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ekintu ekisinga okutunuulira ebinywa by’ekifuba.
  • The Decline Push-Up: Kino kizingiramu okuteeka ebigere byo ku kifo ekigulumivu ng’entebe oba eddaala, ekyongera okukaluba n’okutunuulira ennyo ekifuba ekya waggulu n’ebibegabega.
  • The Incline Push-Up: Enkyukakyuka eno erimu okuteeka emikono gyo ku kifo ekigulumivu ng’entebe oba eddaala, ekikendeeza ku buzibu n’okutunuulira ennyo ekifuba ekya wansi n’ebitundu ebisatu.

Waakulu obulimba ebyamarga Okufukamira Okugaziwa Omukono Push-Up?

  • Dduyiro wa Plank atuukiriza Kneeling Wide Hand Push-Up ng’anyweza ebinywa ebikulu, ebyetaagisa okukuuma obutebenkevu n’okulongoosa omulimu gw’okusika okutwalira awamu.
  • Dduyiro wa Dumbbell Bench Press akwatagana ne Kneeling Wide Hand Push-Up nga bw’ayongera okunyweza ebinywa by’ekifuba, ekibegabega, n’eby’omutwe ebisatu, n’ayongera amaanyi ageetaagisa mu nkyukakyuka mu push-up.

Ebifaananyi ez'okusobola okutandika Okufukamira Okugaziwa Omukono Push-Up

  • Dduyiro w’ekifuba ow’obuzito bw’omubiri
  • Enkyukakyuka z’okusika emikono emigazi
  • Obukodyo bw’okusika okufukamira
  • Workout mu kifuba awaka
  • Enkola y’okutendekebwa mu buzito bw’omubiri
  • Tewali dduyiro wa kifuba bya bikozesebwa
  • Wide grip push-ups nga zikwata bulungi
  • Okufukamira push-up eri abatandisi
  • Okutendekebwa mu maanyi g’obuzito bw’omubiri
  • Workout awaka ku binywa by'ekifuba