Okukendeera Push-Up

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Triceps Brachii

Okuva mu Okukendeera Push-Up

Dduyiro wa Decline Push-Up asoomooza dduyiro w’omubiri ogwa waggulu ng’atunuulira ekifuba, ebibegabega, triceps, n’ebinywa ebikulu. Kya mugaso nnyo eri abantu ssekinnoomu abanoonya okwongera amaanyi mu dduyiro waabwe n’okutumbula amaanyi g’omubiri ogwa waggulu. Nga bakola dduyiro ono, abantu ssekinnoomu basobola okulongoosa ennyonyola y’ebinywa naddala mu kifuba ekya wansi, n’okwongera ku kutebenkera kw’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Okukendeera Push-Up

• Tambula ebigere byo waggulu ku katebe oba ku ddaala, ng’omubiri gwo guteredde okuva ku mutwe okutuuka ku bigere, eno y’ejja okuba ekifo w’otandikira.
• Wansi omubiri gwo ng’oyolekera wansi ng’okuuma enkokola zo nga ziri kumpi n’omubiri gwo okutuusa ng’ekifuba katono kikwata wansi.
• Sindika omubiri gwo waggulu oddeyo mu kifo we watandikira ng’ogolola emikono gyo mu bujjuvu, ate ng’omubiri gwo gukuuma nga gugoloddwa.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti omusingi gwo gunywevu ate ng’omugongo gufuukuuse mu dduyiro yenna.

Enfatuko Okukola Okukendeera Push-Up

• **Kuuma Core Stability:** Yingiza core yo mu dduyiro yenna. Kino kijja kuyamba okukuuma omubiri gwo nga gukwatagana n’okukendeeza ku bulabe bw’okufuna obuvune mu mugongo ogwa wansi. Ensobi etera okukolebwa kwe kuleka ebisambi okugwa oba omugongo okukulukuta ekisusse ekiyinza okunyigiriza omugongo.
• **Entambula ezifugibwa:** Wansi omubiri gwo ng’oyolekera wansi mu ngeri efugibwa okutuusa ng’ekifuba katono kikwata wansi. Sika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira n’amaanyi nga bw’osobola. Weewale ensobi y’okufubutuka okutambula oba okukozesa amaanyi okwesitula waggulu, kuba kino kiyinza okuvaako ffoomu embi n’okukendeeza ku bulungibwansi bwa dduyiro.
• **El

Okukendeera Push-Up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okukendeera Push-Up?

Yee, abatandisi basobola okukola dduyiro w’okukendeera, naye kikulu okumanya nti ngeri ya mulembe nnyo ey’okusika omuguwa ey’ekinnansi. Kyetaaga amaanyi amangi naddala mu mubiri ogwa waggulu ne mu musingi. Bw’oba ​​omutandisi, kirungi okutandika n’okusika oba okusika okugulu okusookerwako n’ogenda mu maaso mpolampola n’ogenda mu nkyukakyuka ezisinga okusoomoozebwa ng’okusika okukendeera. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune.

Wagamba atya akawu emirundi Okukendeera Push-Up?

• Wide Grip Decline Push-Up: Enkyusa eno yeetaaga okuteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega ku kifo ekigulumivu, ng’essira osinga kulissa ku kitundu eky’ebweru eky’ekifuba kyo.
• Close Grip Decline Push-Up: Mu nkyukakyuka eno, emikono gyo giteekebwa okumpi ku kifo ekigulumivu, nga gitunuulidde triceps n’ebinywa by’omunda mu kifuba.
• Single Leg Decline Push-Up: Kino kizingiramu okusitula okugulu okumu okuva ku ttaka ng’okola push-up ku decline, okwongera okusoomoozebwa okutuuka ku core yo ne balance.
• Decline Push-Up with Rotation: Oluvannyuma lwa buli push-up ku decline, okyusakyusa omubiri gwo n’ogolola omukono gumu ng’oyolekera ceiling. Kino kikola ekifuba kyo, triceps, n’ebibegabega, ate nga nakyo kikwata n’omusingi gwo.

Waakulu obulimba ebyamarga Okukendeera Push-Up?

• Incline Bench Presses zijjuliza Decline Push-Ups nga zikyusa enkoona ya dduyiro, kino kitunuulira nnyo ekifuba ekya waggulu n’ebibegabega, ne kiwa workout enzijuvu eri ekitundu kyonna eky’ekifuba.
• Close-Grip Push-Ups, nga Decline Push-Ups, zikola ekifuba, ebibegabega ne triceps, naye nga zisembereza emikono, zissa essira ku triceps n’ekifuba eky’omunda, nga zituukana n’essira erigazi erya Decline Push-Ups.