Push n'entebe
Empaawo y'ensomero
Ensenyeze ez'okutandika:
Yongezza emirundi gy'ensomero ku nsuulu yo!
Okuva mu Push n'entebe
Dduyiro wa Push with Chair workout etali ya maanyi nnyo ng’okusinga etunuulira omubiri ogwa waggulu, okutumbula amaanyi n’okutebenkera mu mikono, ebibegabega n’omusingi. Dduyiro mulungi nnyo eri abatandisi oba abatatambula bulungi kuba akozesa entebe okuwanirira, ekikusobozesa okutereeza amaanyi okusinziira ku mutindo gwo ogwa fitness. Abantu ssekinnoomu bandyagadde okwenyigira mu dduyiro ono okuzimba amaanyi g’omubiri ogwa waggulu, okulongoosa bbalansi n’okukwatagana, n’okwongera ku fitness okutwalira awamu nga tekyetaagisa bikozesebwa bya jjiimu bya njawulo.
Okukola : Okukola Okufaayo Push n'entebe
- Yimirirako ffuuti nga bbiri okuva ku ntebe, ng’oteeka emikono gyo waggulu ku ntebe emabega, ng’oyawukanye mu bugazi bw’ebibegabega.
- Fukamira mpola ebikoona n’ossa wansi ekifuba kyo ng’oyolekera entebe, omubiri gwo gukuume nga gugoloddwa ate ng’ennywanto zo zikwatagana.
- Ekifuba kyo bwe kimala okumpi n’entebe emabega, ssika omubiri gwo gudde waggulu okutuuka mu kifo we watandikira ng’okozesa emikono gyo n’ebinywa by’ekifuba.
- Ddamu ekiteeso kino okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.
Enfatuko Okukola Push n'entebe
- Enkola Entuufu: Yimirirako ffuuti nga bbiri okuva ku ntebe, ng’ogitunudde. Teeka emikono gyo ku ntebe, nga gigazi katono okusinga obugazi bw’ebibegabega nga gyawukana. Omubiri gwo gukuume mu layini engolokofu okuva ku mutwe okutuuka ku bigere. Weewale okukuba omugongo oba okuleka ebisambi okugwa wansi, kuba kino kiyinza okuvaako omugongo okunyigirizibwa oba okulumwa.
- Entambula ezifugibwa: Bw’oba okka omubiri gwo ng’oyolekera entebe, kikole mu ngeri efugibwa mpola. Kino tekijja kukoma ku kukwata bulungi binywa byo, wabula era kijja kukendeeza ku bulabe bw’okufuna obuvune. Weewale ensobi eya bulijjo ey’okugwa wansi amangu oba okukozesa amaanyi okusika okudda waggulu.
- Full Range of Motion: Kakasa nti oyita mu full range of motion nga okola dduyiro. Wansi omubiri gwo okutuusa ng’ekifuba kyo kikwata ku ntebe, olwo
Push n'entebe Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Push n'entebe?
Yee, abatandisi basobola okukola dduyiro wa Push with Chair. Ye nkyukakyuka mu nkola ya ‘push-up’ ey’ekinnansi era ngeri nnungi nnyo ey’okuzimba amaanyi g’omubiri ogwa waggulu eri abo abapya mu fitness oba abalina amaanyi amatono. Kikulu okukuuma ffoomu entuufu okwewala obuvune. Bw’oba olina ekikweraliikiriza mu by’obulamu, bulijjo kirungi okwebuuza ku musawo oba omukugu mu by’okukola ffiiti nga tonnatandika kukola dduyiro mupya.
Wagamba atya akawu emirundi Push n'entebe?
- Push with Chair using Resistance Bands: Teeka resistance bands ku magulu g’entebe n’engalo zo okwongera ku buzibu obw’enjawulo n’okukwatagana kw’ebinywa ku standard push n’entebe.
- Inclined Push with Chair: Teeka ebigere byo ku ntebe ate emikono gyo wansi okusobola okusika waggulu, ng’otunuulira ebinywa byo ebya waggulu n’ebibegabega n’amaanyi.
- Push with Chair and Leg Lift: Bw’osika ku ntebe, situla okugulu okumu okuva ku ttaka okusobola okukwata obulungi ebinywa byo eby’omusingi n’ebya wansi.
- Push with Chair and Side Twist: Buli lw’omala okusika, yongera ku side twist okusikiriza ebinywa byo ebiserengese, okwongera ku workout y’omubiri okutwalira awamu.
Waakulu obulimba ebyamarga Push n'entebe?
- Tricep Dips: Tricep dips ye dduyiro omulala ajjuliza Push with Chair kuba essira liteekebwa ku binywa bye bimu naddala triceps n’ebibegabega, era osobola okubikola ng’okozesa entebe oba entebe, ekigifuula ennyangu era ekola ebintu bingi.
- Plank: Plank dduyiro anyweza omusingi akwatagana ne Push with Chair kubanga era akwata ku mubiri ogwa waggulu naddala ebibegabega n’emikono, era ayamba okutumbula okutebenkera okutwalira awamu n’okutebenkeza, ekintu ekyetaagisa okukola dduyiro wa Push with Chair mu ngeri ey’obukuumi era... mu ngeri ennungi.
Ebifaananyi ez'okusobola okutandika Push n'entebe
- Dduyiro w’okusika entebe
- Workout y'ekifuba mu buzito bw'omubiri
- Dduyiro w'ekifuba awaka
- Push ne Chair workout
- Dduyiro w’ekifuba ng’osinziira ku ntebe
- Dduyiro w'obuzito bw'omubiri ku kifuba
- Okunyweza ekifuba n'entebe
- Workout y'ekifuba ekolebwa awaka
- Entebe Push-ups
- Bodyweight Push nga okola Dduyiro w'entebe