Push Up

• Omusangwa w'ekifo: Ebinyumu, Ebisenteza., Bubandebuggezi
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Push Up

Push Up ye dduyiro ow’obuzito bw’omubiri (classic bodyweight exercise) ng’okusinga atunuulira ekifuba, ebibegabega, n’ebitundu by’omubiri ebisatu, naye era akwata n’omusingi n’omubiri ogwa wansi, okutumbula amaanyi okutwalira awamu n’okutebenkera. Kisaanira abantu ssekinnoomu ku mitendera gyonna egy’okubeera omulamu obulungi, kuba kiyinza okukyusibwa okwongera oba okukendeeza ku buzibu okusinziira ku busobozi bw’omuntu. Abantu bayinza okwagala okussaamu ‘push ups’ mu nkola yaabwe ey’okukola ffiiti olw’engeri gye zikolamu ebintu bingi, ebyuma ebitono ebyetaagisa, n’obulungi bwayo mu kuzimba amaanyi g’omubiri ogwa waggulu n’okugumiikiriza.

Okukola : Okukola Okufaayo Push Up

• Golola amagulu go emabega wo ng’obugere bwo busibye wansi, okole layini engolokofu okuva ku mutwe okutuuka ku bigere, eno y’enfo gy’otandikira.
• Wansi omubiri gwo ng’oyolekera wansi ng’ofukamira ebikoona byo, ng’okuuma omusingi gwo nga gunywezeddwa n’okukuuma layini engolokofu.
• Sindika omubiri gwo waggulu okuva wansi, ogolole ebikoona byo n’odda mu kifo w’otandikidde, kakasa nti omubiri gwo gukuuma nga gugoloddwa mu ntambula yonna.
• Ddamu enkola eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’ojjukira okussa ng’ossa wansi omubiri gwo n’okussa ng’osika waggulu.

Enfatuko Okukola Push Up

• **Okuteeka emikono**: Emikono gyo girina okuba nga gyawukana katono okusinga obugazi bw’ebibegabega, ng’engalo zo zitunudde mu maaso. Okuteeka emikono gyo nga gyawukana nnyo kiyinza okunyigiriza ebibegabega n’engalo, ate bw’ogiteeka okumpi ennyo kiyinza obutakwata bulungi kifuba kyo ne triceps.
• **Enkola y’enkokola**: Bw’oba ​​okka omubiri gwo, genderera okukuuma enkokola zo nga ziri mu kkoona lya diguli 45 n’omubiri gwo. Okufuuwa enkokola zo ewala ennyo okutuuka ku mabbali kiyinza okuteeka situleesi eteetaagisa ku bibegabega byo.
• **Full Range of Motion**: Okusobola okufuna ebisingawo mu push-up, kakasa nti okozesa full range of motion

Push Up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Push Up?

Yee, abatandisi basobola ddala okukola push-ups. Wabula bayinza okwetaaga okutandika n’enkyusa ezikyusiddwa singa basanga nga standard push-up esoomooza nnyo. Okugeza basobola okutandika nga bakola push-ups ku bbugwe, olwo ne bagenda mu maaso ne bazikola ku maviivi, okukkakkana nga bagenda mu full push-up. Kikulu okussa essira ku kukuuma ffoomu ennungi okwewala obuvune n’okufuna omugaso ogusinga mu dduyiro ono.

Wagamba atya akawu emirundi Push Up?

• Diamond Push Up etunuulira triceps zo ng’esembereza emikono gyo wansi w’ekifuba kyo.
• Plyometric Push Up erimu okubuuka, okwongera ku maanyi n’okussa essira ku maanyi n’embiro.
• Decline Push Up esitula ebigere byo, n’ekyusa obuzito obusingawo okudda ku mubiri gwo ogwa waggulu n’okwongera okusoomoozebwa.
• Wide Grip Push Up eteeka emikono gyo nga gyawukana okusinga obugazi bw’ebibegabega, ng’essira lisinga kulissa ku binywa by’ekifuba kyo.

Waakulu obulimba ebyamarga Push Up?

• Embaawo: Embaawo dduyiro mulungi nnyo ow’okujjuliza okusika kuba ziyamba okunyweza ebinywa ebikulu, ebikulu ennyo mu kukuuma ffoomu entuufu mu kiseera ky’okusika, n’okutumbula okutebenkera kw’omubiri okutwalira awamu.
• Incline Bench Press: Incline bench press nayo ekola ebinywa by’ekifuba n’ebitundu ebisatu nga push-ups, naye okuva mu nsonda ey’enjawulo, egaba workout esingako mu bujjuvu eri ebibinja by’ebinywa bino.