Tap y’ekifuba Push-up

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

Okuva mu Tap y’ekifuba Push-up

Chest Tap Push-up ye dduyiro ow’amaanyi ayongera amaanyi g’omubiri ogwa waggulu, okutebenkera, n’okukwatagana ng’otunuulira ekifuba, ebibegabega, triceps, n’ebinywa ebikulu. Esaanira abaagalana ba fitness ab’omu makkati okutuuka ku mulembe abanoonya okwongera amaanyi mu nkola yaabwe eya bulijjo ey’okusika n’okusomooza amaanyi gaabwe ne bbalansi. Dduyiro ono bw’ossa mu nkola yo ey’okukola dduyiro kiyinza okutumbula okugumiikiriza kw’ebinywa, okulongoosa okufuga omubiri gwo, n’okuyamba okukola obulungi mu mizannyo okutwalira awamu.

Okukola : Okukola Okufaayo Tap y’ekifuba Push-up

• Wansi omubiri gwo wansi mu ngeri efugibwa okutuusa ng’ekifuba kyo kumpi kikwata wansi, okukakasa nti enkokola zo ziri kumpi n’omubiri gwo era nga teziyaka.
• Nga bw’osika omubiri gwo okudda waggulu okutuuka mu kifo we watandikira, situla omukono gumu okuva ku ttaka onyige mu kifuba.
• Ddamu omukono gwo mangu ku ttaka era amangu ago otandike okusikambula kwo okuddako.
• Kyuusa omukono gw’ositula oluvannyuma lwa buli lw’osika okukakasa nti dduyiro akwatagana ku njuyi zombi ez’omubiri gwo.

Enfatuko Okukola Tap y’ekifuba Push-up

• Entambula efugirwa: Bw’oba ​​okka omubiri gwo ng’oyolekera ettaka, enkokola yo gibeere kumpi n’omubiri gwo era ofuge entambula yo. Weewale okugwa wansi mu bwangu. Bw’oba ​​osika okudda waggulu, kwata ku kifuba kyo n’omukono gumu. Eno erina okuba ttaapu efugibwa, so si kukuba, okwewala okufiirwa bbalansi.
• Engage Core: Kuuma core yo nga ekwatagana mu dduyiro yenna. Kino tekikoma ku kuyamba mu kukuuma bbalansi wabula era kyongera ekintu ekirala eky’okutendekebwa kw’amaanyi mu dduyiro.
• Okussa: Okufuga omukka kikulu mu dduyiro yenna. Fuuwa omukka nga bw’ossa wansi omubiri gwo n’okufulumya omukka nga bw’osika waggulu n’...

Tap y’ekifuba Push-up Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Tap y’ekifuba Push-up?

Yee, abatandisi basobola okugezaako dduyiro wa Chest Tap Push-up, naye kikulu okumanya nti nkola ya mulembe nnyo. Kyetaaga amaanyi amalungi ag’omubiri ogwa waggulu, okutebenkera kw’omusingi, n’okukwatagana. Bw’oba ​​omutandisi, oyinza okwagala okutandika n’okusika bulijjo oba okusika okukyusiddwa (nga okusika okugulu oba okusika ku bbugwe) okuzimba amaanyi go n’okukola ffoomu nga tonnagezaako kusika ku kifuba. Bulijjo wuliriza omubiri gwo era tonyiga okutuuka ku buvune. Kiyinza okuba ekirungi okuba n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti akulungamya mu dduyiro emirundi egisooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Tap y’ekifuba Push-up?

• Spiderman Push-Up: Nga bw’okka omubiri gwo mu kiseera ky’okusika, oleeta okugulu okumu waggulu okutuuka ku nkokola ku ludda lwe lumu, n’okwata ku obliques zo ne hip flexors.
• Decline Push-Up: Enkyukakyuka eno erimu okuteeka ebigere byo ku kifo ekigulumivu, ng’entebe oba eddaala, ekyongera okukaluba n’okutunuulira ennyo ekifuba kyo ekya waggulu n’ebibegabega.
• Diamond Push-Up: Mu nkyusa eno, oteeka emikono gyo okumpi wansi w’ekifuba kyo, n’okola ekifaananyi kya dayimanda n’engalo zo, ekintu ekisinga okussa essira ku triceps zo.
• Plyometric Push-Up: Enkyukakyuka eno ey’okubwatuka erimu okusika omubiri gwo waggulu n’amaanyi agamala okusitula emikono gyo okuva ku ttaka, okwongera ku maanyi n’okukola ku maanyi go.

Waakulu obulimba ebyamarga Tap y’ekifuba Push-up?

• Diamond Push-up ye dduyiro omulala akwatagana ne Chest Tap Push-up, kuba essira aliteeka ku bibinja by’ebinywa bye bimu naye ng’essira lyeyongedde ku triceps, bw’atyo n’alongoosa omutindo gwo okutwalira awamu ogw’okusika n’amaanyi g’omubiri ogwa waggulu.
• Dduyiro wa Barbell Pullover ajjuliza Chest Tap Push-up ng’atunuulira ekifuba ne lats okuva mu nsonda ey’enjawulo, bwe kityo n’atumbula bbalansi y’ebinywa n’okutangira obuvune bw’okukozesa ennyo obuyinza okuva mu kukola entambula ze zimu enfunda eziwera.