A rilru a buai em em a, a rilru a hah em em bawk a

• Miikilindamuuma Luumbuukolu: Kuᶚulula e maństiluzi
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A rilru a buai em em a, a rilru a hah em em bawk a

Push-up Pike Toe Touch hi taksa pum huap exercise harsa tak a ni a, push-up-a chakna siamna hlawkna leh pike toe touch-a flexibility tihpunna te chu a inzawm khawm a ni. Intermediate atanga advanced fitness ngainatute tan a tha hle a, muscle group hrang hrang a target a, chung zingah chuan chest, arms, shoulders, leh core te pawh a tel a, chutih rualin balance leh coordination a ti tha bawk. He exercise hi i routine-a telh hian taksa chakna zawng zawng a tichak thei a, posture tha zawk a tipung thei a, functional fitness a tipung thei bawk a, hei hi nitin hnathawhna atan a hlawkthlak hle.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A rilru a buai em em a, a rilru a hah em em bawk a

• I elbows te ben a, i rilru chu lei lam hawia tihhniam la, i taksa chu line dik takah dah la, push-up ti rawh.
• Starting position thlenga i nawr let leh rual chuan i hips te chu ceiling lam hawiin chawi sang la, inverted ‘V’ emaw pike position emaw siam rawh.
• Pike position-a i awm lai hian i kut dinglam chu i ke veilam khawih turin hnunglam pan la, chutah chuan i kut chu leiah dah leh rawh.
• Push-up kha ti leh la, chutah chuan pike toe touch chu i kut veilam hmangin i ke dinglam khawih la, exercise vawi khat tih leh vek tur a ni.

Diinguniti nge Youlooli A rilru a buai em em a, a rilru a hah em em bawk a

• Push-Up tih dan: I rilruin lei a khawih hnaih thlengin i taksa chu hniam la. I inhnukdawk lai hian i elbow te chu i taksa hnaih takah dah la. Thil tihsual tlanglawn tak chu elbows flaring out a ni a, chu chuan shoulder joints a ti strain thei a ni.
• Pike-a inthlak: I taksa chu chunglam hawiin nawr leh la, chutah chuan i hips chu boruakah chawi sang la, pike position-ah kal rawh. I taksa hian inverted ‘V’ shape a siam tur a ni. I hnungzang chu a dinglam ngei ngei tur a ni a, round loh tur.
• Toe Touch: Pike position atang chuan i kut dinglam chu i ke veilam lam pan la, chutah chuan pike position ah kir leh rawh. Kut lehlamah chuan ti leh rawh. Hawisan

A rilru a buai em em a, a rilru a hah em em bawk a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A rilru a buai em em a, a rilru a hah em em bawk a?

Ni e, a bul tan tan tan chuan Push-up Pike Toe Touch exercise hi an ti thei a, mahse chakna leh balance engemaw chen a mamawh avangin a harsa thei hle. He exercise-ah hian push-up leh pike movement pahnih a awm a, hei hi fitness lama mi thar tan chuan a harsa thei hle. Basic push-up atanga tan a tha a, chakna leh tuar theihna a lo that chhoh zel chuan zawi zawiin movement complex zawk te pawh telh a tha. A hma ang bawkin inhliam loh nan form dik tak neih a pawimawh.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a, a rilru a hah em em bawk a?

• Diamond Push-Ups-ah hian i kut chu i rilru hnuaiah hnaih taka dah a ngai a, chu chuan diamond lem a siam a, chu chuan i triceps leh inner chest muscle te chu a target a ni.
• Decline Push-Up hian bench emaw step emaw-a i ke chawi sang a, harsatna tihpun a, i rilru chunglam leh i kekawrte target a huam a ni.
• Wide Grip Push-Up ah hian i kut chu shoulder-width aia zau zawka dah a ni a, hei hian i rilru ruh a ti pawimawh hle.
• One Arm Push-Up hi variation harsa tak a ni a, arm pakhat chauh hmanga push-up i tih hian chakna leh balance mamawhna nasa takin a tipung a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a, a rilru a hah em em bawk a?

• Plank: Plank exercise hian push-up pike toe touch hi a tichak a, muscle group inang, a bik takin core leh arms te a tichak a, balance leh posture a ti tha a, hei hi push-up pike toe touches tha taka tih nan a pawimawh hle.
• Burpees: Burpees hi taksa pum huap exercise a ni a, chakna leh aerobic capacity a tichak a, push-up pike toe touches te chu muscle group inang hna thawkin a tichak a, overall fitness leh endurance a tipung bawk.