Plyometric pushups na ụkwụ

Plyometric push-UPS na ụkwụ - usoro omume:

1. Tinye ogidi abụọ dị ala n'ebe dị anya nke 60-90 cm site na ibe ha.
   
2. Kwado ọnọdụ mmalite maka push-UPS: aka na ụkwụ, ogwe aka ịgbatị.
   
3. Ala ahu dị n’etiti nkwado, na-ehu ikiaka gị. Jiri aka gị gbadata n'elu ikpo okwu ma dakpuo n'ala, na-atụkwasị ọbụ aka n'ubu ma na-egbochi ọdịda nke ikpere aka gị.
   
4. Si na ala ọnọdụ inupụ si n'ala sharply. Ikwesiri ibido na-esite n ’ala ma debe ọbụ aka gị n’elu ikpo okwu ka ọ dị na mbụ.