Push-UPS n'otu aka

Push-UPS n'otu aka - usoro omume:

1. Dina n’ala kpudo ihu n’ala. Were ọnọdụ ahụ na mkpịsị ụkwụ gị na otu aka. Ekwesịrị itinye aka na-arụ ọrụ n'okpuru ubu ma gbatịkwuo ya. Kwụ ụkwụ kwesịrị ịdị ogologo na obosara (nke sara mbara karịa nke oge gboo na-agba mbọ). Ogwe aka na-agagharị n'azụ ya. Nke a ga-abụ isi mmalite ọnọdụ.
   
2. Ala, ihe fọrọ nke nta ka ọ metụ mmekọahụ ara aka.
   
3. Jiri nwayọ laghachi n'ọnọdụ mbido.
   
4. Laghachi n'ọnọdụ mbụ, gbanwee aka ma mee otu ihe ahụ maka aka ọzọ.