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Scapula Push-up

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

The Scapula Push-up ke boikoetliso bo molemo boo haholo-holo bo lebisang mesifa e potolohileng mahetla a mahetla, ho ntlafatsa botsitso ba scapular le ho tsamaea. E loketse baatlelete, batho ba chesehelang boikoetliso ba 'mele, le batho ba qetang lihora tse telele tafoleng, kaha e ka thusa ho lokisa boemo le ho thibela likotsi tsa mahetla. Ho etsa boikoetliso bona ho ka matlafatsa 'mele o ka holimo, ho kenya letsoho boemong bo botle, le ho thusa ho sebetsa ka kakaretso ha mekhatlo e meng e ka holimo ea' mele.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Scapula Push-up?
    2. Common variations of the Scapula Push-up?
    3. Good complementing exercises for the Scapula Push-up?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Ho boloka matsoho a hao a otlolohile 'me' mele oa hao o le moleng o otlolohileng, tlohela mahetla a mahetla a hao a kopane, u theole sefuba sa hau hanyenyane ho ea fatše.
  2. Hlakola mahare a mahetla ka thōko, u sutumelletsa sefuba sa hao holimo le ho tloha fatše, u khutlela sebakeng sa pele. Sena se phethela rep e le 'ngoe.
  3. Etsa bonnete ba hore mokokotlo oa hau o lula o sebetsa 'me mokokotlo oa hau o lula o otlolohile nakong eohle ea boikoetliso.
  4. Pheta ts'ebetso ena bakeng sa palo eo u e batlang ea ho pheta-pheta.

Exercise Tips:

  • Core Engagement: Kopanya mesifa ea hau ea mantlha nakong eohle ea boikoetliso. Sena ha se thuse feela ho boloka sebopeho se nepahetseng empa se boetse se sireletsa mokokotlo oa hau o ka tlase ho tsoa khatellong e ka bang teng - phoso e tloaelehileng eo batho ba bangata ba e etsang nakong ea li-push-ups tsa scapula.
  • Motsamao o Laoloang: Ho sisinyeha ha scapula push-up ho tsoa mahetleng a mahetla a tsamaeang ka thōko le hammoho, eseng ho tloha ho kobeha ha litsoe. Qoba phoso ea ho etsa push-up e tloaelehileng. Ho e-na le hoo, boloka matsoho a hao a otlolohile, theola 'mele oa hao ka ho lumella likhahla tsa mahetla hore li kopane, ebe u sutumelletsa morao ka ho arola mahetla a mahetla.
  • Tsepamisa maikutlo ho Boleng, Eseng Bongata: Ho molemo ho etsa li-reps tse fokolang ka mokhoa o motle ho feta li-reps tse ngata

FAQ

Can beginners do the Scapula Push-up?

E, ba qalang ba ka etsa boikoetliso ba Scapula Push-up, empa ho bohlokoa ho qala butle le ho netefatsa sebopeho se nepahetseng ho qoba kotsi. Boikoetliso bona bo reretsoe haholo-holo mesifa e pota-potileng scapula (mahare a mahetla) 'me e ka thusa ho ntlafatsa botsitso ba mahetla le boemo. Bakeng sa ba qalang, e ka etsoa ka mangole ho e-na le menoana ea maoto ho fokotsa bothata. Joalo ka boikoetliso bofe kapa bofe bo bocha, haeba u utloa bohloko kapa u sa phutholoha, emisa hang-hang 'me u buisane le setsebi sa boikoetliso ba' mele.

What are common variations of the Scapula Push-up?

  • The Decline Scapula Push-up: Phapang ena e etsoa holim'a ho theoha holimo, ho eketsa matla a boikoetliso le ho lebisa mesifa ho tloha lehlakoreng le fapaneng.
  • The One-Arm Scapula Push-up: Phapang ena e kenyelletsa ho etsa push-up ka letsoho le le leng, e leng ho eketsang phephetso le ho thusa ho ntlafatsa ho leka-lekana le matla a mantlha.
  • The Scapula Push-up with Resistance Bands: Phapang ena e kenyelletsa ho sebelisa lihlopha tsa ho hanyetsa ho eketsa bothata ba boikoetliso, ho fana ka phephetso e kholo ho mesifa.
  • The Scapula Push-up ka Ball ea Stability: Phapang ena e etsoa ka matsoho a hao holim'a bolo ea botsitso, e thusang ho ntlafatsa ho leka-lekana le ho kenya mesifa ea mantlha ka matla haholoanyane.

What are good complementing exercises for the Scapula Push-up?

  • Dumbbell Row: Boikoetliso bona bo tlatsana le Scapula Push-up ka ho lebisa lihlopha tse tšoanang tsa mesifa, li-rhomboids le mesifa ea trapezius ka morao, empa ka ho hula, ho fana ka boikoetliso bo leka-lekaneng.
  • Pike Push-up: Boikoetliso bona bo tlatsana le Scapula Push-up ka ho lebisa tlhokomelo sebakeng se le seng, 'mele o ka holimo, empa hape o kenyelletsa li-deltoid tse ngata le sefubeng se ka holimo, ho fana ka boikoetliso bo eketsehileng ba' mele o ka holimo.

Related keywords for Scapula Push-up:

  • Boikoetliso ba Scapula Push-up
  • Boikoetliso ba sefuba ba 'mele
  • Mokhoa oa scapula Push-up
  • Phapang ea ho sututsa sefuba
  • Boikoetliso ba 'mele bakeng sa sefuba
  • Thupelo ea Scapula Push-up
  • Mokhoa oa ho etsa li-push-ups tsa Scapula
  • Li-push-ups tsa scapular bakeng sa matla a sefuba
  • Liphetoho tsa boima ba 'mele
  • Scapula Push-up bakeng sa mesifa ea sefuba
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