Plyometric pushups me nā wāwae

Plyometric push-UPS me nā wāwae - nā hana ʻenehana:

1. E kau i ʻelua mau pou haʻahaʻa i kahi mamao o 60-90 cm mai kēlā me kēia.
   
2. Lawe i ke kūlana hoʻomaka no ka push-UPS: nā lima i nā wāwae, kū pololei nā lima.
   
3. Paukū kino haʻahaʻa ma waena o nā kākoʻo, kūlou i kou mau kuʻe lima. A laila kaomi i lalo i nā paepae me kou mau lima a pae i ka papahele, e waiho ana i nā pālima i ka laulā ākea a hoʻoliʻiliʻi i ka hāʻule ʻana o kou mau kuʻekuʻe.
   
4. Mai ke kūlana lalo e hoʻokuʻi ikaika mai ka papahele. Pono ʻoe e hoʻomaka e hele mai ka papahele a kau i kou mau lima i ka paepae i kona kūlana mua.