Na ua tseba hore na li-push-up tsa taemane ke eng, li fapane joang le mefuta e meng le hore na u ka li etsa joang ka nepo? Lebitso la mokhoa ona le hohela haholo, na ha ho joalo? Ebile, boikoetliso bona bo rehiloe lebitso ka ho beha menoana fatše kapa leboteng - ba lokela ho etsa kristale.
Mojaro o moholo oa li-push-up tsa litaemane ho tloha fatše o fuoa li-triceps, mesifa ea mokokotlo, abs, biceps le mesifa ea pectoral le eona ea sebetsa.
Mokhoa oa ho etsa
Ha re shebeng ka hloko mokhoa oa ho etsa lithuso tsa litaemane, mme mohato oa pele, joalo ka mehleng, e lokela ho ba mofuthu:
- Ho futhumatsa manonyeletso a matsoho le liphaka, ho etsa ho sesa, ho etsa metsamao e chitja ea matsoho, tlolela sebakeng;
- Nka boemo ba ho qala: lepolanka le otlolohileng matsohong, matsoho a behiloe ka ho hlaka tlasa sternum, a thetsana e le hore menoana e metona ea matsoho le menoana ea letsoho e be moralo oa daemane;
- Maoto a lumelloa ho aroloa hanyane kapa ho beoa haufi;
- Hlooho e phahamisitsoe mme e etsa mohala le 'mele, e shebile pele. Tšoara li-abs le likoti;
- Ha u ntse u inhaling, ikhule butle ho fihlela mokokotlo oa liatla tsa hau o ama 'mele oa hau;
- Ha u ntša moea, tsoha;
- Etsa lihlopha tse 2-3 tsa makhetlo a 10.
Ke liphoso tse tloaelehileng tse qalang tsa ba qalang ho etsa mokhoa oa ho sutumetsa litaemane?
- Litsoeng li hasane ka thoko, ka lebaka la ho fetisetsa mojaro ho tloha ho li-triceps ho ea ho mesifa ea pectoral;
- Koba mokokotlong, o fetisetsa boima ba 'mele mokokotlong o ka tlase;
- Ba hema hampe: ke 'nete ho theoha ha ba hema, ha ba ntse ba hemela holimo ho sututsa' mele;
- Ha ba latele morethetho.
Ntle le taba ea hore li-push-up tse nang le taemane li etsoa fatše, li ka etsoa ka lebota. Khetho ena e loketse ba qalang ba nang le boemo bo fokolang ba mmele le banana. Ntle le moo, o ka nolofalletsa boikoetliso ba taemane ka ho e etsa ho tloha mangoleng a hau.
- Ema o shebane le bokaholimo 'me u behe matsoho a hau joalo ka sutumetso ea taemane;
- Ha u ntse u hula moea, atamela lebota, ha u ntse u tsoa, sutumelletsa hole;
- 'Mele o lula o otlolohile, ke li-triceps tsa matsoho feela tse sebetsang.
Baatlelete ba nang le boiphihlelo ba ka thatafatsa lithuso tsa litaemane ka ho li etsa ka tšehetso ka leoto le le leng feela kapa setulong (lirethe li kaholimo ho hlooho).
Melemo le likotsi tsa boikoetliso ba taemane
Melemo ea li-push-up tsa daemane e bohlokoa haholo. Leka ho kenyelletsa boikoetliso bona lenaneong la hau bonyane khoeli, 'me ka sebele u tla bona sephetho:
- Matsoho a tla khabisoa, a be motle 'me a sebetse hantle;
- Sebaka sa mpa se tla tiisoa;
- Matla a hau a ho sututsa a tla eketseha;
- Manonyeletso a matsoho le mesifa e tla matlafatsoa;
- Matšoao a manyenyane a tsitsisang a tla ba matla.
Li-push-up tsa litaemane li ke ke tsa tlisa kotsi, ntle le haeba u ke ke ua li etsa haeba ho na le li-contraindication. Har'a tse qetellang ho na le mekhahlelo efe kapa efe e mahlonoko ea mafu a sa foleng, maemo kamora ho hlaseloa ke pelo kapa seterouku, lits'ebetso life kapa life tsa ho ruruha, likotsi manonyellong a matsoho.
Phapang le mefuta e meng
Li-push-up tsa litaemane li fapane haholo le mefuta e meng, hobane mojaro o moholo o fuoa li-triceps.
Mokhoa o ts'oanang o ts'oereng ka matsoho (matsoho a atamelane ka tlasa sefuba) ka mokhoa o ts'oanang o jara mesifa ea pectoral le triceps. Ho hasana ha daemane ea lipalesa ho u lumella ho tsepamisa mohopolo feela ho li-triceps.
Boikoetliso ba litaemane ke bofe bakeng sa banna kapa basali? Ehlile, ka bobeli. Boikoetliso ba litaemane bo bohlokoa haholo ho baatlelete ba batlang ho eketsa molumo oa matsoho a bona le ho ba thusa haholo. Banana, ka tsela, ba ka tiisa matsoele a bona, ao hangata a lahleheloang ke ponahalo ea ona ea mantlha ka lilemo kapa kamora ho anyesa.
Joale, joale u tseba ho etsa li-push-up ka nepo, ho bolelang hore haufinyane o tla tseba ho makatsa ba bang ka matsoho a makatsang a pompiloeng. Qetellong, re khothaletsa hore re se tsepamise maikutlo mofuteng oa boikoetliso ba litaemane feela. Bakeng sa nts'etsopele e rarahaneng ea boikoetliso ba 'mele, li lokela ho tlatsetsoa ka li-classics tse nang le maemo a sephara le a moqotetsane, ho hula le mesebetsi e meng bakeng sa lebanta le ka holimo la mahetla.
