Ho ikoetlisa ka k'hothone ke mofuta o boima oa boikoetliso o hlokang boikoetliso ba semathi. Ho feta moo, mona ha re bue hakaalo ka mesifa e ntlafalitsoeng, empa ka lebelo la karabelo. Ka mantsoe a bonolo, semathi se tlameha ho ithuta ho etsa boiteko bo matla ka nako e khuts'oane haholo.
Li-push-up tse phatlohang (tse kenyelletsang ho ikoetlisa ka ho opa liatla) li ka etsoa ka mefuta e fapaneng. Ho bohlokoa ho tseba mokhoa ona hantle, hobane eseng feela phello e ntle ea boikoetliso e ipapisitse le sena, empa le botšepehi ba phatla ea hau, eo, haeba ho ka etsoa ka phoso, e ka bang kotsing ea ho ama fatše habohloko haholo.
Hobaneng ha re hloka litokiso tse joalo, 'me li loketse mang?
Ho arabela potso ea hore na ke li-push-up life tse nang le k'hothone ka morao kapa ka pele ho sefuba, hammoho le mefuta e meng e "phatlohang" e fang, a re fumaneng hore na hobaneng li etsoa.
- Ntle le ho nts'etsapele litšoaneleho tsa matla tsa matsoho, tse lebelo le tsona lia koetlisoa.
- Moatlelete o ithuta ho etsa mosebetsi ka matla, ka matla, mme ka potlako haholo;
- Ha se mesifa feela e koetlisitsoeng, empa le tsamaiso ea methapo;
- Moatlelete o hlahisa lebelo la karabelo ea hae ka nako e laoloang.
Lenaneo la ho sutumetsa matsoho ke karolo ea leano la boikoetliso bakeng sa litebele, li-kickboxers, bahlabani lithutong tsa libetsa, moo ho leng bohlokoa hore moatlelete a hlahise matla a ho otla ka matla le ka matla ka matsoho a hae.
Ka tsela, ha se li-push-up feela tse ka phatlohang. Mohlala, o ka qala ho qhekella ka ho qhomela qetellong. Ho feta moo, boikoetliso bona bo sebetsa hantle. Ke 'nete ebile e bohloko ho ba sa lateleng melao ea polokeho ebile ba sa latele mokhoa ona.
Ke mesifa efe e sebetsang?
Ho fapana le litloaelo tsa moetlo, boikoetliso ba k'hothone bo shebile sehlopha se seholo sa mesifa:
- Litlhaku;
- Serratus mesifa e ka pele;
- Mesifa ea sefuba;
- Tobetsa;
- Mesifa ea khanya;
- Quadriceps;
- Iliopsoas le lisekoere;
Joalokaha u bona, u sebelisa mesifa ka bobeli ea mokokotlo (e ikarabellang bakeng sa boemo bo nepahetseng ba 'mele sepakapakeng le jiometri e nepahetseng ea mokokotlo), le matsoho le mpa. Ntle le moo, koetlisa lebelo la hau la karabelo le matla a ho phatloha.
Melemo le kotsi
Melemo ea litokisetso tsa k'hothone ke efe, ha re fumane ntlha ena:
- Khokahano ea li-intermuscular e ea ntlafala;
- Sekhahla sa karabelo sea hola;
- Matla a phatlohang a koetlisitsoe;
- Ho thehoa phomolo e ntle ea mesifa;
- Ho koetlisitsoe mesifa e mengata.
Ho na le tšitiso e le 'ngoe feela ea boikoetliso ba k'hothone - kotsi e kholo ea ho tsoa kotsi, ka hona ha e a lokela ba qalang, hammoho le baatlelete ba nang le mmele o fokolang. Litlhaloso tse amanang le tsona li kenyelletsa likotsi tsa setsoe, mahetla le manonyeletso a letsoho, boima bo feteletseng (bo etsa mojaro o feteletseng) le maemo a mang a ke keng a bapisoa le koetliso ea matla a lipapali.
Koetliso
Haeba u batla ho ithuta ho etsa mokokotlo oa k'hothone ka morao ka mokokotlo ka nepo, itokisetse taba ea hore boitokiso bo tla nka nako e ngata. U se ke ua nahana hore u tla tla sebakeng sa boikoetliso 'me hang-hang u makatse motho e mong le e mong ka tsebo ea hau.
Taba ea mantlha, ithute ho etsa li-push-up tsa setso - tse telele le tse telele. Ka mor'a moo, qala butle-butle ho eketsa lebelo la ascents hao le descents. Mohato o latelang ke ho fetola mefuta e fapaneng ea sethala sa letsoho - bophara, moqotetsane, taemane, litšehetsong, ka lehlakoreng le leng. Ha o utloa eka o tloaetse mojaro o mocha mme o ikemiselitse ho o eketsa, qala ntlheng e kaholimo ho phahamisa matsoho fatše. Se ke oa leka ho opa liatla - qalong feela taboha borashe ba hau 'me u fetole maemo - ho tloha bophara ho isa ho moqotetsane le ka lehlakoreng le leng. Ha u se u atlehile ho ikoetlisa, u ka qala ho opa liatla.
Mokhoa oa ho etsa
Kahoo, re ile ra pheta mokhoa oa ho ithuta ho etsa liqhomane tse phatlohang ho tloha fatše, ka mor'a ho qhaqha sethala sa boitokisetso. Joale ha re feteleng ka kotloloho ho mokhoa le mefuta ea boikoetliso.
- Ehlile, ho etsa push-ups le k'hothone, pele futhumala, etsa mofuthu-up. Lefa tlhokomelo e khethehileng ho abs, manonyeletso a litsoeng le matsoho, matsoho.
- Nka boemo ba ho qala: lepolanka le otlolotseng matsoho, jala borashe ka bophara ho feta mahetla, 'mele o lokela ho ba mola o otlolohileng. Hlooho e phahamisitsoe, mahlo a lebisitsoe ka pele. Maoto a ka aroloa hanyane.
- Ha o ntse o hula moea, ikokobetse ka tlase kamoo o ka khonang, ha o ntša moea, lahlela 'mele oa hau holimo ka matla le ka matla, o otlolla matsoho. Ka nako e ts'oanang, hopola hore ha o khona ho lahla mmele o phahame ho feta, o tla tlameha ho opa nako e ngata (ka pele ho sefuba, kamora mokokotlo, kaholimo ho hlooho);
- Opa 'me kapele u behe matsoho fatše moo u qalang teng. Nakong ea ho lahla, o hloka ho phutholla matsoho a hau ka ho felletseng, empa o khathatsa abs le morao ka matla a hau ohle - 'mele o lokela ho lula o otlolohile hantle.
- Pheta push-up.
Haeba u ntse u ipotsa hore na u ka ithuta joang ho etsa li-push-up ka ho opa liatla ka morao, re tla u fa likeletso - ntho ea bohlokoahali ke ho sutumelletsa 'mele oa hau holimo kamoo ho ka khonehang. K'hothone, e etsoang kamora mokokotlo, ka holim'a hlooho, kapa, mofuta o fapaneng oa boikoetliso, ha e se feela matsoho, empa le maoto a tabohile fatše, ho nkuoa e le phapang e rarahaneng ea ho phatloha ho phatlohang. Ka hona, e le hore u se ke ua khomarela fatše, reka nako e eketsehileng.
Litlhahiso tse akaretsang
E le hore u rue molemo haholo litulong tsa hau tsa ho phatloha, latela melao-motheo ena:
- Mofuthu kamehla;
- Se ke oa loanela ho fetohela hanghang ho mefuta e rarahaneng ea boikoetliso - eketsa mojaro butle-butle;
- Etsa bonnete ba hore ha ho na ho kheloha mokokotlong;
- Matšoao a pectoral le triceps li lokela ho tiisoa ka nako e le ngoe le ka potlako. Sena se tla theha maemo a nepahetseng bakeng sa ho tsoa matla a matla ho feta
- Haeba ha u ntse u sututsa ka k'hothone u boetse u roba maoto, ho ke ke ha e-ba kotsi ho sutumetsa hole le bona;
- Ho ntlafatsa mamello, li-push-up tsa cotton li lokela ho etsoa butle, empa halelele kamoo ho ka khonehang. Ho nts'etsapele le ho ntlafatsa litšobotsi tsa hau tsa ntoa - ela hloko lebelo la ho pheta-pheta.
Hlokomela kotsi ea kotsi 'me u mamele' mele oa hau. Haeba u hlokomela hore moeli oa matla a hau o haufi, sitisa boikoetliso ba hau kapa fokotsa mojaro. Matsatsi a monate a lipapali!
