Na u tseba ho etsa li-push-up ka menoana ea hau, 'me u nahana hore boikoetliso bona bo hlile bo na le thuso joalo ka ha ba bua ka bona? Ebile, ke baatlelete ba nang le boiphihlelo feela ba nang le boemo bo botle ba 'mele ba atlehang ho eona. Ea morao-rao e ka be e ile ea ba le methapo ea menoana, matsoho le liphaka. Boikoetliso bona bo u fa monyetla oa ho ts'oara le ho tiea, ka hona e ananeloa ho libetsa, moo moatlelete ea hloahloa a tlamehang ho bonts'a ho ts'oara ka matla le ho ts'oarana ka matsoho ho khahlisang.
Melemo le kotsi
Ho bua ka ho sutumetsoa menoaneng, melemo le likotsi tsa boikoetliso li etsa hore batho ba bangata ba ipotse hore na baa li hloka.
- Pele, e sebelisa mefuta e mengata ea mesifa, e leng molemo bakeng sa ho ikoetlisa ka boleng;
- Taba ea bobeli, semathi se eketsa mamello ea sona mme se ntlafatsa ho hema;
- Taba ea boraro, li-push-up tse joalo li matlafatsa menoana, li etsa hore litlamo li be matla, li be matla hape li be matla;
- Ntlha ea bone, ho sutumetsoa ho tloha fatše ka menoana ho kenyelelitsoe mohahong oa mehato ea thibelo ea ho loantša ramatiki le maloetse a mang a kopaneng.
Leha ho le joalo, haeba u ikoetlisa u sa nahane, u se ke ua latela mokhoa ona, ka mohlala, qala ho etsa li-push-up, ntle le tumello ea ngaka kapa mokoetlisi, u ka lematsa 'mele. Har'a li-minus, re hlokomela lintlha tse latelang:
- Ho na le kotsi ea ho lemala ho lebisa liphofu le mesifa;
- Boikoetliso bona bo na le lipelaelo tse ngata: boemo bo sa foleng ba khatello e phahameng ea mali, boima bo feteletseng, tšenyo ea methapo kapa manonyeletso a lebanta la mahetla, nako ea ho hlaphoheloa kamora likotsi, ts'ebetso ea mpa, le ho ruruha ho hong (ho kenyelletsa le tse tloaelehileng tse bakoang ke livaerase tsa sefuba).
Kahoo, re hlahlobile hore na li-push-up li fana ka eng menoaneng le hore na ke eng e nang le ts'ebetso e fosahetseng kapa e potlakileng. Tsoela pele.
Ke mesifa efe e sebetsang
Mesifa e latelang e re thusa ho sutumetsa menoana ka nepo:
- Litekanyetso
- Mekotla e ka pele ea delta;
- Sefuba se seholo;
- Mesifa ea Trapezius;
- Mesifa ea matsoho le morao;
- Tobetsa;
- Gluteus e kholo;
- Quadriceps le li-hamstrings, hammoho le manamane.
Lintlha tse 4 tsa ho qetela li fumana mojaro o tsitsitseng mme li bapala karolo ea ho tsitsisa 'mele sepakapakeng. Mesifa ea forearm le triceps fumana mojaro ka sehloohong.
Ho ikoetlisa
Re boletse kaholimo hore li-push-up tsa meno li fumaneha feela ho baatlelete ba nang le boiphihlelo kapa bahlabani ba nang le koetliso e tloaelehileng. Haeba u se setho sa lihlopha tsena tse peli, u lokela ho itokisa.
Pele re u joetsa kamoo u ka etsang li-push-up ka menoana ea hau, re tla tšohla le uena ka ts'ebetso ea ho itokisa:
- Etsa bonnete ba hore o hlahisa mochini o futhumatsang o tla futhumatsa manonyeletso le likhoele tsa menoana, matsoho le liphaka. Ehlile, o lokela hape ho otlolla 'mele oohle oa hau - abs, matsoho, maoto,' mele;
- Ithute ho etsa li-push-up tsa khale ka mekhoa e fapaneng: ho ts'oara kapa ho ts'oara, taemane, k'hothone. U tlameha ho ba le li-triceps tse matla le tse tsoetseng pele;
- Etsa lepolanka ka matsoho a otlolohileng ka matsoho ka menoana. Ka mantsoe a mang, nka maemo a ho qala bakeng sa lithuso tsa menoana, empa u se ke oa etsa li-push-up. Matlafatsa menoana ea hau ka ho ema bareng joalo motsotso, e 'meli, e meraro kapa ho feta;
- Leka ho ema pele ho litšehetso tse hlano, ebe ho tse 'ne, tse tharo, tse peli, esita le e le' ngoe.
- Ha u ikutloa hore u se u loketse, u ka tsoela pele ka kotloloho ho push-up.
Litlhahiso tsena tse bonolo li tla u joetsa mokhoa oa ho ithuta ho etsa li-push-up ho tloha qalong kapele kamoo ho ka khonehang. Joalokaha u bona, ntho ea bohlokoahali ke ho hlophisa mesifa e shebiloeng hantle.
Mokhoa oa ho etsa
Joale, qetellong, ho ea ho mokhoa oa ho sututsa menoana - ithute algorithm ka hloko. Sena se tla u pholosa liphosong mme se u thuse ho ithuta kapele.
- Etsa mofuthu;
- Nka boemo ba ho qala - lepolanka le otlolotse matsoho, ho beha matsoho ho tse hlano, 'mele o otlolohile, lebella pele;
- Ha u ntse u hula moea, ikokobetse butle-butle, joalo ka phapano ea khale ea boikoetliso;
- Ha u tsoa, tsoha. Tsamaea hantle;
- Etsa palo e hlokahalang ea ho pheta-pheta.
Liphetoho
Ho na le likhetho tse ngata tse fapaneng bakeng sa li-pushups tsa menoana:
- Ho tla ba bonolo ho ba qalang ho etsa li-push-up ho tloha mangoleng a bona, hamorao ba fetohele ho beha ka maoto a otlolohileng;
- U ka etsa li-push-up ka menoana e 'meli kapa e meraro, jj. Ho latela bokhoni le boikoetliso ba semathi. Ho na le benghali ba tloaetseng ho ikoetlisa habonolo. Nahana feela - ba boloka boima bohle ba bona monoaneng o monyane haholo, mme ba bile ba etsa li-push-up ka nako e le 'ngoe.
Li-push-up ka monoana o le mong ke li-aerobatics mme moatlelete e mong le e mong o lokela ho loanela sena. Ha e le hantle, ke bahlabani ba litsebi feela ba hlokang khetho ena ea ho sutumetsa. Bakeng sa semathi se tloaelehileng, boemo bo tloaelehileng ba menoana e mehlano bo lekane.
Re hlahlobile boikoetliso ka botlalo, ra bolelloa hore na bo ka etsoa joang, le hore na re ka bo lokisetsa joang. Re tšepa hore u tla atleha, 'me mokhoa ona o tsotehang o tla makatsa baatlelete-'moho le uena.
