Li-push-up tsa mangole li boetse li bitsoa li-push-up tsa basali, kaha ke li-subspecies tse bobebe tsa boikoetliso ba setso. Batho ba nang le ho fokola 'meleng hangata ba ke ke ba qala hang-hang ho ikoetlisa. Lebaka ke mesifa ea letsoho le fokolang, abs, ho hloka tsebo ea mokhoa ona. Hoo e batlang e le motho e mong le e mong o atleha ho sutumetsa ka ho hatisa mangole, hobane boemo bo joalo ba maoto bo fokotsa mojaro haholo, mme ho bonolo hore moatlelete a tšoare 'mele maemong a nepahetseng, ho bolelang hore ho thata ho se latele mokhoa ona.
Joale ts'ebeliso ea mofuta oo ke eng?
Melemo le kotsi
- Likotlo tsa banana tse ba khumamelang li ba lumella ho ikoetlisa ka mokhoa ona oa bohlokoa leha ba se na mmele o motle;
- Li beha mesifa ea matsoho ka mokhoa o phethahetseng, ho etsa hore likemiso tsa tsona li hlahelle le ho feta;
- Ho ikoetlisa ho thusa ho matlafatsa mesifa ea sefuba, e bohlokoa haholo ho basali kamora ho ba le lilemo tse 30 kapa kamora ho anyesa, ha sebopeho sa tlhaho sa letsoele se lahleheloa ke sebopeho sa sona se hohelang.
Ha ho na kotsi ketsahalong ena, ntle le haeba u ka e etsa ka lipontšo tse fapaneng, kapa maemong ao koetliso ea lipapali e ke keng ea bapisoa le eona (bophelo bo bobe, ho mpefala ha mafu a sa foleng, kamora ts'ebetso, mochesong, jj.). Ka tlhokomeliso e fetelletseng, baatlelete ba nang le likotsi manonyellong le mesifa ea matsoho kapa lehetla, boteng bo boholo bo feteletseng, hape le khatello e phahameng ea mali ba lokela ho etsa li-push-up.
Ke mesifa efe e sebetsang?
Pele re u joetsa hore na u ka etsa li-push-up tsa banana joang, a re ke re fumane hore na ke mesifa efe e amehang ho sena:
- Litekanyetso
- Pele le bohareng maqhubu a deltas;
- Sefuba se seholo;
- Tobetsa;
- Morao.
Joalokaha u bona, mesifa ea mantlha ea matsoho ea sebetsa, ho bolelang hore boikoetliso bona bo sebetsa hantle haholo bakeng sa ho e pompa. E le hore u pompa mesifa ea likoti, leka ho etsa li-squats leboteng.
Mokhoa oa ho etsa
Mokhoa oa ho sutumetsa basali ka mangole ha o fapane hōle le algorithm ea mofuta oa setso oa boikoetliso. Ntho e ikhethang ke ho hatisa mangole, eseng ka likausi.
- Futhumala - futhumatsa mesifa ea sepheo;
- Nka boemo ba ho qala: ho robala ka matsoho le mangole a otlolohileng, tšela maoto a hao 'me u phahamise;
- Ha u ntse u hula moea, ikokobetse ka bonolo, leka ho ama fatše ka sefuba;
- Haeba u batla ho pompa mesifa ea pectoral, otlolla litsoeng tsa hau, haeba khatello ea mantlha e hloka ho beoa holim'a li-triceps, li behe tlasa 'mele;
- Ha u ntse u tsoa, tsoha butle, u khutlele sebakeng sa ho qala.
- Etsa lihlopha tse 3 tsa makhetlo a 20.
Liphetoho
Mokhoa oa ho sutumetsa mangole o ka fapana hanyane ho latela tsela eo mabotho a semathi a behiloeng ka eona le lebelo:
- Boemo bo pharalletseng ba matsoho (liatla li behiloe fatše ka bophara ho feta bophara ba mahetla) li thusa ho jarisa mesifa ea pectoral;
- Boemo bo moqotetsane (ho kenyeletsoa le taemane, ha menoana e metona ea matsoho le menoana ea letsoho e theola fatše, e etsa daemane) e hatisa haholo li-triceps;
- Lits'oants'o tsa mangole bakeng sa banana ka ho lieha tlase li thusa ho eketsa mojaro - hang ha o utloa hore o etsa li-push ntle le bothata, lokisa boemo ba hau boemong bo tlase ka metsotswana e mmalwa. Sena se tla jarisa mesifa e shebiloeng ka matla;
- Ha u ntse u tsoela pele ho khumama, ho tla ba thata le ho feta ho phahama. Ka hona, haeba u nka qeto ea ho fetohela mokhoeng oa boikoetliso oa setso, qala ho tsamaisa mangole. Butle-butle, o tla fihla setopong ka likausi 'me ha u sa tla hlola u hloka li-push-up tse bobebe.
Koetliso ke ea mang?
Ntle ho pelaelo, mokhoa ona o loketse basali le baatlelete ba qalang ba nang le mesifa e fokolang. Empa seo ha se bolele hore ho sutumetsoa ka mangole ha ho molemo ho banna - le bona ba ka itloaetsa. Ha e le hantle, banna le bona ba na le koetliso e mpe ea 'mele, maemo ao ho ona mojaro o boima o hanetsoeng, linako tseo u sa hlokeng ho tsepamisa maikutlo matsohong a hau, empa u ke ke ua li tlohela ka botlalo.
Basali, leha ho le joalo, ba ananela boikoetliso ka thuso ea bona ea bohlokoahali ea ho pompa mesifa ea sefuba, hobane botle ke matla a tšabehang.
O ka nka sebaka sa eng?
Kahoo, re fumane hore na re ka etsa li-push-up tsa banana joang, 'me u batla ho tseba hore na ke mefuta efe e meng e bobebe e sutumetsang mofuta ona?
- U ka etsa li-push-up ho tloha leboteng;
- Kapa itloaetse ho sututsa libenche.
Leka - mekhoa ena le eona ha e thata, empa e sebetsa haholo. Li tla u thusa ho fapanya boikoetliso ba hau le ho thibela mesifa ea hau ho nka nako mosebetsing.
Joale, joale u tseba ho etsa li-push-up bakeng sa banana le bashanyana, re ts'epa hore boikoetliso bona e tla ba thatohatsi ea hau. Ha re phethela, re u eletsa hore u se ke oa lula holima boikoetliso bo tšoanang 'me u eketse mojaro khafetsa. Ke ka tsela ena feela o tla aha palo e ntle mme o tsebe ho boloka bophelo bo botle.