Ho sutumetsa letsoho ka mokhoa o moqotetsane ke mofuta oa ho sutumetsa matsoho moo matsoho a behoang fatše haufi haholo kamoo ho ka khonehang. Boemo bo fapaneng ba letsoho bo u lumella ho jarisa mesifa e tobileng. Li-push-up tse tsoang fatše ka litlamo tse moqotetsane, haholo-holo, li qobella li-triceps hore li sebelisoe ka boleng.
Sehloohong sena, re tla tšohla boikoetliso bona ka botlalo - hore na o ka bo etsa joang ka nepo, ke mesifa efe e sebetsang, melemo le mathata ke eng.
Ke mesifa efe e sebetsang
Li-push-up tse nang le matsoho a moqotetsane ho tloha fatše, benche kapa lebota li etselitsoe ho sebetsana le mahetla a lehetla. Atlelase e felletseng ea mesifa e amehang e tjena:
- Mesifa e lebisitsoeng - triceps;
- Sefuba se seholo le lits'oants'o tsa noka ea bokantle le tsona lia sebetsa;
- Li-biceps, mpa e otlolohileng le oblique, li-quadriceps li kentse letsoho ho tsitsisa 'mele.
Joale, joale ua tseba hore na ke eng e sisinyehang ha u sutumetsoa ka letsoho le lenyane, joale ha re fumane hore na hobaneng boikoetliso bona bo hlokahala.
Melemo le likotsi
Nahana ka hore na li-push-up li fana ka litlamo tse nyane, melemo ea eona ea mantlha ke efe
- Bophahamo ba modumo ea triceps eketseha;
- E hlooho li tharo e ea matlafala, e otlolohe le ho feta, e mamelle haholoanyane;
- Ho tiisa letlalo la matsoho, haholoholo bokahare le ka tlase (mafumahali a tla ananela);
- Mahetla, setsoe le manonyeletso a letsoho la letsoho lia matlafatsoa, hammoho le mesifa ea kotara;
Hape, o ka etsa li-push-up ka ho tšoara hanyane kae kapa kae - lapeng, seterateng, jiming. Boikoetliso ha bo hloke lisebelisoa tse khethehileng le mokoetlisi ho ruta mokhoa ona.
Har'a mefokolo, re hlokomela mojaro o fokolang meleng ea pectoral, ka hona, basali ba batlang ho pompa matsoele ba eletsoa ho etsa li-push-up ka matsoho a sephara. Hape, boikoetliso bona bo ke ke ba eketsa molumo oa mesifa haholo. Empa bothata bona bo hlahile ho mofuta ofe kapa ofe oa li-push-up, hobane keketseho ea liphallelo ha e khonehe ntle le mejaro ea motlakase. Tabeng ena, mosebetsi o etsoa ka boima ba oona.
Na ho ka khoneha ho lematsa 'mele ka mojaro o joalo? Ho joalo, haeba u itloaetsa ho ba maemong a ke keng a kopanngoa le boikoetliso ba lipapali. Hape, itloaetse ho itšireletsa ka hloko haeba u sa tsoa ba le kotsi kapa ho tlosoa ha li-ligamente, manonyeletso kapa li-tendon. Bakeng sa maloetse a manonyeletso a lehetla, setsoe kapa letsoho, li-push-up ka kakaretso lia hanyetswa.
Theknoloji le mefuta-futa
Ho feta moo, re tla sheba hore na re ka etsa li-push-up tse patisaneng joang ho tloha fatše - algorithm ea liketso e ipapisitse le mofuta oa boikoetliso.
Boemo bo haufi ba matsoho bo a khonahala mefuteng e latelang ea li-push-up:
- Ea setso fatše;
- Ho tloha leboteng kapa bencheng;
- Ho tloha ho dumbbell;
- Ka litebele kapa menoana;
- Ho tloha lengoleng;
- Ho phatloha (ka k'hothone, liatla tse tsoang fatše, joalo-joalo);
- Taemane (manala a taemane le monwana wa forefinger a hlahella fatshe);
Lits'oants'o tse nyane: mokhoa (ithute ka hloko)
- Ho futhumatsa mesifa ea sepheo, li-ligamente le manonyeletso;
- Nka boemo ba ho qala: boemong ba ho bua leshano, 'mele o otlollotsoe ka mohala, o etsa mola o otlolohileng ho tloha moqhaka ho ea ho lirethe, mahlo a shebile pele, maoto a arohane hanyane, mpa e hoketsoe. Beha matsoho a hau ka bophara ba mahetla (sena ke letsoho le lenyenyane), haufi ka hohle kamoo u ka khonang.
- Ha u ntse u hula moea, ikokobetse ka bonolo, koba litsoe tsa hao 'meleng;
- Ha u ntse u tsoa, u sebelisa matla a li-triceps, nyolohela boemong ba ho qala;
- Etsa palo e hlokahalang ea mekhoa le ho pheta-pheta.
Ho etsa liphoso khafetsa
U ka sutumetsa hantle joang ho tloha fatše ka moepa o monyane ho qoba liphoso le ho fihlela litholoana kapele?
- Laola boemo ba 'mele, u se ke ua khumama ka morao, u se ke ua phunyeletsa likoti;
- Litsoeng li ke ke tsa hasana ka thoko, hobane maemong ana mojaro oohle o ea mesifa ea mokokotlo le ea sefuba;
- Ntlheng e kaholimo, matsoho ha a otloloha ka botlalo (ho eketsa mojaro), mme ka tlase ha ba robale fatše, ba ipoloka ba le boima ba 'mele;
- Phefumoloha ka nepo - theoha ha u ntse u hula moea, ha u ntse u phahama;
- Sebetsa ka thello - se ke oa teneha kapa oa khefutsa.
Haeba o ntse o sa utloisise ka botlalo mokhoa oa ho ithuta ho ts'oara ka thata, shebella video eo re u hokelitseng eona. Kahoo o tla bona ka ho hlaka mokhoa o nepahetseng mme o hlakise lintlha tse sa utloisiseheng.
O ka nka sebaka sa eng?
Ke litlhahlobo life tse ling tse u lumellang hore u laole mesifa ea lehetla, 'me ke eng e ka nkang li-push-up ka ho tšoarella hanyane?
- Sututsa mekoallo e sa lekanang kapa ho tloha bencheng (mekoallo ea mabota);
- Itloaetse mofuta oa boikoetliso ba setso moo litsoe li sa huloeng;
- Khutlisetsa li-push-up;
- Tobetsa ho tloha bareng e rapameng;
- Mochine oa khatiso oa Dumbbell o tsoang ka morao hloohong;
- Ho atolosoa ha matsoho ka ho sekama ka li-dumbbells;
- Mochini oa khatiso oa benche oa Fora o nang le li-dumbbells.
Re tšepa hore re arabile potso, ba ts'oara eng ka litlamo tse nyane le hore na ba ka li etsa joang ka nepo. Joalokaha u bona, mokhoa ona ha o thata ho hang. Haeba qalong u fumana ho le thata ho etsa li-push-up tse felletseng, leka ho khumama. Hang ha mesifa e le matla, fetela boemong bo tloaelehileng. Hopola, molemong oa ho aha phomolo e ntle ea mesifa, o hloka ho holisa mesifa eohle ka ho lekana, ka hona, etsa lenaneo la boleng bo holimo le ho e latela ka tieo.
