Lits'oants'o tse pharalletseng ke boikoetliso ba mantlha bo kenyellelitsoeng mohatong oa koetliso oa lipapali tsohle. E o lumella hore o laole hantle mesifa ea mmele o kaholimo, ho eketsa matla le mamello ea semathi, ho matlafatsa likhoele le manonyeletso a lebanta la mahetla.
Li-push-up tse pharalletseng ke boikoetliso ba setso boo matsoho a behiloeng fatše ka bophara ba mahetla ka bophara kapa ka bophara.
Boikoetliso bona bo loketse baatlelete bohle ba bong bofe kapa bofe. Basali ba tla ananela haholo-holo melemo ea eona ea ho phahamisa matsoele, hobane e lata mesifa ea sefuba ka boleng, ho bolelang hore e etsa sebopeho sa litšoelesa tsa mammary hore se tie le ho feta. Ka lehlakoreng le leng, banna ba tla khona ho eketsa matla le ho imolla mesifa, ho futhumatsa mesifa ka pel'a mochini o fehlang motlakase le ho eketsa mamello ea bona.
Ke mesifa efe e sebetsang?
Ho sututsa matsoho ho sebelisa lihlopha tse latelang tsa mesifa:
- Mojaro o moholo o amoheloa ke mesifa e meholo ea pectoralis;
- Li-delta tsa ka pele le tse bohareng le tsona lia sebetsa;
- Mesifa ea pele ea Serratus;
- Karoloana triceps;
- Metso ea ka mpeng, mesifa e benyang le mokokotlo lia ameha ho tsitsisa mokokotlo.
Keletso! Haeba u batla ho eketsa mojaro, e leng, mesifa ea li-triceps (triceps), etsa li-push-up ka ho beha matsoho ka mokhoa o moqotetsane (haufi le e mong).
Kahoo, re fumane hore na ke litokisetso life tse pharalletseng tse tsoang fatše, ha re ke re bue ka melemo le mathata a boikoetliso bona.
Melemo le kotsi
- Ho sututsa ka khatello e pharaletseng ho ka eketsa matla a matsoho, morao le ho tobetsa;
- Ena ke mokhoa o motle oa ho kenya mesifa ntle le ho sebelisa boima bo eketsehileng;
- U ka etsa li-push-up ka tsela ena ha u le hae, seterateng, le sebakeng sa boikoetliso;
- Ho ikoetlisa ho thusa basali ho ntlafatsa sebopeho sa matsoele a bona, ho pompa matsoho a bona, ho tiisa mpa ea bona;
- Ena ke mokhoa o motle oa ho aha phomolo ea mesifa, ho ntlafatsa ho saroloha ha mesifa.
Ho ikoetlisa ho ke ke ha baka kotsi, ntle le maemo ao motho a ka qalang ho a etsa ka pel'a litšitiso:
- Likotsi likopanong, mesifa, mesifa;
- Maloetse a tsamaiso ea mesifa;
- Ho mpefala ha mafu a sa foleng;
- Lits'ebetso tsa ho ruruha tse etsahalang khahlano le semelo sa mocheso o eketsehileng oa 'mele;
- Khatello e phahameng ea mali;
- Ho ba motenya haholo;
- Boemo ka mor'a ho buuoa ka mpeng;
- Maemo a ikhethang ha a lumellane le lipapali tsa boithabiso.
Mokhoa oa ho etsa
Nahana ka mokhoa oa ho sutumelletsa hantle ka litlamo tse kholo, re khothaletsa hore o ithute ka hloko mokhoa ona.
Ts'ebetso e nepahetseng ea mokhoa ona ka mokhoa o pharaletseng o ama katleho le boleng ba ts'ebetso. Ho seng joalo, o ka fetisetsa mojaro ho mosifa o fapaneng ka ho felletseng, kapa esita le mokokotlong.
- Etsa ho futhumala - tsoka matsoho, potoloha litsoeng, mahetla le manonyeletso a letsoho, otlolla mokokotlo oa hau le abs, u tlole sebakeng ho potlakisa ho potoloha ha mali;
- Nka boemo ba ho qala: ho hatisoa ho holim'a matsoho a otlolohileng, hlooho e phahamisitsoe, mahlo a lebisitsoe pele, 'mele o tsitsipane mme o otlolohile moleng, mokokotlo o otlolohile, mofeng ha o khomarele. Beha maoto maotong a hao a maoto, hasana hanyane kapa u behe hammoho. Beha matsoho fatše ka menoana ea hau pele, e pharalletse hanyane ho feta mahetla a hao, litsoeng tsa hau ha li hlahelle ho feta menoana.
- Ha o ntse o hula moea, ikokobetse ka bonolo, o otlolla litsoeng tsa hao mahlakoreng.
- Tšoara fatše ka sefuba, kapa u emise ka bolelele ba 3-5 cm;
- Ha u ntse u tsoa, tsoha ka bonolo u sa otlolla litsoeng ho fihlela qetellong;
- Etsa palo e reriloeng ea li-set le reps.
Ha re hopoleng hore re ts'oara ka thata, 'me re tla leka ho qoba liphoso tse tloaelehileng tseo ba qalang ba li etsang hangata:
- Phefumoloha ka nepo - hula moea ka ho theoha, exhale ha u nyoloha;
- Ho shebella 'mele - se ke oa koba;
- Tsamaea hantle, ntle le ho qhekella;
- Se ke oa otlolla litsoe tsa hau ka botlalo sehlohlolong sa boikoetliso.
Liphetoho
Li-push-up tsa nako e telele li ka etsoa ka mefuta e fapaneng:
- Khetho ea khale e tsoa fatše;
- Lits'oants'o tse pharalletseng tse tsoang bencheng ke mofuta o bobebe oa boikoetliso bona;
- Li-push-up tse tsoang leboteng - li-subspecies tsena le tsona li nolofalletsa mosebetsi, mme li ratoa haholo-holo ke baemeli ba batle ba botho;
- U ka etsa li-push-up ka ho opa liatla, ka litebele kapa ka menoana - khetho ena, ho fapana le hoo, e thatafatsa boikoetliso.
- Phapang e rarahaneng ho feta e kenyelletsa li-push-up ka ho ts'oara ka bophara maoto a phomotse bencheng, ha maoto a le kaholimo ho 'mele;
- Ho ipapisitsoe le boemo ba maoto, li-push-up li khetholloa ka ho ts'oaroa ha maoto ka bophara ba mahetla kapa ka kopanelo.
- U ka etsa li-push-up ka li-dumbbells - ntlheng ena, mojaro manonyellong o fokotsehile, empa ho tla ba thata le ho feta hore 'mele o boloke botsitso.
Baatlelete ba etsang litšitiso tse pharalletseng le ho beha maoto hammoho ba eketsa bothata ba mosebetsi ka lebaka la hore ba tlameha ho laola botsitso ba bona ka matla. Ha boemo ba maoto e le bophara, boholo ba sebaka sa ts'ehetso, ka ho latellana, ho ba bonolo ho sutumelletsa holimo.
Ho thatafatsa boikoetliso
Moatlelete ea batlang ho eketsa mojaro oa hae a ka itšunya-tšunya ka ho otlolla maoto a hae hammoho, kapa a qala ho sutumetsa ka litebele kapa menoaneng ea maoto. Ka mor'a moo, leka ho etsa li-push-up ka ho tšoara ka hohle, beha maoto a hau marulelong. Ha sena se sa lekana, ho bohlokoa ho sebelisa li-dumbbells.
- Nka boemo ba ho qala joaloka li-push-up tsa dumbbell;
- Etsa ho theoha le ho nyoloha;
- Ka holimo, phahamisa letsoho holim'a li-dumbbells ho tloha fatše 'me u hule ka morao;
- Beha projectile sebakeng sa eona, etsa ho theoha le ho nyoloha;
- Sebelisa letsoho la hau la bobeli;
- Fetoha lipotoloho.
Lenaneo la koetliso
Haeba u ntse u ipotsa hore na ho tla etsahalang ha u ka ts'oara batho ba bangata khafetsa ntle le likheo, re tla u thabisa. U tla fihlela phomolo e ntle ea mesifa, eketsa matla le mamello.
Ho bohlokoa ho ithuta eseng ka mokhoa o sa reroang, empa ho latela morero. Mohlala oa lenaneo la khale bakeng sa baatlelete ba nang le boemo bo itekanetseng ba ho ikoetlisa ke 25 push-up scheme, ka kakaretso o hloka ho etsa bonyane ba li-sets tsa 3. Ba nang le boiphihlelo bo boholo ba ka ba thatafaletsa ka ho eketsa palo ea ho pheta-pheta, kapa ka ho khetha o mong oa mekhoa e hlalositsoeng kaholimo. Ba qalang ba lokela ho etsa lintho tse pharalletseng, ba shebile bokhoni ba bona ba ho qetela.
U ke ke ua emisa sephethong se fihletsoeng, lula u loanela tse ling!
