U ka ithuta kapele ho sutumetsa holimo ho tloha fatše ho tloha qalong? Batho ba bangata ba batla karabo ea potso ena, hobane ke li-push-up tse ka nkoang e le boikoetliso bo batlang bo fumaneha hohle moo mesifa e mengata ea 'mele ea rona e amehang. Hape, ka boikoetliso ba letsatsi le letsatsi, e ka thusa ba batlang ho theola boima ba 'mele, e leng ba bohlokoa ho ba bangata ba rona, hape e etsa hore' mele oa motho ofe kapa ofe o be motle le ho phomola.
Ba bang ba rona re lora ka ho ithuta kapele ho etsa li-push-up tse 100 ka tatellano, ba bang ba batla ho etsa li-push-up ka menoana ea rona, 'me ba bang ba bile ba batla ho ithuta ho etsa li-push-up ka lehlakoreng le le leng ho khahlisa ba bang ka matla le matla a bona. Empa, ho fihlela u tloaela ho etsa ka nepo metheo ea motheo - e sutumetsang ea khale - lintho tsena kaofela ha li na ho u fihlela. Ka hona, khetha ho ikoetlisa!
Haeba u batla ho tseba ho ithuta ho hula bareng e holimo, etsa bonnete ba hore u bala sengoloa se mabapi le sehlooho sena webosaeteng ea rona.
U ka ithuta mokhoa oa khale joang?
Pele, ha re senye mokhoa oa mantlha. U lokela ho ithuta ho etsa li-push-up tse kang tsena:
- Boemo ba ho qala: lepolanka matsohong a otlolohileng, 'mele o otlolohile, hlooho, mokokotlo, mofeng le maoto li theha mola o otlolohileng;
- Tebello e shebile tlase liatleng;
- Ha u ntse u hula moea, theola ka bonolo ha u ntse u hemela holimo, tsoha;
- Se ke oa pota mokokotlo oa hau kapa oa phunya mameno a hau.
- Etsa palo e hlokahalang ea ho pheta-pheta le mekhoa.
Ho ithuta ho etsa li-push-up ho tloha qalong, bakeng sa bashanyana le banana, re khothaletsa ho qala ka boikoetliso ba boitokiso.
Ke mekhoa efe e tla u thusa ho ithuta
Kahoo, sepheo sa rona se seholo ke ho matlafatsa mesifa ea matsoho le sefuba. Ho na le boikoetliso bo 'maloa bo sebelisang mesifa e ts'oanang le li-push-up tsa khale, empa li khetholloa e le bonolo. Ba fana ka boikoetliso bo itekanetseng bo loketseng batho ba tsebang ho hlasimolla lenaneo la ba qalang.
Push ups ho tloha leboteng
Boikoetliso bona bo sebetsa ho feta mesifa ea mokokotlo, mpa le matsoho, haholo-holo li-triceps. Joang ho ithuta ho sutumelletsa ho tloha leboteng?
- Ema o shebane le tšehetso, beha matsoho ho eona hole hole ho lekana le bophara ba mahetla a hau;
- Ha u ntse u hula moea, koba litsoeng, u atamele lebota ho fihlela sefuba le phatla li li ama;
- Ha u ntse u ntša moea, khutlela sebakeng sa ho qala;
- Boloka 'mele o otlolohile, u se ke ua koba mokokotlong kapa mokokotlong, tiisa khatiso. Ke morao le matsoho feela a sebetsang.
U ka ithuta kapele joang ho etsa li-push-up ho tloha fatše ka nepo u sebelisa boikoetliso bona, hobane ha e na ho kenyelletsa mesifa ea pectoral? Qala butle-butle ho tloha leboteng - ha o ntse o suthela hole, sefuba se tla kenyelletsoa ts'ebetsong. Nakong e tlang, fetela pele ho li-push-up ho tloha bencheng.
Litlhaselo tse tsoang bencheng
Boikoetliso bona bo sebetsana le li-triceps, li-delts tse ka pele le tsa morao, sefuba, morao, abs le maoto. Joalokaha u bona, ho thehiloe atlas ea mesifa e felletseng ea li-push-up tsa khale, ho bolelang hore o tseleng e nepahetseng. Ho ithuta ho etsa li-push-up ho tsoa ts'ehetso e otlolohileng ho thata ho feta ho tsoa lehlakoreng, empa ho ntse ho le bonolo ho feta ho tloha fatše, ke ka lebaka leo boikoetliso bo khetholloang e le ho sutumetsa ba qalang.
- Fumana benche kapa setulo se loketseng (ho phahamisa tšehetso, ho ba bonolo ho sutumelletsa holimo)
- Nka boemo ba ho qala: ho paqama, matsoho bencheng, 'mele o otlolohile,' mele o tsitsipane, o shebile fatše;
- Ha u ntse u hula moea, qala ho sutumelletsa holimo, u koba litsoeng ka lehlakore la likhato tse 90, u liha tšehetso;
- Ha u ntse u ntša moea, khutlela sebakeng sa ho qala;
- Se ke oa koba mokokotlo, o seke oa tsoa esele.
Ho ithuta ho etsa li-push-up tse bonolo ka beke feela, batla tšehetso e otlolohileng ka tlase ho e fetileng letsatsi le leng le le leng. Kahoo, eseng kajeno kapa hosane, u se u tla qala ho sebetsa fatše.
Plank ka matsoho a otlolohileng
Boikoetliso bona bo eketsa mamello ea semathi, se matlafatsa mesifa ea mantlha, mme se theha motheo oa theknoloji e nepahetseng. Ho ithuta, ithute melao:
- Nka khatiso e holim'a matsoho a otlolohileng, otlolla maoto ka bophara ba mahetla;
- Tšoara sefuba, abs le likoti, boloka 'mele o otlolohile joaloka khoele;
- Lokisa boemo ba metsotsoana e 40-60;
- Etsa lihlopha tse 3 ka khefu ea metsotso e 1-2;
Nako le nako ha o ikoetlisa, leka ho eketsa nako e sebelisitsoeng ka lekarecheng, o e tlise ho metsotso e 4-5.
Ho sutumetsa mangole
Boikoetliso bona bo boetse bo bitsoa basali ka lebaka la mojaro o bobebe meleng ea sepheo. Empa sena ha se bolele ho hang hore ha ba na sebaka lenaneong la ho sutumetsa ba qalang ba batona, hobane ba lokisetsa mesifa hantle mojaro o felletseng. Mokhoa oa ho ithuta ho etsa li-push-up ka tsela ena:
- Mokhoa oa ho bolaoa ha o fapane le algorithm ea li-subspecies tsa khale, phapang e le 'ngoe feela ke ho hatisa eseng ka likausi, empa ka mangole;
- Nka khatiso e holim'a matsoho a otlolohileng, 'mele o otlolohile, sheba pele, maoto ka mangole, o tšetse maqaqailaneng' me u tsohile;
- Ha o ntse o hula moea, o theohele tlase ho ea tlase, ha o ntse o tsoa, o tsoha ka bonolo;
- Tsoela pele ho etsa li-push-up bakeng sa palo e hlokahalang ea li-reps le li-sets.
Mekhoa ea ho sututsa le likarolo tsa ts'ebetsong ea bona
Ea khale
Ho na le mekhoa e 'meli ea ho beha matsoho matsoapong a khale - a masesaane (liatla lia thetsana' me li fumaneha ka kotlolloho sefubeng) le bophara (liatla li pharalletse hanyane ho feta mahetla). Boemong ba pele, mojaro o ka sehloohong o holim'a li-triceps le lehlakore le kahare la mesifa ea pectoral, mme ho la bobeli, ho mesifa ea pectoral le deltoid. Bakeng sa nts'etsopele e lumellanang ea mesifa ea 'mele, ho kgothaletswa ho etsa ka bobeli, ka mohlala, letsatsi le leng le le leng.
Ho e etsa joang: Liatla tsa matsoho le menoana ea maoto li phomotse fatše, 'mele o otlolohile, matsoho a otlolohile. Ha re khumama litsoeng, rea ipeha fatše, rea e ama ka sefuba ebe re otlolla matsoho hape.
Motho e mong le e mong a ka laola palo ea boikoetliso le mekhoa ea boithapollo bo le bong ka boikemelo, ho latela matla le takatso ea bona, ntho ea mantlha eo u lokelang ho e hopola ke hore ho bohlokoa eseng feela ho etsa li-push-up ho feta, empa ho e etsa ka nepo.
Liphoso tsa mantlha tsa ba qalang:
- Ha u phahamisa, matsoho a koba ka nako e le 'ngoe, empa ka lehlakoreng le leng;
- Maoto, 'mele le mahetla ha li thehe mola o otlolohileng,' mele o ka thekesela kapa oa inama ho ea holimo;
- Ha e theoha, mangole, noka kapa letheka li ama fatše;
- Tlase ha e a fella - sefuba ha se ame fatshe.
Haeba u lula u ikoetlisa letsatsi le leng le le leng ntle le ho tlohela ho ikoetlisa, u tla hlokomela sephetho ka potlako - ka beke 'mele oa hau o tla matlafala haholo, matsoho a hau a tla ba matla,' me abs ea hau e tla ba matla. Mme ka khoeli, ho ka etsahala, o se o ntse o ithutile ho etsa li-push-up makhetlo a leshome ho isa ho mashome a mabeli ka mokhoa o le mong - ho latela feela boikitlaetso ba hau!
Ka boima ba 'mele
Haeba u se u ntse u tseba ho sutumetsa habonolo "hantle" 'me' mele o hloka mojaro o eketsehileng, o ka leka mofuta o rarahaneng ho feta.
Mokhoa oa ho e etsa: mokhoa oa ho bolaoa o tsamaellana ka botlalo le oa khale, empa ho eketsoa seaparo se khethehileng sa boima. Ka lebaka la khaello ea lisebelisoa tse joalo ho ba bangata ba rona, o ka e nkela mokotla o tloaelehileng ka ntho e boima kapa disk e tsoang bareng e behiloeng mokokotlong.
Ka mekoallo e sa lekaneng
Potso ea hore na u ka ithuta ho etsa li-push-up joang libakeng tse sa lekanang, ehlile e tšoenya ba bangata. Ke nahana hore motho e mong le e mong oa utloisisa hore papali ea mofuta ona e ka itloaetsoa feela ha phetolelo ea khale e etsoa ke uena habonolo ebile e sa hlahise bothata.
Mokhoa oa ho e etsa: re hloka ketsiso e khethehileng ho e etsa. Motho nakong ena ea khatello, ho fapana le likhetho tse fetileng, o maemong a lokileng. Matsoho a behiloe libakeng tse sa lekanang, litsoeng li haufi le 'mele kamoo ho ka khonehang,' me ha li hasane. Maoto a kobehile mangoleng, maoto a kopantsoe hammoho. Ha matsoho a hao a kobehile a bile a khumama, u ka tsoha ebe u ea holimo kapa tlaase.
Ho fumana liphoofolo tse potlakileng ka ho fetesisa lefatšeng, sheba sengoloa se seng hape se kentsoeng webosaeteng ea rona.
Theknoloji e nepahetseng e ama eng?
Ho bohlokoa haholo ho qala li-push-up ho tloha qalong hantle, bakeng sa moshanyana le ngoanana, sena se tla fana ka tiiso ea katleho e kholo le melemo ea bophelo bo botle.
- Mohlala, haeba, ho fapana le mokhoa ona, o qala ho sututsa, ho potoloha mokokotlo, kapa ho hlahisa ntlha ea bohlano, mojaro oohle o tsoang mesifeng e shebiloeng o tla fetisetsoa morao. Melemo e metle ea koetliso e joalo e tla ba nyane;
- Haeba u sa phefumolohe hantle, u ka felloa ke moea, u lahleheloe ke morethetho. Ho bohlokoa ho ithuta ho hema ka nepo - sena se tla eketsa mamello le ho matlafatsa sistimi ea pelo le methapo;
- Se ke oa nka khefutso e telele haholo kapa lijeremane tse mahlahahlaha hore li se ke tsa senya methapo kapa manonyeletso;
- Ho bohlokoa ho lekola boemo bo nepahetseng ba matsoho, hobane e ikarabella ho fetiseng mojaro ho mesifa e itseng. Mohlala, litlamo tse moqotetsane li sebelisa li-triceps haholo, 'me ka lehlakoreng le leng, liatla li behiloe ka bophara, mesifa ea pectoral e tla sebetsa ka mafolofolo.
Hobaneng ha ho le bohlokoa ho ithuta li-push-up kapa ho se hokae ka tšusumetso
Joalokaha u tseba, khoebo e ngoe le e ngoe eo ho eona ho hloka botsitso le boiteko ba nako le nako ba bohlokoa e hlokang tšusumetso e matla. Haeba e le sieo, haufinyane o tla qala ho hloloheloa boikoetliso ba hau, o sebetse ka pelo e felletseng, mme qetellong o tlohele mosebetsi o tenang. E le ho thibela sena ho u etsahalla, re tla fana ka lethathamo la mabaka a hobaneng u lokela ho ithuta ho etsa li-push-up ho tloha fatše ho tloha qalong.
Hobaneng ha o hloka ho ithuta ho sutumelletsa fatše le moshemane kapa monna?
Haeba folete ea hau e se na lisebelisoa tse khethehileng bakeng sa koetliso ea matla, ke li-push-up tse ka nkang sebaka sa tse ngata, hobane bokhoni ba ho sutumetsa ho tloha fatše bo hlahisoa ke mesifa ea sebaka sa thoracic, abs, triceps, deltas, hammoho le molala le serratus mesifa e ka pele.
Motho e mong le e mong oa tseba hore li-push-up tse tsoang fatše li koetlisa matla le mamello ho monna. Motho ea inehelang ho ikoetlisa ka ts'ebeliso ea hae bonyane matsatsi a mabeli ka beke o bapisa hantle le ba bang mme, ka linako tse ling, a ka mamella ho ikoetlisa ho hobe le ho feta.
Ho ba le 'mele o motle, oa phomolo, ho makatsa thobalano e lokileng le li-cubes le mahetla a matla, a mesifa - ke monna ofe ea sa batleng see? 'Me sena sohle se ka fihlelleha haeba u ithuta ho sutumelletsa hantle ho tloha fatše!
Hobaneng ha ho le bohlokoa ho ithuta ho sutumetsa fatše ngoanana, ngoanana kapa mosali?
Haeba u lula u tšoeroe ke sefuba, 'me matšoafo a hau a sebetsana le phetoho efe kapa efe ea maemo a leholimo, ke ka ho ithuta ho etsa lintho tse u thusang hore u phele hantle. Nakong ea li-push-up, mali a phallela sefubeng le matšoafong, sistimi ea ho hema e ea ntlafala mme mosebetsi oa pelo oa ntlafala.
Ho ea ka barupeli ba boikoetliso, ho koba le ho otlolla matsoho ha u ntse u robetse fatše (joalo ka ha li-push-up li bitsoa ka puo ea profeshenale) li ka nka sebaka sa hau sa boikoetliso bakeng sa hau, hobane nakong ea eona ho na le lihlopha tse 'maloa tsa bohlokoa tsa mesifa ea' mele ea rona.
Mpa e bataletseng eo mosali e mong le e mong a lora ka eona e thehiloe hantle ka thuso ea li-push-up tse tsoang fatše. Bakeng sa ba etsang li-push-up tse ngata, mesifa ea mpa ea matlafala, mme ke bona ba thusang ho fa mpa sebopeho se setle.
Boikoetliso bona bo ntlafatsa sebōpeho sa letsoele hantle, bo e etsa hore e be betere hape e be taut. Ehlile, u ke ke ua khona ho eketsa boholo ba matsoele a hau u sebelisa li-push-up ho tloha fatše, empa le sefuba se senyane se tiisitsoeng se shebahala se hohela ho feta se seholo, empa se le bobebe ebile se sa tsitsa.
Kaha joale u tseba tsohle ka melemo ea boikoetliso bona mme u ikemiselitse ho ithuta lintho tse ngata tse sututsoang ho tloha fatše, re tla u joetsa ka tatellano, ka mor'a moo u tla utloisisa hore na u ka ithuta kapele hakae ho sutumetsa fatše ho ngoanana kapa moshanyana ho tloha qalong.
Mokhoa oa ho thatafalletsa li-push-up
Joale, joale u tseba ho sutumelletsa hantle ho tloha fatše bakeng sa ba qalang, re ts'epa hore u se u qalile ho ikoetlisa. Ha re re u atlehile ho ikoetlisa ka botlalo, mme u bile u fumane litholoana tse ntle. Nakong ea likhoeli tse 1-2, baatlelete ba bangata ba itšepa ka kholiseho ho tloha fatše makhetlo a 40-50, leha ba sa felloe ke moea.
Ke nako ea ho eketsa mojaro, ithute ho etsa li-push-up ka litsela tse ling, ho seng joalo mesifa e tla emisa ho hatela pele. Sheba lenane la mefuta e fapaneng ho thatafatsa mosebetsi.
- Li-push-up (tse nang le k'hothone). Ntlheng e holimo, moatlelete o hloka ho ba le nako ea ho opa liatla, a phahamisa matsoho fatše. Li thusa ho nts'etsapele mesifa eseng feela, empa le lebelo la karabelo.
- Ka lehlakoreng le leng. Mosebetsi o thata haholo oo baatlelete ba nang le boiphihlelo ba ka o etsang. Ntle le mesifa e matla le e koetlisitsoeng hantle, ho bohlokoa ho ba le maikutlo a ntlafalitsoeng hantle a tekano;
- Ka menoana le ka litebele. Ho thatafala ho etsahala ka lebaka la boemo bo phahameng ba 'mele,' me matsoho, menoana le manonyeletso a letsoho le tsona li fumana khatello ea maikutlo e eketsehileng;
- Ka maoto a hau bencheng. Phetolelong ena, li-delta tse ka pele li kentse letsoho ts'ebetsong, mme sefuba le li-triceps li sebetsa ka mokhoa o eketsehileng oa mojaro.
- Seemo sa letsoho. Moatlelete o tlameha ho qala ho ema ka matsoho a otlolohileng (ka tšehetso khahlanong le lebota kapa, aerobatics - ntle le ts'ehetso), ebe o etsa li-push-up. Ho thata haholo ho ithuta mosebetsi ona, empa ho a khonahala. Moatlelete o hloka boikoetliso bo phethahetseng ba 'mele le moelelo o holileng oa botsitso.
Kahoo, re ile ra qhaqha mokhoa oa ho sutumetsa ho tloha qalong ho tloha fatše le libaka tse ling ho tsoa mahlakoreng ohle. Hona joale o tseba ho ithuta ho sututsa, le ho eketsa mojaro ha koetliso e felile. Ha re phethela, re tla fana ka morero oa ho sutumetsa ho tloha fatše ho tloha qalong, o ka sebelisoang ke motho e mong le e mong ea qalang, ho sa natsoe boemo ba hae ba thupelo.
Lenaneo la ba qalang le ipapisitse le boikoetliso ba boitokiso
Qalong, hopola hore ha ho bonolo hore u atlehe ho ithuta ho etsa li-push-up ho tloha qalong ka letsatsi le le leng, haholo haeba pele ho moo u sa ka ua fa mesifa ea hau mojaro ho hang. Leha ho le joalo, libekeng tse 1-2 ho ka khonahala hore na u ka etsa li-push-up tse tsoang fatše joang bonyane makhetlo a 10-15.
- Qala litokisetso tsa hau ka ho sutumetsa holimo ho tloha leboteng - li etse makhetlo a 15-20, 2-3 sets.
- Nka halofo mohato khutlela letsatsi le letsatsi. Kamora matsatsi a 3-4, leka ho sutumetsa tafoleng - linako tse tšoanang tsa 15-20 ka har'a li-2-3;
- Qetellong ea beke ea pele, ka kholiseho u lokela ho sutumetsa benche;
- Ho tloha bekeng ea bobeli, hokela bareng ka matsoho a otlolohileng le ho sutumetsa ho tloha lengoleng;
- Kamora matsatsi a 10-12 mesifa ea hau e tla be e loketse ho ikoetlisa ka botlalo.
Shebana le maikutlo a hau, haeba mesifa e utloisa bohloko kapa e hana, nka khefu ea letsatsi le le leng, empa u tsoele pele ho ema bareng. U se ke ua ikoetlisa haeba u kula.
Ela hloko mekhoa ea ho sutumetsa ho tloha fatše tafoleng bakeng sa ba qalang - u se ke ua batla ho beha litlaleho, hobane ha u liolimpiki. Mojaro o boletsoeng o lekane bakeng sa koetliso ea boleng bo holimo ntle le kotsi ho bophelo bo botle.
Lilemo | Ka tlase ho lilemo tse 40 | Lilemo tse 40-55 | Ho tloha ho lilemo tse 55 |
Boemo | palo | palo | palo |
1 | 0-5 | 0-5 | 0-5 |
2 | 6-14 | 6-12 | 6-10 |
3 | 15-29 | 13-24 | 11-19 |
4 | 30-49 | 25-44 | 20-34 |
5 | 50-99 | 45-74 | 35-64 |
6 | 100-149 | 75-124 | 65-99 |
7 | Ho tloha ho 150 | Ho tloha ho 125 | Ho tloha ho 100 |
Joalokaha u bona, ho ithuta ho etsa li-push-up ha ho thata ho hang - ntho ea bohlokoahali ke ho lokisa mesifa butle-butle, empa o eketsa mojaro ka tekano. Ipehele lipakane tse kholo 'me u netefatse hore u tla li fihlela!
Ehlile, ho na le liphapang tse ling tse ngata holima boikoetliso bona. Empa, haeba u tseba hantle tsela ea bohlokoahali, ea khale ea ho e etsa, mekhoa eohle e meng ha u ntse u e sebelisa e ke ke ea u thatafalla. Re lakatsa eka u atlehe thupelong ea hau!