Handstand Ring Push-Ups ke khetho ea li-handstand bakeng sa baatlelete ba nang le boiphihlelo le ba koetlisitsoeng hantle. Ho thatafalloa ke taba ea hore ha li eme meheleng li shebane le lebota, ho thata haholo ho moatlelete ho boloka botsitso le ho boloka botsitso. Leha ho le joalo, boikoetliso bona bo tlatselletsa feela ntlafatsong ea boiphihlelo bona ka lebaka la ho kenyeletsoa mosebetsing oa mesifa e nyane e tsitsisang, e leng ntho e batlang e sa khonehe ho "phunya" ha u etsa boikoetliso bo tloaelehileng, mohlala, ha o sutumetsa ka letsoho. Ho phaella moo, boholo ba mojaro bo oela holim'a triceps le delts tse ka pele.
Mokhoa oa ho ikoetlisa
Boikoetliso bona bo eketsa khatello ea "intraocular" le "intracranial", ka hona, ha ho joalo, ha ea lokela ho etsoa ke batho ba hanyetsanang le boikoetliso bo eketsang khatello.
Mokhoa oa ho etsa li-push-up ka rakeng meheleng e shebile fatše o shebahala tjena:
- Beha mehele ka lisenthimithara tse 'maloa ho tloha leboteng, ka bophara ba mahetla ka bophara. U ka li beha li bapelane kapa li phuthulleloa hanyane ho uena. Li pepete ka thata-thata ka liatla tsa hau, ka lipalo u tsitsise li-triceps tsa hao 'me u sutumetse maoto a hao holimo, u eme setulong sa letsoho sa khale ka lirethe kapa maqaqailana leboteng.
- Ka bonolo qala ho theoha, ho hema haholo. Ho thibela mehele hore e se ke ea oela ka motsotso o sa nepahalang ka ho fetisisa, leka ho e hatella ka matla ohle. Abela litsoeng ka mahlakoreng, u se ke ua li lumella ho sutumelana. Ka tlase ho fihlela ho 3-5 cm ho tloha hloohong ho ea fatše.
- Ntle le ho khefutsa tlase, leka ho sutumelletsa holimo, u sebelisa matla ohle a hao a ho phatloha. Se ke la lebala ho boloka tlaleho ea boemo ba masale, tobetsa bona fatše ka thata kamoo ho ka khonehang. Sebetsa ka botlalo, le litsoe tsa hau li atolositsoe ka botlalo
Meaho ea Crossfit e nang le li-push-up
Haeba o ntse o sitoa ho etsa boikoetliso bona hantle o eme masaleng, joale ka hara sebopeho sa lits'ebetso tsena tse sebetsang bakeng sa koetliso ea sefapano, o ka nolofatsa mosebetsi oa hau hanyane mme oa o nkela sebaka ka li-push-up tsa khale ho handstand.
| Megan | Etsa li-push-up tse 10 mohahong oa masale le lipalo tse 10 leboteng. Likarolo tse 5 feela. |
| Jennifer | Etsa mekotla e 15 ea mabokose, li-burpee tse 10, li-dips tse 20 tsa li-bar, le li-rack tsa li-ring tse 5. Likarolo tse 3 feela. |
| Tšabo | Etsa li-barbell tse 12, li-deadlifts tse 10, li-squats tse 10 le li-rack tse 10. Likarolo tse 3 feela. |
