Li-push-up tsa letsoho

Boikoetliso ba sefapano

12K 2 02.02.2017 (ntlafatso ea hoqetela: 21.04.2019)

Nako e telele, sesupo sa matla a maholo a mmele e ne e le bokhoni ba ho phahamisa boima ba 'mele oa hae ka holim'a hlooho. Leha ho le joalo, ho thoe'ng ka ho etsa li-hand-push-up? Sena ha se hloke matla a mmele feela - khokahano e phethahetseng ea li-intermuscular, mohopolo o motle oa botsitso, mesifa e ntlafalitsoeng e hlokahalang. Litšobotsi tsena kaofela li na le baatlelete ba ikoetlisetsang li-push-up tsa letsoho. Kajeno re tla bua ka melemo le likotsi tsa boikoetliso le mokhoa oa ho e kenya tšebetsong.

Melemo ea ho ikoetlisa

Joalokaha ho boletsoe kaholimo, boikoetliso bo na le thuso, pele ho tsohle, bakeng sa ho rarahana ha eona - ho sutumetsa ka letsoho ho etsa hore mesifa eohle e sebetse, 'me u rutoa ho laola boemo ba' mele oa hau sebakeng le ho sebelisa mesifa ea mantlha - feela ka lebaka la bona o ka khona ho etsa sena tshisinyo. Ntle le khokahano e ntle lipakeng tsa mabanta a maoto le matsoho a kaholimo le a tlase, ha ho mohla o tla tseba ho sutumetsa hlooho.

Ka hona, ho sutumetsa matsoho ho tla ba molemo ho baemeli ba mefuta eohle ea lipapali, moo ho hlokahalang ponahatso e tiileng ea matla a "matsoho" le "maoto": ho phahamisa litšepe, ho kampana, ho ikoetlisa.

Ke mesifa efe e sebetsang?

Hantle-ntle mesifa eohle ea 'mele ea sebetsa ha o etsa li-push-up o eme matsohong. Ke mokhoa feela o fapaneng: mosebetsi o matla o hlaha mahetleng le litsoeng, ka ho latellana, li-triceps, masapo a ka pele le a bohareng a mesifa ea deltoid, karolo e harelaneng ea mesifa e meholo ea pectoralis le mesifa ea trapezius e entsoe ka thata. Mesifa e meng kaofela e tsitsipane lipalo mme karolo ea eona e fokotsoe ho boloka botsitso ba 'mele, leha ho le joalo, khatello ea maikutlo e kholo e ba le boiphihlelo ba extensors ea mokokotlo, mesifa ea gluteal, mesifa ea mpeng, ke hore, e bitsoang "mesifa ea mantlha".

Mokhoa oa ho ikoetlisa

Boikoetliso ba ho sutumelletsa letsoho ka letsoho bo thata ho bo hokahanya mme bo hloka boikoetliso bo sa tloaelehang ho uena. Ka hona, haeba u lekile ho etsa motsamao ona 'me u sitoa le ho kena ka hara seluloana sa letsoho, ha re tsebe ho ikoetlisa ka mokhoa o bonolo o hlokahalang ho itlhahisa maemong a nepahetseng.

Pele o qala boikoetliso

• Li-push-up ho tloha fatše bakeng sa lipalo tse 3, ka ho lieha ho ba maemong a tlase: ho tloha boemong ba ho qala boemong ba ho robala, ka lebaka la ho khumama ha matsoho manonyeletsong a litsoeng, rea theoha: sefuba ha se fihle fatše ka kotloloho limilimithara tse 'maloa. Litsoeng li haufi le 'mele, ka hona, mojaro o oela holim'a li-triceps le delta e ka pele - lihlopha tse kholo tsa mesifa bakeng sa rona. Boemong bo tlase, re etsa khefu e fapaneng ea metsotsoana e 2-3, re phahamisa lipalo tse tharo, ke hore, butle butle. Re qala ka li-reps tse 10 ka lihlopha tse tharo. Mosebetsi ke ho fihlela li-reps tse 20 kapa ho feta ntle le ho utloa acidification e matla ea mesifa.
  
• Li-push-up li le haufi. Boemo ba ho qala: setulong sa palema, maoto a khumame lengoleng le manonyellong a letheka, mangole a ama sefuba. Matsoho a tšoara lirope. Re koba manonyeletso a litsoeng, ho boloka 'mele o le maemong a holimo. Qala ka makhetlo a 10 (kapa eng kapa eng eo u ka e khonang). Bothata - ho pheta-pheta tse 20 kapa ho feta.
  
• Ho phahamisa 'mele ho tloha holimo. Boemo ba ho qala bo hlalositsoe kaholimo. Ka nako e ts'oanang, matsoho a kobehile litsoeng. Mosebetsi oa rona ke ho tlisa 'mele ho tloha boemong bo holimo ho o tsepamisa hohle kamoo o ka khonang. Mosebetsi ke ho tlisa 'mele ka maoto a kobehileng boemong bo otlolohileng ka botlalo.
  

Ha u atleha, qala ho otlolla maoto a hao hantle, pele u a hasane ka mahlakoreng, ebe u leka ho boloka 'mele oa hau "ka khoele".

Haufi le lebota

• Li-push-up khahlanong le lebota. Motsamao o itokisetsang ka kotloloho ho sututsa ho tloha fatše o shebile tlase. Ho qala boemo: ho ema ka matsoho 20-50 cm ho tloha leboteng. 'Mele o otlolohile, lirethe li "koetsoe" leboteng. Ha re etse peeletso hanghang: o ka phethola mabota ka lirethe tsa hau, o ka tsoka menoana ea hau, o ka tsoka leoto lohle. Haufi le "likausi" - khetho e boima haholo! Qala ka e bonolo ka ho fetisisa! Matsoho a pharaletse hanyane ho feta mahetla. Re thellela karolo e tšehetsang ea leoto leboteng, re a theoha ho thellela fatše ka hlooho, ka ho koba matsoho manonyeletsong a litsoeng. Ka mor'a moo, re phomotsa liatla tsa rona fatše, re khutlisetsa 'mele setulong sa ona sa pele ka lebaka la boiteko bo matla ba ho kopanya bo tsoang ho li-triceps le mesifa ea deltoid. Morero ke ho etsa li-reps tse 10 bonyane ka sete e le 'ngoe.

  

  © satyrenko - stock.adobe.com

• Boikoetliso ba ho qetela ke ho leka ho kenya letsoho. Ho lokile ho etsa sena ho tloha boemong ba ho ts'oara "Horizon". Ho bohlokoa haholo ho felisa moetso ona ka mokhatlo ona ho kopanya li-kinematics tse nepahetseng tsa motsamao khahlano le semelo sa mokhathala oa mesifa.
  

Ts'ebetso e hlophisehileng ea moaho ona bonyane makhetlo a mararo ka beke e tla u lumella ka nako e khuts'oane (likhoeli tse 1-2) hore o kene ka letsoho ebe o etsa li-push-up tsa hau ho tloha fatše o shebile tlase.

Boikoetliso ka bobona

Boemo ba pele: seluloana sa letsoho, lipalema fatše ka bophara ba mahetla ka bophara, kapa bophara ka hanyane. Boima ba 'mele bo arolelitsoe ka mokhoa o ts'oanang lipakeng tsa bokaholimo ba liatla le menoana. Mokokotlo o kobehile sebakeng sa lumbar, noka e ka pele ho hlooho, menoana e kaholimo ho hlooho.

Re ya tlase ...

Re koba litsoeng le manonyeletso a mahetla, ha sefuba se sutumelletse hanyane boemong bo holimo - motsotso ona o tlameha ho ts'oaroa ka ho hlaka mme ho kheloha mokokotlong o tlase ho tlameha ho matlafatsoa, ​​ka tsela eo ho lefelletse phallo ea setsi sa matla a khoheli.

... mme rea nyoloha

Nakong ea ho phahamisa 'mele, re hatella liatla tsa rona fatše, re khutlisetsa sefuba maemong a sona a pele. Hape, ka lebaka la ho fallisoa ha noka, re lefella phetoho ea boemo ba setsi sa khoheli.

Ntlha ea bohlokoa ea mahlale mabapi le boemo ba maoto: haeba maoto a hasane, setsi sa khoheli se haufi le matsoho - ka hona, ho ba thata haholo ho boloka botsitso. Ho kgothaletswa ho qala ho tseba ho sututsa holimo ho tloha fatše ka tlase ka khetho ena.

Mehahong

Shebella video: The Perfect Push Up. Yatinder Singh (July 2025).