Handstand ke boikoetliso bo matla haholo bo sebetsang, bo bontšang hore motho ea e etsang o na le lits'oants'o tsa matla tse tsotehang le botsitso bo lakatsehang. Ho feta moo, seluloana sa letsoho ka boeona ke boikoetliso bo babatsehang, bo koetlisa mesifa ea leoto le kaholimo ka setaele se sa tloaelehang haholo. Empa hore o tsebe ho etsa boikoetliso bona, o hloka ho ba maemong a matle 'meleng le ho ikoetlisa ka nepo. Mokhoa oa ho ithuta ho etsa handstand ka bokhabane ka hohle kamoo ho ka khonehang ntle le likotsi - kajeno re tla u joetsa ka sena, hape le pono e bonts'a mokhoa o nepahetseng oa ho ikoetlisa.
Kahoo re nkile qeto ea ho etsa letsoho. Re hloka eng bakeng sa see?
- Pele, matsoho a matla
- Taba ea bobeli ke hore, mesifa ea mpa,
- Ea boraro, boikutlo ba ho leka-lekana.
Ka tatellano ena! Ka hona, dithekniki tse hlalositsoeng ka tlase li tlameha ho tsebahala ka tatellano eo li hlalositsoeng ka eona.
Ho lokisa matsoho ho ikoetlisa
Ho ithuta ho ema ka matsoho ka mokhoa o nepahetseng, pele ho tsohle, re tlameha ho tseba ho etsa li-push-up. Ke li-push-up tse tla matlafatsa "ts'ehetso" ea rona holima letsoho: li-triceps, mesifa ea deltoid, mesifa ea pectoral. Ho tseba ho sutumetsa, haeba u sa tsebe ho etsa sena, o hloka ho etsa li-push-up ho tloha fatše ho tloha mangoleng.
Tlhokomelo e khethehileng matsohong
Ntlha e 'ngoe e fokolang ha u leka ho ithuta ho ema ka selibeng ke matsoho le liphaka - lenonyeletso le lipakeng tsa bona le tsoa likotsi habonolo. Pele o kena selulong sa letsoho, o hloka ho futhumatsa manonyeletso a letsoho. Sena se etsoa tjena:
- Re nka li-dumbbells tsa kilogram, re otlolla matsoho ka pel'a rona, re li phutholla ka liatla tsa rona fatše. Qalong hantle, ka matla le ho feta re etsa katoloso ea matsoho matsohong. Ka kakaretso, re etsa bonyane mekhatlo e joalo e 30;
- Fetolela matsoho sebakeng sa bompoli, menoana holimo. Ho koba borashe ka tsela e ts'oanang;
- Boikoetliso bo latelang bo fetola mapheo ho tloha boemong ba ho bitsa ho isa boemong ba supination, re bo etsa hantle, ntle le motsamao o potlakileng. Bonyane makhetlo a 50;
- Re beha li-dumbbells ka thoko, re ts'oara letsoho la letsoho le leng ka letsoho le leng, re e tšela ka matla ka metsamao e chitja, ka metsotso e 2 letsoho ka leng;
- Re mena matsoho a rona kahare ho qhobosheane, re kopanya menoana ea rona, re potoloha borashe, motsotso o le mong ka nako ntlheng e 'ngoe le ho e' ngoe.
Ho phunya mangole
Re eme maemong a leshano: matsoho a pharaletse hanyane ho feta mahetla, 'mele o otlolohile, linko li phomotse fatše, maoto a kopane. Re khumama, re siea 'mele le letheka li otlolohile moleng o le mong, re khumama, re khumama maoto ka likhato tse 90. Li-push-up li etsoa ka ho koba matsoho litsoeng. U hloka ho theohela fatše - sebaka se pakeng tsa sefuba le fatše ha sea lokela ho feta lisenthimithara tse 2. Re phomotsa liatla tsa rona fatše, re tiisa mesifa ea pectoral le li-triceps, re itlama, re siea litsoe tse ntlheng e kaholimo li sa otloloha ka botlalo. Ena ke pheta hang.
© Matla a Glenda - stock.adobe.com
Phephetso ke ho ithuta ho qobella mangole bonyane makhetlo a 50. Ntle le moo, mothating ona re hloka ho nka lintlha tsa bohlokoa.
- Li-push-up tsa Master tse 20. Ho fihlela o ka sutumetsa fatše o tloha mangoleng ka makhetlo a 20 ka sete e le 'ngoe, o lokela ho ikoetlisa letsatsi le leng le le leng, o etsa li-reps tse ngata ka sete kamoo o ka khonang, o tlisa palo ea li-push-up ka letsatsi makhetlo a 100.
- Ho ile ha e-ba le li-push-up tse 20 ho tloha mangoleng - re tseba ho sutumetsa ho tloha fatše. Sebaka sa ho qala se ts'oana mona, empa ts'ehetso e oela menoaneng ea maoto.
Re qala ho sutumetsa fatše ho tloha letsatsi le letsatsi ho latela morero o latelang:
| Beke | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Li-push up | 2*10 | 2*15 | 2*20 | 1 * 25 + 1 * boholo. | 1 * 30 + 1 * boholo. | 1 * 35 + 1 * boholo. | 1 * 40 + 1 * boholo. |
| Ho phunya mangole | 2*20 2*15 1*10 | 3*20 1*15 | 3*20 | 3*25 | 3*25 | 3*30 | 3*35 |
* max - palo e phahameng ea linako.
U ka tsoelapele ka papiso. Mosebetsi ke ho sutumelletsa fatše ho tloha mangoleng ka makhetlo a 50. Hang ha u se u entse joalo, u lokela ho tlosa ka ho felletseng mangole-tsoibila lenaneong la hau 'me u shebane le litokiso tsa hau tsa fatše tse tloaelehileng.
Li-push-up tse 50 ka ho ts'oara maemong a tlase
Ona ke mosebetsi oo re ipehetseng oona - eseng feela ho sutumetsa holimo ho tloha fatše makhetlo a 50, empa hape le ho lieha ho pheta-pheta nako ka 'ngoe metsotsoana e 2 maemong a tlase.
Morero o lekanyelitsoeng oa ho tseba sethaleng sena o shebahala tjena:
| Beke | 1 | 2 | 3 | 4 | 5 | 6 |
| Palo ea li-push-up | 1*20, 1*15, 1*10 | 1*20, 2*15, 1*10 | 1*20, 2*15, 2*10 | 1*20, 2*15, 2 * 10- liehile | 2 * 20, 1 * 15, 1 * 15- ka tieho, 2 * 10- ka tieho; | 2 * 20, 2 * 15- ka tieho, 2 * 10- ka tieho |
Qetellong ea beke e 'ngoe le e' ngoe, o hloka ho itlhophisetsa teko: etsa palo e phahameng ka ho fetesisa ea li-push-up ka ho lieha. Hang ha o khona ho sutumelletsa fatše ho feta makhetlo a fetang 20 ka ho lieha ha tlhahlobo, o se o le haufi le ho etsa sethala sa letsoho ntle le mathata. Joale o ka qala ho tseba moaho oa Strong Press.
Ho itokisetsa ho ikoetlisa
Bakeng sa ho ithuta mokhoa oa thekeng ea letsoho, re hloka mochini o matla oa khatiso. 'Me ha re thahaselle mochini oa khatiso o matla joalo ka mesifa e matla ea mantlha - ntle le khatiso ea mpa, sena se kenyelletsa mesifa ea iliopsoas, extensors ea mokokotlo le mesifa ea gluteal. Ho feta moo, mesifa ena e lokela ho sebetsa ka mokhoa o tsitsitseng. Ho fihlela maemo a mantlha ao re a batlang, re hloka boikoetliso ba mapolanka, ka mefuta ea eona e meraro, le gluteal le lumbar hyperextension. Re tla etsa motsamao ona ka mokhoa o rarahaneng, Hape, beke e 'ngoe le e' ngoe re itlhophisetsa teko ea mamello, sepheo sa rona sa hoqetela ke metsotso e 5 bareng e nang le matsoho a otlolohileng.
| Beke | 1 | 2 | 3 | 4 | 5 |
| Lepolanka la litsoeng | 1 * 30 set lao | 1 * 40 sec | 1 * 60 sec | 2 * 60 set lao | 2 * 60 set lao + 1 *, max |
| Tšoara ka matsoho a otlolohileng | 1 * 30sec | 1 * 40 sec | 1 * 60 sec | 2 * 60 set lao | 2 * 60 set lao + 1 *, max |
| Lepolanka la sefapano * | 1 * 20 sec | 1 * 30 set lao | 1 * 60 sec | 1 * 60 sec + 1 * max. | 2 * 60 set lao + 1 *, max |
| Bokhabane ba hyperextension ** | 2*20 | 3*20 | 2*20+ 1 * 15 e nang le litekanyo tse eketsehileng | 2*20+ 1 * 15 e nang le litekanyo tse eketsehileng | 2*20+ 1 * 20 e nang le litekanyo tse eketsehileng |
| Lumbar hyperextension *** | 2*20 | 3*20 | 3*20 | 2*20+ 1 * 15 e nang le litekanyo tse eketsehileng | 2*20+ 1 * 20 e nang le litekanyo tse eketsehileng |
Plank ka matsoho le litsoeng tse otlolohileng:
- * Lepolanka la setaele sa "sefapano" le etsoa ka mokhoa oa ho bua leshano, empa ka nako e ts'oanang matsoho a hasana, litsoeng li otlolohile, 'mele le matsoho li etsa mofuta oa "sefapano" - ka hona ke lebitso la boikoetliso.
© mashome a supileng a metso e mene - stock.adobe.com
- ** Ho eletsoa ho etsa hyperextension ka simulator e khethehileng, leha ho le joalo, leha o ikoetlisa lapeng, ha ho na taba. Hyperextension ke katoloso ea 'mele o etsoang lethekeng le / kapa mokokotlong oa lumbar. Ho etsa phapang e phatsimang, o hloka ho phomotsa mosamo oa simulator liropeng, mokokotlong, ho lokisa mokokotlo o ka tlase o le boemong bo sa sisinyeheng mme o otlolohe ka lebaka la katoloso lenonyellong la noka. Haeba u ikoetlisa lapeng 'me u se na ketsiso ea koloi, robala holim'a bohale ba sofa kapa setulo, u shebile fatše. Lokisa maoto, tšehetso - maotong le thekeng.
© Makatserchyk - stock.adobe.com
- *** Moelelo oa "lumbar hyperextension" ke ho otloloha feela ka litšenyehelo tsa mokokotlo oa mokokotlo - bakeng sa sena o hloka ho theola lenonyeletso la letheka. Sena se finyelloa ka ho hatisa mokotla oa simulator (kapa ts'ehetso e 'ngoe phetolelong ea "lapeng") mokokotlong oa iliac. U hloka ho phahamisa 'mele ho fihlela maoto le' mele li le sefofaneng se le seng.
© Bojan - stock.adobe.com
Kahoo, haeba u tseba mohato oa bobeli oa ho koetlisa seluloana sa letsoho, u ntse u nahanne ka taba ea hore ka nako e le ngoe u ntse u ikoetlisa, u leka ho fihlela maemo a kaholimo, u lokela ho etsa li-push-up letsatsi le leng le le leng, u leka ho hatela pele mesebetsing ea hau beke le beke. ... Hona joale o ka fetela pele ho sebetsa ho leka-lekana le ho tsamaisana.
Ho na le mekhoa e mengata e khahlisang ea koetliso ea li-handstand ka video e neng e sa kenyelletsoa boitsebisong ba rona. Etsa bonnete ba hore ua e bala!
Liphoso tsa mantlha li hlalositsoe mona:
Khokahano
Bakeng sa ho ithuta ho ema ka letsoho, ho bohlokoa ho holisa khokahano le mohopolo oa botsitso. Boikoetliso bo latelang bo tla re thusa ka sena.
Borokho bo ka morao
Re tla etsa boikoetliso bona kamora boikoetliso ba matla bo amanang le mekhahlelo ea pele. Re tla qala ka borokho bo ka morao - re robala fatše, re phahamisetsa matsoho a rona kaholimo ho rona, re kobe ka likhato tse 90, re beha liatla tsa rona fatše. Re khumama maoto mangoleng, re a bea fatše, ka tšehetso holim 'a leoto kaofela. Re phomotsa lirethe le liatla matsohong, re otlolla litsoeng le mangole - 'mele o theha mofuta oa arc. Boemong bona, re tsitsisa, re boloka tsitsipano ea mesifa ka hohle kamoo re ka khonang, empa e seng ka tlase ho metsotsoana e 10, Re leka ho hatela pele, re eketsa nako ea borokho ho fihlela motsotso o le mong.
© vladimirfloyd - stock.adobe.com
Sehlooho sa hlooho
Sehlooho sa hlooho ke e 'ngoe ea lithupelo tsa hoqetela tse tla u lumella ho ithuta ho etsa handstand. Boemo ba ho qala: tšehetso e oela moqhaka, liphakeng le litsoeng. 'Mele o shebile fatše, o otlolohile. Maoto a tsamaellana le 'mele. Khetho e bonolo haholo: maoto a kobehile lengoleng le manonyellong a letheka ebe a kenella ka mpeng. Haeba u qalile ho tseba boikoetliso ka khetho ena - etsa khetho e bonolo ho feta motsotso, ebe, ntle le ho phomola, e ea hloohong ka maoto a otlolohileng.
© vladimirfloyd - stock.adobe.com
Ho ema forearm
Ho qala boemo: boima ba 'mele bo oela liphakeng le liatleng,' mele o likhato tse 45 ho ea fatše. Maoto a kobehile mangoleng ebe a hatelloa ke letheka ho ea mpeng. Likhothaletso tsa ts'ebetsong li ts'oana le ts'ebetsong e fetileng.
Ha o ntse o ithuta ho rarahana bakeng sa nts'etsopele ea botsitso, o kanna oa nahana hore koetliso ea hau e se e le thata haholo ebile e matla - ntlheng ena, o ka ikoetlisa ka matla letsatsi le leng le le leng, ka matsatsi a mang - boikoetliso ba ho leka-lekana. Ntho e 'ngoe hape: ka qalo ea mokhahlelo oa boraro, o lokela ho qeta boikoetliso bo bong le bo bong ka ho leka ho ema matsohong a hau: pele pela lebota, o its'etlehile ka lirethe tsa hau, ebe - ka boiteko ba bobeli - ho ema matsohong a hau ntle le ts'ehetso. Sena se tlameha ho etsoa ka phapusing eo ho lokisoang moseme esale pele, kapa k'hapete ea ho kampana - qalong o tla tlameha ho oa khafetsa mme hore o se ke oa tsoa likotsi o lokela ho ba le tjantjello ea pele.
- O hloka ho etsa mokhoa oa ho tsoa ho rack: matsoho a phahamisitsoe, leoto le le leng le ka pele, la bobeli le kamora hanyane. Re fetisetsa boima ba 'mele ho tloha leotong le ka morao ho ea pele, re kobeha mokokotlong oa lumbar, re eme letsohong la letsoho la rona. Motsotso ona o tlameha ho sebetsoa ka boithaopo!
- Ho feta moo, ka leoto le tšehetsang re sutumetsa fatše, ka leoto la ballast re e etsa bohareng, joalo ka ha eka re lahlela 'mele holim'a setsi sa matla a khoheli. Maoto ha a hlalane ka phoso - oa a leka-lekanya, o leka ho ts'oara boemo ba botsitso.
- Hang ha u atlehile, leka ho tšoara boemo bona nako le nako 'me u liehe ho bona nako e telele kamoo ho khonehang.
- Na u utloa se qalileng ho sebetsa? Re otlolla maoto, re leka ho a hokahanya le 'mele, re eme re shebile fatše' me, ehlile re ts'oere boemo bona!
Ntlha e 'ngoe ea bohlokoa ke ho ts'ehetsa tšehetso: mosebetsi oa hau ha se feela ho phomotsa liatla tsa hau fatše - ho bohlokoa ho aba mojaro ka mokhoa o ts'oanang lipakeng tsa bokaholimo ba palema le phalanges ea menoana - bakeng sa sena o hloka ho "cheka" menoana ea hau fatše - joalo ka ha eka o leka ho koala menoana ea hau ka setebele, ho hlola ho hanyetsa ho tloha lehlakoreng la bokahodimo ba fatshe.
© vladimirfloyd - stock.adobe.com
Ke mesifa efe e sebetsang?
Ha e le hantle, mesifa eohle ea 'mele e sebetsa nakong ea seluloana sa letsoho. Mojaro oa tšehetso o oela mosikong oa mahetla a triceps, mesifa ea deltoid, trapezius, pectoralis mesifa e meholo, haholoholo karolong ea eona ea clavicular. Likoti, abs, li-extensors tsa mokokotlo li sebetsa ka thata ka mokhoa o tsitsitseng, li tšoere mokokotlo oa mokokotlo mme, ka hona, 'mele, hammoho le maoto, moleng o le mong, o shebileng fatše. Ka nako e ts'oanang, mesifa ha e sebetse feela - lihlopha tsohle tsa mesifa li bonahala li ithuta ho sebelisana, ho eketsa matla a e mong le ho nts'etsapele khokahano lipakeng tsa likoloi tsa mmele oa hau le boko.
Na u lokela ho ruta ngoana oa hao ho sebetsana le matsoho?
Ehlile, haeba u na le ngoana ea lilemong tsa sekolo sa mathomo kapa sekolong sa mathomo, hoa utloahala ho mo ruta ho ema ka matsoho - tsebo ena o tla e fuoa bonolo haholo ka lebaka la bophahamo ba hae bo bonyenyane le boima ba hae, mme o tla lula le eena bophelo bohle ba hae, bo tla kenya letsoho ho hlahelletseng haholo mmeleng ... ngoana oa hau ho feta lithaka tsa hae - eseng 'meleng feela, empa le kelellong - se lebale hore mosebetsi o matla oa mesifa ea lebanta le ka holimo o ntlafatsa phallo ea methapo, ka hona nts'etsopele ea litsela tse ncha tsa methapo le likhokahano tsa intersynaptic.
