Lits'oants'o tse mpe tse tsoang fatše le ka mekoallo e sa lekanang

Lits'oants'o tse mpe ke mofuta o nolofalitsoeng oa li-push-up tsa khale. Boikoetliso bona bo bitsoa bobe, hobane khatello ea mojaro e fetoha ka nako eo ntlha e tlase e fihlelloang. Ha u etsa li-push-up tsa khale, mojaro o ka sehloohong mesifeng oa utloahala ha 'mele o sutumetsoa holimo ho tloha fatše. Ka li-push-up tse mpe, boiteko ba mantlha bo etselitsoe ho fokotsa mmele ho ea tlase. Sena e tla ba karolo ea mantlha ea boikoetliso bo joalo.

Ho CrossFit, li-push-up tse mpe li sebelisoa habeli:

1. Bakeng sa baatlelete ba qalang. Haeba li-push-up tse tloaelehileng li baka mathata, ho nepahetse ho qala ka likhatello tse mpe tse tsoang fatše. Boikoetliso bona bo tla lokisa li-pecs tsa hau, li-triceps le li-deltoids.
2. Bakeng sa baatlelete ba litsebi. Kamora ho etsa palo e hlokahalang ea li-push-up ho tloha fatše kapa litsing tse sa lekanang, ho ke ke ha e-ba kotsi ho "eketsa" mesifa ea pectoral qetellong ea boikoetliso. Ho fihlela sephetho, ho hlokahala hore ho etsoe palo e kaholimo ea likhatiso tse mpe ho fihlela mesifa e khathetse ka ho felletseng.

Nahana ka mekhoa e 'meli ea ho etsa li-push-up tse fosahetseng - fatše le libakeng tse sa lekanang.

Mokhoa oa ho etsa li-push-up tse mpe ho tloha fatše

Li-push-up tse joalo li tšoana haholo ka chebahalo le li-push-up tse tloaelehileng, empa li na le phapang e kholo.

1. Re amohela boemo ba ho qala. E tla ts'oana hantle le ho li-push-up tsa khale - ho robala fatše.
   
2. Matsoho a otlolohile, bophara ba mahetla a arohane kapa a fokola hanyane. Ho pharalla ha maemo a matsoho, mojaro o moholo ho mesifa ea sefuba. Haeba matsoho a se a ntse a arohane ka bophara ba mahetla, maemong ana li-triceps li koetlisitsoe haholoanyane.
3. Re qala ho theola 'mele butle butle. Ho bohlokoa ho laola mesifa ea sefuba le triceps.
4. 'Mele o lokela ho ba sephara: mpa ha e thelame,' me noka ha e khutlele holimo.
5. Boemong bo tlase haholo, re lieha ho qeta metsotsoana e 1-2.
   
6. Re khutlela kapele sebakeng sa ho qala. Sethala sa ts'ehetso se ka etsoa ka thuso e eketsehileng - boiteko ba maoto. Ho khutlela sebakeng sa ho qala ha se karolo ea bohlokoa ea boikoetliso.

Video ena e bonts'a ts'ebetso e nepahetseng ea li-push-up tse tsoang fatše:

Mokhoa oa ho etsa li-push-up tse mpe ho mekoallo e sa lekanang

E 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa bo ka lokisang mesifa ea hau bakeng sa maemo a holimo a boemo bo holimo.

Mokhoa oa ho etsa:

1. Boemo ba ho qala - khatello ea mekoallo e sa lekanang
   
2. Re koba matsoho butle-butle manonyellong a litsoeng ebe re theola 'mele fatše.
3. Re ipeha boemong bona metsotsoana e 1-2 ebe rea itihela.
   
4. Hape re nka boemo ba ho qala ka mekoallo e sa lekaneng.
5. Re pheta boikoetliso.

Morero oa mantlha oa li-push-up tsena ke ho theoha butle butle kamoo ho ka khonehang.

Video ena e bonts'a mokhoa oa ho etsa li-push-up tse mpe ho mekoallo e sa lekanang (ho tloha ho 2:48), bona, e na le thuso:

Shebella video: TECHWEAR LOOKBOOK 001 (June 2025).