Pushup ea ho Fela

Litaba

• Fokotseha khahlanong le ho sekamela le ho putlama ha mantlha
• Mokhoa oa ho
• Mehato ka mehato litaelo
• Malebela mabapi le mokhoa
• Fokotsa melemo ea pushup
• Fokotsa liphetoho tsa pushup
• Etsa hore ho be bonolo
• Etsa hore ho be thata
• Tsepamisa maikutlo ho mesifa e fapaneng
• Mehato e meng le melemo
• Mesifa Pushup
• Tsela

Ho theoha pushup ke phapang ea pushup ea mantlha. E entsoe ka maoto a hau sebakeng se phahameng, se behang 'mele oa hau lehlakoreng le tlase.

Ha o etsa pushups boemong bona, o sebetsa haholo mesifa ea hau e kaholimo ea pectoral le mahetla a ka pele.

Fokotseha khahlanong le ho sekamela le ho putlama ha mantlha

Mokhoa oa ho

Mehato ka mehato litaelo

U tla hloka bokaholimo bo phahamisitsoeng joalo ka benche, lebokose, kapa setulo ho etsa pushups e fokotsehang.

Ha bokaholimo bo phahama, boikoetliso bo tla ba thata le ho feta. Haeba o le mocha oa ho hana pushups, qala ka bokaholimo bo tlase, joalo ka sekhahla kapa mohato. O ka eketsa bophahamo ka nako.

1. Khumama ka mokokotlo bencheng. Beha matsoho fatše, mahetla holim 'a matsoho le litsoeng ka likhato tse 45. Beha maoto a hau holim'a benche.
2. Lokisa mokokotlo oa hau, glutes le quads. Koba litsoeng 'me u thelle sefuba fatše, u boloke mokokotlo le molala o otlolohile.
3. Phunya fatše ho khutlela boemong ba ho qala, ho otlolla likhahla tsa hau.
4. Tlatsa lihlopha tse 2 ho isa ho tse 4 tsa ho pheta-pheta tse 8 ho isa ho tse 20.

Khaotsa ho etsa boikoetliso bona haeba u utloa bohloko matsohong a hao, litsoeng kapa mahetleng.

Malebela mabapi le mokhoa

Joalo ka boikoetliso bohle, ho fokotseha ha pushups ho hloka foromo e nepahetseng ho sebetsana hantle le mesifa ea hau.

Mokhoa o nepahetseng o boetse o u thusa ho qoba bohloko le kotsi.

Boloka mokokotlo oa hao o otlolohile nakong eohle eo u tsamaeang ka eona. E le ho qoba ho koala mokokotlo, sekamisa noka ea hao morao. Etsa mokokotlo oa hau le li-glute ho tsitsisa mokokotlo oa hau.

U lokela hape ho sheba tlase - ho fapana le holimo - ho boloka molala o sa jeleng paate. Etsa bonnete ba hore mokokotlo oa hau le molala li hokahane ka linako tsohle.

Ho itšireletsa mahetleng, qoba ho phunya litsoeng. Li boloke ka linako tsohle likhatong tse 45.

Fokotsa melemo ea pushup

Molemo o ka sehloohong oa ho fokotsa pushups ke ho haha ​​mesifa e matla ea sefubeng.

Ha pushup e fokotseha, matsoho a hau a phahama le hole le torso ea hau.

Tsamaiso ena e sebetsana le likhahla tsa hau tse holimo le mesifa mahetleng a hau.

Ha o qetile khafetsa, ho fokotseha pushups ho tla thusa ho eketsa matla a hau a mmele o kaholimo. 'Mele o matla o kaholimo o bohlokoa mesebetsing ea letsatsi le letsatsi e joalo ka ho phahamisa korosari le ho jara mokotla.

Fokotsa liphetoho tsa pushup

O ka fetola pushup ea ho theoha ho latela boemo ba hau ba boikoetliso, likhetho le lipheo.

Liphetoho li tla boloka boikoetliso ba hau bo khahlisa ebile bo le monate.

Ka mefuta ena e latelang, o ka natefeloa ke melemo ea ho fokotseha ha pushups ka litsela tse fapaneng.

Etsa hore ho be bonolo

Sebelisa benche e tlase kapa mohato ho etsa hore pushups e fokotsehe habonolo. Sebaka se lokela ho ba lisenthimithara kapa tse peli fatše.

Haeba u na le bothata ba ho fokotseha ha pushups, ikoetlisetse pushups ea hau e tloaelehileng pele. Hang ha u se u tseba mofuta oa mantlha, leka pushup ea ho theoha.

Etsa hore ho be thata

Ho etsa hore pushup ea ho fokotseha e be thata, beha maoto a hau sebakeng se phahameng. U ka li beha leboteng ho etsa pushup e tsoetseng pele ea lebota.

Khetho e 'ngoe ke ho roala lebanta kapa seaparo se boima, se eketsang boima ba' mele boo u bo hlokang ho bo phahamisa.

Mona ke mekhoa e meng ea ho itlhahisa:

• Phuphupu ea leoto le le leng. Boloka leoto le le leng le phahamisitsoe ha o ntse o theoha pushups. Pheta ka leoto le leng ho phethela sete e le 'ngoe.
• Phuphupu ea letsoho le le leng. Beha letsoho le leng ka morao.
• Ho tsitsa ha bolo pushups. Beha matsoho holim'a bolo ea botsitso ho fapana le fatše. Kenya matsoho le mokokotlo oa hau hore o lule o leka-lekana.
• Knee tap pushups. Kamora 'ngoe le e' ngoe pushup, khumama ka mangole ho ea setsoeng. Mahlakore a mang a lipakeng tsa pushups.
• Mela ea pusumb ea dumbbell. Beha letsoho le leng le le leng ho dumbbell. Ka mor'a hore u etse pushup, hula e 'ngoe ea dumbbell holimo, ebe u pheta ka lehlakoreng le leng.
• Clap pushups. Karolong e holimo, sutumelletsa holimo ha o ntse o boloka mmele oa hau o otlolohile. Opa liatla ha u ntse u le moeeng 'me ka bonolo u theohe.

Liphetoho tsena ke mehato e tsoetseng pele, ka hona o kanna oa batla ho li leka ka li-pushup tsa mantlha pele. Bua le mokoetlisi oa hau bakeng sa tataiso ea motho a le mong.

Tsepamisa maikutlo ho mesifa e fapaneng

U ka fetola boemo ba matsoho le matsoho ho lebisa mesifa e fapaneng.

Matšoao ana a kenyelletsa:

• Litekanyetso. Pushup e moqotetsane, moo matsoho a hau a behiloeng haufi, e eketsa ts'ebetso ho li-triceps tsa hau.
• Sefuba le mahetla. Ho beha matsoho ka bophara ho feta pushup e tloaelehileng ho tsepamisitse maikutlo sefubeng le mahetleng.
• Li-biceps. Ho eketsa ts'ebetso ea li-biceps, potoloha manonyeletso le matsoho ho supa menoana ea hau morao. Mofuta ona o ka ba thata matsohong, ka hona ho bohlokoa ho itloaetsa foromo e nepahetseng.

Maemo ana a kanna a ikutloa a sa phutholoha qalong, ka hona ho molemo ho sebetsa le mokoetlisi oa hau ho qoba kotsi.

Mehato e meng le melemo

Ho etsa pushups ea ho theoha ha se eona feela tsela ea ho sebetsana le likhahla le mahetla a hau a holimo. U ka etsa mochini o hatisang oa benche, o kenyang mesifa e tšoanang.

Ketsahalong ena, o phahamisa boima 'meleng oa hau ha o robala bencheng e sekametseng.

Ka lebaka la lehlakoreng le holimo, matsoho a hau a sutumetsa khahlanong le khanyetso ha o ntse o nyoloha le hole le torso ea hau. Ke motsamao o ts'oanang le pushup ea ho theoha.

Ho lekanyetsa boikoetliso ba hau, tlatsetsa ho fokotseha ha pushups ka pullups.

Le hoja li-pushups li lebisa sefubeng le triceps, li-pullups li sebetsa ka morao le li-biceps.

Ka ho etsa li-pushups le li-pullups ka bobeli, o ka ikoetlisa ka mokhoa o ts'oanang mesifa ea 'mele oa hau le matsoho.

Mesifa Pushup

Pushup ea mantlha ke e 'ngoe ea boikoetliso bo botle ba ho holisa matla a mmele o holimo. E sebelisa boima ba 'mele oa hau e le khanyetso.

Pushup e sebetsa mesifa e latelang:

• mesifa ea sefuba (sefuba)
• anterior le medial deltoids (mahetleng)
• triceps brachii (morao matsoho)
• mpa (mantlha)
• serratus pele (ka tlas'a letsoho la hao)

U ka fokotsa pushups ho fetola lintho.

Ho sekamela pushups ho bonolo ho feta pushups ea mantlha, ha ho fokotseha pushups ho le thata. Tsela e theohelang ea pushup e fokotsehang eu qobella ho phahamisa boima ba 'mele oa hau.

Hang ha u se u tseba ho sekamela le li-pushup tsa mantlha, fa pushup ea ho theoha thunya. Ke boikoetliso bo hlollang ba ho phephetsa sefuba le mahetla a hau a kaholimo.

Tsela

Joaloka boikoetliso bo mahareng, ho fokotseha pushup ho nka nako ho e phetha. U tla batla ho tseba li-pushup tse sekametseng le tse tloaelehileng pele u leka bohato bona.

Haeba u sa tsoa qala ho pushups, kapa haeba u hlaphoheloa ho tsoa kotsi, ikopanye le mokoetlisi oa hau. Li ka u bontša liphetoho 'me tsa u thusa ho lula u sireletsehile ha u ntse u etsa pushups.