Master Motsamao Ena: Plyo Pushup

Litaba

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Phuphup e ikokobelitseng e ntse e busa ka ho fetisisa joalo ka ha e le toner e ntle ka ho fetesisa ea 'mele ka ntle ho moo. E itšireletsa mesifa ea sefubeng, ke boikoetliso bo botle haholo bakeng sa li-triceps tsa hau (hello, nako e holimo ea tanka!). Oh, 'me haeba u e etsa hantle, u tla ba mohato o le mong haufi le li-pack tse tšeletseng hape. (Leka mekhoa ena e 13 e bonolo ea ho eketsa takatso ea hau.)

Hoo hohle ho monate, empa ho thoe'ng haeba re ka u joetsa hore ho na le tsela e bonolo ea ho hula melemo le Hape-mme eseng feela ka ho bokella mesifa e mengata? Plyo pushup-nakong eo u phahamisang matsoho fatše pele u theohela tlase botebong ba pushup-e eketsa karolo ea plyometric molemong oa ho tsamaea, ka hona u ntse u iketsetsa matla a ho phatloha, ho bolela Ethan Grossman, mokoetlisi oa hau Ts'ebetsong ea PEAK New York City. (U se ke ua itokisetsa ka Mofuta o Mobe ka ho Fetisisa oa ho Otlolla Pele ho Plyometrics.)

Grossman o re: "Ho phatloha ho tsamaea joalo ka pyo pushup e kenya tšebetsong likhoele tsa mesifa ea mofuta oa II, tse bohlokoa bakeng sa taolo ea tsoekere ea mali, tahlehelo ea mafura le bophelo bo bolelele." 'Me matla ao a phatlohang a ka fetela mesebetsing e meng, joalo ka ho matlafatsa linako tsa hau tsa ho sebetsa, mohlala.

Joalo ka tse ngata tse tsamaeang letotong la rona la #MasterThisMove (bona: Hang Power Snatch), ena e tsoetse pele hantle. Kahoo, itlhahlobe ho bona hore na u se u loketse pele u ka e leka, ka Grossman: E-ba le motsoalle ea tla u shebella ha u etsa li-pushup tse 10 tse tloaelehileng tsa 'mele ka foromo e phethahetseng (ka morao ka kotloloho, sefubeng ho ea mokatong). Haeba u sokola, u lokela ho matlafatsa matla a hao pele.

Ho etsa joalo, sebetsa mapolanka, li-pushup tsa eccentric (moo o theohelang tlase hanyane hanyane ho fihlela o fihla fatše pele o phomola le ho sutumetsa ho khutlela morao ho qala), pushups ea isometric (moo o tšoaretseng tlase ea pushup ea hau nako e telele kamoo ho ka khonehang), le Medicine Ball Chest E fetela kemisong ea hau makhetlo a 'maloa ka beke.

Ebe o ka tsoela pele ho leka plyo pushup leboteng.

A Qala boemong ba mapolanka ka matsoho a hau ka kotloloho ka tlasa mahetla a hau.

B Ikhulele fatše, u kobile litsoeng 'me u li boloke haufi le mahlakore a hau.

C Tobetsa ka matla matsohong a hau mme o ba potlakise kapele ntle le ho lahleheloa ke boemo mokokotlong le molaleng oa hau. Opa liatla ha u khona.

D Itšoare ka ho kobeha habonolo litsoeng ntle le ho lumella sefuba sa hau ho oela haufi le fatše.

E Seta pakeng tsa rep e ngoe le e ngoe ho etsa bonnete ba hore o bolokile maemo a kaholimo.

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