Liphetoho tse 4 tsa Push-Up tse tla u thusa hore u qetelle u tseba ho tsamaea hona

Litaba

• Push-Up Mefuta e meng ea ho aha foromo e betere
• Mohato oa 1: Eccentric Push-Up e fetotsoeng
• Mohato oa 2: Push-Up e fetotsoeng
• Mohato oa 3: Ho sututsa ka nakoana
• Hata 4: Push-up e felletseng
• Tlhahlobo bakeng sa

Mohlomong esale o ntse o matlafatsa ka ho sutumetsa (kapa bonyane o leka ho) ho tloha matsatsing a hau a sekolo sa mathomo, ka sepheo sa ho otla bohle bao o kenang sekolo le bona litekong tsa 'mele. Empa, ho sa tsotellehe lilemo tse ngata tsa ho ikoetlisa libakeng tsa boikoetliso ba sekolo tse fufuleloang le litsing tsa boikoetliso, batho ba bangata ha ba etse boikoetliso bo ka holimo-limo ka nepo, ho bolela Hannah Davis, C.S.C.S., mokoetlisi le moetsi oa Body By Hannah. Foromo e mpe e fokotsa ts'ebetso ea hau ea ho ikoetlisa, e lebisang ho likotsi, eseng mahetleng a betliloeng.

Ho fumana sefuba se matla, mokokotlo o tiileng, mme ke khotsofalo eo ke nang le tšepo ea ho e fihlela ka li-push-up, o tlameha ho khutlela lithutong tsa mantlha. Mona, Davis o bonts'a mefuta e mene ea ho sutumetsa e tla u thusa ho ntlafatsa foromo ea hau ea ho sututsa le ho ba le tšebetso e nang le litholoana tse ngata. (Hang ha u se u tseba tsoelo-pele ena, leka mefuta e meng e fapaneng ea phephetso ka phephetso ena ea matsatsi a 30 ea ho sututsa.)

Push-Up Mefuta e meng ea ho aha foromo e betere

Kamoo e sebetsang kateng: Bakeng sa phapang e 'ngoe le e' ngoe ea ho sutumetsa, etsa lihlopha tse 3 tsa makhetlo a 10.

Mohato oa 1: Eccentric Push-Up e fetotsoeng

Ts'ebetso ena e felletseng e tla u thusa ho khokhothela likarolo tsa bohlokoa tsa sutumetso e nepahetseng: ho kopanya mantlha le lats (mesifa e meholo ea mokokotlo e tlohang mokokotlong oa hau ho ea holimo tlhorong ea hau joalo ka fan sebopeho). Ka ho qeta karolo ea tlase (aka eccentric) ea ho sutumetsa fatše, o tla haha ​​le ho matlafatsa likhoele tsa mesifa tse hlokahalang ho hatella 'mele oa hau hantle ho fihlela o qala. (BTW, ke kamoo u etsang joalo ka 'nete kopanela mokokotlo oa hau.)

A. Qala maemong a mapolanka a fetotsoeng ka matsoho ka kotloloho ka tlasa mahetla, mangole fatše, le menoana e amang fatše.

B. Kopanya mokokotlo ka ho hula mohatla le ho hula mokhubu ho ea lesapo la mokokotlo. Notlela lilats ka ho hula mahetla fatše le hole le litsebe. (Ak'u inahanele u khella lifate ka ntle fatše).

C.Phunya litsoeng ka ntle hore matsoho a thehe 'mele oa likhato tse 45. Sheba fatše ho boloka molala o sa nke lehlakore. Butle-butle 'mele o theohelang fatše, o boloka mantlha a sebetsa nakong eohle ea motsamao le ho netefatsa hore' mele o theha mola o otlolohileng ho tloha hloohong ho isa mangoleng. Sefuba, mokokotlo le lirope li lokela ho otla fatše ka nako e le 'ngoe.

D. Tobetsa kapele sefuba ebe o etsa lirope fatše ho khutla ho qala.

Etsa lihlopha tse 3 tsa reps tse 10.

Mohato oa 2: Push-Up e fetotsoeng

Hang ha u se u fumane lesela la ho theola butle-butle le ho hatella 'mele oa hau fatše, ke nako ea ho haha ​​​​mamello ka li-push-ups tse fetotsoeng. Ha u khutlela sebakeng sa ho qala, u se ke ua lebala ho boloka tatellano e nepahetseng, ka hlooho, mahetla, letheka le mangole kaofela a le moleng.

A. Qala maemong a mapolanka a fetotsoeng ka matsoho ka kotloloho ka tlasa mahetla le mangole fatše. Phahamisa maoto fatše 'me u a tšoare moo.

B. Kopanya lesapo la mohatla le ho hula mokhubu ho ea mokokotlong. Notlela lilats ka ho hula mahetla fatše le hole le litsebe.

C. Sututsa litsoe ka ntle hore matsoho a thehe sekhutlo sa 45-degree ho 'mele. 'Mele o tlaase butle-butle,' me u emise lisenthimithara tse 3 ka holim'a fatše, ho boloka motheo o kopane ho pholletsa le motsamao le ho etsa bonnete ba hore 'mele o theha mola o otlolohileng ho tloha hloohong ho ea mangole.

D. Phunya fatše ho khutlela ho qala.

Etsa lihlopha tse 3 tsa reps tse 10.

Mohato oa 3: Ho sututsa ka nakoana

Kaha joale u se u entse ts'ebetso ea mantlha mohopolong oa mesifa, leka mofuta oa eccentric push-up ho itloaetsa ho hohela 'mele oohle oa hau. Boemo ba mapolanka bo tla u khothaletsa ho chesa li-glute le li-quads tsa hau ho kenyelletsa mmele oa hau oa mantlha le mmele o holimo. (Ha e le hantle, ho sutumetsa ke phetolelo e tsamaeang ea lepolanka le phahameng.)

A. Qala boemong bo phahameng ba mapolanka ka matsoho ka kotloloho ka tlas'a mahetla le maoto a atolositsoeng, maoto a bophara ba letheka.

B. Kenya karolo ea mantlha ka ho ts'oara lesapo la mohatla le ho hula mokhubu ho leba mokokotlong. Notlela lilats ka ho hula mahetla fatše le hole le litsebe. Etsa li-glutes le quads.

C. Phunya litsoeng ka ntle hore matsoho a thehe sekala sa likhato tse 45 'meleng. Sheba tlase ho boloka molala o sa jele paate, 'me butle butle o theole' mele fatše. Etsa bonnete ba hore 'mele o etsa mola o otlolohileng ho tloha hloohong ho ea menoaneng. Sefuba, mokokotlo le lirope li lokela ho otla fatše ka nako e le 'ngoe.

D. Tobetsa sefubeng ebe o etsa lirope fatše ho khutlela morao ho qala.

Etsa lihlopha tse 3 tsa reps tse 10.

Hata 4: Push-up e felletseng

U sebelisa mekhoa eohle eo u ithutileng eona ho fihlela joale, qeta ka ho sutumetsa ka ho feletseng. Hopola ho boloka mokokotlo oa hau o le matla, li-lats li kentse letsoho, 'me lesapo la mohatla le kentsoe,' me u tla sebetsa mesifa u hlile u batla ho sebetsa.

A. Qala boemong bo phahameng ba mapolanka ka matsoho ka kotloloho ka tlas'a mahetla le maoto a atolositsoeng, maoto a bophara ba letheka.

B. Kenya karolo ea mantlha ka ho ts'oara lesapo la mohatla le ho hula mokhubu ho leba mokokotlong. Notlela lilats ka ho hula mahetla fatše le hole le litsebe. Kopanya li-glutes le quads.

C. Phunya litsoeng ka ntle hore matsoho a thehe sekala sa likhato tse 45 'meleng. Sheba fatše ho boloka molala o sa nke lehlakore, le ho theola 'mele butle-butle, u eme ka lisenthimithara tse 3 ka holim'a fatše. Etsa bonnete ba hore 'mele o etsa mola o otlolohileng ho tloha hloohong ho ea monoaneng.

D. Sutumelletsa morao kapele ho qala.

Etsa lihlopha tse 3 tsa reps tse 10.

Tlhahlobo bakeng sa