Ho ntlafatsa Pushups ka matsatsi a 30

Litaba

• Kemiso ea phephetso ea Pushup
• Ho e etsa hantle
• Li-pushup tsa mabota a maholo
• Li-pushup tsa mantlha tsa mabota
• Lintho tsa motheo tse sekametseng pushups
• Li-pushups tse tloaelehileng fatše
• Ho khumama le pushups e tloaelehileng
• Keletso ea mokoetlisi
• Triceps pushups
• Taemane e sekametse pushups
• Hobaneng pushups e le ntle hakana
• Chesa lik'hilojule
• Itloaetse ho sebelisana
• Matlafatsa mesifa e mengata hang-hang
• Tsela

Ha ho makatse hore ebe pushups ha se boikoetliso bo ratoang ke motho e mong le e mong. Le morupeli ea tummeng Jillian Michaels oa lumela hore ba phephetsa!

Ho thusa ho feta tšabo ea pushup, re hlahisitse phephetso ena ea pushup le Michaels, moqapi oa My Fitness App ke Jillian Michaels, le Rachel MacPherson, mokoetlisi ea netefalitsoeng oa ACE.

Ke lenaneo la matsatsi a 30 ho eketsa matla a mesifa 'meleng le ka mpeng.

Morero oa lenaneo ke ho tloha butle-butle ho etsa pushups ea mantlha kapa e fetotsoeng ho fihlela pushups e felletseng le e ntlafalitsoeng nakong ea matsatsi a 30.

Bala ho ea pele ho ithuta haholoanyane ka melemo ea phephetso ea pushup, mokhoa oa ho qala, malebela le phapang ho e boloka e khahlisa.

Kemiso ea phephetso ea Pushup

Ho e etsa hantle

Lintho tse 'maloa tseo u lokelang ho li boloka kelellong:

• Matsoho le maoto ka bobeli li lokela ho ba bophara ba letheka.
• Tšoaea menoana ea hao ea maoto ka lereng, eseng ka pele kapa ka morao.
• Boloka hlooho le molala oa hau li tsamaisana le mokokotlo oa hau.
• Boloka mokokotlo o sebelisana ho sireletsa mokokotlo.
• Boloka litsoeng tsa hau li kentsoe hanyane ho fapana le ho phatloha haholo.
• Lula u le metsi nakong eohle eo u ikoetlisang ka eona.
• Haeba o sa khone ho boloka sebopeho se nepahetseng, emisa boikoetliso.

Li-pushup tsa mabota a maholo

1. Qala ka ho ema o shebile leboteng, e ka bang bophara ba 1 ho 1 1/2 ho tloha ho eona.
2. Beha matsoho leboteng ka bolelele ba mahetla le bophara ba mahetla, menoana e shebile kantle hanyane.
3. Ntle le ho koba litsoeng, penya mahetla ha u ntse u tlisa sefuba sa hau leboteng.
4. U se ke ua ina letheka kapa ua kenya seledu sa hao. Boloka mola o otlolohileng ho tloha hloohong ho isa menoaneng, 'me mokokotlo oa hau o tiile.
5. Khutlela morao sebakeng sa ho qala.

Boikoetliso bona ke motsamao o monyane o nang le motsamao o mokhutšoane, o kopanya menoana ea hao le ho e hulela morao.

Li-pushup tsa mantlha tsa mabota

1. Qala ho ema u shebile lebota, e ka bang bolelele ba 1 ho 1 1/2 maoto ho tloha ho lona.
2. Ha u le bophahamo ba mahetla, nanabela 'me u behe matsoho leboteng, bophara ba lehetla, menoana e shebile kantle hanyane.
3. Tlisa sefuba sa hau leboteng ka ho koba likhahla butle-butle. Boloka mokokotlo oa hau le letheka li otlolohile ntle le ho qoela, 'me u boloke mokokotlo oa hau o tšoarehile. Phefumoloha ha o ntse o theoha.
4. Butle-butle khutlela boemong ba ho qala, hema tsoa.

Lintho tsa motheo tse sekametseng pushups

1. Qala ka ho khumama ka pel'a benche ea ho ikoetlisa - kapa u eme u shebane le countertop kapa setulo se kang bethe - hoo e ka bang maoto a 1 ho isa ho 1 1/2 ho tloha ho eona.
2. Otlolla letsoho mme o behe matsoho a hao ntlheng ea benche kapa khaontareng, menoana e shebile kantle hanyane. Matsoho a hau a lokela ho tsamaellana le mahetla a hau.
3. Eketsa leoto le leng ebe o mong o le kamora hao, matsoho a otlollotsoe mme 'mele oa hau o otlolohile.
4. Tlisa sefuba sa hao bencheng kapa khaontareng ka ho koba litsoeng butle butle, o phefumolohe. Boloka mokokotlo oa hao le letheka li sa otlolohe, 'me u boloke mokokotlo oa hau o tšoarelletse.
5. Butle-butle khutlela boemong ba ho qala, hema tsoa.

Li-pushups tse tloaelehileng fatše

Mofuta ona oa li-pushup tse ikhethileng o boetse o kopa motsamao o batlang o le monyane le motsamao o mongata, o ntse o penya mahetla a hao le ho a arohanya. Ho hanela matla a khoheli ho boloka sebopeho sa hau ke hona ho nkang matla ho aha ho tsoa ho marako a marang-rang.

1. Qala ka ho khumama fatše.
2. Ha u le bophahamo ba mahetla, nanabela 'me u behe matsoho fatše, bophara ba lehetla, menoana e shebile kantle hanyane.
3. Eketsa maoto a hao ka bonngoe ka mor'a hau, ka menoana ea maoto fatše 'me' mele oa hao o le mola o otlolohileng, mokokotlo o kopane, boemong ba lepolanka.
4. Ntle le ho koba litsoeng, penya mahetla ha u ntse u tlisa sefuba sa hau leboteng.
5. U se ke ua ina letheka kapa ua kenya seledu sa hao. Boloka mola o otlolohileng ho tloha hloohong ho isa menoaneng, 'me mokokotlo oa hau o tiile.
6. Khutlela morao sebakeng sa ho qala.

Ho khumama le pushups e tloaelehileng

Ena ke pushup ea bohobe le botoro ea mantlha, ekaba u e etsa ka mangole kapa menoaneng.

1. Qala ka ho khumama fatše.
2. Beha matsoho fatše, bophara ba mahetla bo arohane, menoana e shebile kantle hanyane.
3. Tlisa sefuba fatše ka ho koba litsoeng butle butle, u phefumolohe. Kenya karolo ea mokokotlo oa hau, 'me u boloke mokokotlo le letheka le otlolohile ntle le ho qoela.
4. Emisa ho sisinyeha ha mahetla a hao a le bophahamo bo lekanang le ba litsoeng tsa hao.
5. Butle-butle khutlela boemong ba ho qala, hema tsoa.

Bakeng sa pushup e felletseng, otlolla maoto ka morao le menoana ea hau fatše. 'Mele oa hau o lokela ho ba lepolankeng, moleng o otlolohileng,' me mokokotlo oa hau o sebelisane.

Keletso ea mokoetlisi

Haeba pushup e fetotsoeng mangoleng a hao e le thata haholo, isa phephetso leboteng.

Ntle le ho phutholoha haholoanyane, MacPherson o hlalosa hore li-pushups tsa leboteng li thusa ho tlosa khatello ea manonyeletso kaha ha o theole 'mele oa hau holimo le tlase ho tloha fatše.

Ho fapana ha li-pushup ho thusa mesifa butle-butle ho haha ​​matla, ho netefatsa hore ho na le mefuta e mengata ea ho sisinyeha e ka khonehang.

Triceps pushups

1. Qala ka ho khumama fatše.
2. Ha o le bophahamo ba mahetla, nanabela mme o behe matsoho fatshe, bophara ba sephaka, ka menwana e shebileng kantle hanyane. Matsoho a behiloe haufi haholo ho feta li-pushups tsa mantlha.
3. Eketsa maoto a hao ka bonngoe ka morao ho uena, ka menoana ea maoto fatše 'me' mele oa hau o hokahane ka lepolanka.
4. Tlisa sefuba fatše, ka ho koba litsoeng ka lehlakoreng la 'mele oa hao, u phefumolohe. Boloka hlooho ea hao, mokokotlo le letheka li hokahane, ntle le ho qoela le ho boloka mokokotlo oa hau o tšoarelletse.
5. Emisa ho sisinyeha ha mahetla a hao a le bophahamo bo lekanang le ba litsoeng tsa hao, ka litsoe khahlanong le likhopo tsa hao.
6. Butle-butle khutlela boemong ba ho qala, hema tsoa.

Taemane e sekametse pushups

1. Qala ho khumama o shebile bencheng ea boikoetliso - kapa u eme u shebane le countertop kapa setulo se kang bethe - e ka bang bolelele ba 1 ho 1 1/2 maoto ho tloha ho eona.
2. Ha u le bophahamo ba mahetla, nanabela 'me u behe matsoho a hau bohale, ka menoana ea matsoho le menoana e metona e thetsanang ka sebopeho sa daemane.
3. Eketsa leoto le le leng ebe le leng le le kamora hao, bophara ba letheka, matsoho a otlollotsoe mme 'mele oa hau o otlolohile.
4. Tlisetsa sefuba sa hao bencheng kapa khaontareng ka ho koba litsoeng butle, u phefumolohe. Boloka mokokotlo oa hao le letheka u sa teba 'me u boloke mokokotlo oa hau o tšoarelletse.
5. Butle-butle khutlela boemong ba ho qala, hema tsoa.
6. Ho nolofatsa boikoetliso bona, arola matsoho a hau ka lisenthimithara tse 'maloa.

Hobaneng pushups e le ntle hakana

Chesa lik'hilojule

Li-pushup ke tsela e atlehang ea ho chesa likhalori kaha li hloka matla a mangata ho li etsa, Michaels o re. 'Mele oa hau o kanna oa tsoela pele ho chesa likhalori kamora hore boikoetliso ba hau bo qete.

Itloaetse ho sebelisana

Joaloka molemo o mong, li-pushup li nkoa e le boikoetliso bo sebetsang.

"Ba koetlisa 'mele oa hau ho etsa ka tsela eo o hlokang ho e etsa bophelong ba letsatsi le leng le le leng, ka lihlopha tse ngata tsa mesifa tse sebetsang ka tsela e lumellanang ho tsamaisa' mele oa hau matsatsing a thata a letsatsi le letsatsi," ho boletse Michaels.

Matlafatsa mesifa e mengata hang-hang

"Pushups ke boikoetliso bo monate haholo hobane ba sebetsa lihlopha tse fapaneng tsa mesifa ka nako e le ngoe," ho boletse Michaels.

Sena se kenyelletsa ho tsepamisa mohopolo o moholo ho mesifa e kaholimo ea mmele, joalo ka li-pectorals, triceps, deltoids, biceps le mokokotlo.

Li boetse li sebetsa mesifa ea glutes le leoto, e tsitsisang 'mele nakong ea boikoetliso.

Tsela

Li-pushup ke boikoetliso bo botle ba ho matlafatsa 'mele ka botlalo. Le ha e se thatohatsi ea motho e mong le e mong, ba chesa likhalori tse ngata mme ba thusa ho betla mesifa. U ka li etsa haholo kae kapa kae, ntle le lisebelisoa.

Etsa bonnete ba hore u latela malebela a polokeho, a kenyeletsang ho emisa ha u lahleheloa ke foromo e nepahetseng.

Joalo ka linako tsohle, ikopanya le ngaka pele u qala lenaneo lefe kapa lefe la bophelo bo botle.