3 Mefuta e fapaneng ea li-Pushup tse khutlisetsang morao le mokhoa oa ho li etsa

Litaba

• Li-pushups tsa reverse ke eng?
• 1. Pushup e shebileng morao
• 2. Pushup ea 'mele e felletseng
• 3. Khutlisa matsoho pushup
• Malebela a polokeho
• Ntlha ea bohlokoa

Pushup e tloaelehileng ke boikoetliso ba khale ba ho aha matla. E fa mesifa sefubeng, mahetleng, matsoho, mokokotlo le ka mpeng boikoetliso bo botle.

Joalo ka boikoetliso bo bongata, ho na le mefuta e fapaneng ea li-pushup tse ka sebetsang mesifa ea hau ka litsela tse fapaneng ha o ntse o eketsa mefuta e mengata mesebetsing ea hau ea boikoetliso.

Ho na le mefuta e 'maloa ea pushups e fapaneng, e' ngoe le e 'ngoe e nang le bokhoni ba ho phephetsa mesifa ea hau e kaholimo ka tsela e ikhethang.

Sehloohong sena, re tla sheba ka hloko li-pushup tse tharo tse fapaneng, hammoho le melemo le litaelo tsa hore na u ka li etsa joang.

Li-pushups tsa reverse ke eng?

Joalokaha u ka inahanela, mefuta e meng ea pushups e fapaneng eo u tobaneng le eona holimo ho fapana le ho sheba fatše. Mefuta e meng e fapaneng eo u e qalileng e tloha sebakeng se fapaneng.

Ho ea ka phuputso ho li-pushup tse khutlisetsang morao li sebetsa hantle haholo ha o sebetsana le mesifa ea hau ea morao le ea morao. Litsebi li li khothaletsa bakeng sa maemo a felletseng a mmele o phahameng.

Haeba o batla mefuta e meng e fapaneng le tloaelo ea hau ea pushup, nahana ka mefuta ena e meraro ea li-pushup tse khutlisetsoang.

1. Pushup e shebileng morao

Mofuta o mong o tummeng oa pushup e ts'oanang le ona o ts'oana le triceps dip. Boikoetliso bona bo sebetsa ka ho khetheha ho matlafatseng li-triceps tsa hau le ho phephetsa mesifa ho abs le mokokotlong oa hau, ha o ntse o matlafatsa boemo ba mmele o holimo.

Ho etsa boikoetliso bona:

1. Qala ka ho lula fatše u khumame ka mangole 'me matsoho fatše ka tlas'a mahetla a hau.
2. Sutumelletsa fatše, u otlolle 'mele le matsoho a hau kaholimo hore mahetla a hao a be kaholimo ho matsoho a hau.
3. Ha letheka le sutumetsa 'mele oa hau ho ea holimo, otlolla maoto e le hore' mele oa hau o tšehetsoe feela ke matsoho le lirethe.
4. Tšoara boemo boo metsotsoana e mengata, ebe o theola 'mele oa hao butle ho fihlela ha setono sa hau se ama fatše.
5. Ke rep. 1. Leka ho khutlela morao qalong, ka sepheo sa mantlha sa ho etsa li-reps tse 10 ho isa ho tse 15.

Mofuta ona oa pushup e ka etsetsoang o ka etsoa ka ho ina:

1. Ho e-na le ho beha matsoho fatše, beha matsoho ka mor'a hao bencheng kapa setulong se tiileng.
2. Ka boima ba 'mele matsohong a hau, theoha ho fihlela matsoho a hau a ka holimo a batla a lekana le fatše.
3. Sututsa ho fihlela matsoho a otlolohile hape. Pheta khato.

2. Pushup ea 'mele e felletseng

Mofuta o mong oa pushup o khutliselitsoeng morao o qalile ka sefuba haufi le fatše. E kenyelletsa ho sutumetsa marako a hau moeeng pele o khutlela maemong a tloaelehileng a pushup.

Motsamao o kanna oa u hopotsa ka melamu e mabiling a terene e tsamaeang ka lebelo le holimo le morao mme e fetela pele hape.

Phapang ena ea pushup e sebetsa 'meleng oa hau o ka holimo, haholo-holo matsoho le mesifa ea mahetla. E fa 'mele oa hau o tlase boithapollo ba' mele: Ho li etsa kapele ho eketsa karolo e sebetsang ea pelo ho ikoetliseng.

Ho etsa boikoetliso bona:

1. Qala ka 'mele oa hao o otlolohile' me matsoho a hao a kobehile, u itšoare ka lisenthimithara kapa tse peli fatše, joaloka halofo ea pushup e tloaelehileng.
2. Sutumelletsa marako a hau holimo le ka morao maotong a hau, u netefatse hore mangole a hau ha a ame fatše.
3. Etsa hore matsoho a hau a lule fatše, e le hore qetellong ea ho falla, matsoho a hau a otlolohe ka pel'a hao.
4. Khutlela sebakeng sa ho qala.
5. Sena ke rep. Qala butle-butle, 'me butle-butle u hahe ho etsa lihlopha tse' maloa tsa li-reps tse 8 ho isa ho tse 12.

3. Khutlisa matsoho pushup

Mofuta oa boraro oa pushup e khutšoane o ts'oana le pushup ea setso ka litsela tsohle - ntle le boemo ba matsoho a hau.

Ho e-na le hore matsoho le menoana ea hao e supe pele, joalo ka ha e etsoa ka pushup e tloaelehileng, matsoho a hau a bataletse, empa menoana ea hau e supa morao maotong a hao.

Phapang ena e fa li-biceps tsa hau boikoetliso bo bong bo thata.

Malebela a polokeho

Joalo ka boikoetliso bo bongata, sebopeho se nepahetseng se bohlokoa ka li-pushup tse khutlang. Ho ikoetlisa ka nepo ho u thusa ho qoba kotsi. E boetse e netefatsa hore o fumana melemo e mengata ho tsoa mehato ena.

Mahetla a hao le mokokotlo oa mokokotlo li tlokotsing haholo haeba o sa sebelise foromo e nepahetseng. Haeba u kile ua ba le letsoho, mahetla kapa kotsi ea mokokotlo, bua le ngaka ea hau kapa setsebi sa 'mele pele u leka mofuta ofe kapa ofe oa pushup.

Qala butle, 'me u se ke ua leka ho potlakisa lintho. Tsamaea ka lebelo le u loketseng. Butle-butle leka ho iketsetsa ho etsa pushups tse ling tse ngata ka nako e telele.

Ntlha ea bohlokoa

Re pus puss e ka etsoa kae kapa kae, nako efe kapa efe. Ha u hloke lisebelisoa tse khethehileng ho li etsa. Boikoetliso bona bo ka ba molemo haholo-holo matsatsing ao u se nang monyetla oa ho ikoetlisa kapa o petelletsoeng nako.

Joalo ka mphato oa bona oa setso, li-pushup tsa morao-rao ke boikoetliso bo matla ba ho aha matla bo lebisang ho bongata ba lihlopha tsa mesifa 'meleng oa hau o holimo.

Leka ho kenyelletsa pushups e fetotsoeng ka boikoetliso bo bong ba ho aha matla bakeng sa tloaelo e phethahetseng ea boikoetliso.

Haeba u kula kapa u lemetse, bua le ngaka ea hau kapa mokoetlisi ea netefalitsoeng pele u etsa pushups e fapaneng.