Ee, li-Push-Ups tse Wide-Grip li fapane haholo le li-Push-Ups tse tloaelehileng

Litaba

• Melemo ea Push-Up e pharalletseng
• Mokhoa oa ho etsa Push-Up ea Wide-Grip
• Tlhahlobo bakeng sa

Ha mokoetlisi a re "theola 'me u mphe tse 20," ke hangata hakae u bonang moo u behang matsoho teng? Ho na le monyetla o tiileng oa hore u ne u hlile u etsa push-up e pharaletseng ha u ne u batla ho etsa push-up e tloaelehileng. Le ha seo ha se ntho e mpe hampe, li-push-up tse pharalletseng li sebetsa 'meleng oa hau o kaholimo ka tsela e fapaneng ho fapana le ho sutumetsa kapa ho sututsa hanyane ka hanyane. Tseba tsohle tse tharo, 'me u tla otla lisenthimithara tsohle tsa' mele oa hau o ka holimo, re sa bue ka ho haha ​​​​moko o matla, hape.

Melemo ea Push-Up e pharalletseng

"Ena ke phetoho e thata ea ho sututsa hobane sefuba le mesifa ea li-biceps li boemong bo bolelele," ho bolela Rachel Mariotti, mokoetlisi ea thehiloeng NYC ea bonts'ang mohato o kaholimo. "Ha li lelefalitsoe, ho ba thata ho hlahisa matla a mangata."

Lits'oants'o tse pharalletseng le tsona li tlosa mocheso oa li-triceps tsa hau; phuputso ea 2016 e phatlalalitsoeng ho Journal of Physical Therapy Science e fumane hore li-push-ups tse pharaletseng li ile tsa hira mesifa ea sefuba le ea triceps ka tlaase ho mokhoa o tloaelehileng kapa o fokolang oa ho sutumetsa. Ho e-na le hoo, ba thaotha li-biceps, serratus anterior (mesifa e mahlakoreng a likhopo tsa hao), le latissimus dorsi (mesifa ea morao e tlohang lephatleng ho ea mokokotlong oa hao) ho etsa ts'ebetso.

Joalo ka li-push-ups tse tloaelehileng, u ka itihela fatše ka mangole ho matlafatsa matla pele u leka ho sisinyeha ka botlalo. (Ha ho na mokhoa oa ho hlajoa ke lihlong o tlang pele.) Hopola feela ho boloka motheo oa hau o kopane 'me u thehe mola o otlolohileng ho tloha mangoleng ho ea mahetleng haeba u khetha ho fetola hoo. U ka boela ua beha matsoho holim'a sebaka se phahameng (joaloka benche, lebokose, kapa mohato) ho fokotsa boima ba 'mele oa hau o ka holimo.

U ikemiselitse ho hatela pele nakong e fetileng? Leka ka matsoho kapa maoto a hao a fanyehiloe ho TRX, kapa maoto a hau a le holimo. (Mona, ho na le mefuta e mengata ea ho sutumetsa ho leka.)

Mokhoa oa ho etsa Push-Up ea Wide-Grip

A. Qala boemong bo phahameng ba mapolanka ka maoto hammoho 'me matsoho a pharaletse hanyane ho feta bophara ba mahetla, menoana e supa pele kapa kantle hanyane. Kopanya quads le core joalokaha eka u tšoere lepolanka.

B. Koba litsoe ka mahlakoreng ho theola 'mele ho ea fatše, u eme ha sefuba se le ka tlas'a bophahamo ba setsoe.

C. Exhale 'me u tobelle liatleng ho sutumelletsa' mele hole le fatše ho khutlela boemong ba ho qala, ho tsamaisa letheka le mahetla ka nako e le 'ngoe.

Etsa makhetlo a 8 ho isa ho a 15. Leka lihlopha tse 3.

Malebela a Foromo ea Push-Up ea Wide-Grip

• Se ke oa lumella letheka kapa mokokotlo o tlase hore o theohele fatše.
• Boloka molala o sa nke lehlakore 'me u shebelle fatše hanyenyane; u se ke ua thella kapa ua phahamisa hlooho.
• Se ke oa lumella mokokotlo o kaholimo ho "kenella." Ha o le mapolankeng a phahameng, ka mokhoa o ts'oanelang o sutumelletsa sefuba hole le fatše ebe o sutumelletsa holimo ho tloha moo.

Tlhahlobo bakeng sa