Melemo ea Pushup e pharalletseng le mokhoa oa ho e etsa

Litaba

• Melemo ea pushup e kholo ke efe?
• Mokhoa oa ho etsa pushup e pharaletseng
• Malebela a polokeho
• Liphetoho tsa pushup e kholo
• Phapang e bonolo
• Phapang e thata le ho feta
• Ke tsela efe e molemohali ea ho eketsa pushup e kholo mosebetsing oa hau?
• Ntlha ea bohlokoa

Li-pushup tse pharalletseng ke tsela e bonolo empa e le e sebetsang ea ho aha 'mele oa hau o kaholimo le matla a mantlha. Haeba u ithutile pushups e tloaelehileng 'me u batla ho lebisa mesifa ea hau hanyane ka hanyane, pushups e pharalletseng ke khetho e ntle.

Ka ho beha matsoho a hau hole, li-pushup tse pharaletseng li lebisa sefubeng le mesifa ea mahetla ho feta pushups e tloaelehileng. Ba fana ka melemo e meng hape.

Ho etsa li-pushup tse pharaletseng, ha o hloke lisebelisoa tse ling ntle le boima ba 'mele oa hau. Sena se bolela hore o ka li etsa kae kapa kae le nako efe kapa efe eo u e batlang.

Sehloohong sena, re tla shebisisa melemo ea li-pushup tse pharaletseng, hore na u ka li etsa joang, le phapang eo u ka e lekang.

Melemo ea pushup e kholo ke efe?

Ho ea ka American Council on Exercise, li-pushup tse pharaletseng li ka eketsa matla a mesifa le mamello ho:

• sefuba (pectoralis)
• mahetla (anterior deltoid)
• matsoho a holimo (triceps)

Ho fumanoe hore ho etsa pushups ka letsoho le pharaletseng le hona ho ka sebetsa serratus mesifa ea hau ea kantle ho feta pushup e tloaelehileng.

Hangata mesifa ena e hlokomolohuoang, e lekanyang likhopo tsa hau tse holimo, eu thusa ho tsamaisa matsoho le mahetla. E fana ka ts'ehetso molaleng oa hau le mesifa ea hau ea morao.

Ho ea ka Mayo Clinic, li-pushup tse pharaletseng le tsona ke boikoetliso bo ntlafatsang ba mantlha. Ho ba le mesifa e matla ea mantlha ho ka ntlafatsa botsitso le boits'oaro ba hau, ho sireletsa mokokotlo oa hau ho tsoa likotsi, mme ha nolofatsa motsamao ofe kapa ofe.

Ntle le moo, ho ea ka National Academy of Sports Medicine, ho fetola maemo a matsoho ha ho fane ka mefuta e fapaneng feela, hape ho o lumella ho sebelisa mefuta e fapaneng ea motsamao, e ka thusang ho thibela likotsi tse mpe.

Mokhoa oa ho etsa pushup e pharaletseng

Joalo ka boikoetliso bohle, ho bohlokoa ho sebelisa sebopeho se nepahetseng. Ho etsa joalo ho ka u thusa ho fumana melemo e mengata le ho qoba kotsi.

Ho etsa pushup e pharaletseng ka foromo e nepahetseng, boloka lintlha tsena kelellong ea hau:

• Boloka mahetla a hao, mokokotlo le letheka ka mola o otlolohileng.
• Lelefatsa mokokotlo oa hau ho boloka mokokotlo oa hao o otlolohile.
• Etsa bonnete ba hore letheka ha le thekesele kapa hona ho supa holimo.
• Sheba letheba fatshe ka pela hao ha o ntse o boloka molala wa hao o sa nke lehlakore.
• Kopanya mesifa ea hau ea mantlha le e phatsimang ha u ikoetlisa.

Hang ha u se u loketse ho qala, latela litaelo tsena:

1. Qala boemong ba mapolanka ka matsoho a hau a pharaletseng ho feta mahetla a hau.
2. Shebana le menoana ea hau pele kapa hanyane hanyane ka ntle.
3. Butle-butle litsoeng tsa hao ka lehlakoreng ha u ntse u theola 'mele oa hao fatše.
4. Emisa ha sefuba se le ka tlasa likhama tsa hao.
5. Kenya karolo ea hau ea mantlha ha o ntse o tobetsa matsohong a hau ho phahamisetsa 'mele oa hau maemong a qalang.
6. Etsa lihlopha tse 1 ho isa ho tse 3 tsa ho pheta-pheta tse 8 ho isa ho tse 15.

Haeba u na le matla a 'mele a holimo, u ka iketsetsa lihlopha tse 3 ho isa ho tse 4 tsa ho pheta-pheta tse 20 ho isa ho tse 30.

Senotlolo ke ho qala butle butle butle butle ho eketsa palo ea li-set le ho pheta-pheta ha o ntse o tloaela boikoetliso bona.

Malebela a polokeho

Etsa bonnete ba hore o tla futhumala pele o etsa li-pushups tse pharaletseng. Leka ho ikotlolla ka matla, joalo ka mabili a letsoho kapa ho sesa ha letsoho, ho etsa hore mesifa ea hau e futhumale le ho phutholoha.

Etsa li-pushup tse pharaletseng ka hloko, haholo-holo haeba u na le likotsi kapa u kile ua lemala nakong e fetileng. Sena se bohlokoa haholo bakeng sa likotsi tsa mahetla, mokokotlo kapa letsoho.

Haeba o sa tsebe hantle hore na pushup e pharaletseng e bolokehile bakeng sa hau, bua le ngaka ea hau, setsebi sa 'mele, kapa mokoetlisi ea netefalitsoeng pele u ka e leka.

Ho qoba mathata a mesifa, u se ke ua ikitlaetsa ho feta moo u ka khonang. Emisa hang hang ha o utloa bohloko.

U ka qoba likotsi tse ipheta-phetang ka ho ikoetlisa ka sefapano, kapa ho ikoetlisa tse lebisang lihlopha tse ling tsa mesifa.

Liphetoho tsa pushup e kholo

Phapang e bonolo

Haeba u sa qala, u ka leka ho etsa boikoetliso bona ka mangole ho fapana le menoana ea hau. Sena se ka u thusa ho ela hloko sebopeho sa hau le tatellano e nepahetseng ea mahetla, mokokotlo le letheka.

Hang ha u se u e-na le foromo e nepahetseng fatše, 'me u matlafalitse matla a hao, u ka fetela pushupong e tloaelehileng ea bophara.

Phapang e thata le ho feta

Ho etsa hore pushup e kholo e be thata haholoanyane, leka e 'ngoe ea tse latelang:

• Beha maoto a hau sebakeng se phahameng, joalo ka benche, mohato, kapa lebokose.
• Beha leoto le le leng ka basketball kapa volleyball ebe le leng le le fatše.
• Beha maoto ka bobeli bolo.
• Beha poleiti ea boima mokokotlong oa hau.

Khetho e 'ngoe ke ho leka li-pushup tse otlolohileng ka ho beha letsoho le le leng maemong a tloaelehileng, ka tlasa lehetla la hao le letsoho le leng le fapaneng. Sena se ka sebetsa lehlakoreng le leng la sefuba ka nako.

Ke tsela efe e molemohali ea ho eketsa pushup e kholo mosebetsing oa hau?

Li-pushup tse pharaletseng ke boikoetliso bo fapaneng. U ka li etsa:

• e le karolo ea tloaelo ea hau ea ho futhumala kamora ho ikatisa ka matla
• e tsoakane le cardio ea hau kapa boikoetliso ba matla
• qetellong ea lenaneo la ho phahamisa litšepe

Ikemisetsa ho etsa pushups e pharaletseng makhetlo a 3 ho isa ho a 4 ka beke, ho lumella bonyane letsatsi le le leng le le leng la phomolo lipakeng tsa linako ho thusa mesifa ea hau hore e fole.

Foromo e nepahetseng e bohlokoa ho feta hore na u etsa li-pushup tse kae tse pharaletseng. Ho molemo ho pheta-pheta tse fokolang ka tatellano e phethahetseng ho feta ho pheta-pheta ho feta ka sebopeho se seng hantle.

Ntlha ea bohlokoa

Li-pushup tse pharaletseng li fana ka boikoetliso bo boima ba 'mele bo holimo bo shebaneng le mesifa sefubeng, mahetleng le matsohong a holimo. Phapang ena ea pushup e ka thusa ho aha matla a hau a mantlha, hape e ka thusa ho sireletsa mokokotlo oa hau.

Mefuta e meng e mengata ea pushups le pushups e tloaelehileng e ka ba tsela e ntle ea ho thibela likotsi tse feteletseng.

Kamehla sebetsa ka har'a meeli ea hau 'me u qobe ho ikitlaetsa. Qala butle mme o be le mamello ha o ntse o matlafatsa mamello ea hau.