Ka tloaelo, li-push-up li nkoa e le mosebetsi o sa lokelang bakeng sa thobalano e fokolang. Ba bangata ba bile ba e-na le lipelaelo haeba ho ka khoneha ho hatella banana ho hang. Ho sa le joalo, ke mofuta ona oa koetliso e lumellang hore u etse mokhaboane, sefubeng - se phahameng le se lekaneng, boemo ba 'mele - se setle, le palo e nyenyane. Leha ho le joalo, hase mofuta o mong le o mong oa boikoetliso bona bo loketseng halofo e ntle ea botho. Sehloohong sena, re ke ke ra bolella feela hore na ho ka khoneha joang hore banana ba ithute ho etsa li-push-ups, empa le hore na ba ka e etsa joang ka nepo.
Ngoanana a ka ithuta joang ka potlako mokhoa oa ho etsa li-push-up?
Haeba ho sutumelletsa ho tloha fatše e se mofuta o ratang oa ho koetlisa matla a hau, ho feta moo, lipelaelo tse tebileng li hlaha mabapi le hore na u ka khutlela bonyane hanngoe, 'me u hlile u batla ho ithuta, joale ho ikoetlisa tse seng kae ho tla thusa nyeoe. Ho li etsa kamehla, hoo e ka bang ka makhetlo a mararo ka beke, u ka ithuta mokhoa oa ho tsoa ka tsela e nepahetseng, ha u sa intša kotsi kapa ua itšehla thajana.
Taba ea pele, ke habohlokoa hore u tsamaee ho phallela ho sefofaneng se seng: ho tloha ho se hokae ho ea holimo.
- Re ema sefahlehong ho tobana le lerako ebe re nka mohato o khutlelang morao.
- Re hatella liatla ka marako, e le hore liatla li phahame haholo ho feta mahetleng.
- Le hanngoe: re khumama matsoho, re senya setopo ka lerako. Re tšoara mokokotlo joaloka mofumahali oa 'nete-hantle, senate se tsosoa ka boikhohomoso.
- Le tse peli: re khutlela ho ea pele.
- Pheta ketso ka makhetlo a 15, phomola metsotsoana e 30-60 'me u sutumelle ka makhetlo a 15 hape.
- Ha u qala, ho tla ba le litsela tse lekaneng tse 2-3.
Lintlha:
- U se ke ua khumama 'mele,' mele o lokela ho otlolloa joaloka khoele;
- ha re potlakele, re leka ho utloa tsitsipano ea mesifa e 'ngoe le e' ngoe;
- ka tsela e nepahetseng phefumoloha. Phefumoloha - matsoho a otlolohileng, pululo - e otlolohile;
- Ha u nka mehato e eketsehileng leboteng, mme liatla tsa hau li phahame ka ho eketsehileng, boiteko bo matla boo u bo hlokang ho phetha mosebetsi ona, kahoo koetliso e atleha haholoanyane.
Ha li-push-ups tse "lehlakoreng" li le bonolo feela, ho sa tsotellehe palo ea ho pheta-pheta, sena ke pontšo e tiileng ea hore ke nako ea ho fallela lekaneng le lecha - ho fetisetsa boikoetliso ho tloha ka lehlakoreng ho ea ho diagonal.
- Sekhetla se setle sa ho qala boikoetliso e ka ba sill ea fensetere, kapa tafoleng e tsitsitseng, e tiileng (sena ke sa bohlokoa ka ho khetheha, kaha se tla qetella se tlameha ho mamella boima ba 'mele oa hau). Boemo ba pele bo tšoana le boits'oetsing bo fetileng - liatla li phahame ho feta mahetleng, matsoho a otlolohile.
- Hape: re fokotsa nyeoe ho tšehetso.
- Le tse peli: re khutlela sebakeng sa pele.
- Re etsa makhetlo a 10-15 ho pheta-pheta, re phomola pakeng tsa bona ka metsotsoana e 60.
- Mokhoa ona mona o lokela ho etsoa bonyane 3.
Lintlha:
- u se ke ua lumella li-deflections ka tlase morao, ke habohlokoa haholo - mahetleng, letheka, maoto a lokela ho otloloha;
- butle-butle, ho e-na le tafole kapa fensetere ea fensetere, hoa khoneha ho hlahisa litšehetso tse tlase, ho atamela ho feta ho etsa boipheliso ba sebele;
- u se ke ua lebala ka ho phefumoloha.
Kahoo, sethaleng sena se fetisitsoe mme tseleng e eang pakane e ratehang ho ne ho e-na le mohato oa ho qetela, o boima ka ho fetisisa: ho sutumelletsa mabitso, mefuta e fapaneng ea ho itokisa, haufi le hohle kamoo ho ka khonehang.
Kamoo e entseng kateng:
- Re phomola matsoho le mangole fatše, lifate tsa palema, joalo ka tloaelo li fokotseha hanyenyane ho feta mahetleng.
- Matsoho a otlolohile, mahetleng, morao, letheka - mola o le mong. Maoto a khumama ka mangole, a pota-potiloe ke 'mele.
- 'Me hang: re theoha, re leka ho ama sefuba sa fatše.
- Le tse peli: re khutlela sebakeng sa pele.
- Pheta boikoetliso ka makhetlo a 10-15.
- Re phomola metsotsoana e 60, 'me re etsa litsela tse ling tse' maloa.
Lintlha:
- ho molemo ho etsa phetoho ena ea li-push-up setsing sa boikoetliso - u ke ke ua khabisa liatla tsa hau;
- re leka ho phetha mehato eohle hantle, ntle le li-jerks;
- ka tsela e nepahetseng phefumoloha.
Joang ho ntša banana ka mokhoa o nepahetseng?
Hona mona sepheo se ratehang - ho ithuta ho etsa sekhahla-phetoho, hoo e ka bang se fihletsoeng, se setse ho fumana kamoo sena se etsoang ka tsela e nepahetseng ka hohle kamoo ho ka khonehang bakeng sa ngoananyana. Mefuta e mengata e fapaneng ka ho fetisisa ea li-push-ups bakeng sa baemeli ba nang le thobalano e loketseng ke mekhoa e tloaelehileng ea ho tsosoa le matsoho a mangata, tk. tabeng ena haholo-holo e tla ama mesifa ea sefubeng, haholo-holo mesifa e kholo ea pectoral, e thusang ho etsa hore matsoele a be matla le ho senya. Ho phaella moo, phetolelong ena ea boikoetliso e tla kenngoa mochineng oa khatiso, mesifa ea morao le maotong, e leng se bolelang hore ho na le tiiso e ntle ea setšoantšo le botle bo botle.