Sesebelisoa sa ho sututsa ho tloha fatše

Ho penya ho tloha fatše ke boikoetliso bo tloaelehileng bo tloaelehileng boo mesifa ea pectoral le triceps li amehang ho eona. Ka mokhoa o nepahetseng oa ho sutumelletsa ho tloha fatše, ho na le mesifa e nyane ea letsoho, mochine oa khatiso, forearm le marapo a pele a delta.

Lihlopha tsa li-push-up tse tsoang fatše bakeng sa motho ka mong. Ba bang ba hloka litsela tse seng kae, tse ling tse ling. Empa hape, mokhoa o tloaelehileng oa ho sutumetsa ho tloha fatše o teng ho mokoetlisi e mong le e mong ea nang le boikoetliso. E tla thusa ho haha ​​mesifa e hlokahalang, hammoho le ho hlaolela mamello le matla.

E 'ngoe ea mekhoa e tloaelehileng ka ho fetisisa ea ho sutumetsa ho tloha fatše ke "100+". Bothata bona bo etselitsoe batho ba nang le boitsebiso bo tloaelehileng ba 'mele. Ho boetse hoa hlokahala ho ba hlokolosi ho batho ba nang le kgolo e fetang 180 cm, hobane ka lebaka la bolelele ba matsoho 'mele o etsa mojaro o moholo. Ntlheng ena, ho hlokahala hore ho fokotsoe haholo palo ea boikoetliso.

Ka hona, bekeng ea pele - re sebetsa matsatsi a tšeletseng, Sontaha ke letsatsi le setseng. Hoseng, mekhoa e mararo ka makhetlo a 10, makhetlo a mane ka makhetlo a 10 ka letsatsi, palo e lekanang ea pheta-pheta mantsiboeeng, empa ho se ho ntse ho e-na le litsela tse hlano. Ho fihlela bohareng ba beke, u ka ea ho eketseha ha litsela (mohlala, 4, 5, 6 -script, 5, 6, 7 - Laboraro). Karolo ea bobeli ea beke mojaro o ntse o theoha. Sontaha, joalokaha ho boletsoe ka holimo, ke letsatsi le setseng.

Ho tloha bekeng ea bobeli, palo ea mekhoa e ts'oanang e ts'oana, ntho e le 'ngoe feela, re eketsa palo ea ho sututsa ho tloha fatše ka halofo, ka ho latellana, re sebetsa ka makhetlo a 20.

Ka bekeng ea boraro re tsoela pele ho sebetsa ka makhetlo a mararo ka letsatsi, ha re ntse re fokotsa palo ea mekhoa e meng le ho fokotsa palo ea liketsoana tse entsoeng. Ka mohlala, e ka ba 25:10:20 kapa 10:30:20. Ho sebelisa leano lena, o ka etsa lintho tse mashome a mahlano ho phalla ka nako e fapaneng ka khoeli.

Ho tsuba ho tloha fatše bakeng sa ba qalang

Tsamaiso ea li-push-ups ho tloha fatše bakeng sa ba qalang ke phetoho ea phomolo-phomolo-ea phomolo-phomolo. Haeba o hatella ka thata tsamaisong ena, leka ho tlosa tse ling tsa pushups. Haeba mesifa e khutsitse ka mokhoa o khutsitseng, joale nako e 'ngoe le e' ngoe ea ho ikoetlisa e eketsa pululo e le 'ngoe. Theko e rarahaneng e etselitsoe libeke tse 7.

Koetliso ea nomoro ea 1

1. Ho hatella ka boima bo boholo 2h7 (lihlopha tse 2 tsa makhetlo a 7), phomolo pakeng tsa ho beha lihora tse fetang tse tharo.
2. Re hula mochine o ka tlaase holimo - makhetlo a 15.
3. Ho sutumelloa ho pota-potiloe ke bench. Hape ha ho etsoa phetolelo ea pele, litsela tse peli tsa tse supileng, empa ho phomola ha ho feta metsotso e 'meli.
4. Hape, senya mochine oa khatiso ka ho phahamisa kutu, hape le makhetlo a 15.

Koetliso ea 2

1. Lithapa tse nang le marang-rang a 3 ho ea ho a 9, phomola pakeng tsa ho behela metsotso e meraro.
2. Li-squats tse nang le bodibar ka makhetlo a 20 ka makhetlo a 20. Leka ho boloka setopo sa li-barbell, e tla thusa ho boloka 'mele nakong ea li-squats.
3. Ho hlophisoa ka maemo a tloaelehileng a matsoho - phetolelo e khanyang e tsoang bencheng ea 3x10, phomolo pakeng tsa li-1-2 metsotso.
4. Khatiso ea ho phahamisa kutu 1x15-25.

Tsela ea ho phunyeletsa ho tloha fatše bakeng sa ntlafatso

Tsamaiso ena e boetse e etselitsoe libeke tse 6-8, palo ea li-push-up le koetliso ka 'ngoe e lokela ho hōla.

Mantaha

1. Push-ups le k'hothone 4x12-15 (boloka lebelo).
2. Tlhōlisano ea ho phahamisa kutu 1x40-50.
3. Ho phahamisa matsoho hammoho 4h10-12.
4. Tlhōlisano ea ho phahamisa kutu 1x40-50.

Labobeli

Hoa hlokahala bakeng sa letsatsi lohle ho bokella li-push-ups tse lekholo. O ka khetha mofuta ofe kapa ofe oa khatiso ea benche e tsoang fatše. Qalong, o ka etsa 10 ho ea ho 10, ebe o 4 ho ea ho 25, joalo-joalo. Bothata ba rona le uena ke ho ithuta ho etsa 2 ho isa ho 50. Tseleng, ha u fihla pakane ena, u ka ipehela pakane ea ho etsa lintlha tse peli tsa ho sutumetsa.

Labone

1. Ho kenyelletsa likhahla tse ngata ka makhetlo a mangata.
2. Hape re sebetsa ka ho fetisisa, feela ho phahamisa khatiso ea kutu.
3. Ho penya moqotetsane o moqotetsane, hape le ho feta.
4. Re qeta, hape le ts'ebetso e phahameng ea ho phahamisa kutu.

Labohlano

1. Ho sutumetsa ho tebileng ho tebileng ea lihlopha tse 3 tsa tse 20.
2. Mochine o nang le lihlopha tse peli tse 30 tsa matsoho.
3. Lihlopha tse nang le baraka ba 'mele mahetleng a lihlopha tse 4 tsa 25.