Haeba u qala lenaneo la boikoetliso, ke khopolo e ntle ho theha litekanyo tse fokolang tsa motheo e le hore u ka latalla tsoelo-pele ea hau 'me u netefatse hore u fumana liphetho. Ho nka litekanyo tsa hau, ho etsa litekanyetso tsa ho phomola ha pelo le / kapa ho fumana mafura a 'mele oa hao ke libaka tse ntle ho qala, empa ho thoe'ng ka ho ikoetlisa?
Liteko tsa ho ikoetlisa ke tsela e ntle ea ho lekanya hore na u hokae le tlhahlobo ea pushup ke ntho eo ue ratang ka ho fetisisa ea barupeli hobane ke mokhoa o bonolo oa ho lekanya mamello ea hao le matla a 'mele oa hao.
Li-pushups li kenyelletsa hoo e batlang e le mesifa eohle ea 'mele oa hao, ho kenyeletsa sefuba, mahetleng le triceps le abs le morao ho sebetsa e le li-stabilizers. Haeba u li etsa ka menoana ea hau, u etsa hoo e batlang e le mesifa e 'ngoe le e' ngoe 'meleng, o etsa hore ho be le mokhoa o mong o sebetsang ka ho fetisisa le o sebetsang ka ho fetisisa oo u ka o etsang.
Hase feela hoo, empa ho etsa tlhahlobo ea pushup hangata ho u fa liphello tse hlakileng tseo u ka li latelang. Ka ho lahleheloa ke boima ba 'mele, liphello tsa hau li tla fetoha' me hangata o tlameha ho emela libeke kapa likhoeli ho lahleheloa ke boima ba 'mele. Ka ho sebelisa tlhahlobo ena ea pushup, u ka bona hore na u matla hakae le hore e ka 'na ea e-ba ntho e' ngoe hape e u susumelletsang hore u tsoele pele.
Tsela ea ho Etsa Tlhahlobo ea Pushup
Tlhahlobo ea pushup e etselitsoe ho theha motheo oa ho mamella mamello le matla a mmele a ka holimo. Hang ha u fumane lintlha tsa hau, nka tlhahlobo hape libeke tse 4-6 ho latela tsoelo-pele ea hau.
Ka ho eketsa pushups lenaneong la hao la kamehla la ho ikoetlisa le ho sebetsa matla a 'mele oa hau, o ka eketsa palo eo u ka e etsang ka mor'a nako.
Haeba u sa khone ho etsa pushups e hlalositsoeng ka tlase, leka phetolelo e fetotsoeng ka mangole fatše 'me u boloke tlaleho ea hore na u ka etsa joang ka fomu e ntle, u sebetse ho ntlafatsa palo eo le ho sebetsa ho ea ka ho eketsehileng liphetolelo tse tsoetseng pele.
- Qala ka metsotso e 5-10 ea cardio ho futhumatsa mesifa
- Bakeng sa banna: E-ba boemong ba pushup matsohong le menoaneng . Matsoho a lokela ho ba ka mahetla-bophara bo arohane, khutlela ka ho toba le hlooho.
- Bakeng sa Basali: E-ba boemong ba pushup matsohong le mangole . Matsoho a hau a lokela ho ba ka mahetla-bophara bo arohane 'me mokokotlo oa hau o lokela ho otloloha ha hlooho ea hau e phahame.
- Ka tlaase ho pushup, ho khumama le ho theoha ho fihlela senate se ama moko. Mokokotlo oa hau o lokela ho ba o otlolohileng le o thata ka ho fetisisa mokhatlong oo 'me mpa ea hau ha ea lokela ho ama mathe.
- E-ea sebakeng se otlolohileng sa letsoho.
- Tsoela pele ho etsa pushups e ngata kamoo u ka khonang ka mokhoa o motle ka lebelo le tsitsitseng.
- Emisa tlhahlobo ha u ntse u khathatseha kapa haeba mokhoa oa hau o theoha.
- Sebelisa tafoleng e ka tlase ho fumana lintlha tsa hau, tse thehiloeng palo ea litekanyetso tseo u ka li etsang ka mokhoa o latellanang ntle le phomolo.
Letlapa: Pushup Fitness Test Results
| Basali | Lilemo tsa 20-29 | Lilemo tsa 30-39 | Lilemo tsa 40-49 | Lilemo tsa 50-59 | O lilemo li 60-69 |
| E ntle haholo | 30 | 27 | 24 | 21 | 17 |
| Hantle haholo | 21-29 | 20-26 | 15-23 | 11-20 | 12-16 |
| E ntle | 15-20 | 13-19 | 11-14 | 7-10 | 5-11 |
| E leeme | 10-14 | 8-12 | 5-10 | 2-6 | 2-4 |
| Ntlafatso ea Litlhoko | 9 | 7 | 4 | 1 | 1 |
| Banna | |||||
| E ntle haholo | 36 | 30 | 25 | 21 | 18 |
| Hantle haholo | 29-35 | 22-29 | 17-24 | 13-20 | 11-17 |
| E ntle | 22-28 | 17-21 | 13-16 | 10-12 | 8-10 |
| E leeme | 17-21 | 12-16 | 10-12 | 7-9 | 5-7 |
| Ntlafatso ea Litlhoko | 16 | 11 | 9 | 6 | 4 |
Ho fihla Pushups ea Toe
Ha litlhapi li le mangole li ntle ho ba bangata ba rona, ke maikutlo a mantlha a ho sebetsa ho etsa pushups e feletseng mme ho na le lintho tseo u ka sebetsang ho tsona ho etsa hore seo se etsahala.
Liphetho tse ling feela:
- Leka ho tsuba - Ka mokhoa ona, u qala ho robala ka mpeng, matsoho mahlakoreng le maotong. Hona joale, itšireletse ka ho feletseng, ebe u khumama fatše ho theohela fatše. Sena se u thusa hore u hahe matla a mantlha le a 'mele holimo ntle le hore u lokela ho etsa lintho tse fapaneng ka maoto, haeba ho le thata haholo ho uena.
- Leka ho qeta nako e 'ngoe le e' ngoe e phethehileng ka nako e 'ngoe le e' ngoe ea ho ikoetlisa - Nako le nako ha u etsa ho ikoetlisa 'meleng ka pushups, leka e' ngoe ka menoana ea hau. Kemiso e 'ngoe le e' ngoe ea boithapollo, leka ho eketsa lejoe le leng le le leng ho phunyeletsa pele o khutlela mangole le ho qeta sete.
Ntho ea sebele ke ho tsitsisa ho feta ntho leha e le efe, ka hona etsa bonnete ba hore u etsa pushups bonyane ka makhetlo a mabeli ka beke ho haha matla le mamello.
Mohloli:
Koleji ea Amerika ea Meriana ea Meriana. (2006). Litaelo tsa ACSM bakeng sa teko ea ho ikoetlisa le lengolo la ngaka. Baltimore, MD: Lippincott Williams le Wilkins.