Hlahloba 'mele oa Hao o Phahameng ka Tlhahlobo ea Push Up

Tlhahlobo ea ho ikoetlisa ka tsela e bonolo ke tsela e bonolo ea ho hlahloba tsoelo-pele ea ho ikoetlisa

Ho tsuba ha se feela mokhoa o motle oa ho haha ​​matla a 'meleng le mamello, empa ke tsela e ntle ea ho hlahloba matla a hao a' meleng matla le mamello.

Tlhahlobo ea ts'oaetso ke teko ea motheo ea boikoetliso e sebelisoang ke matichere, barupeli le baatlelete ho hlahloba ho phela hantle 'meleng le ho hlahloba tsoelo-pele nakong ea matla le koetliso ea' mele. Tlhahlobo ena e bonolo e thusa hore u bapise 'mele oa hao oa' mele le mamello ea mmele ho ba bang ba lilemo tsa hau le bong le ho hlahloba lenaneo la hau la ho ikoetlisa ka nako.

Ke Hobane'ng ha ho Tšoenyeha ka 'Mele o Phahameng Matla le Mamello?

Matla le mamello meleng ea 'mele o ka holimo , haholo-holo sefubeng, mahetleng, triceps le mantlha ke pontšo e ntle ea ho ikoetlisa ka kakaretso. Koetliso ena e bonolo e etsa mesifa ho pholletsa le 'mele oohle - ho tloha hloohong ho ea monoaneng - e le ho boloka boemo bo thata. Matla le mamello ea 'mele e ka holimo ke ea bohlokoa ho baatlelete ba kang ba sesang, ba nyolohelang marulelong, kapa ba nang le lifofane ba batlang matla le matla matsohong le mahetleng ho etsa hantle le ho qoba kotsi. Empa 'mele o matla o ka holimo o bohlokoa hape ho bohle ba batlang ho etsa mekete ea letsatsi le letsatsi, e kang ho jara thoto kapa ho nka bana, ba phutholohile ebile ba sa kotsing kotsi.

Matšoao a Mantlha a Sebelisitsoeng Nakong ea ho Phunya

• Mahetla (Deltoid Anterior le Mediedi))
• Sefuba (Pectorals)
• Ka morao ho Ntoa e ka Holimo (Triceps)

Tsela ea ho etsa Tlhahlobo ea Push-Up

Ha u ntse u etsa li-push-ups, u phahamisa hoo e batlang e le karolo ea 75 lekholong ea boima ba 'mele oa hao.

Ho sebelisa boemo bo hlophisitsoeng bo ntseng bo fetoha ho fokotsa chelete ena ho hoo e ka bang 60% ea boima ba 'mele bohle ba' mele.

Teko ea Tlhahlobo ea Tlhahlobo

• Etsa nako e khutšoanyane pele u etsa tlhahlobo ea boikoetliso.
• Qala boemong ba ho sutumelletsa matsoho le menoana e nang le matsoho a mahetla ka bophara 'me likhahla li atolose ka botlalo.
• Ha u ntse u tsamaea molomong o otlolohileng ho tloha menoaneng ho ea fihla mahetleng, 'me ho mahetleng, theola' mele oa hao o ka holimo e le hore litlhaka tsa hao li khumame ho likhato tse 90.

• Khutlela ho fihlela sebakeng sa qalo.
• Eo ke phetoho e le 'ngoe.
• Tsoela pele ka foromo ena 'me u phethe pheta-pheta tse ngata kamoo ho ka khonehang ntle le ho fola.
• Ngola palo e feletseng ea likotlolo tse feletseng tse phethiloeng.

E fetotsoe Push Up-Test
Tlhahlobo e fetotsoeng ea teko e sebelisetsoa basali, ba atisang ho ba le matla a seng makae a matla a 'mele ho feta banna. Tlhahlobo e etsoa ka tsela e ka holimo, empa e sebelisa boemo bo fetoletsoeng, "ka knee".

• Etsa nako e khutšoanyane pele u etsa tlhahlobo ea boikoetliso.
• Qala ka boemo bo hlophisitsoeng bo hlophisitsoeng, matsohong le mangole ka matsoho lehetla ka bophara le lihlopha ka ho feletseng.
• Theola letheka, 'me u tsamaise matsoho ho fihlela u etsa mola o otlolohileng ho tloha mangole, ho ea lethekeng, le mahetleng.
• Ha u ntse u lula u otlolohile ho tloha mangole ho ea mahetleng, theola 'mele oa hao o ka holimo e le hore litlhaka tsa hao li khumame ho likhato tse 90.
• Khutlela ho fihlela sebakeng sa qalo.
• Eo ke phetoho e le 'ngoe.
• Tsoela pele ka foromo ena 'me u phethe pheta-pheta tse ngata kamoo ho ka khonehang ntle le ho fola.
• Tlaleha palo e feletseng ea phallo ea ho fetola e feletseng e phethiloeng.
  

Tsela ea ho Etsa Lintlha Kotsing ea Litholoana tsa Tlhahlobo ea Boleng

Kamora 'teko ea hau e feletseng, teko, bapisa liphetho tsa hau ho lits'ebeletso le likhothatso tsa lilemo tsa hau le tekano le tafoleng e latelang.

E le hore u hlahlobe tsoelo-pele ea hao ea koetliso, u ka etsa tlhahlobo ea push-up libeke tse 8 ho isa ho tse 12.

U batla ho eketsa lintlha tsa hau? Leka malebela ana a bonolo bakeng sa Ho Etsa ho Eketsehileng ho Hlakola

Mohloli:

McArdle WD le al, Bohlokoa ba Physiology, 2000, 2006. E hatisoa ke Lippincott Williams & Wilkins.

Hlakola Liphello tsa Teko ea Boits'oaro