Pushups ke boikoetliso bo bongata ba 'mele bo matla, ho haha matla le mamello ka sefuba, mahetleng le matsoho,' me motsoako o ka tlase le 'mele o tlaase e le o tsitsitseng. Pushups ke mokhoa o ratehang oa ho ikoetlisa, ho sa tsotellehe hore na u tsamaeang u se na thepa kapa u batla boikoetliso bo tla chesa mesifa ea hao ea mesifa, ho tšela mali maling a hao le ho u lokisetsa mosebetsi o tla tla. Li ka ba karolo ea bohlokoa ea kemiso leha e le efe ea koetliso ea matla hobane e sebetsa lihlopha tse ngata tsa mesifa, eu fa ho hongata ho tsoa koetliso ea hau ka nako e fokolang. Ho molemo le ho feta, ho na le mefuta-futa e mengata hoo hoo e batlang e le mang kapa mang, ho qala ho li-exercisers tse tsoetseng pele, a ka fumana phetolelo e ba sebetsang.
Bothata ba Pushups
Ha li-pushups li le boikoetliso bo babatsehang, ho bonolo ho etsa liphoso le ho beha 'mele oa hao kotsing bakeng sa kotsi le bohloko ka ho li etsa hampe. Pushups e hloka matla a mangata a 'mele holimo hammoho le motsoako o matla haholo oa ho khomarela' mele oa hau ha u ntse u nyoloha le ho theoha. Haeba u se u le mocha oa pushups, ho ka 'na ha hlokahala hore u qale ka ho fetoloa ho matlafatsa le ho mamella le ho sebelisa mokhoa oa hau.
Sehlooho sena ka mehato se hlalosa se seng le se seng seo u se hlokang ho tseba ka pushups: Joang ho li etsa ka tsela e nepahetseng, ho fapana, liphetoho, mekhoa e meng le liphoso tse kenyang khatello e eketsehileng 'meleng oa hau.
Mohato o le mong, re tsepamisa mohopolo litabeng tsa setso.
Mohato ka Mehato: Pushups
- Qala matsoho a hao ka mangole, u beha matsoho fatše ka bophara ba lehetla, likarolo tsa palema.
- Eketsa maoto ka ho toba, u phomole liotleng tsa hao. Etsa bonnete ba hore matsoho a hau a le tlas'a mahetla (eseng pele).
- Etsa botebo le maoto a hao hore u kokotse molumo 'me u boloke molala ka tsela e sa keneleng lipolotiking e le hore' mele oa hao o otlolohe ho tloha holimo ho hlooho ea hao.
- Etsa likhahla, u li lumelle hore li hlahise ka mahlakoreng, 'me li theole' mele oa hao ho fihlela nko e ama fatše. Boloka torso ea hao e tiile 'me u qobe ho qhaqha bohareng kapa ho pikisa letheka.
- E-ea fatše ho itšusumetsa ho khutlela boemong, ho tsoelapele ho boloka lehare le maoto. Tetela hohle, empa u se ke ua koala lihlopha ka holimo ho mokete ona.
- Tsoela pele ho tsamaea le ho theosa ka phallo e phallelang, u qobe ho ema ka holim'a mokha ona.
- Haeba u sa khone ho falla ntle le ho phahamisa letheka kapa ho phunyeletsa bohareng, leka ho fetola 'me butle-butle u sebetse ho fihlela litlamong tsa setso.
Liphetoho tsa Pushup bakeng sa Phephetso le Matla
Ho eketsa mefuta e fapa-fapaneng ho pushups ea hau ho tla u thusa ho kenya letsoho sefubeng, mahetleng, matsoho le mantlha ka litsela tse sa tšoaneng le ho eketsa ntlha e ncha thupelong ea hau. Ka tlaase mona ho na le likhopolo tse 'maloa tse ncha tsa hore na u ka fapanya pushups ea hau joang:
- Fetola letsoho la hau ka letsoho - Tsela e nyenyane ea pushup (matsoho a ka bang bolelele ba lisenthimithara tse 2-3) e tla kopanya tse ling tsa triceps ha ho e-na le bophahamo bo bongata (matsoho a maholo ho feta mahetleng) ho tla hatisa karolo e ka ntle ea sefubeng.
- Pushups on the Ball - Leboto le ka fana ka ts'ehetso e eketsehileng haeba u e boloka e le tlas'a likhama kapa u eketsa matla ha u phallela ho ea ka menoana ea hau.
- Pushups - Hands on the Ball - Boikoetliso bona bo tsoetseng pele bo tla etsa hore matsoho a hao a sisinyehe ho boloka 'mele oa hao o lumellane hantle. Hlokomela tlhokomelo e eketsehileng le ena.
- Hlahloba Pushups - Ho phahamisa matsoho ho fetola matla a khoheli, ho beha khatiso ho karolo e ka tlase ea sefuba le ho fokotsa palo ea boima ba 'mele eo u e phahamisang.
- Pushups e tsitsitseng - Ka ho phahamisa matsoho, o eketsa mojaro ka letsoho le le leng, e leng ho eketsang matla.
- Pushups le Med Ball Rolls - Ho phahamisa letsoho holim'a moriana oa meriana ho eketsa matla, 'me ho hula bolo ka matsoho ho isa letsoho, ho eketsa ntlha e matla.
- Divebomber Pushups - Tsena li matla ebile li phephetsa, tse hlokang lehetla le matla a mantlha ha u ntse u theohela fatše le bakeng sa pushup e matla.
- Pushups e nang le Plank Side - Pushup ena e kenyelletsa ho potoloha ka lepolanka le lehlakore, ho hatisa ntlha ea motheo.
- Ho hanyetsa Pushups - Ho eketsa lebotho la ho hanyetsa ho tla eketsa tsitsipano nakong ea mekhahlelo ka bobeli ea mokhatlo.
- Pushups ka BOSU Tekanyo ea ho lekanngoa - Ho phahamisa maoto sebakeng se sa tsitsang sa dome ho tla phephetsa matla a hau hammoho le botsitso le botsitso ba hau.
- Pushups e tsamaeang - Leka pushup ka letsoho le le leng holim'a poleiti ea pampiri 'me u tsamaee matsoho ka lehlakoreng le leng e le hore lehlakoreng le leng le le sepeng bakeng sa pushup e' ngoe.
- Med Ball Pushups - Ho itšireletsa holim'a moriana oa meriana ho tla phephetsa botsitso ba hau mme o kenye letsoho la triceps.
- Pushups Seesaw Ball - Sena se hatisa li-triceps hammoho le sefuba.
- Tlhahlobo e le 'Ngoe ea Pushup - Mosebetsi ona o lebisitsoeng o tobana le mathata a triceps hammoho le motheo.
Ho ekelletsa Pushups ho Your Workouts
Haeba u sebedisa lipakeng tse bohareng kapa tse tsoetseng pele, khetha pushups e fapaneng ho isa ho e 3 (e kang pushup e tloaelehileng, pushup e fokolang le ho fokotseha ho fokotseha), ho etsa se seng le se seng bakeng sa lihlopha tse 1 ho isa ho tse tharo tsa li-10 ho ea ho tse 16. Haeba u qala ho qala, qala ka boikoetliso bo le bong (joaloka pushups e fetotsoeng kapa pushups ea lerako) 'me u etse li-1 ho isa ho tse 2 tsa mekhoa ea 10 ho ea ho ea 16. Li-pushups li ntle haholo qalong ea sefubeng sa hao kapa mosebetsing o moholo oa ho ikoetlisa ho futhumatsa mesifa le ho phalla mali.
Liphetoho tsa Pushup
Haeba ha o e-s'o sebetsane le pushups pele, kapa e se e le nako e telele, u ka 'na ua batla ho qala ka phetoho e tla u lumella hore u tsamaee, u matlafatse' me u boloke 'mele oa hao o sireletsehile. Hopola hore esita le liphetoho li ka 'na tsa se ke tsa sebetsa ho e mong le e mong. Haeba u utloa bohloko, tlohela boikoetliso 'me u nkele sebaka se fapaneng kapa leka e' ngoe ea mekhoa e meng e ka tlaase mona.
- Pushups ea lerako - Pushups ea fatše e hloka hore u phahamise palo e kholo ea boima ba 'mele oa hao ho feta lerako la lerako, e leng se u lumellang hore u sebelise mokhoa oa hau ntle le ho pholletsa le torso. U ka boela oa leka ka litepisi tsa litepisi kapa tse ling tse phahamisitsoeng ho fokotsa boima ba 'mele boo u bo phahamisang.
- Phetoho ea Incline Pushups e fetotsoeng - Ha u se u tseba litseliso tsa lerako, eketsa matla ka ho leka ts'ebetso e fetotsoeng pushup, 'mele o phahameng o phahamisitsoe mohato kapa sethaleng.
- Pushups Knees Your Knees - Ho nka pushups fatše fatše ho eketsa matla le phephetso. Kantle le ho phahama, 'mele oa hao o ka holimo o tla sebetsa ka thata haholo.
- BOSU Pushups - Haeba o batla bothata bo bongata, ho sebelisa BOSU ho tla eketsa botsitso ba mokhatlo oo, ho hloka hore mesifa ea hau e ka sehloohong le ea stabilizer e hlasele holimo.
Ho qoba bohloko ba letsoho
Tlhahlobo e tloaelehileng ea bothata e ka 'nang ea e-ba teng nakong ea pushups ke bohloko ba letsoho. Haeba u se u ntse u e-na le mathata le lihlopha tsa hao (tse kang carpal tunnel syndrome), pushups e ka mpefatsa bothata. Haeba u fumana bothata bona, leka lintlha tsena tsa ho qoba bohloko ba letsoho:
- Abela boima ba hau boemong bo botle : Nakong ea pushups, leka ho abela boima ba hao boima ka letsoho ho e-na le serethe sa letsoho la hao.
- Sebelisa li-barbete kapa li-bars tse pushup : Ho boloka li-dumbbells kapa ho sebelisa li-bars tsa pushup ho ka u lumella hore u boloke lihlopha tsa hao li otlolohile nakong ea pushups ea hau.
- Sebelisa li-knuckles : Ntho e 'ngoe e ka etsoang ke ho etsa li-pushups li-knuckles. Etsa letsoho 'me u phomole matsoho holim'a li-knuckle tsa hau. Etsa bonnete ba hore o sebelisa moferefere, o khabisitseng holim'a metsi, 'me ho totobetse hore o qoba sena haeba o utloisa bohloko.
- Tšoaea sekoti sa hau : U ka boela ua nka boima ba matsoho a hau (le ho sireletsa mokokotlo oa hau ka morao) ka ho hula theoha le ho boloka mokokotlo oa hau o tiile le o tiileng ho pholletsa le mokhatlo. Haeba u sa khone ho etsa joalo, fallela ho fapaneng habonolo.
Liphoso tsa Pushup: Ho qhoqha bohareng
Bothata bo tloaelehileng ka ho fetisisa boo ke bo bonang ka pushups ke ho qhaqha bohareng kapa ho se phunyeletse hantle le ho boloka mokhotho o thata ho pholletsa le mokhatlo. Pushups e hloka matla a lekaneng ho abs le morao mme ho lumella ho pholletsa le bohareng ho ka baka bohloko ba morao 'me, ha e le hantle, boemong bo bobe.
Ho senya Ntho ea Hao
Ho itloaetsa ho senya mokokotlo oa hau 'me u etse bonnete ba hore u na le matla a ho tšoara maqhubu a hao bakeng sa pushups, qala ka boikoetliso bo entsoeng ka lepolanka. Qala ka mahlahahlaha le mangole, u theola letheka e le hore o otlolohile ho tloha hloohong ho ea mangole. Tšoara ka thata ho tšoara maqhubu a hao, mahlo a shebahalang ka pele. Leka ho etsa sena ka pel'a seiponeng ho netefatsa hore letheka ha le phahametse haholo (ke hore, joalo ka maemo a mane).
Haeba u ka khona ho sebetsana le lepolanka le fetotsoeng ha u ntse u senya abs, etsa se tšoanang matsohong a hao ho e-na le likhapha tsa hao. Hape, etsa bonnete ba hore torso ea hao e thata 'me' mele oa hao o otlolohile.
Haeba u khona ho tseba seo, leka ho fetela pushup ka mangole, u etsa bonnete ba hore o boloka molumo o thata. Haeba u fumana u tlohela ho tsamaea ka tlaase ho mokete ona, ikoetlisa liketso tsa hau tsa plank, u tšoere e mong le e mong metsotsoana e 20-60 ka nako ea ho haha mamello le matla. U ka boela ua khutlela phetohong e bonolo ho fihlela o khona ho hatela pele.
Liphoso tsa Pushup: Ho etella pele ka Chin kapa ho lahla Hlooho
Liphoso tse ling tse tloaelehileng tsa liphoso li akarelletsa ho etella pele ka lesea kapa ho tlohela hlooho, tseo ka bobeli li nkang molala ka tsela e sa keneleng lipolotiking 'me, kahoo, li sekisetsa mokhoa oa hau. Ho bonolo ho lahla boemo ba hlooho ea hau ha u tsepamisitse maikutlo linthong tse ling tse ngata, haholo-holo ha u khathala. Sepheo sa hau e lokela ho ba ho sebelisa foromo e phethahetseng bakeng sa pushup e 'ngoe le e' ngoe. Hang ha karolo efe kapa efe ea 'mele oa hao e hlōleha, ke nako ea ho phomola kapa ho fallela phetoho e bonolo.
Foromo e ntle ea pushup e akarelletsa ho boloka hlooho ka ho se tsamaisane le 'mele. Seo se bolela hore o batla hore hlooho ea hlooho ea hau e lebise leboteng le fapaneng, mahlo fatše. Haeba o khona ho bona menoana ea hau kapa lerako ka pel'a hau, hlooho ea hau ha e lumellane.
Liphoso tsa Pushup: Li-Elbows le Lintho Tse Eketsehileng
Phoso e 'ngoe eo ka linako tse ling re e etsang nakong ea pushups e koala lintlheng tse ka holim'a mokha ona. Boholo ba rona re etsa sena ha re khathetse 'me, re tsielehile ka khefu, re koala manonyeletso, a fanang ka mekhetho e nyenyane. Ka bomalimabe, ha ho mohla ho na le maikutlo a matle ho koala manonyeletso nakong ea boikoetliso leha e le bofe, kaha seo se ka beha khatello e matla haholo manonyeong 'me e ka baka bohloko le kotsi.
Nakong ea pushups, ho koala likhahla ho ka u fa phomolo e khutšoanyane, empa ho boetse ho nka khatello ea kelello mesifa ea hau ebe e e beha liphatleng tsa hau. U ka qoba sena ka, pele, ho boloka likhahla tse nyenyane ka har'a lihlopha tse ka holimo ho mokete ona. Ntlha ea bobeli, etsa hore pushups e liehe, e laoloe le ho phalla ho tloha ho e mong ho ea ho e latelang. Haeba u khathetse hoo u ka qobang ho koala likhahla, nka khefu kapa leka ho fetoha habonolo.
Liphoso tse ling tse tloaelehileng tsa Pushup
Ntle ho liphoso tse tloaelehileng tsa fomu, ho na le lintho tse ling tse seng kae tseo u lokelang ho li ela hloko:
- Sebaka sa matsoho se fosahetseng : Ho na le litsela tse 'maloa tsa ho beha matsoho nakong ea pushups; ho tšoaroa ka tsela e tloaelehileng, ho tšoaroa ka tsela e pharaletseng, ho tšoaroa ka mokhoa o moqotetsane, ho tšoaroa ka letsoho, joalo-joalo. Phoso e tloaelehileng, leha ho le joalo, e beha matsoho haholo, a ka hatellang mahetleng. Ho sa tsotellehe hore na u khetha hokae, etsa bonnete ba hore matsoho a hao a eme ka lekanang le mahetleng le sefubeng ho e-na le tlas'a molala kapa sekoti.
- Ho fokotsa halofo tlaase : Haeba u fumana ho le thata ho etsa phoso, karabo e tloaelehileng ke ho qoba ho theosa hohle. Ho fetola mokoloko oa hau ka linako tse ling ho ka ba ntho e ntle empa, haeba likarolo tsohle tsa hau li kenyelletsa halofo ea mokha ona, fetohela phetolelong e bonolo e lumellang hore u tsamaee hohle le ho khutlela morao.
- Rolling on the ball : Ha ho etsoa li-pushups le 'mele o ka tlase, ho bonolo ho lumella bolo hore e tsoele pele kapa ho khutlela ho' thusa 'nakong ea pushup ea hau. Sebelisa motsoako oa hau le maoto a hao ho tlama 'mele oa hao ka bolo e le hore, ha u ntse u nyoloha le ho theoha, bolo ha e sisinyehe.
- Lintho tse ka holimo : Ha mokhathala o phahame, u ka fumana 'mele oa hao o hlōleha libakeng tse' maloa - phallo e senyang, e theohile hloohong, e koala likhahlo 'me e emisa tsamaiso e ka tlaase ho eona. Hopola hore ho emisa kapele, kapa ho fetola phetoho e bonolo, ho molemo ho feta ho tsoelapele ka mokhoa o mobe.
Lisebelisoa
Lekhotla la Amerika la ho ikoetlisa. (2003). Manual ACE Personal Trainer, Khatiso ea 3. San Diego, CA: Mokhatlo oa Amerika oa ho ikoetlisa.
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.
Cogley RM, Archambault TA, Fibeger JF, le al. Ho bapisa mokhoa oa mesifa o sebelisang libaka tse fapa-fapaneng tsa letsoho nakong ea boikoetliso bo matla. J Strength Cond Res. 2005 Aug; 19 (3): 628-33.