Hlahloba ts'ebetsong ho haha sefubeng, matla le letsoho la mahetla ka khatello e tlaase e kopaneng
Hlahloba ho sutumetsa ke tsela e ntle ea ho qala kemiso ea ts'ebetsong haeba u thatafalloa ho etsa ts'ebetsong ea motheo . Boikoetliso bona bo ntse bo lebisa mesifa ea sefubelu (e kholo le e nyenyane ea pectoralis) empa e beha khatello ea kelello e fokolang liphatleng tsa hau mme e fokotsa boholo ba boima ba 'mele oo u bo phahamisang. Hlahloba ho sutumetsa ho ka etsoa hohle kae kapa kae. Sohle seo u se hlokang ke sebaka se tsitsitseng se kang deske, lerako kapa thepa e 'ngoe hape, le metsotso e seng mekae.
Hlahloba ho sutumetsa ke ho sekisetsa ho phethahetseng haeba u fumana hore ho thata ho sututsa ka ho fetisisa, kapa u thatafalloa ho theohela fatše (le ho khutlela hape) kapa bakeng sa ba nang le mahetleng, matsoho kapa matsoho a matsoho. Etsa hore li-push-up li ka u lumella hore u tsoele pele ho tloha "ho suthela" habonolo ho tloha sebakeng se batlang se eme ka lerako ebe o fallela ka holim'a counter, kapa tafoleng, setulo se tiileng, 'me qetellong ho ea mohato o tlase kapa benche. Tsamaiso ena e bonolo e lebisa mesifa e kholo ea sefubeng, e kholo le e nyenyane ea pectoralis.
Ho phaella tabeng ea ho sebelisa sefubeng, ho sekamela ho qobella ho kenya mahetleng (deltoid), matsoho (triceps) hammoho le lethathamo le lelelele la mesifa ho pholletsa le abs, morao, letheka le maoto a etsang lintho tse tsitsitseng le ho thibela ho phunyeha kapa ho koala mokokotlo oa mokokotlo nakong ea mokhatlo. Ho sebelisa mohato o fokolang le ka boomo ho ka khoneha ho kenya letsoho la hau 'me ho ka sebelisoa e le karolo ea mokhoa o motle oa ho ikoetlisa pele o ikoetlisa kapa ho ikoetlisa ka morao.
Boima ba ho sekamela
Hobane u ka fetola habonolo bophahamo ba ntho eo u e qobellang ho tloha ha u ntse u matlafala u ka etsa liphetoho tse nyenyane, 'me ha nako e ntse e ea o tla khona ho sututsa ho tloha fatše. Sena se phethahetse bakeng sa ba qalang, ho motho leha e le mang ea etsang boipheliso ba 'meleng le mahetleng, kapa esita le batho ba baholo ba hlokang ho haha matla a' mele e le hore ba ntlafatse boleng ba bona ba bophelo le boipuso.
U ka qala ka lerako, 'me beke le beke u fallela haufi le fatše ho fihlela u ntse u etsa li-push-up tsa motheo. Ho tloha moo u ka sebetsana le tsela ea hau ea ho fokotsa ho tsuba ha u hloka matla a mangata.
The Wall Push Up
Tataele e nyenyane e mabifi e qobella ho etsoa ho sebelisa lebota ho etsa hore e kenyelletsoe. Ke sebelisa boikoetliso bona le batho ba bangata ba hōlileng ba qalang ho tloha ho zero le ho haha. Tsela ea ho e etsa ka nepo:
- Ema u talimile lerako, u e-na le maoto a hao maoto a seng makae leboteng.
- Itšetleha ka hanyenyane ebe u beha matsoho leboteng feela ho feta bophara ba mahetla.
- Qoba sebaka se seholo. Ho hasanya matsoho a hau haholo ho tla fokotsa mekhoa ea ho ikoetlisa le ho fokotsa katleho e akaretsang.
- Butle-butle u kenye likhahlo ka boomo ebe o fallela haufi le lebota kamoo ho ka khonehang.
- Butle-butle 'me u itšetlehe ka boomo leboteng ho fihlela lilomo tsa hao li otlolohile, empa ha li koalehe.
- Khuta hape ka makhetlo a 20 ho haha matla le mamello.
- Ha boikoetliso bona bo ba bobebe haholoanyane, qala ho theola sebaka seo u se sebelisang, joalokaha ho boletsoe ka tlase.
The Basic Incline Push Up
Tsela e tloaelehileng ea ho itšireletsa e etsoa ka benche, tafole kapa sebaka se seng se tiileng se ka bang bophahamo ba limithara tse tharo. Mokhoa oa ho etsa mokhoa ona ka mokhoa o nepahetseng ke ona:
- Ema u shebane le benche, tafoleng, kapa moeling oa bethe (sheba ka holimo setšoantšo).
- Beha matsoho a hau karolong ea benche feela ka bophara ho feta bophara ba mahetla.
- Tlisa maoto a hao e le hore matsoho a hao le 'mele oa hao o otlolohe ka ho feletseng.
- Hlahloba hore matsoho a hau a lekana le 'mele oa hau.
- Etsa mokhatlo ona ha u ntse u boloka 'mele oa hao o otlolohile,' me u khumse likhapha tsa hao ho theohela sefubeng butle-butle moeling oa bench.
- Hape, boloka 'mele oa hao o tiile ho pholletsa le mokhatlo.
- Khutlela sebakeng sa qalo ka ho sutumetsa 'mele oa hau ho tloha bencheng ho fihlela lilomo tsa hau li atolosoa, empa ha li koalehe.
- Tsamaea le ho pheta-pheta ho tsitsitseng.
Litlhahiso:
Ha u ka etsa tse 20 kapa ho feta, u ka 'na ua batla ho fokotsa bophahamo ba benche, qala ho tloaelehileng, ho theohela fatše, kapa leka ho etsa hore ho sekamela ho phahame sebakeng se sa tsitsitseng, joaloka bolo ea botsitso , kapa Bosu ball e tsoele pele.
Ho phaella moo, u ka li etsa ka leoto le le leng le phahamisitsoe fatše ho phephetsa matla le ho leka-lekanya.