Kaofela ka Push-UPS: molemo, kotsi, haholoholo moralo oa thuto. 21 sutumelletsa baholo ka sifco!

Pushups ke ho ikoetlisa ka boima ba 'mele oa hae, e leng senotlolo sa kholo ea mesifa ea mmele o kaholimo. Li-squats tse tloaelehileng ha li ntlafatse mamello ea hau feela ebile li matlafatsa lihlopha tsa mesifa ka bomong, empa hape e thusa ho hlahisa 'mele kaofela ka botlalo.

U batla ho ithuta ho etsa li-push-UPS, ho batla leano le itokiselitseng le mokhoa o nepahetseng oa ho sutumetsa-UPS? Kapa u batla feela ho ithuta ka katleho ea boikoetliso bona? Re u fa tataiso e felletseng ea ho sutumelletsa-UPS sengoloeng se le seng hape le thuto ea mohato ka mohato ea hore na u ka ithuta ho etsa li-push-UPS joang ho tloha qalong.

Push-UPS: mokhoa oa ho etsa ka nepo

Push-UPS ke tahlehelo ea boima ba 'mele e tsebahalang haholo. Ha e sebelisoe thupelong ea matla feela, empa koetlisong ea plyometric, crossfit, Pilates, kallanetika esita le yoga. Joalo pushups tsa ho feto-fetoha ha maemo hlalositse ha bonolo. Push-UPS e thusa ho kopanya lihlopha tsohle tsa mesifa ho tloha molaleng ho ea menoaneng, haholo-holo ho matlafatsa mesifa ea sefuba, lebanta la mahetla, li-triceps le abs.

Ho na le mefuta e fapaneng ea li-UPS tse sutumetsang, empa pele re fetela liphetohong tse rarahaneng tsa boikoetliso bona, a re utloiseng mokhoa oa ho etsa pushups ea khale. Mokhoa o nepahetseng oa boikoetliso ha se litholoana tse ntle feela le mesifa ea boleng, empa hape fokotsa kotsi ea likotsi nakong ea koetliso.

Mokhoa o nepahetseng nakong ea li-push-UPS tsa khale:

  • 'Mele o theha mola o otlolohileng, noka ha e nyolohe ebile ha e kobehe.
  • Mesifa ea mpa e tsitsipane, empa ho hema ha ho liehe.
  • Hlooho ha e nke lehlakore, ha e shebe fatše, empa ha e shebelle holimo.
  • Liatla li ka tlasa mahetla ka kotloloho, u se ke oa ea pele.
  • Liatla tsa hau li shebile pele, li bapile.
  • Litseko li potoloha ka morao ho likhato tse 45, ha li beoe lehlakoreng.
  • Ha inhale e koba litsoeng ebe e theola 'mele ka ho lekana fatše, boloka' mele o otlolohile.
  • Li-pushup li etsoa ka botlalo bo felletseng, ke hore, 'mele o theoloa ka tlase kamoo ho ka khonehang. Litsoeng li lokela ho theha sekhutlo se nepahetseng.

Mokhoa ona ke oa khale-push-UPS e thusa ho sebetsa mesifa mahetleng, sefuba le triceps.

Li-pushup li kenyelletsa lihlopha tse 'maloa tsa mesifa. Boikoetliso bona bo u fa monyetla oa ho etsa mesifa eohle ea lebanta la mahetla le mesifa e menyenyane ea botsitso ea lehetla. Hape pushups ho tloha mangoleng le hlahisa matla le ho saroloha ha mesifa ea mahetla, e leng bohlokoa haholo hobane lenonyeletso la lehetla ha lea tsitsa ebile le sekametse ho tloheng le ho tsoa likotsi.

Li-pushup li thusa ho hlahisa lihlopha tse latelang tsa mesifa:

  • Mosifa o moholo oa pectoralis
  • Deltoid mesifa (mahetla)
  • Triceps
  • Serratus mesifa e ka pele
  • Mesifa ea mpa

Ntle le moo, nakong ea li-push-UPS ka kotloloho e kentse letsoho mosebetsing oa mesifa ea maoto, maraong le mokokotlong. Hape sutumelletsa keketseho ea UPS matla a sebetsangho hlokahala ho etsa liketso tse tloaelehileng (ho phahamisa le ho tsamaisa lintho, ho hloekisa ntlo, ho tšoara lesea).

Bala ho eketsehileng ka koetliso e sebetsang

Liphoso tsa mantlha mokhoeng oa classic push-UPS

Push-UPS ha se boikoetliso bo bonolo joalo ka ha bo bonahala ha o bo sheba feela. Liphoso tsa theknoloji ha li lumelle feela ho ameha, empa le bakoetlisi! Ts'ebetso e sa nepahalang ea Push-UPS e tletse likotsi tsa letsoho, mahetla le litsoe hammoho le bohloko molaleng, mokokotlong le thekeng. Haeba o sa khone ho boloka sebopeho se nepahetseng nakong ea li-UPS tse sutumetsoang fatše, khumama ka mangole kapa u fokotse palo ea ho pheta-pheta! Ikoetlise ho etsa boikoetliso bona ka nepo ho tloha qalong.

1. Litseko li kobehile ka nqa tse fapaneng

The phoso atileng ka ho fetisisa ka mokhoa oa push-baholo ke boemo ba litsoeng amanang le kutu. Ho khutsuoa ka mahlakore litsoeng ho thusa ho lefella matla a sa lekaneng a mesifa ea mmele o kaholimo. Ehlile, o ka tsamaisa khetho ena push-UPS (tseo ba bangata ba li etsang). Empa bothata ke hore mokhoa ona oa ts'ebetsong oa eketseha kotsi ea likotsi mahetleng le manonyellong a litsoeng. Ka hona ho molemo ho ela hloko boemo ba litsoeng: li tlameha ho khutlisoa ka likhato tse 45, eseng ho sheba ka nqa tse fapaneng.

2. Matsoho a behiloe haholo

Li-push-UPS tsa matsoho tsa khale li lokela ho ba ka kotloloho ka tlasa mahetla. Ba bang ba etsa li-pushups ka ho beha matsoho ka bophara, empa ke boemo bo fokolang moo mesifa ea hau e sebetsang hantle hantle. Ntle le moo, Push-UPS e nang le matsoho a pharaletseng e ka baka bohloko mahetleng.

3. Phahamisa noka kapa ho theola mmele

Nakong ea Push-UPS 'mele o lokela ho theha mola o otlolohileng. Empa haeba u na le mokokotlo o fokolang, ho na le kotsi ea tlolo ea tekheniki ea UPS: phahamisa likoti, kapa, ka lehlakoreng le leng, ho koba letheka le letheka le tlase fatše. Boemo bo sa lokang bo tla fana ka mojaro o eketsehileng mokokotlong. Ho qoba phoso ena, leka ho ikoetlisetsa bareng ea boikoetliso e thusang ho matlafatsa corset ea mesifa. Re u khothaletsa ho bala: Plank - melemo le likotsi, mapolanka a fapaneng a 45 + leano la ho ikoetlisa.

4. Mefuta e sa lekaneng ea ho sisinyeha nakong ea li-push-UPS

Phoso e tloaelehileng haholo ho li-push-UPS - ho ikoetlisa ka boholo bo sa phethahalang, e leng ho haella ha mmele o tlase tlase. Ehlile, lekhetlo la pele ho tla ba thata ho etsa li-push-UPS ka mefuta e felletseng, empa itloaetse ho tloha qalong ea koetliso e sebetsang ho isa mmele tlase lehlakoreng le letona setsoeng.

Mohlala, ha re bapiseng ka pono e nepahetseng le e fosahetseng ea ho sutumetsa-UPS.

1. Ho sutumelletsa holimo ka ho le letona:

'Mele o theha mola o otlolohileng, noka ea phahama, mokokotlo o ka tlase ha o kobehe. Nakong ea khatello ea 'mele ea UPS, litsoeng li haufi haholo le' mele, liatla tlas'a mahetla.

2. Push-UPS e nepahetseng e tsoang mangoleng (mofuta o nolofalitsoeng oa push-UPS ea khale):

Ka mokhoa o ts'oanang, 'mele o theha mola o otlolohileng, ha ho na ho khumama kapa ho khumama. Ka kopo hlokomela boemo bo nepahetseng ba matsoho a amanang le mahetla.

3. Push-UPS e nang le phoso:

Noka e theotsoe, letheka le kobehile, le robehile mola o otlolohileng oa 'mele. Ho etsa boikoetliso bona ho ka baka bohloko ba mokokotlo esita le kotsi.

4. Push-UPS e nang le phoso:

Setšoantšong sena re bona ho haella ha mmele o tlase tlase, litsoeng ha li koalehe. Ho betere ho etsa li-push-UPS tsa boleng bo holimo ho feta 5-15 ea boleng bo tlase, moo matsoho a etsang lehlakore le otlolohileng.

Bakeng sa litšoantšo tse fanang ka litšoantšo ke leboha kanale ea youtube Lais DeLeon.

Push-UPS: molemo, kotsi le ho hanyetsana

Joalo ka boikoetliso bofe kapa bofe, push-UPS e na le menyetla le likotsi tse 'maloa,' me khokahano bakeng sa ho bolaoa. Hona ke boikoetliso bo matla ba ho nts'etsapele mesifa, empa e ka ba le ts'ebetso e fosahetseng kapa manonyeletso a fokolang litlamorao tse sa thabiseng bophelong.

Melemo ea ho etsa push PUPS:

1. Push UPS - boikoetliso bo nepahetseng ho matlafatsa mesifa ea sefuba ka boima ba mmele wa hae. Haeba u batla ho sebetsa mesifa ea pectoral, li-push-UPS tse ling li tlameha ho kenyeletsoa morerong oa hau oa koetliso.

2. Push-UPS ke boikoetliso bo fapaneng bo sebetsang lihlopha tse 'maloa tsa mesifa. Ntle le letsoele u tla matlafatsa mesifa ea li-triceps, mahetla le makhapetla. Li-pushup li boetse li sebetsana le mokokotlo oa hao, maoto le likoti, ka hona li fana ka boikoetliso bo phethahetseng ba 'mele.

3. Ho etsa push UPS ha ho hlokahale lisebelisoa tse ling. Ntle le moo, o ka etsa boikoetliso bona ka bobeli lapeng le seterateng. U phomolong? Ha u na mokhoa oa ho ikoetlisa? Ha ho na bothata, sutumelletsa UPS eo u ka e etsang kae kapa kae moo o tla fumana sebaka se senyenyane sa lisekoere.

4. Li-pushup li thusa ho matlafatsa corset ea mesifa. Sena ha se na ho u atametsa haufi le lipakete tse 6 feela, empa e tla ba thibelo e ntle ea bohloko ba morao le ho thusa ho ntlafatsa maemo.

5. Sututsa - UPS- haholo boikoetliso bo fapaneng. Boemo bo pharalletseng ba matsoho bo kenyelletsa mesifa ea mahetla, sebopeho se moqotetsane sa matsoho, li-triceps. U tla tseba ho koetlisa 'mele o kaholimo u sebelisa feela boima ba' mele oa hau.

6. Bokhoni ba ho etsa li-push-UPS bo tla u thusa eseng feela koetlisong ea matla, empa ho yoga, Pilates, kallanetika, crossfit, manane a plyometric. Push-UPS ke e 'ngoe ea boitlhakiso bo boholo ka boima ba 'mele oa hao.

7. Push-UPS e hlahisa matla le ho saroloha ha mesifa ya mahetla. Ho latela mokhoa o nepahetseng ke thibelo ea likotsi tsa manonyeletso a mahetla, a kotsing ea ho sebetsa.

8. Palo e kholo ea liphetoho (ho tloha ho bonolo ho ea ho thata haholo) ho etsa li-push-UPS boikoetliso bo akaretsang bo tla tšoanela ba qalang le ba tsoetseng pele. Sena se bolela hore o tla lula o ikoetlisa ka katleho, ho sa natsoe matla le boemo ba boiphihlelo.

Likotsi tsa pushups le li-contraindications tsa koetliso

Leha e na le melemo le melemo ea ho sutumetsa UPS ho nts'etsapele 'mele le ho ntlafatsa koetliso ea matla, push-UPS e ka baka kotsi 'meleng oa hau. Nakong ea li-push-UPS mesebetsing e kenyelletsa manonyeletso a mahetla, litsoeng, manonyeletso, ka hona haeba u na le nalane ea ho lemala kapa mathata ka manonyeletso, push-UPS ha ea lokela ho etsoa. Tšenyo ea manonyeletso nakong ea ts'ebetso ea Push-UPS - hangata ho joalo, haholo haeba o sa latele mokhoa o nepahetseng.

Litlhaloso tse fapaneng tsa ho etsa li-UPS tsa Push:

  • Arthrosis, ramatiki le mathata a mang a kopaneng
  • Likotsi mahetleng, liphaka le matsoho
  • Mathata le mokokotlo
  • Lumbar lordosis
  • Boima bo boholo

Etsa bonnete ba hore o boloka mokhoa o nepahetseng ha o etsa li-push-UPS. Kamehla otlolla matsoho, litsoeng le mahetla pele u etsa Push-UPS, ho etsa metsamao e chitja ka lehlakoreng le leng.

Ts'ebeliso ea 10 ea Push-UPS, eo ho leng bohlokoa ho e tseba

1. Ha u ntse u beha matsoho ha u ntse u etsa li-UPS tsa push, ho sebetsa triceps haholoanyane. Ha u arohana haholo, mahetla a ne a ameha haholoanyane.

2. Haeba u batla ho nolofatsa ho etsa li-push-UPS, joale u phomole khahlanong le matsoho bencheng kapa u khumame.

3. Haeba u batla, ho fapana le hoo, thatafatsa ho phethoa ha li-push-UPS, beha maoto bencheng kapa bophahamong bo bong. Ha maoto a phahame, ho tla ba thata le ho feta ho etsa li-push-UPS.

4. Ho eketsa molumo le ho eketsa katleho ea li-push-UPS u ka li etsa ka liraka tse ikhethang: e emisa bakeng sa Push-UPS. Tabeng ena, 'mele o tla teba tlase le mesifa hore e sebetse ka matla.

5. Emisa bakeng sa Push-UPS ha e lumelle feela ho pompa ka hloko mesifa ea sefuba, mahetla le li-triceps, empa hape e fokotsa haholo kotsi ea ho lemala matsohong.

6. Haeba u sena litulo tse ikhethang, u ka etsa li-push-UPS ho Ganesh, hape e tla thusa ho fokotsa mojaro matsohong.

7. Pele ho pushups leka ho ikoetlisa bakeng sa manonyeletso a mahetla, litsoeng le matsoho (motsamao o chitja oa mahetla, matsoho le manonyeletso).

8. Haeba u na le manonyeletso a fokolang, sebelisa lebanta le tlamang, li tla fokotsa khatello ea maikutlo manonyellong. Sena ke nnete haholoholo haeba o rera ho etsa plyometric push-UPS (eo re tla bua ka eona ka tlase).

9. Ho eketsa boima ba mesifa leka ho etsa li-push-UPS palo e nyane ea ho pheta-pheta u sebelisa liphetoho tse rarahaneng kapa boima bo eketsehileng. Empa bakeng sa ho theola boima ba 'mele, nts'etsopele ea mamello le koetliso e sebetsang ho ea ntlheng ea ho eketsa palo ea ho pheta-pheta.

10. Tlhalosong e tloaelehileng ea boikoetliso ho lumelloa ho etsa liphetoho tse itseng, ka lebaka la sebopeho se fapaneng sa anatomiki le ho fetoha ha maemo. Hlalosa boemo bona ba liatla, bo fanang ka boiketlo ba ho sutumetsa-UPS.

 

Mokhoa oa ho ithuta ho etsa li-push-UPS ho tloha fatše ho ea holimo: leano

Ho lokile haeba o so ka o sututsa kapa oa ba le khefu e telele sebakeng sa boikoetliso mme oa lahleheloa ke tsebo. Ho etsa push UPS motho e mong le e mong a ka ithuta ho sa tsotelehe bong le lilemo! Ehlile, o tla hloka ho ikoetlisa khafetsa, empa ho ithuta ho etsa Push-UPS ha ho thata joalo ka, ho etsa mohlala.

Ntho ea bohlokoahali eo u lokelang ho e hopola haeba u batla ho ithuta ho sututsa -UPS ho tloha fatše hantle ka nepo le ka nepo: mokhoa o nepahetseng ho tloha phetapheto ea pele ea boikoetliso. Le ha o ka qala ka mefuta e bonolo ea boikoetliso, hlokomela sebopeho le mokhoa o nepahetseng.

Bakeng sa ho qala ho sututsa UPS ho tloha qalong, re u fa lenaneo la mehato bakeng sa ba qalang. Ka lebaka la leano lena, li-push-UPS li ka ithuta tsohle!

Morero o ikemiselitseng oa ho ithuta ho etsa li-push-UPS bakeng sa ba qalang

Bakeng sa ho ithuta ho etsa li-push-UPS fatše, o tla hloka ho tseba Mehato e meraro ea pushups. U hloka ho sebetsana le eona letsatsi le letsatsi, u hloka ho etsa li-3-4 sets tsa li-reps tse phahameng sethaleng ka seng. Mohlomong liteko tsa pele li ke ke tsa u lumella ho sututsa-UPS makhetlo a fetang a 5-10, empa letsatsi le leng le le leng u tla hatela pele.

Haeba u ikutloa hore qetellong ea beke ha u so fihlelle tsoelo-pele eo u e batlang, tsoela pele ho etsa phetoho e ts'oanang ea PUS-UPS bakeng sa beke e le 'ngoe. Eya boemong bo latelang ba bothata hamolemo kamora hore o khone ho etsa li-push-UPS makhetlo a 30-40 ntle le tšitiso. Se ke oa lebala ka mokhoa o nepahetseng oa ho sutumetsa-UPS!

Beke e le 1: Lerako la Push-UPS

Metsoako e tsoang leboteng - boikoetliso bo ka fihlelloang ke bohle. Li-push-UPS tse emeng ka tsela e otlolohileng ke boikoetliso bo botle bo tla u thusa ho tsoela pele ho tseba pushups.

Beke ea 2: Ho tsuba ho tloha mangoleng

Boemo bo latelang ba pushups ho tloha mangoleng. Ka kopo hlokomela hore le ha u sutumetsa UPS ho tloha mangoleng, 'mele o lokela ho boloka mola o otlolohileng, noka ha ea lokela ho nyoloha.

Beke ea 3: sutumelletsa UPS ho tloha bencheng

Hang ha u se u tseba pushups ho tloha mangoleng, u ka fetela pele ho sutumelletsa-UPS ho tloha bencheng. Tlhokomelo, ho na le tlhokomeliso. Ha u phahame bencheng, u tla hlōla habonolo. Kahoo o ka fetola bophahamo ba bokaholimo, ka tsela eo o itokisetsa butle-butle bakeng sa li-push-UPS.

Beke ea 4: Pushups

Kamora libeke tse tharo tsa Push-UPS e tloaelehileng 'mele oa hau o tla be o itokiselitse ho sutumelletsa-UPS. Hopola hore ho molemo ho etsa li-reps tse nyane, empa ka boholo bo felletseng (litsoeng li tlameha ho khumama ho likhato tse 90).

U ka tsoela pele ho hatella Push-UPS, u khetha khetho ka maoto a tobileng bencheng. Hape ho tla tšohloa ka tlase liphetoho tse fapaneng tse rarahaneng tsa boikoetliso ho tsona.

U hloka ho etsa li-push-UPS makhetlo a makae: ke litšoantšo tsa Push-UPS

Pheta hape hore ha ua lokela ho loanela bongata, u sa natse boleng. Ntle le moo, ha se kamehla ho hlokahalang ho loanela ho eketsa palo ea ho pheta-pheta. U hloka makhetlo a makae ho sututsa-UPS - ho latela lipheo tsa hau.

Kahoo, ho na le maemo a mangata a ka bang teng:

1. Haeba u batla ho ngata haholo le ho eketsa molumo oa boima ba mesifa, ebe o ea lehlakoreng la boima bo ntseng bo eketseha le ho rarahana. Mohlala, sebelisa li-disk ho tsoa molamu kapa u phahamise maoto bencheng. Koetliso ea potoloho: 10-12 reps, 3-4 approach.

2. Haeba u batla ho theola boima ba mmele 'me u fumane phomolo, ebe u ea ntlheng ea ho eketsa palo ea ho pheta-pheta. Pheta ka makhetlo a 15-25 ka lihlopha tse 5. Beke le beke e ka eketsa palo ea li-push-UPS kapa ea fetela phetohong e rarahaneng.

3. Haeba u batla ho ntshetsa pele mamello le matla a sebetsang, e boetse e tsamaea ka tsela ea ho eketsa palo ea ho pheta-pheta le ho khetha liphetoho tse rarahaneng haholoanyane tsa PUSP e sutumetsang fatše, ho kenyeletsoa le plyometric.

Mohlala oa schematic push-UPS bakeng sa kholo, mokoka le tahlehelo ea boima ba 'mele:

Mohlala oa li-UPS tsa schematic ho eketsa mesifa:

Li-push-UPS tse 21 ho sifco!

Re u fa khetho e ikhethang ea: 21 push-UPS litšoantšong tsa GIF tse bonts'itsoeng! Tlhahiso e ntlafalitsoeng ea boikoetliso e arotsoe ka mekhahlelo e meraro ea bothata. Ka kopo elelloa hore ho rarahana ha boikoetliso hangata ho khethoa ke litšobotsi tsa motho ka mong le boiphihlelo bo ikhethang ba thupelo, ka hona kabo ea mangolo ha se ea bohle.

Bakeng sa limpho, ke leboha youtube-channel ho tloha Luka Hocevar.

Li-pushups fatše: boemo ba 1 ba ho rarahana

1.Lipalesa tse pharalletseng

2. Push UPS ka matsoho a phahameng (Push up with Reach)

3. Push-UPS ka ho ts'oara lengole (Knee Tap Push up)

4. Push-UPS ka ho thetsa lehetla (lehetla Tlanya Push up)

5. Triangle push-baholo (Diamond Push up)

6. Push-UPS ka ho le letšehali le ka ho le letona (In Out Push up)

7. Push-UPS ka ho tsamaea ka lehlakoreng (Latela Push up)

Likotlo tse fatše: boemo ba 2 ba bothata

1. Li-pushup ka leoto le le leng (Leoto le le leng la Push up)

2. Maletsunyane a tlolelang sefubeng (Tuck in with Push up)

3. Pushups-Spiderman (Spiderman Sututsa)

4. Maletsunyane a phahamisang maoto (Sututsa Jack)

5. Li-pushup tse nang le matsoho a thekeselang (Staggered Push up)

6.Pike push-baholo (Pike Push up)

7. Ho qoela (Push up Diving)

Likotlo tse fatše: boemo ba 3 ba bothata

1. Ho sututsa letsohong le leng (Single Arm Push up)

2. Malebela bakeng sa ba fulang ka liqha

3. Nkoe ea lithunya (Tiger e sututsa)

4. Li-pushup tsa Plyometric (Plyo Push up)

5. Push UPS ka ho opa liatla (Clap Push up)

 

6. Superman push-baholo (Superman Push up)

7. Li-pushup tse nang le libolo tsa meriana (Medball Push up)

Koetliso ea video bakeng sa UPS ea Push ka puo ea Serussia

1. Koetliso e felletseng: Mesifa ea sefubeng + Tobetsa

Комплексная тренировка: Грудные мышцы + Пресс - Ha ho 'Mino

2. Li-pushup tse tharo tse holimo boima ba letsoele

3. Pushups: joang ho etsa push-UPS

Pushups ke e 'ngoe ea boitlhakiso ba mantlha ho matlafatsa mesifa ea mmele o kaholimo, nts'etsopele e akaretsang ea 'mele, ntlafatso ea koetliso e sebetsang le mamello. Haeba o nka karolo ka botlalo ho ikoetlisa lapeng kapa ka holong, etsa bonnete ba hore o kenyelletsa pushups thupelong ea hau.

Sheba hape:

Matsoho le sefuba

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