Boikoetliso le Boikoetliso

Boikoetliso le Boikoetliso

Likhamphani tseo Li-push up kapa li-push up ke mofuta o felletseng oa boikoetliso bo sebetsang boo mesifa 'meleng oohle e kenngoang ho ona, ka hona e sebetsang hantle. Sebetsa sefubeng, triceps, delts, e matlafatsa li-stabilizers tsa mantlha le tsa morao. U ka ba ua sebetsa glutes le quads tsa hau. Ho ikoetlisa hohle ho ka etsoang, ke e 'ngoe ea tse sebetsang ka ho fetisisa le e fumanehang habonolo hobane ba ka fumana mangolo bakeng sa maemo a fapaneng a sebopeho.

Leha ho le joalo, hape ke e 'ngoe ea boikoetliso boo liphoso tse ngata li etsahalang nakong ea ts'ebetso ea eona, e lahleheloa ke katleho ea eona, maemong a matle le ho ba teng sesosa sa kotsi ka ho fetisisa.

Hore na ke oa pele oa ho o sutumetsa kapa haeba o qetile nako e telele o ntse o ikoetlisa, hoa thabisa ho lekola maemo a ho ikoetlisa. Ho beha sefahleho fatše, ka bophara ba mahetla ka bophara, Litseko li kentsoe 'me li haufi le' mele le 'mele ho tloha hloohong ho ea monoaneng ka mola o otlolohileng. Matsoho a lokela ho ba tlasa mahetla ka menoana ea li-index e supang pele mme menoana ea hasana. Ntlha e 'ngoe ea bohlokoa eo u lokelang ho e ela hloko mabapi le ts'ehetso ea matsoho ke hore boemo ba hau bo tšoana le ha o batla ho ts'oara lefatše, o boloka khatello ea likeletso tsa menoana le liatla, empa eseng haholo ho li-phalanges tse mahareng.

Ho qala ka

Batho ba bang ba leka pushups ntle le katleho, ka bohloko bo bohloko ba morao, kapa ho tlola sutumetso ea pele. Ka hona, hoa khahlisa ho qala hanyane ka hanyane, eseng ka palo feela, empa ka matla. Sebakeng sa ho qala fatše, o ka qala holimo ho sebedisa tafole kapa setulo se tlase ho tshehetsa matsoho. Sena se fokotsa matla a sona mme se lumella motsamao hore o etsoe hantle.

Qalong, ha ua tlameha ho sebelisa hampe palo ea ho pheta-pheta, ho molemo ho ela hloko boemo ba 'mele, e etse butle, hantle le ho ts'oara mesifa ea mantlha le ea maoto. Hang ha ho phethetsoe lihlopha tse tharo tsa ho pheta-pheta tse 10, bophahamo bo ka fokotsoa butle-butle ho fihlela bo fihla fatše.

melemo e

  • Ho luma 'mele oohle
  • Butle-butle
  • Ntlafatsa boemo ba 'mele
  • Eketsa masapo
  • E eketsa metabolism ea mantlha

Liphoso khafetsa

  • Etsa hore ba potlake haholo
  • Matheka a tlase
  • Khomarela hlooho ea ka
  • Bula matsoho a hau haholo
  • Ho se phomole lipakeng tsa linako

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