Li-push-ups ke ketso ea ho ikoetlisa ka boima ba 'mele, u se ke ua nyenyefatsa ketso ena, batho ba bangata ba ke ke ba khomarela li-push-ups tse 30 ka nako e le' ngoe, 'me ba ntlafatsa koetliso ea li-push-ups, tse kang li-push-ups tsa sebaka se senyenyane, ho sutumetsa hole. -ups, the low sekad push-ups, joalo-joalo Ho thata le ho feta.

Haeba hangata u phathahane 'me ha u na nako e ngata ea ho ikoetlisa, u ka qala ka koetliso ea push-up. Sehlopha sa koetliso ea li-push-ups letsatsi le leng le le leng, nako le nako lihlopha tsa 5-6, palo ea mokhathala sehlopheng ka seng, ho phehella nako e telele, u tla fumana melemo e mengata. Xiaobian e kile ea e-ba moithuti ea qalang ho koetlisa, qalong a ka etsa feela ho khumama ka mangole, ka mor'a nako e itseng, matla a mesifa a ntlafala butle-butle, o ka etsa koetliso e tloaelehileng ea push-up. Eaba ke leka ho ntlafatsa koetliso ea ho sutumetsa, 'me ka boiteko bo tsoelang pele le boiteko, butle-butle ke ile ka utloa melemo ea papali ena.

Pele ho tsohle, li-push-ups ke boikoetliso bo feletseng ba 'mele, bo ka sebelisang mesifa likarolong tse ngata, ho akarelletsa le mesifa ea sefuba, deltoids, mesifa ea letsoho le mesifa ea mantlha, joalo-joalo, ho thibela tahlehelo ea mesifa,' me 'mele o tla ba thata butle. Ea bobeli, li-push-ups li ka ntlafatsa matla a tsona, ha u ntse u eketsa butle-butle bothata ba koetliso, u tla fumana hore u hloka matla a mangata a mesifa ho tšehetsa, empa hape u ntlafatsa ho sebelisana le ho leka-lekanya 'mele, e le hore u ka ikoetlisa hamolemo.

Ea boraro, li-push-ups li ka thusa ho ntlafatsa tšebetso ea pelo le matšoafo. Ha u etsa koetliso ea li-push-ups, phallo ea mali e tla potlakisa, 'me pelo ea hau le matšoafo a tla ikamahanya butle-butle le boikoetliso bona bo matla, ka tsela eo ho ntlafatsa tšebetso ea pelo le matšoafo, ho ntlafatsa mafu a mararo a phahameng, le ho etsa hore u phele hantle. Ea bone, li-push-ups le tsona li ka ntlafatsa mamello le boitšoaro. Ha u ka qeta koetliso e thata haholoanyane, ho bolela hore bokhoni ba hau ba ho itaea bo molemo ho feta motho ea tloaelehileng, mamello e eketsehileng, batho ba joalo ba tla boela ba sebetse hantle likarolong tsohle, ho ka etsahala hore ba finyelle katleho ea mosebetsi.

Ea bohlano, li-push-up le tsona li ka u thusa ho laola boima ba hau. Le hoja boikoetliso ka bobona bo ke ke ba etsa hore u fokotse boima ba 'mele kapele, bo ka eketsa boleng ba metabolism ea hau le ho u thusa ho laola boima ba hau hobane' mele oa hau o chesa lik'hilojule tse ngata ha o khona ho qeta linako tse thata tsa koetliso. Ea botšelela, li-push-up le tsona li ka u thusa ho fokotsa khatello ea maikutlo le matšoenyeho. Ha u etsa boikoetliso bona, boko ba hao bo ntša lik’hemik’hale tse kang endorphin le dopamine, tse ka lelekang maikutlo a mabe ’me tsa etsa hore u ikutloe u thabile haholoanyane ’me u phutholohile. Ka bokhutšoanyane, sehlopha sa koetliso ea li-pushups letsatsi le leng le le leng se ka u tlisetsa melemo e mengata, haeba u thatafalloa ho qeta koetliso ea li-pushups tse fetang 10 tse latellanang qalong, u ka qala ho tloha ho khumama ka mangole kapa ho ea holimo ho ea holimo, ka ntlafatso ea 'mele. matla, 'me butle-butle ntlafatsa matla a koetliso, nako le nako ha kakaretso ea li-pushups tse 100, li khomarela likhoeli tse 2, u tla ikutloa phetoho ea bona.