Ka mokhatlong oa boikoetliso, push-up ke motsamao o tloaelehileng haholo, re tla feta tlhahlobo ea 'mele ea push-up ho tloha sekolong, push-up hape ke ketso ea ace ho qothisana lehlokoa le matla a holimo a' mele.

Joale, melemo ea ho khomarela koetliso ea push-up ke efe?

1, koetliso ea li-push-ups e ka matlafatsa sehlopha sa mesifa ea maoto le matsoho, ea eketsa tšebeliso ea khalori, ea u thusa ho ntlafatsa boleng ba metabolic, ea thusa ho chesa mafura le sebopeho.

2, koetliso ea li-push-ups e ka khothaletsa phallo ea mali, ea matlafatsa ts'ebetso ea pelo, ea potlakisa ts'ebetso ea litšila, ea ntlafatsa mafu a mararo a phahameng, ea ntlafatsa index ea bophelo bo botle.

3, koetliso ea push-up e ka ntlafatsa bothata ba hunchback, ea u thusa ho theha boemo bo otlolohileng, e le ho ntlafatsa botho ba bona le setšoantšo sa bona.

4, koetliso ea push-up e ka khothaletsa secretion ea dopamine, ea u thusa ho lokolla khatello, ho leleka maikutlo a mabe, le ho u boloka u na le tšepo le tšepo.

Na li-push-up tse 100 ka letsatsi li ka haha ​​mesifa e matla ea sefuba?

Ntlha ea pele, koetliso ea push-up e ka susumetsa mesifa ea sefuba, empa ho tsosoa ha mesifa ea sefuba ho fapane le maemo a fapaneng, 'me mokhoa o tloaelehileng oa ho sutumetsa o susumetsa mesifa ea sefuba ka botebo.

Joale, push-up e tloaelehileng e shebahala joang? Boloka matsoho a hao ka bophara ba mahetla a arohane kapa hanyenyane, tiisa mesifa ea hau ea mantlha, boloka 'mele oa hau o otlolohile,' me u otlolle matsoho a hao a ka holimo 'meleng oa hao ka likhato tse ka bang 45-60, ebe butle-butle u phunya litsoe tsa hau ho tloha matsohong a hao a otlolohileng ho bona kamoo. tse ngata tseo o ka di tshwarang.

Ha u sutumetsa koetliso, haeba u ka ba 10-20 u khathetse ka sehlopha, lihlopha tse ngata tsa koetliso nako le nako, le ho feta 100 nako le nako, u ka bapala phello ea ho matlafatsa mesifa le ho u thusa ho matlafatsa mesifa ea sefuba.

Haeba u ka khona ho tlatsa li-push-ups tse 50 ka nako e le 'ngoe, ho bontša hore kgolo ea mesifa e fihlile botlolong,' me lekhetlong lena u lokela ho eketsa matla a lirethe kapa boima ba 'mele, ho seng joalo mesifa e ke ke ea tsoela pele ho hōla le ho ba matla. .

Bakeng sa ba sa khoneng ho qeta li-push-ups tse 5 ka nako e le 'ngoe, ho kgothaletswa hore o fokotse bothata ba ho ikoetlisa, o qale ho ikoetlisa ho tloha ka holimo ho oblique push-ups, butle-butle u ntlafatse matla a ka holimo a' mele ebe u leka koetliso e tloaelehileng ea push-ups, e ka finyellang phello e ntle ea ho haha ​​mesifa.

Taba ea bobeli, phomolo e lekaneng ke ea bohlokoa haholo, koetliso ea push up ha e hloke ho ikoetlisa letsatsi le leng le le leng, ha o susumetsa mesifa ea sefuba ka botlalo, mesifa e tla ba boemong bo tabohileng, ka kakaretso e nka matsatsi a 3 ho lokisa, o ka ikoetlisa hang ka mor'a 2- Matsatsi a 3, e le hore mesifa e ka hola e le matla 'me e tletse.

Ntlha ea boraro, lijo li boetse li hloka ho ela hloko, kholo ea mesifa e ke ke ea arohanngoa le tlatsetso ea protheine, re lokela ho ja lijo tse ngata tse tlaase tse nang le protheine e ngata, tse kang letsoele la khoho, tlhapi, lihlahisoa tsa lebese, li-shrimp le lijo tse ling, ka meroho e nang le fiber e ngata, e le ho thusa ho lokisa 'mele.