Mokhoa oa ho etsa push-baholo ho di-pump letsoele mesifa, ntle le molamu joang?

Ntshetswa pele le pumped mesifa sefubeng etsa silhouette ea ho hōla 'meleng le sebete a bile a ikemiselitse monna eo. Push-baholo ba nkoa e le ho ikoetlisa ka ho fetisisa bonolo le e ka theko e tlaase, hobane ba ne ba sebelisa feela 'mele ea bona boima mong. qalang tse ngata ho papali eo ba amehang ka tsela ya go hantle u se sutumelletsa-baholo ho di-pump kenela pectoral mesifa?

The khale tlhahiso push qala ka mele e loketseng: matsoho mahetla-bophara ntle, ka morao otlolohileng, thekeng nke lehlakore, palema e tšoanang ho 'mele. Ha theola fatše ke ho hlokahala hore ho ba le otlolohileng ho tloha molaleng ho monoana, leka ho tšoara le ho fepa mokatong. The elbows lokela ho lebisoa ho mahlakoreng le theha e hlaha ka lehlakoreng le ya likhato 45 ka flexion. Tsela ea khale ho sutumelletsa ho lumellanang laela mesifa eohle ea sefuba, triceps, delts pele, theola khutlela le mesifa mpeng.

Ka lekhetlo la pele e ile a qeta ka ho fana ka koetliso ea kamoo ho hantle u se sutumelletsa-baholo. Ho rarahana ha ho ikoetlisa ho loketseng ho 'nete ea hore moatlelete e na ho hōlisa 75% ea boima ba' mele ea 'mele oa hae. Mora ithuta mokhoa, u ka qala ho sebetsa ka ntle ho motheo mefuta eohle ea push baholo makhetlo a 2-3 ka beke, etsa 10-15 repetitions me a phomole bakeng sa metsotso e 'ngoe pakeng tsa atamela ho tse tharo:

1. Setatemente sephara ea matsoho a sebetsa ho tsitsipano e pectoralis mesifa e khōlō, haholo-holo karolong e ka ntle.
2. Staging matsoho haufi le 'mele le hula mantsoe a elbows sothoe otlolohileng morao bitsoa "lerutle" le ama sebaka karolelano ea mesifa pectoral.
3. Moqotetsane matsoho paakanyong hantle laela le mesifa sefubeng hare libalaka hore bodybuilders ba bangata ha ba fumana tlhokomelo e lekaneng.

Ho atamela potso ea kamoo ho ka etsa push-baholo ho di-pump fihlela mesifa pectoral, u na le ball kai: Mohlala, tsamaisa letsoho ka ho ithuta ka ho phethahetseng ea mesifa.

Ha mefuta e ka sehloohong ea push-baholo ba bonolo, ho nako ea ho mathata. Ho utloisisa kamoo ho etsa push baholo ka mesifa ea sefubeng tsela e atlehang haholo, u lokela ho utloisisa ntho e 'ngoe - sutumelletsa-baholo ke pitikololo tsa bencheng, ebe o tobetsa. Ho kenyeletsa tlhaloso e letsoho bencheng kapa spongebob libuka, ka laela le karolo e ka tlaase ea e mesifa pectoral. Maoto a tsosoa sethaleng ka, ba tlameha ho sebetsa karolong e ka holimo ea mesifa ena. The lieha ya leoto le leng ka moea le bona ba eketsa boima. Ha ho ikoetlisa fetotsoeng o lokela tieo latela mokhoa ya - ho tseba hore na ho etsa push-baholo. Ho di-pump fihlela mesifa pectoral, baatlelete ba eletswa ho beha matsoho le maoto libencheng kapa litulo, e leng lumella matla otlolla mesifa pectoral, theha contour bona tsa ka ntle. Ka tsela e tšoanang la bongaka ketso push bolo ba ka go engwa legatong ke e 'ngoe ea matsoho. A ho ithuta e tebileng ea mesifa e fanoeng.

Plyometric pushups qhoma rarahaneng ka matsoho. O ka qhoma hang-hang, ho etsa k'hothone, kapa tsamaisa matsoho a hae moeeng ho tloha mokatong leralleng le khutla. mejaro matla kenya letsoho hore ho kholo e potlakileng mesifa.

Advanced baatlelete thusana le fana ka maikutlo a kamoo ho etsa push-baholo ho di-pump fihlela mesifa pectoral ka libaka lagging, ho shebella mesifa khatello nakong boitlhakiso li sa tšoaneng. Hopola hore u ka kamehla thatafatsa fuoa koetliso: ho tsoela pele ka complication ea mochila le libuka, tobetsa feela ka lehlakoreng le leng, sebelisa dumbbells kapa kettlebells.