Litšoantšo tsa Guido Mieth / GettyHa ho letho le lokelang ho etsoa le tlang habonolo 'me ho sututsa ho tummeng hampe ho joalo. Kaofela re bile teng: U bohareng ba boikoetliso 'me hang-hang morupeli o theohela lepolankang' me a phatlalatsa hore ke nako ea ho sutumetsa. U na le li-reps tse peli feela 'me u se u ntse u utloa matsoho a hao a thothomela. Ka makhetlo a mane, mokokotlo oa hau o qala ho opa 'me matsoho a hao a tuka.
Li-push-ups li hloka matla a mangata le ho kenyelletsoa haholo ea lihlopha tse fapaneng tsa mesifa ho kenyeletsa triceps, pecs le mahetla hammoho le mokokotlo oa hao o ka tlaase, letheka le mokokotlo (ke lepolanka le tsamaeang ka mor'a tsohle). Ha u sutumetsa fatše, u tsamaea ka karolo ea 65 lekholong ea boima ba 'mele oa hao, Jeff Halevy , ea pele Kajeno Show moqolotsi le mothehi oa Apex Human Performance oa hlalosa. Ena ke boima bo bongata bo lokelang ho etsoa bencheng. Haeba u le boima ba lik'hilograma tse 150 ho bolela hore u sebetsa ka lik'hilograma tse ka bang 100 nako le nako ha u theola le ho phahamisa. 'Me li-push-ups kaofela li mabapi le botsitso. Haeba mpa ea hau e sa kopane, u ke ke ua khona ho boloka sebopeho se nepahetseng. Mokokotlo oa hau o tla kobeha, letheka la hao le tla qoelisoa 'me ha ho mohla u tla feta reps tse seng kae tsa pele.
Tsela e molemohali ea ho ntlafatsa push-up ea hau ke ka ho matlafatsa butle-butle. Etsa hore mesifa ea hau e tloaele ho sisinyeha ho fihlela e qala ho ikutloa e tloaelehile. Ha o hloke mokoetlisi oa hau kapa sebaka sa boikoetliso hore o tsebe ho sebetsa hantle ka li-push-ups. Seo u se hlokang feela ke sete ea litepisi le metsotso e seng mekae letsatsi ka leng.
Ho qala leeto la hau la ho sutumetsa, o tla hloka pele ho fumana benchmark ea hau. Letšoao la hau le tla u bolella moo u leng teng, ka bohlale, Halevy oa re bolella. Itloaetse ho sutumetsa litepising tse 'maloa tse fapaneng matsoho a hao a arohane ka bophara ba mahetla ntlheng ea mohato. Etla ka menoana ea hau kamoo ho hlokahalang 'me u boloke hlooho, mokokotlo le maoto a hao ka tsela e otlolohileng. Ha mohato o phahame, ho tla ba bonolo ho tloha ha lehlakoreng le pakeng tsa 'mele oa hao le fatše le le leholoanyane (ho bolelang hore u tsamaea ka tlase ho boima ba hau). Fumana boemo boo u ka etsang li-push-ups tse supileng. E ka 'na ea se ke ea e-ba bonolo, empa e lokela ho khoneha. Seven-rep max ke bophahamo bo loketseng ba ho qala. Beke e 'ngoe le e 'ngoe, u tla hatela pele butle-butle, pele ka ho eketsa palo ea li-reps ebe ka ho theola bophahamo ba mehato ea hau.
Digital Art ka Sofia KraushaarHore na u hatela pele joang ka sistimi ena ho tla ipapisa le boemo ba hau ba hona joale ba ho ikoetlisa, empa bakeng sa batho ba sa tsoa qala ho sutumetsa re ile ra kopa Halevy ho arolelana leano leo a le ratang la tsoelo-pele. Bekeng ea pele, etsa makhetlo a mahlano letsatsi le leng le le leng ka bolelele ba hau bo reriloeng esale pele. Bekeng ea bobeli, etsa lihlopha tse peli tsa makhetlo a mahlano ka letsatsi. Bekeng ea boraro, etsa lihlopha tse tharo tsa makhetlo a mahlano ka letsatsi. Ha u kena bekeng ea bone, theola mohato o le mong 'me u phete mokhoa ona oa beke le beke oa rep. Tsoela pele ho theola ho fihlela u fihla fatše. Mothating ona, o tla khona ho etsa sete e le 'ngoe ea li-push-ups tse hlano u le mong, ntle le mofufutso. Ke boitlamo ba letsatsi le letsatsi, empa bo ke ke ba nka nako e ngata 'me ke ntho eo u ka e etsang habonolo pakeng tsa Likopano tsa Zoom kapa likotlolo tsa carpool ntle le ho fufuleloa.
Ha boikoetliso bo se bo sa tsamaee hantle, ho fetola ke tsela e ntle ea ho fumana melemo e ts'oanang ntle le khatello. Bakeng sa li-push-ups, hangata re bolelloa hore re fetole ka ho khumama ka mangole. Le hoja u ke ke ua intša kotsi ka mokhoa ona, ho e etsa ho hlile ho fetola matla a ho sisinyeha, ebe o fetola mesifa eo u e lebisitseng. E, ho ba bonolo 'meleng o ka holimo, Halevy oa hlalosa, empa hape e fetola setsi sa hau sa boima. Sena se bolela mesifa ea hau mantlha -haholo-holo limpa tsa hau tse tlase-ha li sa kopane. Ho e-na le ho koala moroalo o bobebe, ba siuoa ka ho feletseng. E le hore u hahe hantle ho ea ho push-up ea 'nete, ho hatela pele ho tloha litepising ho tla ba molemo haholo hobane u koetlisa mesifa ea mantlha le letheka ho kenngoa mokhatlong ho tloha letsatsing la pele. Ha o tseba ho feta.
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