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Ke nonyana? Ke sefofane? Che, ke Superman Pushup.
Mme ho na le metsamao e fokolang haholo ea boima ba 'mele e khahlisang joalo ka Superman Pushup, e etsang hore o nke sefofane-joalo ka monna oa tšepe! Ntle le ho tsebahala haholo mecheng ea litaba tsa sechaba, phapang ena ea pushup e boetse e emela e 'ngoe ea tse thata ka ho fetisisa ho e etsa.
Na ua tseba hore na u iphumanela eng ha u se u tseba Superman Pushup?
Koetliso ena ea plyometric e na le liphetho tse fetang feela ho khahlisa metsoalle ea hau. Ka ho e ithuta le ho e etsa ka tumelo, o ipha boholo le mmele o phahameng, o batlang o lekana le Monna oa Ts'epe ka boena.
Boikoetliso bona bo hloka hore mesifa ea 'mele oa hau e kaholimo le e ka tlase e sebetse ka kotloloho le mantlha, ho qala' liftoff ', ka lebaka leo, e ama matla a mmele oa hau kaofela. Hang ha u se u tseba ho e etsa, u tla ikutloa u na le taolo e tebileng holim'a mesifa ea hau.
Kamoo U ka Itokisetsang Kateng
Ho na le lintho tse 'maloa tse hlokahalang bakeng sa ho tseba li-Pushup tsa Superman tse phethahetseng. 'Me e qala ka ho aha mesifa ea bohareng ba mokokotlo e tla qetella e u thusitse ho phahamisa matsoho.
Sebelisa mela ea dumbbell ho haha matla ao u tla a hloka ha u ntse u hula letsoho la hau morao. Koetlisa marang-rang a hau ka lihlopha tse 3 tsa marokho a 10. E tla u thusa ho phahamisa maoto ha u baleha. Mohato ka mohato ke tataiso ea ho fihlela tsena tsohle.
BEKE EA PELE- Ena ke beke ea hau ea ho ithuta ho opa liatla. Ka holim'a pushup ea hau e tloaelehileng, sutumetsa matsoho fatše ebe u li opa hammoho. Joale theoha.
Letsatsi la 1: 5 lihlopha tsa 6
Letsatsi la 2: lihlopha tsa 5 tsa 6
Letsatsi la 3: 5 ea 8
Letsatsi la 4: Ka letsatsi la bone, robala feela ka mpeng, matsoho a otlolohile ho ea pele. Phahamisa maoto le matsoho feela, u a otlolle ka hohle kamoo ho ka khonehang. Ke rep e le 'ngoe' me u hloka ho etsa li-5 tsa li-reps tse 10.
Letsatsi la bohlano: Khutlela ho opa li-pushup hape. Lihlopha tse 5 tsa 10.
Letsatsi la 6: 5 lihlopha tsa 7
Letsatsi la 7: Leka ho etsa li-pushup tse 15 ka nako e le 'ngoe. Haeba o sa khone, etsa beke ea pele hape.
BEKE EA BOBELI- Joale re fetela pele ho mahetla a mahetla a kenyeletsang ho shapa mahetla ka matsoho ka bobeli ha o le sehlohlolong sa rep.
Letsatsi la 8: 5 lihlopha tsa 4
Letsatsi la 9: 5 lihlopha tsa 4
Letsatsi la 10: lihlopha tsa 5 tsa 6
Letsatsi la 11: 5 lihlopha tsa 6
Letsatsi la 12: 5 ea 8
Letsatsi la 13: 5 ea 8
Letsatsi la 14: Qetella pushups e 10 ea mahetla. Haeba ha u so fihle moo, khutlela qalong ea beke ea bobeli.
BEKE EA BORARO- Re hloka ho ithuta li-pushup tse fofang ka matsoho joale. U tlameha ho otlolla matsoho holimo pele ho tsohle ha u theoha.
Letsatsi la 15: lihlopha tsa 4 tsa 3
Letsatsi la 16: lihlopha tsa 4 tsa 3
Letsatsi la 17: lihlopha tsa 4 tsa 4
Letsatsi la 18: Lekhetlong lena o hloka ho tšoara boemo bo holimo metsotsoana e 2 nako le nako. Etsa lihlopha tse 4 tsa li-reps tse joalo tse 8.
Letsatsi la 19: lihlopha tsa 4 tsa 6
Letsatsi la 20: lihlopha tsa 4 tsa 6
Letsatsi la 21: Etsa li-pushup tse 8 tse fofang ka matsoho. Ha u khone? Pheta beke ea boraro.
BEKE EA BONE- Ha o ntse o atamela, joale ke nako ea ho ikoetlisa ka li-pushup tse phatlohang. Karabong e ngoe le e ngoe, o tla tlola mmele oa hau kaofela fatše.
Letsatsi la 22: 3 lihlopha tsa 2
Letsatsi la 23: 3 lihlopha tsa 3
Letsatsi la 24: 3 lihlopha tsa 4
Letsatsi la 25: Ho tšoara boemo metsotsoana e 2. Lihlopha tse 3 tsa 4
Letsatsi la 26: 3 lihlopha tsa 4
Letsatsi la 27: 3 lihlopha tsa 5
Letsatsi la 28: Etsa li-pushup tse 6 tse phatlohileng tsa 'mele. Haeba o sa khone, o hloka ho pheta regimen ea beke ea bone.
BEKE EA bohlano- Hona joale u se u loketse ho sebetsa ka Superman Pushups.
Mokhoa oa ho etsa
Ho na le mekhoa e 'meli eo ka eona u ka qalang liboka tsa hau tsa Superman Pushup.
- Ea pele ke mokhoa oa boikhethelo o tsoetseng pele oa ho qala. Bakeng sa sena, o hloka ho oela pele ho tloha boemong ba ho ema, ho boloka mokokotlo oa hau o tiile 'me o otlolohile ha o ntse o lumella matsoho a hau ho ama fatše.
- Ntle le moo, o ka kena maemong a hau a kamehla a ho sutumetsa, matsoho a atolositsoeng mme a le thata.
- Joale, theohela maemong a tlase a ho sutumetsoa ka matsoho a fapantsoeng, mokokotlo o ntse o le thata.
- Sututsa 'mele oa hau ho ea holimo ka matla kamoo ho ka khonehang u sebelisa matsoho le maoto ka bobeli, e lokelang ho its'oara moeeng.
- Ha matsoho le maoto a hau a sa kopane le lefatše, otlolla matsoho pele hore 'mele oa hau o otlolohe.
- Joale khutlela sebakeng se le seng sa ho sutumetsa.
- Lumella tsoelo-pele ea hau hore e u jare ho fihlela boemo bo tlase ba ho sutumetsoa. Hanghang, fetohela rep rep ea bobeli.
Bakeng sa pherekano efe kapa efe, potso kapa tlhahiso u ikutloe u lokolohile ho lahla maikutlo a hau ka tlase mona.
