Ho ikoetlisa ka katleho ea mesifa ea sefuba (joalo ka mesifa efe kapa efe) ho hloka tsoelo-pele ea mehla ea boima ba 'mele boikoetlisong - ha u ikoetlisetsa boikoetliso, hona ho bolela ho eketsa boima ba' mele. Leha ho le joalo, o ka tsoka matsoele a hau hae - ka boima ba 'mele oa hau ntle le lisebelisoa tse ikhethang.
Ka tlase o tla fumana Lenaneo la ho ikoetlisa la Chris Heria. Hopola hore Heria ke e mong oa libapali tsa calisthenics tse tsebahalang haholo (libaka tsa koetliso e sebetsang ntle le ho sebelisa boima bo eketsehileng).
U ka pompa matsoele joang lapeng?
Bakeng sa kholo ea mesifa ea pectoral, koetliso ea hypertrophy ea hlokahala. Ho kopanya koetliso ea matla le nako e lekaneng ea ho phomola le phepo e ntlafalitsoeng ho lumella likhoele tsa mesifa ho fumana mojaro pele - ebe li fola le ho hola li le matla, li eketsa molumo le boima.
Ebile, mojaro o hlokahalang ho qala lits'ebetso tsa hypertrophy o ka etsoa ha koetliso e le hae - ntho ea mantlha ke ho ikoetlisa ka boinehelo bo felletseng, o leka ho kenyelletsa likhoele tse ngata tsa mesifa kamoo ho ka khonehang mosebetsing. Bakeng sa sena, haholo-holo, motsoako oa boikoetliso bo matla le bo tsitsitseng bo ka sebelisoa.
Boikoetliso ba bohlokoa ba sefuba lapeng ke ho sututsa fatše. Boikoetliso bona bo sebetsa 'meleng o kaholimo, ho kenyeletsoa mesifa ea pectoral, mesifa ea morao, mahetla le mesifa ea letsoho. Har'a lintho tse ling, tobetsa le eona e sebetsa nakong ea li-push-up.
Polanka ke boikoetliso bo ka sehloohong ba lapeng
Boikoetliso ba mantlha ba ho phunya sefuba lapeng ke lepolanka le otlolohileng la letsoho. Tabeng ena, ho bohlokoa eseng feela ho boloka boemo ba 'mele kaofela, empa ho itlhopha ka boomo mesifa ea sefuba, ho fihlela khatello ea bona e phahameng.
Ka mantsoe a mang, ha o ntse o le ka lepolankeng, o lokela ho phahamisa mokokotlo oa hau ka hohle kamoo ho ka khonehang (ho bula mahetla a mahetla), ha o ntse o sotla sefuba sa hau - mme o lieha bonyane metsotsoana e 30. Ho fetola boemo ba matsoho ho tla thusa ho aba mojaro mesifa - ka hona ho kgothaletswa ho chencha mefuta ea mapolanka khafetsa.
Lenaneo la ho ikoetlisa sefubeng
Ho ikoetlisa ha Chris Heria ho na le boikoetliso bo boima ba 'mele bo 8 bo ileng ba etsoa ka tatellano. Sehlopha sa boikoetliso se khethoa e le hore likarolo tsohle tsa mesifa ea sefuba li amehe - holimo, bohareng le tlase. Hape, mojaro o kahare le kantle ho sefuba.
1. Li-push-up tsa khale - makhetlo a 20
Boemong ba leshano, boloka 'mele oa hau o otlolohile maemong a tsitsipano. Noka ha e phahame ebile ha e kobehe. Tšoara abs ea hau ho boloka 'mele oohle oa hau o le mocheng ho tloha mahetleng ho ea maotong. Phefumoloha haholo ha o theola 'mele,' me u ntše moea ha u phahamisa. Sena se tla holisa likhoele tsa hau le ho feta le ho otlolla mesifa.
2. Horizon ka matsoho a koba - metsotsoana e 15
Ha u le maemong a leshano, koba litsoeng 'me u tšoare boemo bo tsitsitseng. Slide 'mele oa hao ho ea hanyane hore liatla tsa hau li lule li le thekeng. Rōlela 'mele le ho feta' me u phahamise maoto fatše. Qala ka metsotsoana e 3-5 'me ka sete ka seng u leke ho eketsa nako ka ho latela mokhoa o nepahetseng.
3. Li-push-up "li-compass" - makhetlo a 10 ka lehlakoreng le leng
Etsa sutumetso, ebe u sutumetsa letsoho la hau le letona ho ea ka letsohong la hau le letšehali e le hore menoana ea hao e metona le menoana ea letsoho e be le likhutlo li tharo. Etsa letsoho le moqotetsane ebe u suthisetsa letsoho la hao le letšehali hole le lona le letona. Ho tloha lehlakoreng, motsamao ona o tšoana le sesupa-tsela - maoto a bohareng ba selikalikoe, 'me mmele o holimo o tsamaea ka arc.
4. Ho sutumetsa ka metsu - makhetlo a 10 letsohong ka leng
Abela matsoho a hau hohle sebakeng sa leshano. Koba letsoho la hao le letona setsoeng ho fihlela sefuba se ama fatše. Boloka letsoho la hao le letšehali le eme hantle. Etsa li-push-up tse 10 ka letsoho la hao le letona pele, e be ka ho le letšehali. Haeba u ntse u e-na le matla, etsa li-push-up tse ling tse 5 letsohong le leng le le leng - hang ka letsoho la hao le letšehali, hang ka letsoho le letona, joalo-joalo ho fihlela ho 10 ka kakaretso.
5. Liqhomane tse mpe tse phatlohang - makhetlo a 10
Etsa puseletso ea khale, empa theoha ka tsela e laoloang bakeng sa metsotsoana e 3-4. Se ke oa otlolla litsoe tsa hau ka bophara, li boloke haufi le 'mele. Hang ha o ama fatše ka sefuba sa hau, ha o tsoa, tsoa o otlolle litsoeng ebe o sutumetsa matsoho fatše ka hohle kamoo ho ka khonehang.
6. Ho sutumetsoa ha litaemane ka ho toboketsa leralleng - makhetlo a 15
Sebakeng sa ho bua leshano, beha liatla tsa hau haufi, joalo ka ha ho etsoa li-compass. Ha o theoha, o seke oa otlolla litsoe tsa hau mahlakoreng. Ha u iphahamisa, u le sebakeng se phahameng ka ho fetisisa, lebisa matsoho molemong oa hore mekokotlo ea liatla tsa hau e kopane. Mokhoa ona o tla holisa khutsufatso ea mesifa ea pectoral le triceps.
7. Li-push-up li sekame - makhetlo a 20
Boemo ba ho qala - ho robala, maoto a le leralleng. Ha u koetlisa mesifa boemong bona, ho hatisoa haholo sefubeng se kaholimo. Boikoetliso bona bo khothaletsoa haeba o batla ho fa mesifa ea hau ea pectoral molumo o eketsehileng.
8. Static push-up - motsotso o le 1
U tlameha ho etsa push-up e le 'ngoe feela. Butle-butle 'me ka mokhoa o laoloang, o theohele fatshe metsotsoana e 1, ebe, ka ho tsepamisa mohopolo o lekanang metsotsoana e 30, o tsohe. Phefumoloha ka tsela e lekanang 'me u utloe hore na mesifa e' ngoe le e 'ngoe ea' mele oa hau e tsitsipane ho isa bofelong.
Boikoetliso bo 8 ke selikalikoe se le seng sa koetliso. Re khothaletsa ho etsa likhetsi tse 2-3 ka boikoetliso. Phomola lipakeng tsa boikoetliso bakeng sa metsotso e 1-2.
Видео
U ka ntlafatsa joang koetliso?
Ho thibela mesifa ea pectoral hore e se ke ea tloaela mojaro o le mong mme e tsoele pele ho hola, o hloka ho eketsa boima ba 'mele khafetsa (mohlala, sebelisa li-dumbbells kapa barbell), kapa ho eketsa matla a lenaneo la koetliso le entsoeng:
- Fapanya boitlhakiso... Ho ikoetlisa ka mokhoa o fapaneng ho bapala karolo ea bohlokoa haholo khatello ea mesifa, ho eketsa kapa ho fokotsa khatello ea maikutlo mesifeng ea bobeli.
- Fokotsa likhefutso... Fokotsa nako ea phomolo lipakeng tsa boikoetliso le ho eketsa palo ea likhechana tsa koetliso.
- Eketsa nako ea hau u le tlas'a khatello ea maikutlo. Leka ho phethela boikoetliso ka metsotsoana e ka bang 45 ka sete. Ena ke nako e nepahetseng ea ho fihlela hypertrophy ea mesifa, ho latela Chris.
Lenaneo
Hopola hore ka katleho ho pompa mesifa ea hau ea pectoral ho hloka nako e lekaneng ea ho hlaphoheloa. Koetlisa sefuba sa hau makhetlo a 2 ka beke, mme matsatsing a setseng, tsoka mokokotlo, maoto le abs. Ke feela ka ho sebetsa ka har'a lihlopha tsohle tsa mesifa moo o ka hahang 'mele oa lipapali.
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Ho koetlisa mesifa ea sefuba lapeng ke phephetso ea nnete. Bakeng sa ho pompa matsoele a maholo, ho hlokahala hore o fapanyetsane lipakeng tsa boikoetliso ka mokhoa o matla le o sa fetoheng - hape o fetole mefuta le mefuta ea li-push-up khafetsa.
Source: avingka.ru