Koetliso e sebetsang: ke eng, tlhahlobo ea boikoetliso, melemo le likotsi * Sefapano

Koetliso e sebetsang ke ketsahalo e hlahisang litšoaneleho tse latelang tsa 'mele: ho ba mafolofolo, ho hokahana, ho tsamaea, mamello, matla. Empa lentsoe lena ha le hlake hoo ba seng ba ntse ba bolela letho ka lona. Sengoli sa buka "Fitness for the Smart" Dmitry Smirnov oa ngola hore boikoetliso bo sebetsang ka ho fetesisa ke boikoetliso bo nang le li-squats tse fapaneng, lits'oants'o tse bolaeang, likhatiso le li-pull. Greg Glassman, moqapi oa CrossFit, o eketsa li-gymnastics, ho phahamisa kettlebell, le ho ts'oasa litšepe le litšepe. Mme sehlopheng se seng sa boikoetliso ba mahaeng re tla bona banana ba tlolela holimo ho potoloha ka mabanta a rabara bakeng sa ho pompa matheka. Thuto hape e tla bitsoa "koetliso e sebetsang".

Ka pel'a rona re na le projeke e kholo ka ho fetisisa ea boikoetliso khoebong lilemong tse 20 tse fetileng. Le sistimi e ntle ea koetliso ea 'mele haeba u e atamela ka bohlale.

Bohlokoa ba koetliso e sebetsang

Taba ea mantlha ha se ho pompa mesifa le botle ba 'mele. E mabapi le ho netefatsa ho tsamaea hantle le ho thibela likotsi lipapaling le bophelong ba letsatsi le letsatsi. Ka hona, ea qalang o tla bolaea batho ka kettlebell e bobebe fatše ho boloka mekotla ea lijo ka mokhoa o sireletsehileng. Motshameki oa bolo ea maoto ke sebapali se shoeleng se nang le litekanyo tse hlomphehang holim'a barbell, hobane sepheo sa hae ke ho holisa matla a maholo ha a matha kamora bolo. Sprinter - ho tlola ka molamu. Mofumahatsana ea ntseng a theola boima ba 'mele ka ho sa feleng ea nang le boiphihlelo ba lilemo tse 10 le matšoao a mokhathala sefahlehong sa hae - litlhaselo tse ling tse sa tloaelehang ho ea lehlakoreng le leng la mmele.

Ena ke mokhoa oa bokahohleng oa mokhoa, o latelang:

Ho nts'etsapele motsamao o kopaneng oa motsamao le motsamao ka kakaretso, ho fuoa squats, ho hula fatše, ho hula kapa ho etsisa, ho hatisoa lifofaneng tsohle le lifting ho sethaleng.
Mamello e thehiloe ka boikoetliso bo ts'oanang, empa ka mokhoa "metsotsoana e 30-50 tlasa mojaro, motsotso oa phomolo."
Matla - Hape e behiloe ka mokhoa o ts'oanang, empa mohatong oa 3-6 bakeng sa li-3-7 sets, ka phomolo bakeng sa ho hlaphoheloa le boima ba 'mele bo boholo.
Khokahano ea lipapali tsa sehlopha - mekhatlo e rarahaneng, ka mohlala, li-thrusters, ke hore, lebasetere la squat e ka pele le tobetsa holimo, le litlhaselo tse fapaneng ho sethala se sa tsitsang joalo ka lieta tse sa roaloang lieta.
Litšoaneleho tsa maqheka bakeng sa lits'ebeletso tse ikhethang, sesole le mapolesa - koetliso ea matla mokhoeng o pheta-phetoang o tlase o kopantsoe le se bitsoang "metabolic", kapa karohano bakeng sa mamello ea matla. Sena se lumella lesole ho matha lehoatateng ka motsoalle ea lemetseng mahetleng a hae mme nako le nako a thunya ho sera, mme lepolesa le ka ts'oara le senokoane ka metsotsoana e 10.

Hona ke hobane'ng ha basali ba lihlopha tsa lihlopha ba itšilafatsa ka maoto 'me ka nako e le' ngoe ba khumama matsoho ho li-biceps? Ha ho bonahale eka ena ke boikoetliso bo sebetsang ba ho palama maqhubu. Kahoo morupeli oa ba khahlisa, o ba sitisa ho monotony le ho ba imetsa ka ho ikoetlisa. Mona ke moo terama e qalang. Litsebi tsa matla a ho ikoetlisa li hana koetliso ea sehlopha e le e sithabetsang le e se nang thuso. Linaleli tsa YouTube lia khothaletsa, hobane ka metsotso e 20 ka letsatsi u ka "ithorisa" haholo hoo ho tla ba le thetso e felletseng ea hore u ikoetlisa ka matla. Ho etella pele marathone a boima ba 'mele le hona ho a phahamisa, mme hape e le mokhoa o mong oa koetliso ea matla bakeng sa bophelo bo botle.

Rua molemo

Boikoetliso bo sebetsang lefats'eng ka bophara bo khutliselitse batho boikoetliso. O ile a kholisa matšoele hore halofo ea hora ea boikoetliso bo tloaelehileng ka letsatsi le ho ikoetlisa ka potoloho li tla lekana ho shebahala li hlompheha, ho ba le mesifa e matla, mafura a 'mele, ho tsamaea hantle, le ho qoba bohloko ba morao bo tsoang mosebetsing.

Melemo bakeng sa motho feela ea tloaelehileng

E boloka nako. Ho ikoetlisa ho hlophisitsoe ho latela molao-motheo oa selikalikoe kapa karohano, ha ho hloke phomolo e ngata lipakeng tsa li-sets le ho u lumella ho boloka metsotso e 30 ho isa ho e 40 ka ho ithuta lihlopha tsohle tsa mesifa.
E eketsa karabelo ea metabolism. Kamora ho ikoetlisa joalo, 'mele o sebelisa oksijene ka mafolofolo hape o sebelisa matla a mangata. Ho bonolo haholo ho theola boima ba 'mele haeba u latela phepo e nepahetseng.
E sebetsa lihlopheng tsohle tsa mesifa. Se ke oa tšoenyeha ka li-biceps, brachialis le gluteus medius.
E thusa ho etsa pelo e nyane. Thupelo e tloaelehileng e sebetsa e koetlisa pelo. Lihora tse telele pina ha li hlokahale. Ho lekane ho eketsa metsotso e 30 ea leeto le khothalletsoang ke WHO ka letsatsi ho hlahisa vithamine D.

Melemo ea moatlelete:

Thibelo ea likotsi.
Ho ntlafatsa ts'ebetso papaling ea mantlha.
E tšehetsa sebopeho sa 'mele se molemo.
Ho imoloha kelellong.

Mefuta ea koetliso e sebetsang

Ho na le mefuta e 'meli e meholo:

Lihlopha tsa boikoetliso ba sehlopha.
Koetliso ea motho ka mong ho nts'etsapele litšoaneleho tse itseng.

Tsa pele li kentsoe tšebetsong ka har'a sebopeho sa Functional, Athletic Body, NTC, Body Rock le mananeo a mang a tšoanang. Ntlha ea bohlokoa ke mekhahlelo e feto-fetohang khafetsa e ipapisitse le li-squats, matšoafo, li-push-up, li-burpees, likhatiso tsa dumbbell tse emeng le mela e fapaneng. Sehlopha se etsa boikoetliso ba ho bala, hangata se qeta motsotso tlasa mojaro ebe se tloha kapele ho tloha boikoetlisong bo bong ho ea ho bo latelang. Phomola metsotso e 1-2 pakeng tsa lipotoloho. Physiologically, sena ke aerobics. Empa barekisi ba re joetsa hore e nkela motlakase sebaka. E, haeba re bua ka kopo e tloaelehileng "ka tsela e itseng u theole boima ba 'mele lebopong." Che, haeba u hloka khalemelo e tebileng ea boemo ba moreki, ho felisa ho se leka-lekane ha mesifa, litlamorao tsa ho se sebetse nako e telele 'meleng kapa "pompo" ea banal ea maratsoana, mahetla, li-biceps le ntho e ngoe le e ngoe eo hangata batho ba hlahelletseng ba batlang ho e bona.

Koetliso e sebetsang ea li-blogger le eona e ka hlahisoa ke sehlopha sena se seholo. Mohlala - Leseli la Zuzana, Pakete ea Sugary Six, Katya Buida, Morero oa ho Omisa ka bohlanya le tse ling. Li kopantsoe ke lihlooho tse hohelang tsa livideo le litaba tse tloaelehileng:

li-burpe tse ngata le li-jacks tsa jumpin lipakeng tsa boikoetliso;
ho qhomela ho eketsehileng ho tsoa ho squats le lunges;
li-microdumbbell tsa matsoho, tseo ka tsona li khumamang li-biceps nakong ea li-squats;
lipolanka tse tlamang le ho sotha;
li-push-up le tsona lia hlokahala.

Mananeo a joalo a loketse motho ea se nang mathata le ODA le boima bo bongata bo fetelletseng, empa a na le boiphihlelo ba ho etsa li-squats, li-push-up le li-lunges tse tšoanang. Molumo o moholo o tla thusa ho theola mesifa le ho eketsa tšebeliso ea likhalori, palo e tla ntlafala, mafura a 'mele a tla nyamela (ehlile, ho latela lijo tse nang le boiphihlelo).

CrossFit e totobatsoa mananeong a sehlopha. Haeba re sa bue ka ho bapala baatlelete, joale ona ke lenaneo le matla haholo le kopantseng boikoetliso ba 'mele ba' mele le boima ba 'mele le mosebetsi oa ho fofa. E o lumella ho nts'etsapele "ntho e ngoe le e ngoe" haeba u atamela mokhoa ona ka nepo le ho o beha. Kapa e tla ba tsela e bonolo ea ho chesa likhalori ho motho ea etsang metsamao halofo ea molumo le "ka hohle kamoo ba ka khonang."

Mananeo a sebetsang ka bomong a ngotsoe ka tlhokeho mme a ka kenyelletsa likarolo tse fapaneng.

Mesebetsi ea mantlha le lisebelisoa

U ka heletsa pokello eohle ea koetliso ea sejoale-joale ka mefuta ea metsamao le lisebelisoa tse sebelisitsoeng. Le ha mehloli e fapaneng e e arola ka ho ikoetlisetsa basali, banna, ba qalang esita le batho ba nonneng haholo. Ka kakaretso, tlhophiso ea boikoetliso bo ka sehloohong e shebahala tjena:

Mefuta ea boikoetliso	Li-squats	Lunges le hula ka nqa e le 'ngoe	Ts'oarello	Mochine oa khatiso o emeng	Ho hula	Likhatiso tsa push-up le benche
Bakeng sa ba qalang le ho ikoetlisa lapeng, hammoho le koetliso ea 'mele ea semathi se selelele	Ka boima ba 'mele oa hau	Ka boima ba 'mele oa hau	Li-bar tsa Australia tse hulang le ho kobehela pele ntle le boima	Ho sutumetsa lintja ka tlase, ho sututsa mahetla ho tsoa lebokoseng	Ka bareng le matšeliso a karolo ea boima ba 'mele ka rabara	Classic ho tloha tšehetso kapa ho tloha fatše
Ho ikoetlisa le ho ikoetlisa lapeng	Ka lisebelisoa tse nyane (litekanyo, li-dumbbells, li-buffers tsa rabara)	Ka lisebelisoa tse nyane	Li-kettlebells, li-dumbbells, li-absorber tse nyarosang tsa rabara	Li-kettlebells, li-dumbbells, li-absorber tse nyarosang tsa rabara	Ka puseletso ea boima ba 'mele	Ho tloha fatše kapa ho lihokelo bakeng sa koetliso e sebetsang, ka matsoho a fapaneng
Koetliso ea matla bakeng sa baatlelete ba boikoetliso kapa ba boemo bo botle	Ka barbell - ea khale ebile e tobile. Ka linako tse ling - li-squats tse ka holim'a hlooho	Ka li-dumbbells	Ka boom kapa thepa e nyane	Ka boom kapa thepa e nyane	Ea khale kapa e boima	Ka litekanyo ka morao kapa ho nkeloa sebaka bakeng sa khetho ea khatiso ea benche
Koetliso ea 'mele ea Sprinter, mosebetsi oa maqheka, boikoetliso bo tsoetseng pele	E matla (ka ho qhomela) kapa e nka barbell setulong	E ts'oana le squats, ntle le ho nka	Matla - lebelo le phahameng le rabara kapa liketane	Jerks le halofo-makala	Kipping le serurubele	Mechine ea khatiso ea lebelo e matla e nang le rabara kapa liketane kapa ho qhomela holimo

Mesebetsi e meng e ka ba thata:

Ho hula ha Australia

Mothati oa maoto a otlolohileng ka absorber shock absorber

Hula sekhukhu se monyang lebanta le letsoapong

Mochine oa khatiso o emeng o nang le tšibollo ea motlakase

Ho sutumelletsa lintja tlase

Li-Pushups tsa Mabokose

Lits'oants'o tsa Kipping

Li-squats tse matla

Ho hula lirurubele

E boima

Ntho e ngoe le e ngoe e hlahisitsoeng tafoleng e ka ba thata ka ho eketsa litekanyo. Sena sea utloahala haeba sepheo ha se ho nts'etsapele, mohlala, mamello ea ho matha, empa ho matlafatsa mesifa. Moreki ea tloaelehileng oa tlelabo ea boikoetliso o lula a tloha moleng oa pele ho ea ho oa hoqetela. Mosebetsi oa ho hanyetsa ka matla o etsoa feela ha motho a nka qeto ea ho hlolisana CrossFit kapa a fihlile sehlabeng se matla mme a batla ho se hlola.

Empa koetliso ee ke efe, haeba re tobane le tsoelo-pele e tloaelehileng ea matla, joalo ka mefuta e meng e mengata ea boikoetliso? Taba ea taba ke hore ona ke mokhoa o iqapetsoeng oa ho hohela batho ba khathetseng ho tsotelloa ke boholo ba mesifa, botenya ba lera la mafura le boikoetliso bo khethollang mesifa e menyenyane.

Ka lisebelisoa tsa boikoetliso

Ha e le hantle, molemong oa boikoetliso ho na le mekoallo e tshekaletseng le mekoallo e tšoanang. Lisebelisoa tse ling tsa boikoetliso ha li sebelisoe. Li-loops tsa koetliso e sebetsang li ts'oana le li-gymnastics. Li u lumella ho fetola maqhubu a mojaro ka mokhoa o itseng 'me u kenye lihlopha tse fapaneng tsa mesifa mosebetsing.

Mojaro oa Cardio

Bakeng sa ho ikoetlisa, ho etsoa tse latelang:

ho matha hole ho tloha 200 ho isa ho 800 m;
burpee;
ho qhomela mekotla, ho tlola le ntle le thapo;
matšoafo a matla, litepisi;
sebetsa ka baesekele ea tlhaselo le mochini oa ho soka sekepe.

Cardio ke ea nako e sa sebetseng, ho kentsoe koetliso e bobebe "e telele, e otlolohileng" kamoo ho lakatsoang mme hangata ha e fete matsatsi a 1-2 ka beke.

Likarolo tsa koetliso bakeng sa boima ba 'mele

D. Smirnov, ea boletsoeng qalong ea sehlooho sena, o lumela hore koetliso ea ho theola boima ba 'mele e teng. Hona ke ntho e kang lisetyhula tse nang le litekanyo tse tebileng haholo le boitlhakiso ba mantlha bo kopaneng. Cardio ke karohano. Lijo li haelloa ke khalori. Litsebi tse ling kaofela li lumela hore boikoetliso bo joalo bo thusa ho eketsa mamello lipapaling, mme moeti ea ikoetlisang ha a hloke sena sohle.

Ha e le hantle, koetliso e sebetsang e bitsoa "ho potlakisa metabolism." Ona ke mosebetsi oa 'nete, haeba motho a na le motsamao o motle o kopaneng, mokhoa o motle, o ikemiselitse hore a se ke a "silila" litekanyo, hang ha a lula khaellong ea likhalori, mme a khona ho fola.

Ho CrossFit, ho theola boima ba 'mele ho eletsoa ho lahla lipompong le ho aha lijo tse ipapisitseng le lijo-thollo, nama, mahe, linate, meroho le litlama.

Boholo ba ba qalang ba lokela ho etsa ho hong joaloka boikoetliso ba potoloho ba litekanyo tsa (kapa tse nyane) mme ba leke ho aha bophahamo le lebelo. 'Me, ho hlakile, u se ke ua lebala ka khaello ea lik'halori, ntle le moo ho ikoetlisa ho ke keng ha atleha.

Na o hloka litlhaselo maotong a se nang letho le mefuta e meng e sa tloaelehang ea motsamao ka libolo tsa meriana bakeng sa tahlehelo ea boima ba 'mele? Ha e le hantle, che. Ena ke tseko ea mantlha ea batho bohle ba nang le kelello ho ikoetlisa ka mokhoa o sebetsang. Motho ea se nang tsebo o tla nka nako e telele ho nahana ka mokhoa oa ho pheta boikoetliso e le hore a bo etse hantle le ka nepo. Ho molemo ho etsa hore mosebetsi o be bobebe ka tekheniki, empa o seke oa o sitisa ho bona hape seo morupeli a se bonts'ang moo.

Mananeo a ba qalang

Bahlophisi ba makasine oa Self ba lokiselitse boikoetliso bo bonolo ka ho fetisisa bakeng sa ba qalang lefatšeng:

Li-squats.
Marang-rang.
Li-push up.
Ho sotha.
Polank.

Pheta makhetlo a 3, u ikoetlise ka motsotsoana, 'me letsatsing le hlahlamang maikutlo a "monate"' meleng oohle a fanoe. Ebile, moaho o qapiloe ke Greg Glassman, "ntate" oa CrossFit. Mme e tsejoa e le "boikoetliso", moo motsamao o mong le o mong o neng o etsoa makhetlo a 50. Haeba motho ea qalang a sa khone ho pheta makhetlo a 50, o tlameha ho qala ka palo e fumanehang ho eena.

Bakeng sa basali

E batla e ts'oana, empa ka ho toboketsa matheka, e shebahala tjena:

Mekotla e hatisoang.

Bakeng sa banna

Ba qalang ba ka etsa sena:

Goblet squat e nang le kettlebell kapa li-dumbbells tsa quadriceps.

Khetho e 'ngoe:

Litlhaloso tse amanang le boikoetliso

Ho makatsang ke hore ha ho le e 'ngoe. Le motho ea nang le likotsi tsa ODE, khatello e phahameng ea mali le boima bo feteletseng a ka etsa mofuta ona oa boikoetliso. Ke eena feela ea tla etsa li-squats tse 10 tse sa tebang ka ho phomola le ho sututsa leboteng. Botle ba sistimi ke hore e ka ikamahanya le hoo e batlang e le boemo bofe kapa bofe ba boiphihlelo.

Leha ho le joalo, o lokela ho qoba ho ikoetlisa haeba:

ho na le li-contraindications tsa cardio load tse tsoang pelong le methapong ea mali;
ho ba le ts'oaetso e sebetsang;
motho o kula ka ARVI;
bokuli bo sa foleng bo mpefetse;
ka pel'a rona ke moqapi ea nang le tlolo e tebileng ea ho ema kapa ho kobeha ha mokokotlo;
motsamao o kopanetsoeng o lekantsoe.

Qetello

Boikoetliso bo sebetsang ke "lesela" la ho bapatsa moatlelete oa 'mele, o nolofalitsoeng ho latela litlhoko tsa batho ba tloaelehileng. Ka pel'a rona ho na le boitlhakiso bo tloaelehileng ba matla ba ho ikoetlisa ka ntle le ntle le boima ba 'mele, bo kopantsoeng ho ba mekhahlelo ho eketsa mamello ea semathi. Ho hatisoa haholo ho holisa matla, matjato, mamello, ho tsamaea le ho thibela likotsi tsa malapeng.