Ka koetliso e sebetsang, ha se lisebelisoa tsa lipapali feela tse bapalang karolo ea bohlokoa, empa le lintlha tse ling tse ngata. Pele ho tsohle, tsena li lokela ho kenyelletsa lisebelisoa tsa lipapali. Ho khetha lieta tse nepahetseng bakeng sa koetliso le ts'ebetso ke senotlolo sa boikoetliso bo nepahetseng le bo sebetsang.
Sengoloa sa kajeno se tla shebana le lieta tsa liatleletiki tse etselitsoeng sefapano, ho phahamisa matla le ho phahamisa litšepe. Sebakeng sa botsebi, lieta tse joalo li bitsoa lieta tse phahamisang boima.
U ka khetha e nepahetseng joang?
Pele u hloka ho tseba hore na hobaneng u tlameha ho sebelisa ho phahamisa litšepe ha u bapala lipapali. Mofuta ona oa lieta tsa lipapali ke oa "nnete" bakeng sa barati bohle ba li-squats tse boima le boitlhakiso bofe kapa bofe ba matla moo ho nang le mokhahlelo oa squat: ho ts'oaroa ha barbell le jerk, thrusters, barbell pulls, jj.
Lieta tsa ho phahamisa litšepe li boetse li sebelisoa ho phahamisa kettlebell - ho bonolo haholo ho etsa litsamaiso life kapa life tsa jerk haeba o sebelisa lieta tse thata ka serethe se thata. Sena se nolofalletsa mesifa ea leoto ho sebetsa ha o ntse o kenya boiteko bo fokolang mohatong oa squat.
Ha u reka litekanyo tsa crossfit, u lokela ho ela hloko lintlha tse latelang tse khethollang boleng ba seeta le katleho ea ts'ebeliso ea sona:
- serethe;
- lintho tse bonahalang;
- serethe;
- theko.
Serethe
Karolo e ikhethang ea lieta tse phahamisang boima ho tsoa lieta tse tloaelehileng tsa lipapali ke boteng ba serethe... Bophahamo ba eona bo ka fapana ho tloha ho cm 0.7 ho isa ho tse 4. Ha e le bolelele le malelele maoto a semathi, o tla hloka lirethe tse phahameng. Boteng ba serethe bo lumella:
- Fokotsa khatello ea kelello maqaqailaneng, e fokotsang menyetla ea ho lemala le ho eketsa botsitso ba boemo ba hau.
- Ho phutholohile haholoanyane ho etsa squats ka barbell le boitlhakiso tse ling moo mojaro o boima o oelang mesifa ea leoto. Boteng ba serethe bo etsa hore ho phutholohe ho feta ho ba bohlooho bo tebileng. Setsi sa matla a khoheli sa moatlelete se fetoha hanyane, makoana a huloa morao, mme ho ba bonolo ho uena ho boloka ho kheloha hoa tlhaho mokokotlong o tlase ha o sebetsana le boima bo boima. Ho ba bonolo ho squat, kaha serethe "se ja" lisenthimithara tse 5-8 tsa bophahamo bo tlase, mme ha o sebetsa ka boima bo boima, nako ena ke eona e nang le bothata bo boholo ho moatlelete e mong le e mong.
Boitsebiso
Ho tšoarella ha li-barbells ka kotloloho ho latela thepa. Haeba u nahana hore ho ikoetlisa ka matla moo u ikoetlisetsang teng ho ke ke ha u tima lieta, u fositse. Li-squats, li-barbell lunges, mechini ea khatiso ea maoto - lits'ebetso tsena kaofela li ka tima esita le liteki tse tšepahalang le tse turang pele ho nako. Ka hona, ho molemo ho khetha mefuta e entsoeng ka letlalo la tlhaho le sa tsoakoang - lieta tsena tse phahamisang boima li tla u sebeletsa nako e fetang selemo.
Serethe
Taba e le 'ngoe e matla haholo ha u khetha lieta tsa boleng bo holimo tsa boleng bo phahameng, kahoo ha u reka, o lokela ho ela hloko lintlha tse latelang:
- Boitsebiso bo sebelisitsoeng... Mefuta e nang le bohato ba polyurethane ha e tšoarelle. Ntle le moo, thepa ena e bonolo haholo 'me e ke ke ea fana ka mamarello e felletseng holimo.
- Motsoako feela o tlameha ho rokoa le ho manehoa... Motsoako o joalo feela o ka supa hore lieta tsa ho phahamisa litšepe tseo u li khethileng li tla phela nako e telele ruri.
Hape, ha u khetha, etsa bonnete ba hore u mamela maikutlo a hau. Bophahamo ba serethe bo lokela ho o phutholoha, hopola hore seeta sena o tla tlameha ho robala ka litekanyo tsa rekoto. Lieta tse phahamisang boima ba 'mele li lokela ho lokisa leoto ka tieo, sena se tla fokotsa menyetla ea leqeba la maqaqailana hoo e batlang e le zero le ho netefatsa ts'ebetso e ntle le e bolokehileng ea boikoetliso ba matla. Mekhoa e tšoanang e lokela ho sebelisoa ho lieta life kapa life tse khethiloeng bakeng sa lipapali.
© photology1971 - stock.adobe.com
Theko
Hangata lebaka lena ke lona lebaka la ho reka ntle le katleho. Ehlile, lieta tsa ho phahamisa litšepe tse tsoang Adidas, Reebok kapa Nike li ipakile e le khetho e ratoang ea baatlelete ba bangata ba sefapano. Leha ho le joalo, na li bohlokoa ho chelete? Eseng kamehla. Moetsi e mong le e mong o na le setlankana, mme hangata lieta tse phahamisang litšepe li ka lahloa kamora ho ikoetlisa ka matla.
Sena ha se bolele hore o betere ha o reka mofuta o theko e tlaase oo o ka o fumanang. Ha ho hlokahale hore o thehe khetho ea hau feela lebitsong la lebitso le tsebahalang, empa ho utloisisa hantle hore na ke lieta life tse loketseng sebopeho sa hau sa anatomiki, hore na se entsoe hantle hakae. Ke feela moo o ka etsang khetho e nepahetseng.
Phapang ho banna le basali
Na ho na le phapang ha ho khethoa basali lieta tse phahamisang boima le likhetho? Ehlile ho teng, ebile ho bohlokoa haholo. Ho tlameha ho utloisisoa hore mokhoa oa koetliso bakeng sa banna le basali o fapane haholo. Pele ho tsohle, re bua ka sekala se sebetsang. Le ha monna a ka fumana lieta tse phahamisang basali tse boholo ba hae, ho na le monyetla oa hore ba mamelle le ho ikoetlisa ka thata ka likhoeli tse 'maloa tse nang le boima bo sa sebetseng ba li-squats, li-deadlifts, tse hloibilitsoeng le tse hloekileng le tse hlabang.
Hape hoa lokela ho hlokomeloa hore lieta tsa CrossFit tse phahamisang litšepe li na le matla a fokolang ho feta lieta tse khethehileng tsa ho phahamisa matla. Koetliso e sebetsang e sebetsa haholo, kahoo lieta li tlameha ho sebetsana ka katleho le mefuta eohle ea khatello ea maikutlo, mohlala, ho matha. Lieta tsa crossfit tsa ho phahamisa litšepe li na le bohato bo hlabang bo tšoanang le lieta tsa bolo. Ho bonolo ho etsa li-complexes lieta tsena, tse kenyeletsang merabe ea sprint, empa ho etsa mekhatlo ea tlholisano ho tloha ho phahamisa motlakase kapa ho phahamisa litšepe ho eona ha se mohopolo o motle ka ho fetisisa.
Mefuta e holimo
Inthaneteng u ka fumana lieta tse sa tloaelehang tsa ho phahamisa litšepe, mohlala, khatiso e lekanyelitsoeng ea Reebok ea Rich Fronning. Ha e le hantle, balateli ba ka thabela ho ba le lieta tse tšoanang le setšoantšo sa bona, empa ha ho na phapang e kholo le mehlala e meholo ho bona. Ka hona, re tla etsa tlhahlobo e nyane ea papiso ea lieta tse tsebahalang haholo tsa ho phahamisa boima ba banna le basali hajoale:
| Mohlala | Theko | Tekolo | Setšoantšo |
| Inov-8 Fastlift 370 Boa lieta tsa boima ba 'mele - tsa banna | 175$ | 8 ho ba 10 |  © inov-8.com |
| Lieta tsa boima ba 'mele Inov-8 Fastlift 370 Boa - tsa basali | 175$ | 8 ho ba 10 | © inov-8.com |
| Lieta tsa boima ba 'mele Nike Romaleos 3 - banna | 237$ | 9 ho tsoa ho 10 |  © nike.com |
| Lieta tsa ho phahamisa litšepe Adidas Adipower Weightlifting 2 Lieta - tsa banna | 200$ | 9 ho tsoa ho 10 |  © adidas.com |
| Lieta tsa ho phahamisa litšepe Adidas Adipower Boima ba mmele Lieta tse 2 - tsa basali | 200$ | 9 ho tsoa ho 10 |  © adidas.com |
| Lieta tsa boima ba 'mele Adidas Leistung 16 II Boa Shoes | 225$ | 7 ho tse 10 |  © adidas.com |
| Ho phahamisa litšepe Etsa ho hlōla litšepe | 105$ | 8 ho ba 10 |  © roguefitness.com |
| Lieta tsa boima ba 'mele Reebok Lefa Lifter | 190$ | 9 ho tsoa ho 10 |  © reebok.com |
Litheko li ipapisitse le karolelano ea mmaraka ea mefuta ena.
Liphoso tsa khetho
Pale ea ho phahamisa litšepe e ka be e sa fella haeba re ne re sa fane ka lethathamo la liphoso tseo hangata bareki ba li etsang. Mohlomong u tla itsebahatsa ho e 'ngoe ea lintlha tsena' me nakong e tlang ha u ka etsa khetho e ntle.
- Tloaelo ea cha... Ee, Reebok ke Official Crossfit Games Partner, empa seo ha se fane ka tiiso ea hore lieta tsa bona tse phahamisang boima li tla u lekana hantle ho feta ba bang.
- Ponahalo e ntle... Hopola hore lieta tsena u tla ea setsing sa boithabiso, eseng ho kopana le metsoalle. Ntho ea bohlokoahali ho uena ke ho nolofatsa, ho tšoarella, ho ts'epahala le ts'ebetso, mekhahlelo e kantle e nyamela morao.
- Khetho e fosahetseng... Lieta tsa ho phahamisa boima ha se lieta tsa bokahohleng. Li reke ho ipapisitsoe le mofuta oa papali eo u e etsang: CrossFit, Powerlifting kapa Weightlifting. Ke phoso e kholo ho nahana hore lia fapanyetsana.
- Lihlahisoa tsa China tse boleng bo tlase... Ho odara lieta tsa boima ba 'mele ho tloha AliExpress ke mohopolo o mobe o hlakileng.
- Ho reka inthaneteng... Lieta tse joalo li tlameha ho lekoa pele li rekoa. Khetho e le 'ngoe feela e ka khonehang ka ho odara inthaneteng ke haeba khetho ea ho fana ka boholo le mehlala e mengata ka khetho e latelang e teng.
© milanmarkovic78 - stock.adobe.com
Sephetho
Kahoo ha re akaretsang, CrossFit ke ho phahamisa litšepe ke eng? Ebile, tsena ke liteki tse nang le bohato bo thata haholo ba sethala.
Mefuta e meng ea sejoale-joale ha e thuse feela ho phahamisa litekanyo tse boima mesebetsing ea mantlha, empa e boetse e matha kapele ho libaka tse sebetsang. Ena ke letšoao le tsebahalang la CrossFit. Li tla u lumella hore u itšepe ha u ikoetlisa ntle le ho tšoenyeha ka monyetla oa ho fumana kotsi e sa thabiseng.
