Boikoetliso ba sefapano
7K 1 11/16/2017 (ntlafatso ea hoqetela: 05/16/2019)
Sumo kettlebell e hulela seledung ke boikoetliso boo o ka fapanyang mefuta ea hau ea ho ikoetlisa ea CrossFit. Ha e le hantle, boikoetliso bona bo tsoa ho sumo-style deadlift le strip broach grach.
Mabapi le li-biomechanics, ho hula joalo ho feta tsohle ho tšoana le ho nka barbell sefubeng (hammoho le kettlebells kapa dumbbells) ka tsela efe kapa efe - molao-motheo oa ts'ebetso o batla o ts'oana.
Melemo ea ho ikoetlisa
Ka boikoetliso bona u ka hlahisa mamello ea mesifa ea maoto le lebanta la mahetla ka botlalo. Ho etsa sena, o hloka ho sebeletsa palo e kholo ea ho pheta-pheta ka boima bo bobebe. Joale tsoelo-pele ea li-thrust, li-barbells sefubeng, li-shvung le li-barbell tse hulang seledung li tla ba matla haholo.
Ho feta moo, boikoetliso bona bo loketse haholo ho sebetsa khahlano le nako. Mohlala, ipehele pakane ea ho tlatsa mela e 50 ea sumo kettlebell ho selelu ka motsotso o le mong. Pele, u tla e tseba makhetlo a 20, ebe 30, 40 joalo-joalo. Sena se tla lumella mesifa ea hau ho ikamahanya le mosebetsi o potlakileng, mme litlaleho tsa hau litsing tse ngata tsa CrossFit li tla ntlafala. Taba ke hore o tla hlophisa psyche ka tsela eo boko bo fanang ka lets'oao ho mesifa hore e sebetse ka mokhoa oa ho phomola nako e khuts'oane lipakeng tsa likhohlano. E eketsa mamello ea aerobic le anaerobic. Ntle le moo, o sebelisa matla a mangata mme o chesa mafura haholo, hobane mabenkele a glycogen a felloa kapele nakong ea thupelo ena.
Ke mesifa efe e sebetsang?
Motsamao o ka aroloa ka mekhahlelo e 'meli: sumo deadlift le ho ts'oara ho patisane ho hula seledung.
Ka nako e shoeleng, mosebetsi o ka sehloohong o oela ho:
- mesifa adductor ea serope;
- mesifa ea gluteal;
- li-quadriceps.
Li-biceps tsa Hip le li-extensors tsa mokokotlo li sebetsa hanyane ka hanyane.
Ha mangole a atolositsoe ka botlalo, re qala ho hula kettlebell ho leba seledung. Lihlopha tse ka sehloohong tsa mesifa ntlheng ena ke mesifa ea deltoid (haholoholo sengoathoana se ka pele) le trapezium. Karolo e nyane ea mojaro le eona e oela li-biceps le liphakeng.
Ho pholletsa le motsamao oohle, mesifa ea mpeng e sebetsa e le botsitso, ka lebaka leo re boloka botsitso mme re sa lumelle boima hore bo theohe haholo.
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Mokhoa oa ho ikoetlisa
Mokhoa oa ho etsa boikoetliso o shebahala tjena:
- Beha kettlebell fatše ka pel'a hao. Boima ba boima bo lokela ho tšoana le 'mele. Beha maoto a hau ka bophara. Ho pharalla hakae ho latela hore na u otlolohile hakae, ha ua lokela ho ikutloa u sa phutholoha seropeng sa ka hare.
- Boloka mokokotlo oa hao o otlolohile ka hohle kamoo ho ka khonehang, ho kobeha hanyane hanyane (pele ka likhato tse 10-15). Ntle le ho inama, lula fatše 'me u tšoare seqha sa kettle ka matsoho ka bobeli. Sebelisa litlamo tse koetsoeng.
- U sebelisa mesifa ea leoto, ema le li-dumbbells. Boloka mokokotlo oa hao o otlolohile hohle ha u phahamisa. Motsamao o lokela ho ba o phatlohang hape o potlake ka hohle kamoo ho ka khonehang ho fa boima ba 'mele matla. Ka nako eo mahetla a ke ke a khathala ho tsoa ho batho ba shoeleng kapele, mme o ka etsa reps e eketsehileng. Molao-motheo o ts'oanang oa ts'ebetso o sebelisoa ha o tsoka kettlebell ka matsoho ka bobeli ka pel'a hau.
- Ha u se u otlolotse ka botlalo le ho otlolla mangole a hao, boima bo lokela ho "fofa" hanyane hanyane ka inertia. Sena ke seo u hlokang ho se sebelisa. Ha ho hlokahale hore u mo hulele sefubeng, u hloka feela ho ntšetsa pele motsamao oa hae. Hanyetsa mahetla a hao hanyane ebe o koba litsoeng, hula kettlebell ho ea fihla boholong ba sefuba. Motsamao ona o etsoa ka tsela e ts'oanang le ha tšepe e nyane e hulela selemeng. Ho hatisa mojaro mahetleng, eseng ho li-trapeziums, ha u phahamisa, otlolla litsoeng tsa hao mahlakoreng. Ka holimo, setsoe se lokela ho ba kaholimo ho letsoho.
- Ka mor'a moo re etsa pheta-pheto e latelang. Haeba o sebetsa mohahong oa sefapano, moo o hlokang ho pheta-pheta makhetlo a mangata kamoo o ka khonang, o lokela ho beha kettlebell fatše ka bohale kamoo ho ka khonehang, o koba mokokotlo oa hau fatše. Haeba ho se joalo, etsa se ts'oanang, feela ka tatellano e fapaneng.
