Boikoetliso ba sefapano
7K 1 04.11.2017 (e ntlafalitsoeng la ho qetela: 16.05.2019)
Kettlebell e nang le letsoho le le leng ke ho ikoetlisa ho fallela CrossFit ho tloha kettlebell ho phahamisa le koetliso e khethehileng ea 'mele. Ho fapana le kettlebell ea khale ea ho ts'oaroa kapa kettlebell e hloibila setulong, karolo ea ho lula fatše e nyane kapa ha e eo mona. Sena se fokotsa mojaro maotong, empa mesifa ea lebanta la mahetla e sebetsa ho feta.
Melemo ea ho ikoetlisa
Boikoetliso bona bo u lumella ho etsa hore lebanta la mahetla le be matla le ho tšoarella haholoanyane mesebetsing ea mantlha ea ho phahamisa litšepe le ho tšela (li-shvungs tse fapaneng, li-barbells, ho hloibila le ho hlatsoa le ho hlaka). Ka lebaka la hore mesifa ea maoto ha e amehe hakaalo ho phahamiseng projectile ho feta ho hloibila ea khale, mojaro oa mesifa ea deltoid le trapezius oa eketseha. Sena se etsa hore mmele o kaholimo o be matla le ho feta.
Ntle le moo, baatlelete ba bangata ba hlokomela hore kettlebell e ts'oeroeng ka letsoho le le leng e ka thusa bareng kapa kettlebell snatch. Ha e le hantle ho joalo, ha ts'ebetso ea hau e ntse e phahama ho ikoetlisa e tsoetseng pele (e leng ho hloibila ho ea boemong), litholoana li tla ba holimo boikoetlisong ba khale (ho phamola kamehla). Mokhoa ona oa koetliso o sebetsa ho tse ling tse ngata tsa mantlha tsa boitlhakiso, joalo ka ho bolaea batho ba shoeleng le mela ea likoti, li-barbell squats, le li-squats tse khefutsang hanyane. Kamora mokhatlo o thusang, tsoelo-pele e ntse e etsoa haholo-holo.
Ke mesifa efe e sebetsang?
Ha re shebeng hore na mesifa e sebetsa joang ha o ts'oasa kettlebell ka letsoho le le leng kahara. Mojaro o moholo o oela lihlopheng tse latelang tsa mesifa:
- mesifa e thellang;
- trapezoid;
- li-extensors tsa mokokotlo.
Quads, glutes le lirope tsa ka hare li sebetsa hanyane. Matšoao a khatello ea mpa a sebetsa e le botsitso ba 'mele nakong eohle ea motsamao.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho hohla kettlebell ka letsoho le leng ho la rack o tjena:
© Mihai Blanaru - stock.adobe.com
- Beha kettlebell ka pel'a hao. Ho molemo ho sebelisa boima bo batlang bo le bobebe mme o sebetse maemong a phahameng a ho pheta-pheta, hobane boikoetlisong bona mosebetsi oa rona ke ho ntlafatsa mamello ea mesifa ea lebanta la mahetla.
- Koba pele hanyane, koba mangole likhato tse 45. Qala ho phahamisa kettlebell fatše. Etsa hore mokokotlo oa hao o otlolohe, setsoe se kobehile hanyane, ka letsoho le leng re tšoara tekano. Mosebetsi oa rona ke ho tabola boima ba 'mele fatše ka hohle kamoo ho ka khonehang le ho o fa matsapa a hlokahalang.
- Ha kettlebell e le kaholimo ho lengole, re qala ho hula ka lehetla, joalo ka ha eka re leka ho hulela seledung. Ka nako e ts'oanang, re koba litsoeng ebe re phahamisa letsoho, re lokisa kettlebell kaholimo ho rona. Lift kaofela e etsoa ka pululo. Kahoo, ha ho na katoloso ea letsoho mona, re mpa re "lahlela" kettlebell ka hohle kamoo ho ka khonehang, ebe re "e tšoara". Ka hona, li-triceps ha li amehe motsamao. Ho boloka lebelo le nepahetseng le ho etsa mosebetsi o mongata, ho kgothaletswa hore o fetole letsoho leo o angoang ka lona nako le nako. Mohlala, haeba u qala ho etsa li-jerks tse 10 ka letsoho la hau le letona, mehloli ea hau ea matla e tla qala ho fela, 'me ho tla ba thata haholo ho etsa lijeke tse 10 ka letsoho la hau le letšehali ntle le ho roba mokhoa oo.
- Karolo e ka sehloohong e khethollang boikoetliso bona ke squat se fokolang kapa ha se na sona. Kaofela ha rona re tloaetse taba ea hore ho phamoloa ho kenyelletsa squat e tebileng e nang le hlooho e holim'a hlooho le ho tsoha setulong. Seemo se emeng ke pale e fapaneng ka ho felletseng. Ha ho bohlokoa hore re phahamise boima bo boholo mona, re mpa re thahasella feela mosebetsi o entsoeng. Ka hona, ho lula fatše le ho phahama setulong ha ho na letho mona - ka boholo ba lisenthimithara tse 5-10 tsa bophahamo. Ka hona, ha ho khefutso e etsoang ntlheng e ka tlase.
- Bakeng sa balateli ba ho ikoetlisa ka thata haholo, re khothaletsa ho etsa ho hong ho kang ho phahamisa holimo kamora hore o qete palo e reriloeng ea li-jerks. Ena ke e 'ngoe ea boikoetliso boo ka nako e le' ngoe bo jereng mesifa eohle ea botsitso ea 'mele le ho e matlafatsa.
Koetliso e qaqileng mabapi le mokhoa oa boikoetliso:
Lenaneo la koetliso
Mohaho o latelang o loketse ho lokisetsa tlholisano kapa ho eketsa sephetho sa moatlelete ka mokhoa o le mong oa kettlebell snatch. Bakeng sa ts'ebetso ea eona e atlehileng, ho tla hlokahala boiphihlelo bo bong; bakeng sa baatlelete ho qala qalong, mojaro o tla ba moholo haholo. U tla hloka sete ea litekanyo tse latelang: 16, 20, 22, 24, 26, 28 kg. Nako e bontšoa bakeng sa matsoho ka bobeli, ke hore, haeba e ngotsoe metsotso e 4, ebe 2 letsohong le leng le le leng.
Lenaneo la libeke tse 6:
Beke ea 1 | |
Ho ikoetlisa 1 | |
24 kg | 1 mets |
Lik'hilograma tse 20 | Metsotso e 2 |
Lik'hilograma tse 16 | 3 mets |
Ho ikoetlisa 2 | |
24 kg | Metsotso e 2 |
Lik'hilograma tse 20 | 3 mets |
Lik'hilograma tse 16 | Metsotso e 4 |
Ho ikoetlisa 3 | |
24 kg | 3 mets |
Lik'hilograma tse 16 | Metsotso e 6 |
Beke ea 2 | |
Ho ikoetlisa 1 | |
24 kg | Metsotso e 2 |
Lik'hilograma tse 20 | 3 mets |
Lik'hilograma tse 16 | Metsotso e 4 |
Ho ikoetlisa 2 | |
24 kg | 3 mets |
Lik'hilograma tse 20 | Metsotso e 4 |
Lik'hilograma tse 16 | Metsotso e 5 |
Ho ikoetlisa 3 | |
Lik'hilograma tse 16 | Metsotso e 8 (ho kenella) |
Beke ea 3 | |
Ho ikoetlisa 1 | |
Lik'hilograma tse 26 | 1 mets |
24 kg | Metsotso e 2 |
Lik'hilograma tse 20 | 3 mets |
Ho ikoetlisa 2 | |
Lik'hilograma tse 26 | Metsotso e 2 |
24 kg | 3 mets |
Lik'hilograma tse 20 | Metsotso e 4 |
Ho ikoetlisa 3 | |
Lik'hilograma tse 26 | 3 mets |
Lik'hilograma tse 20 | Metsotso e 6 |
Beke ea 4 | |
Ho ikoetlisa 1 | |
Lik'hilograma tse 26 | Metsotso e 2 |
24 kg | 3 mets |
Lik'hilograma tse 20 | Metsotso e 4 |
Ho ikoetlisa 2 | |
Lik'hilograma tse 26 | 3 mets |
24 kg | Metsotso e 4 |
Lik'hilograma tse 20 | Metsotso e 5 |
Ho ikoetlisa 3 | |
Lik'hilograma tse 20 | Metsotso e 8 (ho kenella) |
Beke ea 5 | |
Ho ikoetlisa 1 | |
Lik'hilograma tse 28 | 1 mets |
Lik'hilograma tse 26 | Metsotso e 2 |
24 kg | 3 mets |
Ho ikoetlisa 2 | |
Lik'hilograma tse 28 | Metsotso e 2 |
Lik'hilograma tse 26 | 3 mets |
24 kg | Metsotso e 4 |
Ho ikoetlisa 3 | |
Lik'hilograma tse 28 | 3 mets |
24 kg | Metsotso e 6 |
Beke ea 6 | |
Ho ikoetlisa 1 | |
Lik'hilograma tse 28 | Metsotso e 2 |
Lik'hilograma tse 26 | 3 mets |
24 kg | Metsotso e 4 |
Ho ikoetlisa 2 | |
Lik'hilograma tse 28 | 3 mets |
Lik'hilograma tse 26 | Metsotso e 4 |
24 kg | Metsotso e 5 |
Ho ikoetlisa 3 | |
24 kg | Metsotso e 8 (ho kenella) |
U ka jarolla lenaneo lena ho tsoa sehokela.
Ha e le lebelo la boikoetliso. Ho ipapisitsoe le leano le lekantsoeng la litekanyo tse 24 tsa boima ba ho qetela nakong ea ho teba makhetlo a 70-80, sekhahla se lokela ho ba makhetlo a 14-16 ka motsotso le boima ba 24 kg, 20 kg - 16-18 r / m, 16 kg - 20 r / m, e phahameng ka hohle kamoo ho ka khonehang ...
khalendara ea liketsahalo
Kakaretso ea liketsahalo tse 66