Boikoetliso ba sefapano
5K 0 27.10.2017 (e ntlafalitsoeng la ho qetela: 18.05.2019)
Ke baatlelete ba fokolang ba ratang ho etsa li-burpees, 'me ka mabaka a utloahalang: ho thata' meleng le kelellong. Empa sena se tlameha ho etsoa haeba u ikemiselitse ka matla ho fihlela litholoana tse ntle ho CrossFit. Sehloohong sena, re tla u joetsa hore na u ka etsa li-burpees tse ka pele ka mokhoa o nepahetseng joang - phapang ea boikoetliso bo tsebahalang le ho ba qalang ho qhekella.
Melemo ea ho ikoetlisa
Hangata li-burpees tse ka pele li etsoa hammoho le barbell jump le 180 degree turn. Ehlile, phapang ena e thata haholo ho feta ea khale, hobane maoto a tla sebetsa ka thata ho feta. Qetellong ea sete, bareng e tla bonahala e le tšitiso e ke keng ea hloloa, 'me li-quadriceps li tla iketsa hore li utloe ka ho tlola ka' ngoe.
Melemo ea li-burpees tse ka pele e totobetse 'me ke tse latelang:
1. nts'etsopele ea mamello ea aerobic;
2. ntlafatsa matla a lebelo le tšebetso ea semathi;
3. koetliso ea tsamaiso ea pelo;
Ts'ebeliso ea matla a ekelitsoeng, e o lumellang ho sebelisa likhalori tse ngata le ho chesa mafura a mangata.
Ha lebelo la boikoetliso le phahama haholo, melemo ena e tla matlafala. Lebelo la pelo nakong ea li-burpees le phahame haholo ho feta nakong ea pelo e tloaelehileng, ka hona, lits'ebetso tsohle tsa ts'ebetso ea ts'ebetso ea ts'ebetso li potlakile.
Ke mesifa efe e sebetsang?
Mosebetsi o ka sehloohong o etsoa ke lihlopha tse latelang tsa mesifa:
- li-quadriceps;
- mesifa ea gluteal;
- li-biceps tsa serope (ha u tlola);
- li-triceps;
- mesifa ea pectoral le deltoid (nakong ea li-push-up).
Matšoao a rectus abdominis a sebetsa e le botsitso, e o lumella ho boloka 'mele o otlolohile nakong eohle ea katamelo.
© Makatserchyk - stock.adobe.com
Mokhoa oa ho etsa
Mokhoa oa ho etsa li-burpees tse ka pele ha o fapane haholo le oa khale, empa ho ntse ho na le tse ling tse poteletseng ts'ebetsong. Ho khothalletsoa phapang ena ea boikoetliso ka tsela e latelang:
- Pele o hloka ho ema ka pela bareng, o shebile hole hole. Khetho e 'ngoe ke ho lula lehlakoreng la hae. Ho feta moo, ho tloha boemong ba ho ema, ho hatisoa taba ea leshano.
- Li-push-up tse ling. Mosebetsi oa hau ha se ho nka khatiso feela ha o paqame, empa ha ho khoneha, e etse kapele le ka mokhoa o sebelisang matla ka hohle kamoo ho ka khonehang. Ke ka nako eo feela moo motsamao o tla phatloha kannete. Ho molemo ho etsa li-push-up tsa sesole - re oela fatše fatše ka litsoeng tse kobehileng, re theohe ho fihlela sefuba se thetsa fatše mme re nyolohela holimo holimo ka lebaka la boiteko ba mesifa ea pectoral le triceps. Kahoo ha o sebelise matla ho feta karolo e mpe ea motsamao. Haeba boikoetliso ba hau ba 'mele bo sa u lumelle ho etsa mabotho a sesole habonolo, ho molemo ho qala ka ho etsa li-push-up qalong, o etsa burpees.
- Ho tlolela pele hodimo le hodimo, pele o hloka ho nka maemo a loketseng sena. Ntle le ho fetola boemo ba matsoho a hau, etsa qhotsoana e nyane ho ea pele (e ka bang lisenthimithara tse 30), ema 'me u khumame ka mangole.
- Ho tloha mona re hloka ho tlolela pele. Re khothaletsa ho tlola holim'a tšepe kapa ntho efe kapa efe bonyane leralla le lenyane. Sena se tla u lumella ho ntlafatsa mokhoa oa hau, kaha u tla be u ntse u tlola, eseng feela ho phahamisa maoto fatše.
- Tloha ka ntle mme o lule ka maoto a kobehileng hanyane. Haeba ho hlokahala, phethela moeeng kapa mobung ka likhato tse 180 kamora ho lula. Ha u ntse u qhoma, u se ke oa lebala ho phahamisetsa matsoho a hau kaholimo ho uena le ho li opa liatleng tsa hau - ona ke mofuta oa lets'oao la hore ho pheta-pheta ho phethetsoe.
- Etsa joalo hape.
Mokhoa o mong o lokela ho ba le ho pheta-pheta bonyane leshome. Ho tlola hohle ho lokela ho ba khuts'oane, ha ho hlokahale hore u tlole mitha e le ngoe le halofo ho tloha bareng. Sena se tla u bolokela likhechana tse seng kae tse eketsehileng.
