Boikoetliso ba sefapano
6K 0 09.06.2017 (ntlafatso ea ho qetela: 07.01.2019)
Barbell Lateral Lunge ke boikoetliso bo sa tloaelehang ba ho holisa mesifa ea maoto le marako. Ho fapana le li-barbell tsa khale kapa li-dumbbell lunges, bongata ba mojaro mona bo oela holim'a mokotla oa lateral oa li-quadriceps le mesifa ea gluteal. Li-hamstrings le li-adductors ha li amehe hakaalo ka motsamao.
Ho kgothaletswa ho etsa li-lunges tse lehlakoreng ka barbell, eseng ka li-dumbbells. Sena se tla u nolofalletsa ho laola boemo ba 'mele,' me u ke ke oa khumama haholo pele, e leng se tla u lumella ho tsepamisa mohopolo ho ntlafatseng sehlopha sa mesifa e shebiloeng.
Sehloohong sena re tla sheba hore na re ka etsa boikoetliso bona joang ka nepo, le hore na bo tla re fa eng khafetsa.
Ke mesifa efe e sebetsang?
Ha re qaleng ka ho sheba hore na ke mesifa efe e sebetsang ha o etsa mats'oafo a mahlakore.
- Lihlopha tse ka sehloohong tsa mesifa ke li-quadriceps (haholo-holo li-lateral le medial bundles) le mesifa ea gluteal.
- Mojaro o sa tobang o sebelisoa ho li-hamstrings le li-adductors.
- Li-extensors tsa mokokotlo le mesifa ea mpa li sebetsa e le lintho tse tsitsisang 'mele ha li sisinyeha.
Melemo le lithibelo
Ka mor'a moo, re batla ho u hlokomelisa lintlha tsa bohlokoa tsa boikoetliso, hape re bue ka tse ling tsa lintho tse seng li sa lumellane.
Melemo ea ho ikoetlisa
Barbell lunge ke e 'ngoe ea boikoetliso bo' maloa boo u ka bo sebelisang ho totobatsa mojaro kantle ho quadriceps. Baatlelete ba bangata ba amehang ho ikoetlisa le ho haha 'mele ba na le ho se leka-lekane ho itseng: serope sa ka hare se ntlafalitsoe hantle,' me li-quadriceps tsa kantle li oa ka setšoantšong se seholo. Mesifa ea maoto e shebahala e sa lekane.
Ho lokisa sena, tlhokomelo e eketsehileng e hloka ho lefuoa mesebetsing e jarang hlooho ea lateral ea quadriceps, joalo ka mapheo a lehlakoreng le nang le barbell, khatiso ea leoto le maoto a moqotetsane, kapa squats mochining oa Smith o nang le maoto a moqotetsane. Mokhoa ona oa koetliso o tla thusa ho aha mesifa, ho eketsa matla le ho ntlafatsa phomolo.
Litlhaloso
Leha ho le joalo, ka lebaka la litlamo tsa bongaka, boikoetliso bona ha bo tšoanele baatlelete bohle. Mapheo a morao-rao a na le phello e kholo ho lengole le li-ligamente. Batho ba nang le likotsi tse mpe tsa ligament hangata ba utloa bohloko le ho se utloise bohloko ha ba ntse ba e etsa. Ntle le moo, boikoetliso bo joalo bo nyahamisa batho ba nang le mafu a sa foleng a sa foleng a kang tendinitis, bursitis, kapa osteochondrosis.
Mapheo a Barbell ho ea mahlakoreng ke boikoetliso bo bolokehileng le bo loketseng ho tloha ponong ea li-biomechanics, empa baatlelete ba bang ba khona ho tsoa likotsi ho eona. Maemong a 99% sena se etsahala ka lebaka la ho se boloke mokhoa oa ho sebetsa ka boima bo boholo. U lokela ho sebetsa mona ka boima bo botle, boo ka bona u ka pheta bonyane makhetlo a 10 leoto ka leng, ntle le ho roba mokhoa. Lirekoto tsa motlakase le litekanyo tse kholo tsa ho sebetsa ha li na thuso mona.
Mekhoa ea maqhubu a mahlakore
Mokhoa oa ho etsa boikoetliso o tjena:
- Tlosa molamu ho li-racks kapa u li phahamise holim'a hao 'me u li behe mesifa ea trapezius, joalo ka ka li-squats tse tloaelehileng.
- Boemo ba ho qala: mokokotlo o otlolohile, maoto a ts'oana, pelvis e behiloe morao hanyane, mahlo a lebisitsoe pele. Ka matsoho a rona re tšoere tšepe, re e ts'oere ka bophara ho feta lehetla.
- Re hema ebe re ea lehlakoreng le leng ka leoto le le leng. Bolelele ba mohato ke lisenthimithara tse 40-50. Ha ho hlokahale hore u nke mohato o pharaletseng, ho seng joalo ho tla ba thata ho uena ho boloka botsitso. Bohlale bo ka sehloohong ba mahlale mona ke boemo ba leoto. Haeba u potoloha leoto likhato tse 45, u ka khona ho robala habonolo feela, empa boholo ba mojaro bo tla fetela seropeng se ka hare. Haeba u sa khutlise leoto ho hang, ha se taba ea hore u tla khona ho lula fats'e ka botebo le ho sebetsana ka botlalo le quadriceps - batho ba bangata ha ba na maemo a lekaneng bakeng sa sena. Ka hona, ho kgothaletswa ho beha leoto la hau lehlakoreng le lenyane haholo - likhato tse ka bang 10-15. Ka tsela ena, o ka etsa mats'oao a felletseng ntle le ho hlonama manonyellong a lengole la hao.
- Ho tsoa moea, ema 'me u khutlele sebakeng sa ho qala. Ntho ea bohlokoa mona ke ho boloka serope ka sefofane se le seng le leoto. U ke ke ua "thatela" lengole kahare. U ka etsa li-lunges tse lehlakoreng ka leoto le leng le le leng ka ho latellana, kapa u ka etsa palo e reriloeng pele, ka mohlala, ka leoto la hau le letšehali, ebe u pheta se tšoanang ka leoto la hau le letona. Khetha khetho e u tšoanelang hantle.
Meaho ea koetliso ea Crossfit
| 24 | Etsa li-squats tse 24, mapheo a 24 a mahlakoreng a li-barbell (a 12 leoto le leng le le leng), le limithara tse 400. Likarolo tse 6 ka kakaretso. |
| Anny | Etsa li-squats tse 40, li-sit-up tse 20, mapheo a mahlakoreng a 20, le li-sit-up tse 40. Phephetso ke ho qeta mekoloko e mengata ka hohle kamoo ho ka khonehang ka metsotso e 25. |
| Lijo tsa hoseng tsa bahahlauli | Etsa li-burpees tse 10, ho qhomela ka lebokoseng le 15, kettlebell e sesa ka matsoho ka bobeli, li-sit-up tse 20, le mapheo a mahlakore a 30 ka barbell. Likarolo tse 5 feela. |
