Ho thata ho nahana ka papali e le 'ngoe eo ho eona baatlelete ba neng ba sa sebelise li-chin-ups ho aha mesifa le ho eketsa matla a letsoho. Boikoetliso bona bo kenyelelitsoe lenaneong la thuto ea 'mele, esita le litsing tsa thuto. Mofuta ona oa boikoetliso o tumme haholo har'a baatlelete hoo o ka fumanoang le lits'ebetsong tse ncha ka ho fetesisa tsa koetliso, ho kenyeletsoa le CrossFit. Re tla bua ka eena sehloohong sena.
Melemo ea ho hula
Botumo bo phahameng ba boikoetliso bona bo bakoa haholo ke taba ea hore ha e tlatsetse feela ntlafatsong ea matla le mamello ea mesifa, e ntlafatsa boikoetliso ba mmele bo kantle, empa hape e matlafatsa likhoele, e na le phello e ntle mokokotlong oa semathi. Ho ameha lihlopha tse fapaneng tsa mesifa mme mejaro ena e ka fapana ka litsela tse ngata. Melemo ea ho hula holimo bareng e holimo ha e na lipelaelo. Hape, sena ha se hloke lisebelisoa tse bohlale kapa li-simulators tse khethehileng. Ho lekane ho ba le sefapano se tiileng, 'mele le takatso ea ho e ntlafatsa.
Ke mesifa efe e sebetsang?
Pele re fetela pele ho nahana ka lehlakore la mahlale la boikoetliso, ha re boneng hore na ke mesifa efe e sebetsang haholo ha o hula bareng e holimo.
Lihlopha tse 'maloa tsa mesifa ea mokokotlo, sefuba, mpa, senyepa sa mahetla lia ameha hanghang, e leng:
- trapezius, ho potoloha le rhomboid, lats, mesifa ea extensor ea mokokotlo;
- sefuba se senyenyane le se seholo;
- mefuta eohle ea mesifa ea mpa;
- li-biceps, li-triceps;
- brachial, poso deltoid le mesifa e mengata ea letsoho le ka pele.
Mekhoa le maano a fapaneng a ho hula bareng e holimo a u lumella ho fetola kapa ho ntlafatsa phello sehlopheng se itseng sa mesifa:
© Makatserchyk - stock.adobe.com. Ho hula sefubeng
© Makatserchyk - stock.adobe.com. Tšoaro e tšoanang
© Makatserchyk - stock.adobe.com. Tšoara ka morao
© Makatserchyk - stock.adobe.com. Ho hula ka mora hlooho
Mefuta ea ho hula
Mefuta ea li hula ka bareng e tsepameng e arotsoe ho latela ho chenchana ha mekhahlelo, ebang e etsoa ka boima ba 'mele kapa ntle le eona, empa moelelo oa bohlokoahali ke mokhoa oa ho etsa le hore na u tšoarella joang bareng. Litlamorao le tsona li arotsoe ho latela likarolo tse peli tsa mantlha - mekhoa ea hole le ho ts'oara.
Views ka hole hole
Sebaka se pakeng tsa grippers ke sa mefuta e latelang:
- ts'oaro e moqotetsane - ha sebaka se lipakeng tsa litheko tsa moatlelete se le tlase ho bophara ba mahetla a hae;
- sephara se mahareng - sebaka se pakeng tsa matsoho se lekana le bophara ba mahetla, e ka ba sephara hanyane;
- ho ts'oara ka bophara ke ha matsoho a beoa ho feta bophara ba mahetla ka thoko.
Kemiso ka mokhoa oa ho ts'oara bareng
Mekhoa ea ho tšoara ke tse latelang:
- otlolohile kapa holimo - liatla tsa moatlelete li lebisitsoe lehlakoreng le fapaneng le sefahleho sa hae;
- ho sutumetsa kapa ho ts'oara ka tlase - thutsoana e ts'oeroe ka tlase mme liatla li shebile sefahlehong sa ho hula;
- ho se nke lehlakore kapa ho ts'oara - matsoho a shebile kahare mme liatla li shebane.
Ka ho fetola tsela eo u ts'oereng bareng e tšekaletseng, o ka tsepamisa mojaro mesifeng e fapaneng. Mojaro o ajoa ka mokhoa o ts'oanang ho lihlopha tsohle tsa mesifa tse amehang ka ho otloloha ka mokhoa o otlolohileng o nang le sebaka se pakeng tsa matsoho. Ho hula bareng e tšekaletseng ka litlamo tse pharalletseng ho kenya mesifa ea morao. Tšoaro e ka morao e tiisa li-biceps ho feta. Mohala o mosesane o otlolohileng o boetse o beha khatello ea maikutlo mahetleng a mahetla. Ho hula bareng e tšekaletseng ho ea boima ho lokela ho etsoa ka litekanyo.
Mefuta ea mokhoa oa ho bolaea
Ho hula bareng e tshekaletseng ho etselitsoe nts'etsopele e sebetsang ea mesifa eohle ea 'mele, ka hona, e kene ka tieo tsamaisong ea koetliso ea crossfit, ea fetoha karolo ea bohlokoa ho bona.
Ho CrossFit, hammoho le tsa khale, ho sebelisoa mefuta e latelang ea boikoetliso bona:
- ho kha hula;
- serurubele;
- sefuba ho bareng;
- ho hula-hula.
Mekhoa ea bona e ts'oana haholo mme maemong a mangata e etsoa ka lebaka la metsamao e sa keneng. Haeba mofuta oa khale oa ho hula o ikoetlisa ka maoto le matsoho a ka tlase, 'me ke feela ka ho khutsufala ha lihlopha tse fapaneng tsa mesifa, joale ha a theola kapa a otla serurubele moatlelete o etsa motsamao o tsitsinyehang mme, ka inertia, o phahamisetsa' mele o kaholimo holim'a bareng.
Ho ea ka litlhahlobo, ho hula ka li-kipping, ka mohlala, ho bonolo ho feta tsa khale, empa ka mokhoa o fosahetseng, li bohloko haholo. U ka fumana leseli le felletseng mabapi le mekhoa ea ho etsa e 'ngoe le e' ngoe ea boikoetliso bona webosaeteng ea rona.
Mokhoa oa ho ikoetlisa
U ka etsa lits'oants'o ka bareng e otlolohileng, letsatsi le letsatsi le makhetlo a 'maloa ka beke. Ha ho hlokahale hore u li etse ho fihlela mokhathala, mojaro oa liperesente tsa 70 o nepahetse. Ho etsa li-pull-up tse 7-8 ho thusa ho nts'etsapele matla a mesifa, mme ho pheta-pheta ha boikoetliso ho etselitsoe ho holisa mamello. Nako le mokhoa oa ho eketsa palo ea batho ba hulang kahare bareng e etsoa qeto ka bonngoe nakong ea koetliso.
Pele o qala ho ikoetlisa, boikoetliso bo futhumatsang, joalo ka li-push-up, e ke ke ea e-ba ntho e sa hlokahaleng. Lenaneo la ho hula bareng le tšekaletseng le ipapisitse le seo u batlang ho se fihlela: holisa matla a letsoho kapa eketsa mesifa.
Mokhoa oa ho hula bareng o rapameng ke o latelang:
- Ema hanyane ka hanyane, o khetha bophara le mokhoa o ts'oaroang o batlang.
- Etsa motsamao o hulelang hodimo ha o ntse o ntsha moya ka nako e le nngwe. Tsamaiso e lokela ho etsoa ke motsamao oa mahare. Se ke oa leka ho hula ka matla a li-biceps, hobane latissimus dorsi ke sehlopha sa mesifa se matla haholo. Ho joalo le ka mekhahlelo e fapaneng ea ho tsitsipana ha noka le maoto - sena ha se lumellehe phetolelong ea khale ea ho hula. Leka ho tsepamisa mohopolo boemong ba litsoeng. U tlameha ho li "sutumetsa" ha u ntse u phahamisa 'mele hore mojaro oa mesifa e pharalletseng ea mokokotlo o be boholo.
- Tsamaiso e etsoa hantle ka botlalo. Ka holimo, seledu se lokela ho ba kaholimo ho mokoallo o tšekaletseng, 'me litsoeng li lokela ho petetsoa' meleng.
- Ikokobetse ha o ntse o hema. Ho theoha ka nako ho lokela ho lekana le ho nyoloha. Sebakeng se tlaase-tlaase, otlolla matsoho ka botlalo 'me u phomole mesifa ea hau ea morao. khefutsa motsotsoana o le mong, ebe u etsa karabelo e ngoe.
Hula bakeng sa ba qalang
'Me joale malebela a' maloa ho ba qalang ho hula bareng ho tloha qalong, ke hore, ba sitoa ho hula hang. Se ke oa nyahama mme o fanyehe feela ho qala. Etsa boikoetliso bo khethehileng ho matlafatsa matsoho a hau khafetsa. Ena ke karolo ea bohlokoa ea tloaelo ea hau ea ho ikoetlisa, joalo ka ha u sa e tšoare ka tieo, matsoho a hau a tla thella. Iphe nako - ho molemo ho theha sephetho butle butle ho fapana le ho tsoa likotsi ka tšohanyetso.
Ho hulela bareng ea ba qalang ho na le mekhoa e 'maloa e khethehileng e tla thusa ho ntlafatsa sephetho sa hau sa ho etsa boikoetliso bona ka nako e khuts'oane. Tse seng kae tsa tsona ke tsena:
- Ho pheta-pheta hampe. U etsa joalo ka ha eka u se u ntse u ikhulile bareng e holimo. Seledu sa hao se hodima bareng mme matsoho a hao a kobile. Empa u fihlella sena ka thuso ea ntho e thusang - setulo kapa benche. Ikokobetse butle ka moo o ka khonang. Etsa lihlopha tse tharo ho isa ho tse 'ne tsa liteko tse' maloa tsa boikoetliso. Mohaho ona o boetse o loketse ba sa kang ba koetlisoa nako e telele mme ba sa tsoa qala ho ikoetlisa.
- Ho hula ka thuso ea molekane. Ema bareng e rapameng, 'me molekane oa hau, a u haka ka morao, mo lumelle hore au thuse ho phahamisa. Mekhoa e meraro e etsoa ka ho fokotseha ha palo ea boikoetliso. Hopola hore moroalo o moholo o lokela ho ba ho uena.
- Ho hula halofo. Beha setulo e le hore matsoho a hau a kobehe 90 ° ho leba bareng, joalo ka ha eka u etsa halofo ea mokoloko. Etsa tse ling kaofela. Palo ea li-sets le li-pull-up tse etsoang li ts'oana le bakeng sa lihlopha tse ling tsa boikoetliso bakeng sa ba qalang.
- Mokoetlisi ea khethehileng kapa sehlopha sa rekere. Libakeng tse ngata tsa boikoetliso ho na le li-simulators tse khethehileng (li-gravitron) ho thusa ho hula, li ratoa haholo ke banana. Sehlopha sa rekere se ka sebetsa e le sebaka se felletseng. Lihlopha tse rekeretsoeng bakeng sa ho hula bareng e sa thelleheng li ke ke tsa fokotsa mojaro feela, empa hape li ka e lokisa ka boima ba 'mele.
© Makatserchyk - stock.adobe.com
Hula-up lenaneo bareng tshekaletseng
Ho netefatsa tsoelo-pele ea hau ea ho hula, ha oa lokela ho latela mokhoa o nepahetseng feela oa ho ikoetlisa, empa hape o latela leano le itseng la koetliso. Lenaneo la ho hula bareng le rapameng, le etselitsoeng libeke tse 30, le ipakile le le hantle. Ka lebaka la hae, o ka fihlela litholoana tse tsitsitseng tse phahameng. Lenaneo le fana ka mekhoa e 5 ho bareng e rapameng ha o ikoetlisa ka keketseho ea beke le beke mojaro.
U ka bona sets'oants'o se qaqileng sa kamoo u ka eketsang lits'oants'o bareng e holimo holima setšoantšo se ka tlase. E loketse banna le basali.
| Lenaneo la Keketseho ea Libeke tse 30 | ||||||
| Beke | Atamela 1 | Atamela 2 | Atamela 3 | Atamela 4 | Atamela 5 | Kakaretso |
| 1 | 6 | 5 | 5 | 4 | 3 | 23 |
| 2 | 7 | 6 | 5 | 4 | 4 | 26 |
| 3 | 8 | 6 | 5 | 5 | 4 | 28 |
| 4 | 8 | 7 | 5 | 5 | 5 | 30 |
| 5 | 9 | 7 | 6 | 5 | 5 | 32 |
| 6 | 10 | 7 | 6 | 6 | 5 | 34 |
| 7 | 10 | 8 | 6 | 6 | 6 | 36 |
| 8 | 11 | 8 | 7 | 6 | 6 | 38 |
| 9 | 12 | 8 | 7 | 7 | 6 | 40 |
| 10 | 12 | 9 | 7 | 7 | 7 | 42 |
| 11 | 13 | 9 | 8 | 7 | 7 | 44 |
| 12 | 14 | 9 | 8 | 8 | 7 | 46 |
| 13 | 14 | 10 | 8 | 8 | 8 | 48 |
| 14 | 15 | 10 | 9 | 8 | 8 | 50 |
| 15 | 16 | 10 | 9 | 9 | 8 | 52 |
| 16 | 16 | 11 | 9 | 9 | 9 | 54 |
| 17 | 17 | 11 | 10 | 9 | 9 | 56 |
| 18 | 18 | 11 | 10 | 10 | 9 | 58 |
| 19 | 18 | 12 | 10 | 10 | 10 | 60 |
| 20 | 19 | 12 | 11 | 10 | 10 | 62 |
| 21 | 20 | 12 | 11 | 11 | 10 | 64 |
| 22 | 20 | 13 | 11 | 11 | 11 | 66 |
| 23 | 21 | 13 | 12 | 11 | 11 | 68 |
| 24 | 22 | 13 | 12 | 12 | 11 | 70 |
| 25 | 22 | 14 | 12 | 12 | 12 | 72 |
| 26 | 23 | 14 | 13 | 12 | 12 | 74 |
| 27 | 24 | 14 | 13 | 13 | 12 | 76 |
| 28 | 24 | 15 | 13 | 13 | 13 | 78 |
| 29 | 25 | 15 | 14 | 13 | 13 | 80 |
| 30 | 26 | 15 | 14 | 14 | 13 | 82 |
Likotsi tsa likotsi
Ho hula bareng e tšekaletseng, leha e le hore ka bohona ha se boikoetliso bo thata haholo, ho ka ba le likotsi kapa ho se utloise bohloko kamora koetliso e matla.
- Ntho ea pele eo u lokelang ho e ela hloko ke ponahalo ea poone. Li thehoa ha letlalo la liatla li pikitloa kapa li hohloa 'me hangata eseng ho basali feela, empa le ho banna, li etsahala kamora thupelo ea pele. Mokhoa o motle oa ho itšireletsa khahlanong le tsona ke liatlana tse khethehileng tsa lipapali tse tla u thusa ho lula bareng.
- Ha u hula, haholo-holo ho ba qalang, ho na le kotsi e kholo ea ho oa. Sena se etsahala ka matsoho a sa lekanang hantle, matsoho a mabe, matsoho a metsi kapa a thellang. Li-gloves kapa phofo e khethehileng ea talcum e tla thusa ho felisa liatla tse metsi, 'me ho matlafatsa matsoho, o hloka ho koetlisa mesifa ea letsoho ka ho leketlisa nako e telele bareng e holimo le lihlopha tse ikhethileng tsa boikoetliso bakeng sa ba qalang.
- Ka koetliso e matla, haholo-holo sethaleng sa pele, bohloko ba mesifa, manonyeletso le likhoele tsa halofo e holimo ea 'mele li ke ke tsa qojoa. Ho fokotsa bothata bona, latela mokhoa o nepahetseng, futhumala pele u hula, 'me butle-butle eketsa mojaro.
Meaho ea Crossfit e nang le li-pull-ups
Re u tsebisa meaho e 'maloa ea koetliso bakeng sa CrossFit, e nang le lenaneo hantle ho hula bareng e holimo.
| Moketane | Etsa li-pull-up tse 10, lifts tse 3 tse otlolohileng tse otlolohileng, lipalo tse 10 tsa khale tsa ho bolaea, li-burpees tse 10 Likarolo tse 5 feela. |
| Merf | Etsa li-pull-up tse 100, treadmill - 1 km, 200 push-up, squats - 300 reps. |
| Tlholo e mashome a mararo | Etsa li-pull-up tse 30, li-sock tse 30 li phahame, li-burpee tse 30, likhatiso tsa kettlebell tse 30, lits'oants'o tse 30 tse bolailoeng. |
| Сindy | Etsa li-pull-up tse 5, li-push-up tse 10 le li-squats tse 15 tsa moea. Nako metsotso e 20. Bakeng sa ba qalang. |
Ha ho na lipapali tse bohloko, ho na le ts'ebetso e fosahetseng ea boikoetliso. Etsa bonnete ba hore o kenyelletsa li-chin-up bareng e tšekaletseng tsamaisong ea hau ea koetliso 'me haufinyane o tla khona ho ithorisa ka' mele o motle o makatsang le ho phunya mesifa ea letsoho. Empa u se ke oa lebala ka ho koetlisa lipheletsong tse tlase. Joale u tla ba ea ke keng a hanyetsoa.
