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Ho hula lithaole

Boikoetliso ba sefapano

7K 0 03/15/2017 (ntlafatso ea hoqetela: 03/23/2019)

Towel Pullup ke boikoetliso bo reretsoeng ho ntlafatsa matla a ho tšoara, ho sebetsana le mesifa ea matsoho le matsoho, le ho matlafatsa li-ligamente le mesifa. Ho sebelisa thaole ho fetola boholo ba mojaro ho tloha ho lats le li-biceps ho ea liphakeng ebe ho fetola li-pull-ups hore e be boikoetliso bo matla bo se nang li-analog tsa li-biomechanics tsa motsamao.

Ha e kopantsoe le boikoetliso ba matsoho bo sa fetoheng joalo ka ho leketlisa bareng kapa ho ts'oara bareng e nang le li-bar extensions, e tla u fa matlafatso e kholo ea ho holisa letsoho le matla. Tšoaro e tsoetseng pele le letsoho la pele le matla le tla sebetsa ka mokhoa ofe kapa ofe oa lipapali, ekaba lipapali tsa matla, ho kampana ka letsoho, bonono kapa papali ea boikoetliso.

Ntle le ho eketsa matla a ho tšoarella le boima ba mesifa ka pele, lithaole li hula mesifa e menyenyane liatleng le menoaneng, e ntlafatsang mosifa oa mesifa ebile ke thibelo e ntle haholo khahlano le ramatiki le maloetse a mang a kopaneng. Baatlelete ba bangata ba fumana hore ka ho hula lithaole khafetsa, bohloko ba manonyeletso a letsoho bo a fokotseha.

Lihlopha tse ka sehloohong tsa mesifa e sebetsang: brachialis, brachyradialis, li-flexors, li-extensor, li-pronator le lithuso tsa li-instep tsa letsoho, li-biceps, li-deltas tsa morao-rao, latissimus dorsi.

Mokhoa oa ho ikoetlisa

Mokhoa oa ho hula lithaole o fana ka mekhahlelo e latelang:

  1. Beha thaole holim'a bareng. U ka e fanyeha holima bareng e tšekaletseng, joale u tla hula ka litlamo tse moqotetsane, kapa u nke lithaole tse peli letsohong le leng le le leng, ebe u hula ka thata. Ha u sebelisa litlamo tse moqotetsane, li-biceps le brachialis li tla ameha haholo mosebetsing, ka litlamo tse pharalletseng - li-flexors, li-pronator le lithuso tsa letsoho.
  2. Ema holim'a thaole, u e ts'oare ka koalo e koetsoeng, otlolla mokokotlo oa hau ka botlalo, sheba hanyane hanyane. Phefumoloha haholo.
  3. Hula ha u ntse u tsoa. U lokela ho sebetsa ka botlalo, karolong e kaholimo ea bophahamo mojaro oa mesifa ea matsoho le matsoho a ka pele e tla ba boholo, karolong e ka tlase, latissimus dorsi le deltas tse kamorao li tla kenyeletsoa mosebetsing.

Meaho ea koetliso ea Crossfit

Re u tsebisa meaho e mengata ea koetliso, ho kenyeletsoa le ho hula lithaole, tseo u ka li sebelisang nakong ea thupelo ea hau ea CrossFit.

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