Ho hula ka holimo ke mofuta o bobebe oa li hula bareng. Khetho ena e loketse baatlelete ba sa tsoa qala ho tloaelana le CrossFit mme ha ba so ithute ho etsa li-pull-up ka nepo, le bakeng sa baatlelete ba nang le boiphihlelo ba batlang ho matlafatsa boikoetliso le ho sebetsa ho hula ho feta moeli oa anaerobic glycolysis, ha ATP e boloka lisele tsa mesifa li felile, 'me moatlelete a feta ha e khone ho pheta-pheta mefuta e felletseng ka mokhoa o nepahetseng.
Ho hula ka holimo ke sefapano lipakeng tsa ho qhomela holimo le ho hula. Ka lebaka la ho qhomela, moatlelete o beha matla a qalang a ho qala, 'me boholo ba bophahamo nakong ea ho hula bo feta ho inertia, e fokotsang mojaro oa mesifa ea mokokotlo le matsoho. Mosebetsi oa molao-motheo o ts'oanang o ka sebelisoa ha u tseba mokhoa oa ho tsoa ka likhoka ka matsoho a mabeli.
Lihlopha tse ka sehloohong tsa mesifa ke latissimus dorsi, biceps, forearms, delts ka morao, quadriceps le mesifa ea gluteus.
Mokhoa oa ho ikoetlisa
- Beha sethala (pokello ea li-disc ho tsoa ho barbell, lebokose la ho tlola, sethala sa mohato) tlasa bareng e otlolohileng e le hore matsoho a hao a otlolohe, matsoho a hau a kaholimo ho sefapano. Ebe u ts'oara bareng e tšekaletseng ka sephara hanyane ho feta mahetla a hau, matsoho a hau a lokela ho kobeha hanyane, maoto a hau a otlolohe.
- Lula fatše hanyane (matsoho a hau a tla otloloha) 'me u tlole holimo, u penya ka thata bareng e holimo le ho ntša moea. Ha u tlōla holimo, sebaka se koahetsoeng ke inertia se seholo.
- Nakong ea ha mokokotlo oa hlooho o se o fihlile hoo e batlang e le boemo ba crossbar mme inertia e nyametse, re qala ho hokahanya li-biceps le latissimus dorsi ho sebetsa, re hula 'mele. U lokela ho sebetsa ka botlalo, seledu se lokela ho phahama kaholimo ho sebaka sa sefapano.
- Theola butle, o heme. Re qala motsamao bocha hang ha maoto a ama sethala. Ha ua lokela ho khefutsa tlase, hobane o tla lahleheloa ke lebelo la boikoetliso, mme ts'ebetso ea ona e tla fokotseha haholo.
Meaho ea koetliso ea Crossfit
Ho na le lits'oants'o tse ngata tsa marang-rang tse nang le lits'oants'o tsa ho tlola. re u hlokomelisa tse tsebahalang haholo bakeng sa ts'ebeliso ea koetliso.
| Ho tloha ho 100 ho isa ho 10 | Etsa li-squats tse 100 tsa boima ba 'mele, likhoele tse 90 tse tlolang habeli, li-push-up tse 70, li-sit-up tse 70, li-pull-up tse 60, li-kettlebell tsa matsoho a mabeli tse 50, li-hyperextensions tse 40, li-jump box tse 30, li-deadlifts tse 20 tsa khale le li-burpees tse 10. |
| Pumba | Etsa ho tlola ka liropo tse 200, li-deadlifts tse 50 tsa khale, li-jump-up tse 100, mechini ea khatiso ea benche e 50 le ho tlola ka liropo tse 200 |
| Poho | Etsa ho tlola habeli habeli, li-squats tse 50 tse nang le barbell mahetleng, ho hula ka makhetlo a 50 le ho matha ha 1.5 km. Likarolo tse 2 feela. |
