Boikoetliso ba sefapano
5K 0 03/15/2017 (ntlafatso ea hoqetela: 03/20/2019)
Thapo e meraro ea ho tlola ke boikoetliso bo hlokang kholo e ntle ea semelo sa semathi se matla. E sebelisetsoa ho eketsa lebelo la mesifa ea matsoho, ho nts'etsapele matla a phatlohang a mesifa ea mantlha, ho matlafatsa koetliso ka har'a sebopeho sa li-crossfit complexes, ho eketsa mamello ea anaerobic le ho potlakisa lits'ebetso tsa ho chesa mafura, kaha e hloka ts'ebeliso e matla ea matla.
Pele o qala ho ithuta ka thapo e meraro ea ho tlola, tseba mokhoa o nepahetseng oa ho etsa thapo e tlolang habeli, tlisa mokhatlo ho automatism. Ho bohlokoa hape hore khafetsa u qale ho ikoetlisa ka tsela e eketsang lebelo la matsoho, joalo ka ho sututsa le ho hula ka ho opa liatla, ho qhomela setopong, li-burpees tse habeli kapa tse tharo tsa ho opa liatla, le ho ikoetlisa ka liropo tse rapameng.
Lihlopha tse ka sehloohong tsa mesifa ke li-quadriceps, li-hamstrings le glutes.
© Makatserchyk - stock.adobe.com
E boetse e kenyelelitsoe hanyane: rectus abdominis muscle, biceps, brachialis, pronators le lithuso tsa instep tsa letsoho.
Mokhoa oa ho ikoetlisa
- Nka thapo ebe u otlolla maoto ka lihlopha tse 'maloa tsa ho tlola ho le mong le habeli. Kahoo o tla futhumala hantle, o lokisetse lits'ebetso tsa hau tsa pelo le methapo bakeng sa mosebetsi o boima. Ka nako e ts'oanang, bina psyche ea hau ho eketsa matla a thapo e tlohang.
- Motsamao o lokela ho phatloha. Ho qhomela ho lokela ho ba hodimo ka ho lekana hore o tle o be le nako ya ho pitikisa thapo hararo. Khutla fatše ho se hokae, ho kenyeletsoa le li-quadriceps le maraong, 'me u tlole u tlohe maqaqailaneng a hao ka tlase ho uena.
- Potoloho e lokela ho qala ka li-biceps, hoo e ka bang halofo ea motsamao oa pele o chitja o lokela ho etsoa ka ho etsa li-biceps. Ebe maborashe a kenyellelitsoe mosebetsing, o hloka ho ba le nako ea ho a tsamaisa makhetlo a mabeli le halofo ka lebelo le phahameng, o tla ba le nako ea ho phethela potoloho ka nako eo o emang ka eona mme o ka tsoelapele ho pheta-pheta hape.
Meaho ea koetliso ea Crossfit
Pele o tsoela pele ka meaho e sebetsang ka mokhoa oo e hlahisitsoeng ka ona, leka ho etsa se ts'oanang, empa ka matla a fokolang, o etsa thapo e le 'ngoe ebe o tlola habeli. Sena se tla o nolofalletsa ho ikamahanya le mojaro o boima joalo oa anaerobic, mme ho tlola habeli ho tla fuoa bonolo haholo.
