Boikoetliso ba sefapano
5K 0 03/16/2017 (ntlafatso ea hoqetela: 03/21/2019)
Ho phahamisa Turkey ka mokotla (mokotla oa lehlabathe) ke boikoetliso bo sebetsang ba ho sebetsana le mesifa ea mantlha, ho eketsa mamello ea matla le ho ntlafatsa tšebelisano. Ho sebelisa mokotla sebakeng sa kettlebell kapa dumbbell ho etsa hore boikoetliso bo be thata le ho feta, hobane o tlameha ho etsa boiteko bo matla ho boloka mokotla o le maemong a nepahetseng, hape ha ho na mokhoa oa ho leka-lekanya ka ho sebelisa letsoho le otlolohileng.
Sandbag ea tsoha ea Turkey e hloka khokahano e ntle ea methapo ea kutlo le mesifa ea mantlha, hape le ho otlolla hantle le ho ba le botsitso. O lokela ho qala ho ithuta boikoetliso bona ntle le moroalo o mong, ebe o leka ho o etsa ka kettlebell e bobebe, li-dumbbells kapa bareng e tsoang ho barbell ebe o qala ka khetho ea mokotla oa lehlabathe. Ha ho kgothaletswe ho etsa boikoetliso bona bakeng sa batho ba nang le mafu a mesifa ea mesifa, hobane ts'ebetso ea motsamao ha se ea tlhaho bakeng sa 'mele oa motho, mme ho na le kotsi e kholo ea ho mpefatsa mathata a seng a ntse a le teng.
Lihlopha tse ka sehloohong tsa mesifa ke mesifa ea "rectus" le "oblique" ea mpa, "quadriceps", "adductors" ea serope le "extensors" tsa mokokotlo.
Mokhoa oa ho ikoetlisa
Ho phahamisa Turkey ka mokotla, latela tatellano ea algorithm e ka tlase:
- Robala moseme kapa meseme ea boikoetliso, otlolla leoto le leng, le leng (lehlakoreng leo ho tla ba le mokotla) - o khumama ka lengole. Beha mokotla boemong ba sefuba 'me uo utloisise bohareng ka letsoho le le leng. Beha letsoho le leng lehlakoreng.
- Beha letsoho la hau la mahala fatše 'me u nyolohe hanyenyane setsoeng sa hao. Leka ho boloka mokokotlo oa hao o otlolohile nakong eohle ea ho phahamisa. Tsoela pele ho phahamisa ho fihlela o le kahara seatla sa letsoho la hao, otlolla 'mele oa hau,' me u lule fatše.
- Ho hlokahala ho phahamisetsa 'mele holim'a mofuta oa borokho, o its'etleha ka palema le leoto la leoto le kobehileng. Ebe u suthisetsa leoto le leng morao, u khumame. Otlolla 'mele oa hau ebe o tsamaisa mokotla ho tloha sefubeng ho o isa lehetleng, kahoo ho tla ba bonolo hore o tsohe.
- Ema, ka nako e ts'oanang u beha leoto la maoto le kobehile tlasa hau fatše. Ebe u latela mehato eohle ka tatellano e khutlelang morao 'me u khutlele sebakeng sa ho qala.
Meaho ea koetliso ea Crossfit
Re u tsebisa meaho e 'maloa e metle bakeng sa koetliso ea sefapano, moo ts'ebeliso ea Turkey e nang le mokotla e sebelisoang.
