Li-dips tse tebileng ke boikoetliso bo sa tloaelehang ba ho pompa sefuba bo hlokang mehele e leketlileng tlase kapa li-loops tsa TRX. Ka hona, haeba u na le lisebelisoa tse joalo sebakeng sa hau sa boikoetliso, re khothaletsa hore o kenye boikoetliso bona lenaneong la hau la koetliso nako le nako ho nyarosa mesifa ea hau ea sefuba le ho ba fa tšusumetso e ncha ea ho hola le ho eketsa matla.
Li-biomechanics tsa motsamao ke sefapano lipakeng tsa ho ikatisa le bencheng ea khatiso ea li-dumbbell tse robalang bencheng e sekametseng hanyane. Ntle le moo, mokhatlong o mobe oa motsamao le ntlheng e tlase ea molumo, fascia ea mesifa ea pectoral e otlolla ho feta, e eketsang phallo ea mali ho mesifa e sebetsang mme e ntlafatsa ho pompa.
Lihlopha tse ka sehloohong tsa mesifa: mesifa ea pectoral, mekotla ea ka pele ea mesifa ea deltoid, mesifa ea rectus abdominis. Ho feta moo, palo e kholo ea mesifa ea botsitso e nyane e kentse letsoho mosebetsing, e ikarabellang bakeng sa boemo ba litsoeng le liphaka tsa maoto.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho etsa boikoetliso o tjena:
- Kena maemong a bonolo ka matsoho a hau meheleng ea boikoetliso e leketlileng tlaase kapa marapo a TRX. Fetola lipalesa hore mehele e tšoane.
- Ha u ntse u hula moea, qala ho theoha hantle, ha u ntse u otlolla matsoho ka bophara le ka bophara. Mosebetsi oa rona ke ho theohela tlase ka hohle kamoo ho ka khonehang e le hore re otlolle karolo e kantle ea mesifa ea pectoral ka hohle kamoo ho ka khonehang, leha ho le joalo, ntle le cheseho e fetelletseng - ha hoa lokela ho ba le pherekano manonyellong a tlase haholo.
- Ho ntša moea le ho etsa mesifa ea pectoral ho khutlela maemong a ho qala, o leka ho se otlolle litsoe hole haholo mahlakoreng. Haeba u e-s'o ikoetlise ka ho lekana kapa u nonne haholo, etsa boikoetliso bona ka mangole - ka tsela ena u tla etsa hore boikoetliso bo be bonolo le ho utloisisa hamolemo biomechanics ea eona.
Meaho ea koetliso ea Crossfit
Haeba u rata boikoetliso bona, re tla u hlokomelisa meaho e mengata ea koetliso ea CrossFit le litaba tsa eona.
| Otlolla | Etsa li-dips tse 10 tse tebileng, li-dumbbell tse 10 tse otlolohileng, le li-sock tse 10 li phahamisetsa bareng. Likarolo tse 3 feela. |
| Palesa | Etsa li-squats tse ka pele tse 10, li-pull-up tse 8, li-deadlifts tse 12, le li-dips tse 8 tse tebileng. Ho na le mekhahlelo e meraro ka kakaretso. |
