Boikoetliso ba sefapano
6K 0 06.03.2017 (ntlafatso ea hoqetela: 31.03.2019)
Moatlelete e mong le e mong oa CrossFit o tseba ka li-burpees. Basebeletsi ba sefapano hangata ba etsa boikoetliso bona ba kopane, ba etsa li-burpees ka phihlello ea bareng e tshekaletseng, ba tlolela ka lebokoseng, ba bokana ka matla meheleng. Re khothaletsa hape ho amohela boikoetliso bo kang Bar-Facing Burpee.
U ka e etsa ka bobeli boikoetliso le lapeng. Ha e le hantle, mohlomong ha u na tšepe lapeng. Tabeng ena, thupa e tloaelehileng e ka ba sebaka se setle ho eona. Ka ho khetheha, li-burpees tse nang le barbell e tlolang li tšoana le ho tlola ka lebokoseng, empa ho na le phapang e le 'ngoe - bareng ea lisebelisoa tsa lipapali hangata e hlola ka ho tlola ka lehlakore, eseng ho ea pele. Boikoetliso bo lumella moatlelete ho sebetsa serope le mesifa ea mantlha, hammoho le mesifa ea gluteal.
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Mokhoa oa ho ikoetlisa
Burpee Barbell Jumping e hloka hore semathi se khone ho sebetsa ka lebelo le lebelo haholo. Maemong ana, likarolo tsohle tsa 'mele li tlameha ho etsoa ka nepo. Mokhoa oa ho etsa boikoetliso o tjena:
- Emela hole ho tloha bareng (hore o se ke oa intša kotsi ha o tlola). Nka khatiso e le leshano, arola matsoho ka bophara ba mahetla.
- Phunya fatše ka lebelo le potlakileng.
- Ema fatše, ha u ntse u khumama ka mangole hanyane. Lula fatše hanyane ebe o sutumetsa ka matla ho tlola bareng.
- Qhomela holim'a tšepe. Koba maoto nakong ea ho qhomela, ha ua lokela ho ama lisebelisoa tsa lipapali. Pheta motsamao o fapaneng. Etsa burpee e tlolang holim'a bareng makhetlo a 'maloa hape.
Khetho e 'ngoe ea ho ikoetlisa ke ho tlolela ka lehlakore, empa joale o hloka ho tsepamisa mohopolo ha u ntse u rapame bareng, eseng kapele ho eona.
Palo ea ho pheta-pheta e ipapisitse le boiphihlelo ba hau ba thupelo. Boikoetliso ha bo boima haholo, ka hona o ka ikoetlisetsa ho hloleha. Etsa lihlopha tse 4 ka nako e le 'ngoe.
Meaho ea koetliso ea Crossfit
Boikoetliso bona bo etsa hore ho khonehe ho pompa mesifa ea leoto hantle le ho eketsa matla mesebetsing e meng e mengata. Ka hona, re u fa likhetho tse 'maloa bakeng sa litsi tsa koetliso bakeng sa CrossFit, tse nang le li-burpe tse nang le barbell jump.
| OMAR | Ho ntšoa ha molamu ka makhetlo a 10 lik'hilograma tse 43 Li-burpe tse 15 ka ho tlola holim'a li-barbell (li shebile kahare) Makhetlo a 20 molamu o ntšoa ka lik'hilograma tse 43 Li-burpe tse 25 tse nang le barbell jump (li shebile barbell) Makhetlo a 30 molamu o ntšoa ka lik'hilograma tse 43 Li-burpe tse 35 ka ho qhomela holim'a li-barbell (li shebane le li-barbell). Etsa nakoana. |
| RAHOI | Ho tlola makhetlo a 12 holim'a lejoe le katiloeng ka 60 cm Makhetlo a 6 molamu o ntšoa ka lik'hilograma tse 43 Li-burpe tse 6 ka ho tlola holim'a barbell. Etsa nakoana |
| LIPAPALI TSE BULANG 14.5 | li-thrusters tse nang le barbell 43 kg burpee ka ho tlola holim'a barbell. Pheta mekoloko e 7 ho latela paterone: 21-18-15-12-9-6-3 |
