Ho nka li-dumbbells ho tloha ho leketlileng ho ea sefubeng ka bohlooho

Boikoetliso ba sefapano

6K 0 08.03.2017 (e ntlafalitsoeng la ho qetela: 31.03.2019)

Koetliso ea matla a sebōpeho sa eona e na le boikoetliso bo bongata bo thusang moatlelete ho eketsa lits'oants'o tsa matla, hammoho le matla a mmele ka kakaretso. Ho nka li-dumbbells ho tloha ho leketlileng ho ea sefubeng sebakeng sa bolulo (lebitso la Senyesemane - Dumbbell hang squat clean) ho lumella semathi ho ikoetlisa hoo e batlang e le likarolo tsohle tsa mesifa ea 'mele. Mojaro oa sepheo o amoheloa ke mesifa ea mokokotlo oa serope, trapezium le sebaka sa mahetla sa moatlelete.

Mokhoa oa ho ikoetlisa

Ho sebetsa ka katleho palo e kholo ea lihlopha tsa mesifa, etsa metsamao eohle ka mokhoa o nepahetseng. Ho etsa sena, semathi se tlameha ho latela algorithm e latelang bakeng sa ho nka li-dumbbells ho tloha ho leketlileng ho ea sefubeng sebakeng sa bolulo:

1. Ema haufi le lisebelisoa tsa lipapali, beha maoto a hao ka bophara ba mahetla. Nka li-dumbbells matsohong ka bobeli. Etsa ho kobeha 'mele hanyane, ha o ntse o hloka ho koba mangole hanyane.
   
2. Tlola hanyane mme o dule fatshe. Ha u ntse u tsamaea, lahlela li-dumbbells mahetleng a hao ka matsoho ka bobeli.
   
3. Otlolla 'mele, karolong e ka holimo ea motsamao, lokisa boemo ba' mele 'me u phomole motsotsoana.
   
4. Pheta ho nka dumbbell ho tloha ho leketlileng ho ea sefubeng sebakeng sa ho lula. Sena se tlameha ho etsoa makhetlo a 'maloa.

Latela mokhoa o nepahetseng oa ho ikoetlisa. U tlameha ho sebetsa ntle le liphoso, hammoho le lisebelisoa tse ntle tsa lipapali tsa boima ba 'mele. Ka tsela ena, o ka lebisa sehlopha sa mesifa ntle le kotsi e kholo. Pele o qala mekhatlo, etsa bonnete ba hore o ke ke oa kena-kenana le mang kapa mang. U ka boela ua buisana le mokoetlisi ea nang le boiphihlelo ka mokhoa oa ho phahamisa molumo o tsoang ho leketlileng ho ea sefubeng. O tla u bontša liphoso mme o tla tseba ho theha lenaneo la koetliso ea boleng bo holimo.

Meaho ea koetliso ea Crossfit

E le hore u sebetse hantle, u tlameha ho sebetsa ka lebelo le matla. Boima ba lisebelisoa tsa lipapali, hammoho le palo ea ho pheta-pheta, ho latela ka botlalo boiphihlelo ba hau ba thupelo. Qalong ea seboka, sebelisa li-dumbbells tse boima haholo, kamora moo o ka li nkela tse bobebe.

Koetlisong e le 'ngoe, o lokela ho etsa palo e kholo ea lihlopha tsa mesifa. Etsa boikoetliso bo kopaneng le mekhatlo e matla ea pelo. Mofuthu mesifa le manonyeletso hantle pele u ikoetlisa. Sebetsa ho otlolla. Ho nka li-dumbbells holong ho ka ba bohloko haeba moatlelete a sa futhumale qalong ea boikoetliso.

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