Boikoetliso ba sefapano
6K 0 07.03.2017 (e ntlafalitsoeng la ho qetela: 31.03.2019)
Burpee ke e 'ngoe ea boikoetliso bo tummeng ba CrossFit. E matla haholo mme e ka etsoa hape hammoho le mekhatlo e meng. Hangata, baatlelete ba etsa li-burpees hammoho le li-box jump. Kahoo, moatlelete a ka sebetsa eseng feela 'mele, empa le mesifa ea serope, mesifa ea gluteal le manamane.
© Makatserchyk - stock.adobe.com
Tsamaiso e etsoa ka lebelo le potlakileng, o ke ke oa phomola lipakeng tsa ho pheta-pheta. Ho etsa burpee ho tlolela holim'a lebokose, o tla hloka sethala se khethehileng sa lepolanka, moo o hlokang ho tlola teng. Hangata bophahamo ba khabinete e ba 60 cm, empa e ka ba 50 kapa 70 cm.
Mokhoa oa ho ikoetlisa
Ho tlola Burpee holim'a lejoe le khubelu ho hloka boiphihlelo bo khethehileng ho 'mele ho moatlelete. Hangata, boikoetliso bo bonolo ho baatlelete ba nang le boiphihlelo bo pharalletseng boikoetlisong ba ho ikoetlisa. Ho bohlokoa haholo mona ho sebetsa kapele, empa ka nako e ts'oanang ho nepahetse ho latela maemo ohle a mmele. Mokhoa oa ho etsa burpee ka ho qhomela holim'a lejoe o fana ka ts'ebetso e latelang ea algorithm:
- Ema ka pela lebokose hole. 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. Hula matsoho 'me u lule fatše.
- Sutumelletsa ka matla, tlolela pele le holimo. Otlolla matsoho ho ea khabineng. Tlolela holim'a lejoe le katiloeng, ebe, ntle le ho hetla, khutlela morao.
- Nka boemo ba leshano hape. Pheta sethala sa burpee.
Haeba o sa itšepe ka bokhoni ba hau, o ka tlolela sebakeng sa ho qala, empa o khutlela phetolelong e nepahetseng ea boikoetliso. Palo ea ho pheta-pheta e ipapisitse le boiphihlelo ba hau ba koetliso le boiphihlelo.
Meaho ea koetliso ea Crossfit
Re fana ka meaho e mengata ea koetliso bakeng sa koetliso ea crossfit, e 'ngoe ea tsona ke burpee e nang le ho qhomela lebokoseng.
| 7x7 | Ka makhetlo a 7 ho sesa li-dumbbells sebakeng se leshano 10 -20 kg Makhetlo a 7 mochini oa khatiso o emeng ka lisenthimithara tse 50-60 Li-burpe tse 7 ka ho qhomela lebokoseng Makhetlo a 7 sumo deadlift 40-60 lik'hilograma Lahlela bolo e boima makhetlo a 7 fatše. Qetella mekoloko e 7. |
| Bapisa le CF52 17072014 | Li-squats tse ka holimo ho 15, 43kg Li-burpe tse 10 ka ho qhomela lebokoseng, 60 cm Makhetlo a 10 lahlela bolo ka bolelele ba 3 m, 9 kg Ho hula likausi ho fihlela bareng makhetlo a 15. Qetella mekoloko e 5. |
| LITLHAKISO: CF52 20012014 | Li-burpe tse 12 ka ho qhomela lebokoseng, 60 cm Ho lahla bolo ka 21, 9 kg 12 e leketlile, 43 kg Seketsoana sa 500 m. Etsa nakoana. |
