Boikoetliso ba sefapano
5K 0 03/08/2017 (ntlafatso ea hoqetela: 04/01/2019)
Push jerk ka morao ke mokhoa o tsebahalang oa ho ikoetlisa ka matla o tsoang pokellong ea litšepe. Ha a etsa boikoetliso bona, moatlelete o phahamisa projectile ka holim'a hlooho ea hae ka lebaka la ho kenyelletsoa ha lihlopha tse 'maloa tsa mesifa' meleng oa rona ka nako e le 'ngoe: quadriceps, mesifa ea gluteal, abs, mesifa ea deltoid le li-extensors tsa mokokotlo.
Ho ikoetlisa ho atile har'a baatlelete ho potoloha le lefatše, kaha e sebetsa e le sesupo sa bokahohle sa koetliso ea semathi le matla, hobane ts'ebetso ea eona e nepahetseng e hloka matla, mamello, ho tenyetseha, tšebelisano le lebelo.
Shvung ea ho matha ka mora hlooho e fapana le shvung ea khale, pele ho tsohle, maemong a bara. Ho ts'oara tšepe holim'a mesifa ea trapezius, eseng li-deltas tse ka pele, o fokotsa mojaro manonyeletsong a litsoeng le li-ligaments, empa o eketsa mojaro mokhoeng oa rotator oa lehetla le kotsing haeba o sebetsa ka boima bo boholo. Ka hona, u se ke ua lebala ho futhumala hantle 'me butle-butle eketsa boima ba litekanyo.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho etsa boikoetliso o tjena:
- Nka molamu ho li-racks ebe u li beha mesifa ea trapezius. Mokokotlo o lokela ho otloloha ka ho felletseng, mahlo a lebisitsoe pele, mesifa ea maoto le mpa e tsitsipane hanyane ka hanyane.
- Qala ho etsa shvung ha o ntse o sutumetsa bareng ho ea holimo ka boiteko ba mesifa e thellang mme o etsa squat e nyane, o hopola ho boloka mokokotlo oa hao o otlolohile. Ba bang ba etsa sekere, ba bang ba tlola hanyane ebe ba otlolla maoto a bona ka bophara.
- Tsoela pele ho sutumelletsa bareng holimo le tlase ho fihlela bare e notlela matsohong a atolositsoeng ka botlalo. Ka mor'a moo, ema, u boloke botsitso 'me u se ke ua fetola boemo ba bareng.
- Theola bareng hape ho trapezoid 'me u etse rep e' ngoe.
Meaho ea koetliso ea Crossfit
Re u tsebisa meaho e meng e khahlisang ea ho ikoetlisa e nang le jog ka morao hloohong, eo u ka e sebelisang ha u ntse u etsa CrossFit.
