Boikoetliso ba sefapano
5K 0 06.03.2017 (ntlafatso ea hoqetela: 31.03.2019)
Ho Tsamaea ha Barbell Overhead ke boikoetliso bo sebetsang bo atisang ho etsoa ke baatlelete ba nang le boiphihlelo ba CrossFit. Boikoetliso bona bo etsoa ka sepheo sa ho matlafatsa tšebelisano 'moho le boits'oaro ba semathi, e leng ho tla thusa haholo ho etsa lijee le litšepe tse boima, "maeto a polasing", ho soka sekepe le likarolo tse ling. Ho tsamaea holimo ho beha khatello ea maikutlo ho li-quadriceps, mesifa ea gluteal, li-extensors tsa mokokotlo le mesifa ea mantlha, hammoho le palo e kholo ea mesifa ea botsitso.
Ho joalo, boima ba bareng bo lokela ho ba bo itekanetseng, hona ha se boikoetliso moo re nang le tjantjello ea ho beha lirekoto tsa motlakase, ha ke khothaletse ho ikoetlisa ka boima ba lik'hilograma tse fetang 50-70, esita le ho baatlelete ba nang le boiphihlelo. Ho molemo ho qala ka bara e se nang letho mme butle-butle eketsa boima ba projectile.
Leha ho le joalo, hopola hore ha u tsamaea u roetse molamu hloohong, u beha mojaro o moholo oa axial mokokotlong, ka hona boikoetliso bona bo hanana le batho ba nang le mathata a mokokotlo. Ho fokotsa kotsi ea ho lemala mokokotlong le manonyello a leng ka tlase, ho kgothaletswa ho sebelisa lebanta la liatleletiki le ho thatela mangole.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho tsamaea o e-na le hlooho e holim'a hlooho o shebahala tjena:
- Phahamisa molamu holim'a hlooho ea hau ka tsela efe kapa efe e u loketseng (hloibila, e hloekile ebile e le jerk, schwung, khatiso ea sesole, jj.). Notlela boemong bona ka litsoe tse atolositsoeng ka botlalo. Theha Lordosis e nyane mokokotlong o tlase ho laola maemo a kutu.
- Ho leka ho se fetole boemo ba 'mele le' mele, qala ho ea pele, o shebile pele.
- U lokela ho phefumoloha ka tsela e latelang: re nka mehato e 2 nakong ea ho hema, ebe mehato e 2 nakong ea pululo, re leka ho se lahleheloe ke lebelo lena.
Meaho ea koetliso ea Crossfit
Re u tsebisa ka likhetho tse 'maloa tsa koetliso tse tsamaeang ka sefapano tse nang le molamu hloohong.
