Boikoetliso ba sefapano
5K 0 08.03.2017 (e ntlafalitsoeng la ho qetela: 31.03.2019)
Ntle le boikoetliso bo tsebahalang le bo tsebahalang haholo ba CrossFit, ho na le boikoetliso bo bongata bo botle, empa bo sa tšoaneloa bo behelletsoeng morao. E 'ngoe ea tsona ke ho ts'oaroa ha Dumbbell Hang. Boikoetliso bona bo loketse baatlelete ba sa tsoa qala le litsebi. E tla thusa ho matlafatsa mamello, ho pompa li-biceps, li-triceps, lirope le mesifa ea namane. Bakeng sa ho etsa boikoetliso, o tla hloka li-dumbbells tse bonolo boima ba 'mele.
Mokhoa oa ho ikoetlisa
The dumbbell jerk ka sekere e hloka hore moatlelete a latele ka tieo mokhoa o nepahetseng oa ho bolaea e le hore a fumane phello e lakatsehang 'me a se ke a tsoa likotsi. Haeba moatlelete a etsa likarolo tsohle ka nepo, o tla tseba ho sebetsa lihlopha tse ngata tsa mesifa ntle le kotsi ea ho tsoa kotsi. Ho etsa lisekere dumbbell jerk, o tlameha ho:
- Ema pela dumbbell e robalang fatše. Lula fatše bakeng sa thepa ea lipapali, e nke ka letsoho, khumama hanyane ka mokokotlo oa hao o otlolohile, o khumama ka mangole.
- Ka pherekano, phahamisetsa molumo hloohong ea hau. Nakong ea motsamao oa matsoho, semathi se hloka ho tlola, ho beha leoto le leng pele le le leng morao.
- Lokisa boemo ba letsoho karolong e kaholimo ea boikoetliso, ema ka maoto le bophara ba mahetla, ebe o theola lisebelisoa tsa lipapali boemong ba letheka la hao.
- Pheta motsamao makhetlo a 'maloa.
Ho bohlokoa haholo hore o se ke oa ikutloa o sa phutholoha nakong ea pherekano ea sekere ka sekere. Koetlisa feela ka thepa eo u ka e phahamisang habonolo hloohong ea hau. Hlokomela polokeho ea hau, lekola li-dumbbells bakeng sa matla pele o qala koetliso.
Meaho ea koetliso ea Crossfit
Ha o ntse o kenya dumbbell ka sekereng, o ka sebelisa li-dumbbell tse 'maloa tsa litekanyo tse fapaneng - qalong ea boikoetliso, sebelisa lisebelisoa tse boima, ho fihlela qetellong o ka nka sebaka sa e bobebe.
Re u fa lihlopha tse peli tsa boikoetliso bakeng sa ts'ebeliso ts'ebetsong ea thupelo, e nang le dumbbell jerk ka sekere.
| M4 05/28/2012 (m4 05/28/2012) | Makhetlo a 50 dumbbell e kenella ka sekere hantle, 27/16 kg Makhetlo a 50 dumbbell e kenella ka sekere ka letsohong le letšehali, 27/16 kg Li-push-up tse 50 meheleng Makhetlo a 50 mangole ho ea setsoeng bareng Etsa nakoana. |
| SP-140214 (sp-140214) | Thapo e 30 e tlohang habeli 10 dumbbell jerks ka lisekere ka letsoho le letšehali, 30 kg Lihlopha tse 10 (Cluster), li hlahisa 50 kg Thapo e 30 e tlohang habeli 10 dumbbell jerks ka lisekere ka letsoho le letona, 30 kg Lihlopha tse 10 (Cluster), li hlahisa 50 kg Thapo e 30 e tlohang habeli Etsa nakoana. |
