Li-Ring-Ups - boikoetliso bo tlileng CrossFit ho tsoa ho li-gymnastics tsa baatlelete, hammoho le ho phunya holimo meheleng. Ho li-gymnastics tsa baatlelete, ho hula meheleng ke mofuta oa qalo, kamora ho tseba seo semathi se itokiselitseng ho etsa likarolo tse rarahaneng ho feta. Ka boikoetliso bona, o ka matlafatsa matla a hau a ho ts'oara, ho nts'etsapele lats le mesifa ea rhomboid ea mokokotlo, li-biceps, matsoho a pele, le ho ithuta ho laola boemo ba mmele oa hau hantle ha o leketlile meheleng, e tlang ho o thusa ha o ithuta likarolo tse kang ho phahamisa matla meheleng.
© Makatserchyk - stock.adobe.com
Mokhoa oa ho ikoetlisa
Mokhoa oa ho hula masale ke o latelang:
- Hang-hang meheleng, u li tšoare ka thata kamoo ho ka khonehang ka matsoho a hao le ho otlolla 'mele ka botlalo. U ka sebelisa "tebileng" litleneng - mokhoa o tummeng har'a li-gymnast, moo lere le kenang pele hanyane, mme li-knuckles ha li be teng kaholimo ho lesale, empa ka pela eona. Ha u khetha ho ts'oara hantle, hopola hore ka ho ts'oara ka mokhoa o tloaelehileng, mesifa ea morao e ameha haholo, mme ka "ho teba" ho ts'oara, li-biceps le li-forearm li ameha haholo. Bakeng sa ho tšoara hantle, sebelisa tjhoko.
- Re nkile qeto ea ho ts'oara, joale ho a hlokahala ho khetha tokisetso e nepahetseng ea mehele. U ka etsa hore mehele e bapelane, empa hammoho le tlamo e "tebileng", sena se tla beha khatello ea maikutlo haholo meleng ea matsoho. Ka hona, baatlelete ba bangata ba betere ha ba sa sebelise litlamo tsena. Re lokisa mehele ka mokhoa o tsitsitseng hoo e ka bang bophara ba mahetla.
- Qala ho nyolohela holimo ka ho fuputsa mesifa e pharalletseng ea mokokotlo le li-biceps, ha o ntse o tsoa. Mehele e re lumella ho sebetsa ka matla a maholo, kahoo phahamisa ho fihlela liatla tsa hau li lekana le selelu sa hau.
- Butle-butle theoha, ho hema le ho boloka boemo bo nepahetseng ba 'mele. Otlolla matsoho a hau ka botlalo tlase.
Mehahong e hulang ka har'a mehele
| Hardy | Etsa li-burpee tse 10, li-hoop tse 10 tse holimo, le mapolanka a motsotso o le mong. Likarolo tse 3 feela. |
| Zeppelin | Etsa li-pull-up tse 5 meheleng, tse 8 tse hulang meheleng, 'me tse 12 li akhela bolo leboteng. Likarolo tse 4 ka kakaretso. |
| Mohalaleli Michael | Etsa li-sit-up tse 20, li-push 10 tsa li-barbell, tse 10 tse hulang masaleng, le li-kettlebell tse 12 ka letsoho ka leng. Likarolo tse 3 feela. |
