Matla a phahamisang li-dumbbells sefubeng

Ho na le boikoetliso bo bongata bo botle ba CrossFit kantle moo. E 'ngoe ea tsona ke ho phahamisa li-dumbbells sefubeng (lebitso la Senyesemane ke Dumbbell Split Clean), e lumellang moatlelete hore a sebelise lihlopha tse ngata tsa mesifa ka katleho. Moroalo o lebisitsoeng o fumanoa ka morao oa serope, namane le mesifa ea gluteal, hammoho le li-biceps tsa sehahi sa 'mele.

Bakeng sa ho etsa boikoetliso, o tla hloka li-dumbbells tse bonolo boima ba 'mele. Li-dumbbells tse phahamisang matla sefubeng li loketse baatlelete le ba qalang ba litsebi.

Mokhoa oa ho ikoetlisa

Haeba moatlelete a etsa likarolo tsohle ka nepo, o tla tseba ho sebetsa lihlopha tse ngata tsa mesifa ntle le kotsi ea kotsi. Ho etsa sena, semathi se tlameha ho latela algorithm e latelang bakeng sa ho phahamisa matla a li-dumbbells sefubeng:

1. Ema pela thepa ea lipapali, arola maoto a hao ka bophara ba mahetla. Nka li-dumbbells matsohong ka bobeli.
2. Ikokobetse. Boloka mokokotlo oa hao o otlolohile. Li-dumbbells li lokela ho ba boemong ba lengole.
   
3. Ka thuso ea motsamao o makatsang, lahlela lisebelisoa tsa lipapali mahetleng. Koba litsoeng. Moatlelete le eena o hloka ho tlola ka leoto le leng pele le le leng morao.
   
4. Ema maoto a hao a arohane ka bophara mahetleng ebe u notlela matsoho karolong e kaholimo ea motsamao, ebe o theola litšepe tse kenang lethekeng.
5. Pheta motsamao makhetlo a 'maloa.

Ho ikoetlisa ka lisebelisoa tsa lipapali tse loketseng boima ba 'mele. Latela mokhoa oa boikoetliso - ho fumana sephetho, o tlameha ho sebetsa ntle le liphoso. Hlokomela polokeho ea hau 'me u hlahlobe matla a li-dumbbells pele o qala thupelo. Ho tla ba betere ha u qala ho ikoetlisa u tataisoa ke mokoetlisi ea nang le boiphihlelo. O tla u supa liphosong mme a u thuse ho theha lenaneo la thuto ea boleng bo holimo.

Meaho ea koetliso ea Crossfit

Baatlelete ba ikoetlisetsang matla a matla ba tlameha ho sebetsa ka lebelo le potlakileng. Palo ea ho pheta-pheta matla a phahamisang li-dumbbells sefubeng ke motho ka mong. Ho latela nalane ea hau ea thupelo, hammoho le sepheo sa thupelo.

Shebella video: Home gym Best Weight Sets best Adjustable Dumbbells for exercise (July 2025).