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Mangole ho litsoeng bareng

Boikoetliso ba sefapano

6K 0 12.03.2017 (ntlafatso ea hoqetela: 22.03.2019)

Baatlelete ba ikoetlisang ho latela sistimi ea boikoetliso ba matla ba ela hloko haholo koetliso ea mesifa ea mpa. Boikoetliso bo bitsoang mangole ho ea litsoeng bareng (lebitso la Senyesemane - Knees to Elbows) le tsebahala haholo har'a batho ba tšelang sefapano. Karolo ena ea lipapali e nkuoa e le thata haholo. Ho phethela boikoetliso, o tlameha ho ba le mochini o tobetsa o lekaneng, hobane ha o ntse o sebetsa o tla hloka ho fihla ka maoto sefubeng.

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O tla hloka bara ho phethela boikoetliso. Karolo ena ea lipapali e hloka hore semathi se be le taolo e ntle ea metsamao.

Mokhoa oa ho ikoetlisa

Ho ikoetlisa hantle mesifa ea mpa, o tlameha ho ikoetlisa ka molumo o nepahetseng. Futhumala hantle pele ho boikoetliso bo bong le bo bong. Ho futhumatsa manonyeletso le li-ligamente. Joale o ka tsoela pele ho kenya ts'ebetsong mekhatlo ea mantlha:

  1. Tlolela bareng. Tšoaro e lokela ho ba sephara ka ho lekana.
  2. Bokella maoto. Qala ho li phahamisa. U lokela ho ama litsoeng ka mangole karolong e kaholimo ea motsamao.
  3. Theola maoto a hau sebakeng sa ho qala.
  4. Pheta motsamao makhetlo a 'maloa.
  5. Khetho e 'ngoe ke ho chencha pakeng tsa ho hula mangole ho ea litsoeng le maoto ho ea bareng. Nakong ea katamelo e le 'ngoe, o etsa mekhahlelo ena e' meli.

Sebetsa ka boiteko ba boralitaba, eseng inertia. Boloka 'mele o eme nqa e le' ngoe, o seke oa sesa. Nakong ea motsamao, ho eletsoa ho sotha sebaka sa mpa. Kahoo, o ka pompa hantle mesifa ea hau ea mpa.

Mehahong ea sefapano

Ho ikoetlisa hantle, sebetsa ka matla. Etsa boikoetliso ka lihlopha tse 2-3. Palo ea ho pheta-pheta e ipapisitse le boiphihlelo ba semathi se seng le se seng. Hangata, baatlelete ba phahamisa mangole ho litsoeng bareng ka ho pheta-pheta ka 10-15.

Bahahi ba 'mele ba qeta letsatsi le le leng ho koetlisa mesifa ea mpa. Hape, thutong e le 'ngoe, o ka etsa lihlopha tsa mesifa ka nako e le ngoe.

U ka ikoetlisa ka li-supersete. Etsa boikoetliso bo 'maloa ka nako e le ngoe ntle le khefutso lipakeng. Tsena e ka ba motsamao o potlakileng le o matla oa pelo, hammoho le ho sotha le ho emisa maoto kamehla. Ho phahamisa mangole ho litsoeng ho ka kopanngoa le burpee (phetoho e potlakileng ea boemo ba mmele).

PAULUSE
  • Thapo e 50 e tlohang habeli
  • Makhetlo a 35 mangole ho litsoeng bareng
  • 18 m o tsamaea ka hlooho ea hlooho holim'a matsoho a otlolohileng, 84 kg

Qetella mekoloko e 5. O hloka ho phethela mosebetsi ka nako e tlase.

LITLHABISO LITLHAKI
  • Ho bolaoa makhetlo a 12, 102 kg
  • Lits'oants'o tse 20
  • Makhetlo a 12 ho phahamisa sefuba le seaparo sa 'mala, 61 kg
  • 20 mangole ho litsoeng bareng

Qetella mekoloko e 5. O hloka ho phethela mosebetsi ka nako e tlase.

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