Shvung tobetsa ka morao hloohong (Push Press Behind) ke boikoetliso ba khale ba ho phahamisa litšepe, bo sebelisitsoeng ka katleho thupelong ea bona ke baatlelete ba amehang ho CrossFit le boikoetliso. Ke mochini oa khatiso o emeng ka morao ha hlooho ka ts'ebeliso ea mesifa ea maoto le mokokotlo, ka mantsoe a mang, ka ho qhekella ka matla.
Boikoetliso bona bo fapane le ba ho matha ka hore mokhatlo ka booona o hatella tlhaho. Maemong ana, semathi ha se tsamaee ka tlasa barbell, empa se beha feela inertia e nyane e le hore tšepe e phahame ka lebaka la ho kenyelletsoa ha lihlopha tse 'maloa tse matla tsa mesifa mosebetsing.
Lihlopha tse ka sehloohong tsa mesifa ke li-deltoids, li-extensors tsa mokokotlo, quadriceps, abs le mesifa ea gluteal.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho etsa boikoetliso ba "shvung" ka mora hlooho o shebahala tjena:
- Tlosa `` barbell '' ho li-racks ebe u khutlela morao mohatong oa eona. Boloka mokokotlo oa hao o otlolohile, mahlo a hau a lebisitsoe pele, mokokotlo o lutse o bataletse ka holim'a trapezoid.
- Etsa squat e nyane, u boloke mokokotlo oa hao o otlolohile hantle. Boholo ba squat bo nyane - e ka ba 15-25 cm.
- Qala ho tsoha ha u ntse u phahamisa mekoallo le ho ntša moea. Abela mojaro ka tsela eo mangole le litsoeng li atolositsoeng ka botlalo ntlheng e kaholimo ka nako e le ngoe - hore o tle o sebetse ka boima bo boholo bakeng sa hau, 'me katleho ea boikoetliso e tla eketseha haholo. Kahoo, re pepeta bareng ka lebaka la boiteko ba mahetla, empa karolo ea mojaro e "jeoa" ka lebaka la mosebetsi oa maoto.
- Theola bareng hape ho trapezoid 'me u etse rep e' ngoe. U se ke ua theola barbell ka motsamao o bohale - ho na le mojaro o mongata mokokotlong oa mokokotlo. Ho molemo ho "kopana" le mokokotlo o ka tlase - ho qoela hanyane ha lisenthimithara tse 'maloa li setse ho trapezoid.
Meaho ea koetliso ea Crossfit
Re fana ka tlhahiso ea hore o leke nakong ea boikoetliso ba hau ba CrossFit e 'ngoe ea meaho e latelang ea koetliso e nang le bareng e sutumetsang ka mora hlooho.
