Sandbag Deadlift ke boikoetliso bo sebetsang bo etsisang sefuba sa khale sa barbell. Boikoetliso bona ka linako tse ling bo lokela ho kenyelletsoa kemisong ea hau ea ho ikoetlisa ho eketsa mefuta e meng le ho o nolofalletsa ho sebetsana le mokotla oa lehlabathe mesebetsing e kang ho phahamisa mokotla oa mokotla kapa libere tsa squat.
Lihlopha tse ka sehloohong tsa mesifa ke li-quadriceps, li-hamstrings, mesifa ea gluteal le li-extensors tsa mokokotlo.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho bolaea batho ka mokotla o shebahala tjena:
- Beha mokotlana oa lehlabathe ka pel'a hau. Itšetlehe ka morao 'me u tšoare marapo, u lule u khelohile hanyane mokokotlong oa lumbar. Qhekella ka thata hanyane ho feta ho bolaea khafetsa, hobane ho tsubella ho kenyelletsa motsamao o telele ho feta.
- Ha o ntse o tsoa, qala ho phahamisetsa mokotla oa lehlabathe holimo o sebelisa mesifa maotong le mokokotlong. Maoto le mokokotlo li lokela ho otloloha ka nako e le 'ngoe. Ho hlokahala ho notlela motsotsoana boemong bo holimo.
- Theola mokotla fatše ebe o pheta motsamao.
Meaho ea koetliso ea Crossfit
Haeba u se u tseba mokhoa oa ho ikoetlisa 'me u ratile mokotla o shoeleng, re u tsebisa meaho e mengata ea koetliso e tšelang sepache e nang le mokotla o shoeleng.
