Medicine Ball Cleans ke boikoetliso bo botle ho ba qalang ho lekola lefatše la CrossFit le ho phahamisa litšepe. E batla e ts'oana le boikoetliso bo tloaelehileng ba "weightlifters" - ho nka barbell sefubeng, ka phapang e le 'ngoe feela eo e sa hlokeng ho otlolla hantle mahetleng le litsoeng, kahoo ho bonolo haholo ka tekheniki. Ke ka lebaka lena boikoetliso bona bo loketseng hantle bakeng sa baatlelete ba sa tsoa qala kapa ba seng ba khathetse kelellong le 'meleng ka ho sutumetsoa ka matla le ho isa barbell sefubeng.
Lihlopha tsa mantlha tsa mesifa tse sebetsang ho isa bolo ea sefuba sefubeng: li-deltas, li-extensors tsa mokokotlo, li-quadriceps le maraong.
Mokhoa oa ho ikoetlisa
Mokhoa oa ho etsa boikoetliso bona o shebahala tjena:
- Maoto a bophara ba mahetla a arohane, a otlolohile, sheba pele. Beha medball ka pel'a hau. Ka matsoho a hau ho e pota-pota ka mahlakore ka bobeli, e phahamise fatše, u etse ho hong ho kang ho bolaea le eona.
- Ha medball e le boemong ba letheka, qala ho e fa matsapa a hlokahalang, o e hulele hanyane ho uena ka boiteko ba mesifa ea deltoid.
- Ha medball e se e le boemong ba mpa, etsa squat - squat down sharply down in full amplitude e le hore medball e tsamaee sebaka se setseng ka lebaka la inertia. Tlisa litsoeng ka pele hanyane bakeng sa ts'ehetso e betere.
- Ema ho tloha squat o ts'oereng medball ka sefuba mme o sa fetole boemo ba mmele. Ebe oe theola fatše ebe o etsa tse ling hape tse seng kae.
Meaho ea koetliso ea Crossfit
Re u tsebisa meaho e 'maloa e sebetsang ea koetliso bakeng sa koetliso ea sefapano, ho kenyelletsa ho nka bolo ea sefuba sefubeng.
| Druid | Ho phethela seketsoana sa limithara tse 400 mochining, mechini ea khatiso ea bolo ea sefubeng e 20, le likhatiso tse 10 tsa `` barbell ''. Likarolo tse 6 ka kakaretso. |
| Franco | Etsa li-pull-up tse 50, li-push-up tse 45, li-squats tse 40, li-crunche tse 35, sefuba sa medball tse 30, litepisi tse 25 tsa mabokose, li-squats tse 20, li-burpees tse 15, li-barbell tse 10 le tse 5 tse bolailoeng. Likarolo tse 3 feela. |
| Nancy | Etsa 20 sefubeng se otlang, mokatong o 20 o akhelang, le li-burpees tse 20. Likarolo tse 5 feela. |
