Boikoetliso ba sefapano
5K 0 03/01/2017 (ntlafatso ea hoqetela: 04/06/2019)
Boikoetliso ba burpee, bo tsebahalang haholo ho CrossFit, bo na le mefuta e fapaneng e fapaneng, e 'ngoe le e' ngoe ea tsona e kenyelletsa ho etsa motsamao oa matla a 'maloa hang ka nako e khuts'oane. Ho thata ka ho fetisisa letotong lena ho nkoa e le li-burpees tse nang le matla a tsoang masaleng. Ho hlokahala ho moatlelete eseng feela matla a maholo a mmele, empa hape le boteng ba koetliso e tebileng ea mahlale. Ka lebaka la boikoetliso bona, semathi se ka pompa hoo e ka bang mesifa eohle 'meleng.
Haeba khafetsa u kenyelletsa li-burpees tse nang le matla meheleng lenaneong la hau la koetliso, u ke ke ua matlafatsa mesifa ea 'mele kaofela feela, empa hape u ka ntlafatsa boemo ba ho tenyetseha, tšebelisano ea metsamao ea' mele. Hape, thutong e le 'ngoe, o tla sebelisa li-calories tse ngata tse ngata.
Ka kopo elelloa hore boikoetliso bona bo loketse feela baatlelete ba nang le boiphihlelo, 'me ba qalang ba hloka ho etsa li-burpees le ho qobella literaeke meheleng ka ho fapanyetsana.
Mokhoa oa ho ikoetlisa
Burpee e nang le matla masaleng e hloka hore moatlelete a be le tatellano e hlakileng ea motsamao:
- Nka boemo ba ho qala - ema ka pel'a mehele. Ebe u ema u kentse matsoho ka bophara ba mahetla.
- Phunya fatše ka lebelo le potlakileng.
- Phahamisa 'mele ebe u tlolela meheleng.
- Ka thuso ea ho sesa, etsa ho tsoa ka matsoho a mabeli meheleng.
- Tloha projectile, ebe o nka boemo bo tloaelehileng hape.
- Pheta burpee ho tsoa meheleng.
Palo ea lisete le ho pheta-pheta ketsahalong ka 'ngoe ke motho ka mong. Haeba u etsa li-push-up ntle le mathata, 'me u na le mathata ka ntlha e teng masaleng, u lokela ho qala ka ho sebetsa ka matsoho a mabeli.
Ho ntlafatsa matla a hau ho ikoetlisetsa sena, o tlameha ho hula khafetsa, hape o etse likarolo tse fapaneng tsa boikoetliso holima bareng e holimo le mekoallo e tšoanang.
Koetliso ea Crossfit
Mananeo a mangata a koetliso ea CrossFit a na le mefuta e fapaneng ea li-burpe ka sebopeho sa tsona. Baatlelete ba nang le boiphihlelo ba leka ho e kopanya le boikoetliso ba reng.
Re u tsebisa e 'ngoe ea meaho e nang le li-burpees e nang le phihlello ea mehele.
| Lebitso le rarahaneng | CHIPPER WOD # 2 |
| Mosebetsi: | e felletse ka nako e nyane |
| Tjhelete: | 1 potoloho |
| Boikoetliso: |
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Bakeng sa mofuta ona oa ho rarahana, ho tla lekana ho feta selikalikoe se le seng sa boikoetliso bo khothalletsoang. U sebelisa mefuta e bonolo ea boikoetliso nakong ea koetliso, ho fumana sephetho se lakatsehang thutong e le 'ngoe, ho bohlokoa ho etsa masakana a 3-4. Palo ea ho pheta-pheta e lokela ho ba palo e kaholimo ho sete ka seng. Haeba u thatafalloa ke ho kopanya li-burpees le ho hula meheleng, etsa lintho tsena tse peli ka khefu e khuts'oane. Ha ho hlokahale hore u phomole pakeng tsa reps.
