Boikoetliso ba sefapano
7K 0 27.02.2017 (ntlafatso ea ho qetela: 06.04.2019)
Burpee ke e 'ngoe ea boikoetliso bo ka sehloohong ba ho ikoetlisa ka matla. Ho na le mefuta e fapaneng ea ts'ebetso ea eona. Mofuta oa burpee o nang le phihlello ea bareng e otlolohileng ke e 'ngoe ea mekhatlo e thata ka ho fetisisa ho CrossFit. Ha u e sebelisa nakong ea ho ikoetlisa, u ka pompa mesifa ea 'mele oohle, empa mojaro o moholo nakong ea mosebetsi o ntse o oela ka morao. Boikoetliso bona bo loketse feela baatlelete ba nang le boiphihlelo, ho ba qalang ho molemo ho etsa mofuta o bonolo oa burpee le li-pull-ups ka tsela e ngoe.
Mokhoa oa ho ikoetlisa
Burpee e nang le phihlello ea bareng e holimo ke boikoetliso bo thata haholo. E hloka tsebo e khethehileng ea mahlale ho tsoa ho semathi. Nakong ea ts'ebetsong ea eona, mesifa eohle e meholo ea 'mele ea ameha. E le hore boikoetliso bo atlehe eseng bo sithabetsang maikutlo, bo tlameha ho etsoa feela ka mokhoa o ntlafalitsoeng hantle, o khomarelang molumo o nepahetseng.
Tsamaiso e tjena:
- Ema ka pela bareng e rapameng. Nka boemo ba leshano, matsoho a bophara ba mahetla a arohane.
- Phunya fatše ka lebelo le potlakileng.
- Phahamisa 'mele ebe o tlolela sefapanong.
- Ka thuso ea ho tsuba, etsa ho tsoa ka matsoho a mabeli.
- Tloha projectile, ebe o khutlela sebakeng se tloaelehileng.
- Pheta burpee bareng.
Etsa metsamao eohle ka tatellano e nepahetseng. Palo ea li-set le reps ke motho ka mong. Boikoetliso bo ka etsoa makhetlo a mangata kamoo ho ka khonehang. Haeba u sutumetsa ntle le mathata, 'me mathata a hlaha le elemente e bareng e holimo, joale u lokela ho sebetsa ka matsoho a mabeli.
Bakeng sa ho ntlafatsa lits'oants'o tsa matla a hau ho ikoetlisetsa sena, o tlameha ho hula khafetsa, hape o etse likarolo tse fapaneng tsa boikoetliso bareng.
Meaho ea koetliso ea Crossfit
Kaha boikoetliso bona bo loketse feela litsebi, setlhopha sa lihlopha le sona se tla ba thata. Hona le mefuta e mengata ea mananeo a koetliso.
Sebaka sa koetliso se lokela ho ba le boikoetliso bo matla. Bakeng sa litsebi, boikoetliso mochining oa khatiso ba nang le lisebelisoa tsa lipapali matsohong a bona, li-burpie tse nang le phihlello ea bareng e tshekaletseng, hammoho le ho tlola holim'a lebokose e tla ba mekhoa e metle ea ho kenya mesifa hantle.
| Ho ikoetlisa | Mosebetsi |
| Bakeng sa matla | Thutong e le 'ngoe, ha ua lokela ho etsa li-burpees feela ka phihlello ea bareng e holimo, empa hape o sebetse le lisebelisoa tse boima tsa lipapali. Na barbell le dumbbell sebetsa. Sena e ka ba mochini oa khatiso oa benche kapa oa barbell o shoeleng. |
| Re imolohile | Sebaka sa koetliso se lokela ho ba le boikoetliso bo matla. Bakeng sa litsebi, boikoetliso mochineng oa khatiso ba nang le lisebelisoa tsa lipapali matsohong a bona, li-burpie tse nang le phihlello ea bareng e tshekaletseng le ho tlola holim'a lebokose e tla ba litsela tse ntle tsa ho jarisa mesifa hantle. |
Bakeng sa baatlelete ba qalang, ho molemo ho etsa mofuta o tloaelehileng oa boikoetliso, hammoho le molekane oa bona ka li-dumbbells. Haeba o ikoetlisa khafetsa, o ka chesa mafura a mangata, o eketsa mamello le matla a ho phatloha.
