Boikoetliso ba sefapano
5K 0 02/28/2017 (ntlafatso ea hoqetela: 04/05/2019)
Kettlebell bearing ke boikoetliso bo botle bo nkoang e le e 'ngoe ea lintlha tsa mantlha thupelong ea matla a sebetsang. Mosebetsi ona ha se oa ba qalang, hobane ho tsamaea ho hloka tsebo e khethehileng ea 'mele. Ha a etsa tlaleho, moatlelete, ntle le litekanyo, a ka sebelisa lisebelisoa tse ling tsa lipapali: tšepe le li-dumbbells.
Ka ho ikoetlisa ka matla ho kenyeletsang boikoetliso bona, o tla tseba ho aha mesifa 'meleng oohle. Morao le matsoho ho ameha haholo mosebetsing. Boikoetliso bona bo thata haholo, ka hona, futhumatsa mesifa le manonyeletso hantle pele ho sehlopha. Ho futhumala, o ka matha kettlebell. Ho qoba likotsi tse sa thabiseng ha u nkile litekanyo kapa li-barbells, ho bohlokoa ho phethahatsa likarolo tsohle tsa tekheniki, leha e se na liphoso tse fokolang.
Mokhoa oa ho ikoetlisa
Baatlelete ba Novice ba eletsoa hore ba se sebelise litekanyo tse boima haholo. Ke feela ka mor'a hore u ithute ho ikoetlisa ka nepo, u ka qalang ho sebetsa ka litekanyo tse kholo. Hona le mefuta e fapaneng ea ho tlaleha (ho latela hore na ho sebelisoa lisebelisoa life tsa lipapali). Khetho ea khale ke ho pepa ka barbell le kettlebell, ho latela molao-motheo oo mefuta eohle ea boikoetliso e etsoang. Mokhoa oa ho e kenya tšebetsong o tjena:
- Phahamisa tšepe holim'a lehetla la hao. Ka letsoho la hao le letona, e pepete.
- Ntle le ho fetola boemo ba matsoho a hau, lula fatše kamora kettlebell. Otlolla 'mele oa hau.
- Ka motsamao o makatsang, lahlela kettlebell lehetleng la hao.
- Otlolla letsoho la hao le letšehali holim'a hlooho ea hau. Lisebelisoa tsa lipapali ka bobeli li tlameha ho ba kaholimo.
- Theola thepa ea hau ea lipapali fatše ka nako e le 'ngoe. Tsamaiso eohle e tlameha ho etsoa ka thello.
Ho bohlokoa hore matsoho a hau a se phomole motsotsoana nakong ea pelehi, ho seng joalo likotsi li ke ke tsa qojoa.
Hangata, baatlelete ba etsa mofuta o sireletsehileng oa boikoetliso. Ho etsa sena, nka litekanyo tse peli 'me, ho latela morero o hlalositsoeng kaholimo, o li phahamise ka holim'a hlooho ea hau. Sena se ka etsoa ka pherekano hammoho le motsamao oa jerk. Se ke oa nka lisebelisoa tse boima tsa lipapali ho tloha qalong ea koetliso. Le ha o na le boiphihlelo bo bongata ba koetliso, o se ke oa qala ho sebetsa ka litekanyo tse kholo hanghang. Ho tlisa ho hloka tsebo e khethehileng ea khokahano ho tsoa ho semathi.
Rekoto ea matla boikoetlisong bona ke ea Estonia Georg Lurich. Ka nako e le 'ngoe o ile a phahamisa tšepe e boima ba lik'hilograma tse 105 le boima ba lik'hilograma tse 32.
Koetliso ea Crossfit
Futhumala hantle pele u ikoetlisa. Ho bohloko haholo, kahoo sebetsa tlasa taolo ea moeletsi ea nang le boiphihlelo kapa bonyane molekane eo a ka khonang ho itšireletsa. Lintho tsohle tse entsoeng tlalehong li rarahane haholo.
Bakeng sa ho pompa ka botlalo lihlopha tsohle tsa mesifa, ho tla lekana hore u etse feela ho tlaleha ho tsoa mohahong oa matla nakong ea koetliso. Boikoetliso bona e lokela ho ba ba pele lenaneong la thupelo, kaha bo hloka matla le ho tsepamisa mohopolo. U ka e kenyelletsa mosebetsing ofe kapa ofe oa CrossFit hammoho le li-gymnastics le ho ikoetlisa ka pelo. U ka sebelisa e rarahaneng e latelang:
| Palo ea mekoloko: | Likarolo tse 4 |
| Lead Time: | ka karolelano metsotso e 30 |
| Boikoetliso | ho tlisa litekanyo (kapa li-barbell + litekanyo) Li-burpe tse 30 Litulo tse 30 (tobetsa) |
Hopola ho boloka matsoho a hau a tsitsitse ka linako tsohle e le hore u se ke ua hloloheloa projectile le hore u se ke ua senya hlooho kapa likarolo tse ling tsa 'mele.
