Boikoetliso ba sefapano
5K 0 03/02/2017 (ntlafatso ea hoqetela: 04/04/2019)
Ho hula sefuba ho nkoa e le e 'ngoe ea likarolo tsa mantlha tsamaisong ea koetliso e sebetsang ea matla. E ts'oana haholo le ho hula khafetsa hobane o tlameha ho ba le matla a matle a ho ikoetlisa. Phapang e kholo ke hore metsamao e hloka ho etsoa ka matla le ho sesa. Kahoo, semathi se ka pompa hantle mesifa ea 'mele.
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Mokhoa oa ho ikoetlisa
Ho hula sefuba ho ea bareng ke boikoetliso bo sebetsang haholo. Bakeng sa liphetho tse phahameng tsa koetliso, metsamao eohle e tlameha ho sebetsoa kapele haholo. Mokhoa oa ho etsa boikoetliso ke ho hula sefuba bareng (Chest To Bar Pull-up) ka tsela e latelang:
- Tlolela bareng. Tšoaro ha ea lokela ho ba bophara haholo, hanyane ho feta bophara ba mahetla.
- Boloka 'mele oa hao o otlolohile, ka ho tsikinyetsa maoto le' mele oohle, etsa motsamao o hulang oa sefuba sa hau ho fihlela bareng.
- Etsa reps tse ngata kamoo ho ka khonehang.
Leha e le hore mojaro o lebisitsoeng mesifeng ea mokokotlo le lithecheng o tlase ho feta oa ho hula khafetsa, manonyeletso le li-tendon tsa moatlelete li kentse letsoho mosebetsing ona, ka hona, otlolla hantle pele o koetlisetsoa hore o se ke oa ba lematsa.
Kaha CrossFit e nkuoa e le mofuta o matla oa koetliso, ona ke mofuta oa ho hula o nkoang o loketse ho feta. Ka lebaka la mekhahlelo e ikhethileng ea semathi, semathi se ka pheta-pheta lintho tse phahameng kapele haholo. Litlholisanong tsa machabeng tsa libapali, baatlelete ba bangata ba hula ka tsela ena.
Leha ho na le lintlha tse 'maloa tse ntle, Chest To Bar Ho hula ha ea lokela ho etsoa ke baatlelete ba qalang ba sa tsebeng ho hula ka mokhoa o tloaelehileng. Sena se ka sokela ea qalang ka kotsi.
Meaho ea koetliso
Re u tsebisa meaho e mengata ea sefapano e nang le ho phahamisa sefuba bareng.
| Lebitso le rarahaneng | Mofuta oa boikoetliso | Palo ea mekoloko |
| Secreole | Litulo tse 3 Ho hula sefubeng ho 7 bareng | Likarolo tse 10 |
| Loana 'mele o felile | Burpee Ho hula sefuba ho ea bareng Li-push up Li-squats Khatiso ea ho lula | Likarolo tse 3 tsa motsotso o le 1 |
Ho eketsa matla a hau ho hula, o hloka ho sebetsa mesifa ea hau ea morao. Etsa boikoetliso bo bongata ba kettlebell le dumbbell thutong e le 'ngoe, joalo ka kettlebell ea matsoho a mabeli le mochini oa khatiso oa benche, ho aha likarolo tse ngata tsa mesifa hantle, le ho eketsa matla le ho holisa matšoafo.
