Bolo ea bongaka e akhotsoa: mokhoa * Sefapano

Boikoetliso ba sefapano

8K 0 01/25/2017 (ntlafatso ea hoqetela: 04/21/2019)

Wall Ball ke boikoetliso bo alimiloeng ho papali ea litebele mme joale e sebelisoa ka mafolofolo ho CrossFit.

Ke mesifa efe e amehang mosebetsing 'me mosebetsi oo o fana ka eng?

Ts'ebetsong ea bolo ea moriana e lahlela sepheo, lihlopha tsa mesifa tsa bohlokoahali bakeng sa papali ea libetsa tsa ntoa li sebetsa - mesifa ea maoto, deltas e ka pele, mesifa ea pectoral, triceps, mesifa ea intercostal, oblique le mesifa ea mpa ea mpa.

Ho etsa boikoetliso bo hlalosoang khafetsa bo u lumella ho hokahanya mosebetsi oa mesifa e amehang boikoetlisong e le hore kotlo ea hao e otlolohileng ka letsoho la hau e fumane ho nepahala ho phahameng, ho hlaka le matla. Hape, ka lebaka la hore lihlopha tse 'maloa tsa mesifa li kentse letsoho mokhatlong ona ka nako e le' ngoe, ka setaele se matla, o chesa palo e kholo ea likhalori ka yuniti ea nako. Haeba sepheo sa hau ke ho theola boima ba 'mele, sena ke boikoetliso ho uena, ka tekanyetso e setseng ea khalori, o ka aha boima ba mesifa ea matsoho le sefuba, o fumana mesifa e sebetsang hantle.

Mokhoa oa ho ikoetlisa

Re eme re shebile leboteng le matla kapa moaho o hlomelitsoeng ka ho khethehileng o nang le sepheo. Maoto a bophara ba mahetla a arohane, mangole a retelehetse hanyane lehlakoreng, menoana e supa nqa e le 'ngoe le mangole. Matsoho a tšoere bolo ea moriana ka pela sefuba e le hore mahetla a petelletsoe 'meleng, bolo e ama sefuba sebakeng sa plexus ea letsatsi. Ka mor'a moo, re bapala squats - re lula fatše ka hohle kamoo ho ka khonehang, re khumama ka mangole a likhato tse fetang 90, ha re ntse re leka ho lula tlasa taolo, re boloka tsitsipano ka har'a mesifa ea leoto. Kahoo, re bokella matla a kinetic leotong le ka tlase.

Re phahama squat ka lebaka la katoloso e matla ea mangole le manonyeletso a letheka, ka nako e ts'oanang re sutumetsa bolo hole le sefuba, re e akhele leboteng kaholimo ho leihlo.

Bolo ea moriana e theoha leboteng, e e ts'oare ka matsoho a rona ha re ntse re koba litsoeng, re sututsa tšusumetso ho manonyeletso a litsoeng, ebe re ikokobelletsa maemong a squat.

Ebile, boikoetliso bo hlalositsoeng ke mefuta e fapaneng ea li-thrusters, feela ho fapana le litekanyo, li-barbells kapa li-dumbbells, ho sebelisoa bolo e boima.