Boikoetliso ba sefapano
6K 0 01/25/2017 (ntlafatso ea hoqetela: 05/06/2019)
Ho hloibila litšepe tse peli ka nako e le 'ngoe ke boikoetliso bo tloaelehileng ho phahamisa kettlebell le crossfit, moo moatlelete a phahamisang litšepe kaholimo ho eena. Tsamaiso e ea phatloha, jerk ka boeona e etsoa ka lebaka la tšebetso e hokahanngoeng ea hoo e batlang e le lihlopha tsohle tsa mesifa ea 'mele.
Sehloohong sa rona kajeno, re tla tšohla lintlha tse latelang tse amanang le boikoetliso bona:
- Molemo ke ofe oa ho etsa pherekano ea litekanyo tse peli;
- Mokhoa oa ho ikoetlisa;
- Meaho ea Crossfit e nang le boikoetliso bona.
Melemo ea ho ikoetlisa
Boikoetliso bohle bo amanang le ho phahamisa lisebelisoa kaholimo ho uena, hore na ke mefuta e fapaneng ea li-jerks, jerks, shvungs le khatiso e nang le barbell, kettlebells kapa dumbbells, ke sesupo sa bokahohleng sa matla le koetliso e sebetsang ea moatlelete. Ho thata ho nahana bonyane moaho o le mong o tsoetseng pele oa sefapano o ka etsang ntle le boikoetliso bona.
Mesifa ea mantlha ea ho sebetsa ha o hloibila litekanyo tse peli ka nako e le 'ngoe: quadriceps, mesifa ea maoto, maraong, li-extensors tsa mokokotlo le li-deltoids. Ho feta moo, mesifa ea mpa e fumana mojaro o tsitsitseng. Ho ikoetlisa ho hloka ho otlolla hantle ha lihlopha tsena tsa mesifa, hape ho hlokahala hore o se o ntse o e-na le sebopeho sa mesifa e le ho boloka mokhoa o nepahetseng le ho laola motsamao ka bongata ba molumo. Ka hona, ba qalang ba lokela ho chechisa boikoetliso bona ho fihlela hamorao, pele ba lokela ho theha "base".
Boikoetliso bona ha boa lokela ho kenyelletsoa ts'ebetsong ea hau ea boikoetliso eseng feela bakeng sa baatlelete ba ratang crossfit le boikoetliso, empa le batho ba amehang ho bobebe le ho phahamisa litšepe, hammoho le mefuta e fapaneng ea bonono. Melemo ea ho hloibila li-kettlebells tse peli ka nako e le 'ngoe ha e na koetliso e fapaneng feela, empa hape le nts'etsopele ea matla a itseng le motheo o sebetsang ka ho eketsa matla a ho phatloha le mamello ea' mele oohle, ho ntlafatsa mosebetsi oa methapo ea pelo, ho ikamahanya le boikoetliso bo matla le ho sebetsana le lihlopha tse ngata tsa mesifa.
Mokhoa oa ho ikoetlisa
Ka mor'a moo, re tla bua ka mokhoa o nepahetseng oa ho etsa litšepe tse peli ka nako e le 'ngoe ka mehato:
- Boemo ba ho qala: maoto a pharaletse hanyane ho feta mahetla, boima bo lipakeng tsa bona. Boloka mokokotlo oa hao o otlolohile, mahlo a hau a lebisitsoe ka pel'a hau.
- Phahamisa li-kettle fatše, u etsa ho hong ho kang sumo deadlift, 'me u qale ho sesa. Meetso ea litekanyo e ts'oana. Ha o ntse o sesa, o lokela ho sekamisetsa 'mele hanyane hanyane, o ntse o boloka Lordosis ea tlhaho mokokotlong o ka tlase le mokokotlong oa mokokotlo, o khutlisa noka ebe o beha li-kettlebells moo, joalo ka ha o leka ho li ama makotong. Ke bokae ho hula li-kettlebells morao ke motsotso feela, li-kettlebells ha lia lokela ho u feta, 'me mokokotlo o lokela ho lula o otlolohile. Fetola motsamao ho likarolo tsa hau tsa anatomical: Ha ua lokela ho ba le bothata ho li-quadriceps le li-adductors tsa serope. Ha re ntse re sesa ka matla, boholo ba litekanyo li feta ka lebaka la matla a inertial.
- Re qala ho tsoela pele ka jerk ka boeona. Ho etsa sena, etsa motsamao o bohale ka maoto a hau, o tlisa pelvis pele, 'me o fe kettlebells inertia e matla ka lebaka la ho kenyeletsoa ha mesifa ea deltoid mosebetsing, o e hula. Ha li-kettlebells li se li fetile boholo ba molumo, re etsa squat se nyane ka bophahamo bo khuts'oane (hoo e ka bang 20 cm) ho fa projectile matsapa a eketsehileng le ho "sutumetsa" li-kettlebells sebakeng se hlokahalang. Ha u ntse u etsa sena, otlolla matsoho e le hore li-knuckles li shebe pele. Motsotsoana, notlela sebakeng se otlolohileng, o tšoere litekanyo matsohong a otlolohileng.
- Re beha litekanyo fatše, re qala ho sesa e latelang. Ho bohlokoa hore u se ke oa "lahla" litekanyo, motsamao o lokela ho laoloa, ho seng joalo kotsi ea ho lemala mahetleng a mahetla ea eketseha.
Meaho ea Crossfit
Ka tlase ho na le meaho e mengata e sebetsang eo u ka e lekang nakong ea boithapollo bo tlang. Etsa bonnete ba hore mesifa ea lebanta la hao la mahetla e hlaphohetsoe hantle hape e maemong a matle, hobane khatello ea meaho ena e lebisitsoe ho bona hantle. Hopola ho etsa mofuthu o kopaneng oa ho kopanya kotsi ea ho lemala.
| AFAP | Etsa li-pull-up tse 10 le li-jerks tse 10 tsa li-kettlebells tse peli. Likarolo tse 5 feela. |
| Mpolae Butle | Etsa seketsoana sa limithara tse 250, ho hula makhetlo a mahlano meheleng, mekotla e 12 ea li-kettlebells tse peli, li-burpees tse 10 ka ho qhomela lebokoseng, li-push-up tse 8 ho handstand khahlanong le lebota le tse 15 tse huloang. Likarolo tse 3 feela. |
| Mengolo ea maoto | Etsa lits'oants'o tsa khale tsa 50, li-push-up tse 50, li-kettlebell tse 50 habeli, li-pull-up tse 50 le li-squats tse 50 tsa boima ba 'mele. Likarolo tse 5 feela. |
| Khatello | Etsa makhetlo a 21-15-9 a ho pheta-pheta batho ba bolailoeng, likhukhuni tse peli tsa kettlebell le li-push-up leboteng. |
