Boikoetliso ba sefapano
7K 0 01/30/2017 (ntlafatso ea hoqetela: 05/06/2019)
Kettlebell Thruster ke phapang ho li-CrossFit Thrusters tse tsebahalang. Khetho ena ea khahlisa, pele ho tsohle, hobane projectile e na le setsi sa matla a khoheli 'me ha se eona tsela e bonolo ka ho fetesisa ea ho lata; ka lebaka leo, botsitso ba hau le tšebelisano-mmoho ea mesifa ea hau e tla eketseha.
Melemo ea ho ikoetlisa ke efe?
Joalokaha ho se ho boletsoe, tšebelisano-mmoho ea li-intermcular e ea hlaha, 'me sena se etsahala har'a tse ling ka ho matlafatsa mesifa ea mantlha. Ntle le moo, ho ts'oara khetla e sebopeho se chitja ka mohele o moqotetsane ho bonolo haholo ho lula setulong. Haeba ho na le mosebetsi oa ho matlafatsa li-quadriceps, motsamao o joalo o tla ba fa tšusumetso e matla ho nts'etsopele hantle ka lebaka la botebo ba setulo mme, ka lebaka leo, ho phahama ho ka khonehang ha manonyeletso a lengole.
Mokhoa oa ho ikoetlisa
Kahoo, re fetohela ho mokhoa oa ho etsa kettlebell throws ka matsoho a mabeli.
Boemo ba pele
E eme, maoto a arohane ka bophara ba mahetla, menoana ea maoto e retelehetse ka mahlakoreng. Mangole a supa nqa e le 'ngoe le likausi. Matsoho a tšoere kettlebell pela litulo, botlaaseng ba bona. Litsoeng li petelitsoe 'meleng, kettlebell e ts'oaretsoe sefubeng. Mahlo a shebile pele le hanyane hanyane.
Tsoa ho sed
Noka e huloa ka morao, maoto a kobehile manonyeletsong a lengole, lengole le atoloha hanyane ka hanyane ho monoana. Ho lula "fatše" hoa etsoa, ha mpa e ntse e tsitsipane, mokokotlo o ka tlase o kobehile o bile o tsitsitse, maraong ho tsitsipane. Matsoho a nang le moroalo ha a sisinyehe.
Ho ema le ho tobetsa
Ka boiteko bo matla, haholo-holo ho tloha ho li-quadriceps, re koba mangole. Re sebelisa tšusumetso e tsoang lebanteng la pheletsong e ka tlase, re otlolla matsoho manonyeletsong a litsoeng, ha ka nako e ts'oanang re etsa motsamao o sututsang manonyellong a mahetla, re ntša kettlebell hloohong.
Ha re etse peheletso, o ke ke oa sebelisa tšusumetso ho tloha pheletsong e tlase haeba mosebetsi oa hau e le ho holisa matla a lebanta le ka holimo la mahetla ho isa boholong. Tabeng ena, ho hlokahala hore u tsohe ka sakeng ka tsela e laoloang haholoanyane, u lokise 'mele ka boemo bo otlolohileng, u tima ka ho feletseng inertia. Ke feela ka mor'a moo re sutumelletsa kettlebell holimo, re sebelisa matla a li-triceps le mesifa ea deltoid. Boemong bofe kapa bofe, re khutlisetsa boima boemong ba eona ba pele tlasa taolo, re leka hore re se ke ra ikotla ka mofeng oa boima ba sefubeng.
