Lihlopha tsa boikoetliso ke sehlopha sa lithuto tse peli tse latellanang tse tsebahalang ho CrossFit: ho nka barbell sefubeng (ka tsela efe kapa efe e u loketseng) le li-thrusters (li lahlela ka barbell). Kamora ho ntšoa ho hong le ho hong, bara e behiloe fatše, 'me re qala ho pheta-pheta ho latelang ho tloha maemong a mantlha. Nakong ea boikoetliso, lesihla le sebetsa hantle le lihlopha tsa mesifa ea 'mele ea rona: li-hamstrings, quadriceps, deltas, li-extensors tsa mokokotlo, li-trapeziums le abs. Ka lebaka lena, e se e tumme haholo ho CrossFit.
Kajeno re tla sheba lintlha tse latelang tsa sehlopha sa boikoetliso:
- Mokhoa oa ho ikoetlisa;
- Meaho ea Crossfit e nang le boikoetliso ba sehlopha.
Mokhoa oa ho ikoetlisa
Boikoetliso ba sehlopha se na le tatellano ea li-barbell lift le li-thrusters. Phapang ke hore kamora hore re etse traster, mme bara e notletsoe matsohong a otlolohileng, re khutlisetsa bareng fatše ebe re pheta mokhatlo oohle ho tloha qalong. Tabeng ena, boikoetliso bo ka etsoa "ka ho otla" (hang hang ho qala ho pheta-pheta), kapa o ka lokisa barbell fatše ho fihlela inertia e emisa ka botlalo - khetha khetho eo u ka sebetsang ka eona ka botsebi le ka matla kamoo ho ka khonehang. Sehlopha sa boikoetliso se etsoa ka tsela e latelang:
- Beha bareng ka pel'a hau ka bareng haufi le leoto la hau le tlase kamoo ho ka khonehang.
- Ho boloka mokokotlo oa hao o otlolohile 'me o phefumoloha, phahamisa tšepe fatše' me u phahamise molamu sefubeng ka boemo bofe kapa bofe bo u loketseng (u lutse, u lutse halofo kapa u eme). Mokoallo o lokela ho emisoa marulelong a kantle le mesifa e kaholimo ea pectoral.
- Qala ho etsa li-thrusters - ka nako e ts'oanang, qala ho ema ka barbell, joalo ka li-squats tse ka pele, 'me u etse barbell shwung, ho kenyeletsoa le mesifa ea deltoid. Notlela tšepe ka matsoho a otlolohileng.
- Theola bareng ka thello, motsamao o lokela ho laoloa. Pele, re e theola sefubeng, ebe re e beha fatše, re boloka mokokotlo o otlolohile.
- Etsa rep e 'ngoe. Haeba o etsa crossfit mme mosebetsi oa hau ke ho phethela boikoetliso kapa bo rarahaneng ka nako e khuts'oane ka ho fetesisa, etsa boikoetliso ba sehlopha ka "bounce", ntle le khefu khubung ea ntlha.
Mehahong
| KALSU | Etsa li-burpe tse 5 ka motsotso o le mong le palo e phahameng ea sehlopha sa barbell. |
| Lavier | Etsa lihlopha tse 5 tsa li-barbell, maoto a 15 a leketlileng a phahame, le maoto a mapolasi a 150m a dumbbell. |
| Potlakela | Matha li-burpees tse 800m, tse 15 le lihlopha tse 9 tsa li-barbell. Likarolo tse 4 ka kakaretso. |
