Ho ikoetlisa bakeng sa matsoho

Mananeo a koetliso

11K 0 01/20/2017 (ntlafatso ea hoqetela: 06/01/2019)

Baatlelete ba bangata ba ho ikoetlisa kapa crossfit ba ela hloko haholo ho sebetsa lihlopha tsohle tsa mesifa 'meleng oa bona, empa ka nako e ts'oanang ba lebala hangata ka boikoetliso ba matsoho. Ee, ha e le hantle, boholo ba manonyeletso a letsoho ke sesosa sa lefutso, empa sena ha se etse hore ho li koetlisa e be tšenyo ea nako - ho na le boitlhakiso bo bongata bo sebetsang ba matsoho bo eketsang matla a matsoho, litleneng le liphakeng. Kajeno re tla leka ho tseba hore na re ka pompa matsoho joang malapeng le hore na ke koetliso efe e sebetsang e lokelang ho ipapisa le matsoho.

Sehloohong sena re tla tšohla lintlha tse latelang:

• hobaneng re hloka ho koetlisa manonyeletso a rona a letsoho;
• mefuta ea boikoetliso;
• liphoso tse tloaelehileng tsa ba qalang.

Hobaneng ho ikoetlisa ka matsoho?

Batho ba nang le mofuta oa 'mele oa ectomorphic hangata ba hlokomela hore manonyeletso a bona a masesaane a shebahala a sa lekane khahlano le semelo sa mesifa e tsoetseng pele hantle ea matsoho le mahetla, mme "o ka tsoka letsoho joang?" Na ke potso ea pele eo ba e botsang morupeli sebakeng sa boikoetliso. Setšoantšo sena se bakoa ke radius e tšesaane le lenonyeletso le lenyenyane la letsoho; ho li-ectomorph tse ngata, bophahamo ba letsoho ha bo fete lisenthimithara tse 12. Ntlheng ena, ba ipotsa hore na ba ka pompa mesifa ea letsoho joang le hore na sephetho se tla bonahala joang.

Matsoho a letsoho a na le mesifa e nyane e 33 e ikarabellang bakeng sa ho bitsa le ho phahamisa liatla tsa rona, hammoho le matla a ho ts'oara. Ka hona, haeba u ntse u ipotsa hore na u ka pompa letsoho la hao joang, etsa bonnete ba hore u fumana sebaka mohatong oa hau oa boikoetliso bakeng sa boikoetliso ba matsoho bo sa fetoheng. Ha ho nke nako e telele: ho sebetsa lihlopha tse nyane joalo tsa mesifa ho lekane ho qeta metsotso e 15-20 qetellong ea boikoetliso bo tloaelehileng boikoetlisong.

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Tšoaro e ntlafalitsoeng hantle e etsa hore ho be bonolo ho ikoetlisa morao ntle le ts'ebeliso ea marapo a letsoho kapa lihakisi, hape e bohlokoa bakeng sa litekanyo tse tebileng tsa ho bolaea. Ho hlokahala hape bakeng sa tlholo ntoeng le ho loana, hobane ke ka matsoho a matla moo matsoho a matla a qalang.

Ntle le moo, boikoetliso ba matsoho le liatla bo lokela ho etsetsoa batho ba tsoileng likotsi tsa letsoho, hona ho tla ba khutlisetsa matla le motsamao oa bona oa pele. Boikoetliso bo bongata bo thathamisitsoeng sehloohong sa rona bo khothalletsoa ke lingaka tse nang le boiphihlelo e le karolo ea ho fola ha kotsi.

Mefuta ea boikoetliso ba letsoho

Ka tloaelo, boikoetliso ba matsoho bo ka aroloa ka mefuta e 'meli:

• E tsitsitse - boitlhakiso bo bolelang ho boloka boima ba 'mele nako e telele boemong bo emeng. E le molao, li reretsoe ho nts'etsapele matla a ho ts'oara le ho matlafatsa ligaments le tendon.
• E matla - mekhoa eo re ikoetlisang ka eona matsohong le ho beha mojaro ka kotloloho mesifeng ea letsoho, re a otlolla le ho a tšoaea.

Kahoo, ha re boneng hammoho hore na re ka tsoka matsoho le matsoho ka nepo joang le ka nepo, ho kenyeletsoa le hae.

Ho ikoetlisa ka letsoho

1. E leketlile bareng e rapameng - ho hlokahala hore u fanyehe bareng nako e telele kamoo ho ka khonehang, ka mokhoa o ts'oanang o thatafatsa liatla le matsoho, ho boloka 'mele o le maemong a tsitsitseng. Ho kgothaletswa ho sebelisa tjhoko bakeng sa boikoetliso bo botle. Ho e thatafatsa, o ka leketlisa ka letsoho le le leng, o li fetola ka bonngoe.
   
2. Ho leketlisa thaole - boikoetliso, bo nang le nts'etsopele ea mofuta ofe kapa ofe oa ho kampana (sambo, judo, Brazil jiu-jitsu, jj.). Thaole e lokela ho akheloa ka holim'a bareng ebe e ts'oaroa ka mathoko a eona, ha matsoho a lokela ho ba haufi haholo kamoo ho ka khonehang, 'me' mele o lokela ho lula o sa sisinyehe. Khetho e tsoetseng pele haholo ke ho leketlisa thaole ka letsoho le le leng.
   
3. Projectile tšoara - boikoetliso bona bo kenyelletsa ho ts'oara tšepe e boima, li-dumbbells kapa litekanyo tsa nako e telele. Matla a ho ts'oara a koetlisitsoe hantle, mesifa ea trapezius le eona e fumana mojaro o motle oa tuli. Ts'ebeliso e ntle ea ho bolaea. Ho na le mefuta e 'meli e tsoetseng pele ea boikoetliso bona: ho sebelisa li-bar extension le ho ts'oara projectile matsohong a hao. Ehlile, litekanyo tse sebetsang maemong ana li tla fokotseha hanyane.
   

   

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4. Ho tšoara pancake - e ts'oanang le boikoetliso bo fetileng, empa ha re sebetsa le lipanekuku re sebelisa sephara se pharaletseng le se rarahaneng - se khekiloeng. Ho atleha haholoanyane, etsa "maeto a molemi" - tsamaea ho potoloha lebala la boikoetliso ka lipanekuku.
   

Ho ikoetlisa

Tlhokomelo e khethehileng e lokela ho fuoa boikoetliso ka lisebelisoa tse ling tse etsoang ka har'a tlholisano ea "armlifting". Moelelo oa taeo ke ho phahamisa sehlahisoa se khethehileng ke semathi le ho se lokisa boemong bo holimo. Karolo ea static mona e tlase, motsamao ona oa phatloha, haholo-holo ke li-ligamente le li-tendon tse koetlisitsoeng.

Haeba boikoetliso ba hau bo na le lisebelisoa tse ts'oanang, etsa bonnete ba hore o kenyelletsa lits'ebetso tse latelang lenaneong la hau ho matlafatsa manonyeletso a hau:

1. Seaduma se bilikang - Ho phahamisa projectile e nang le mochini o potolohang o potolohileng bophara ba 60 mm. Rekoto e felletseng ea lefatše mokhatlong ona ke ea Russia Alexei Tyukalov - 150.5 kg e nang le boima bo shoeleng ba 123 kg.
   

   

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2. Phala ea Apollon - Deadlift ea khale e nang le bara e pharalletseng (bophara ba 50 mm). Qetellong ea bophahamo, semathi se lokela ho ema se otlolohile, se otlolle mangole ka botlalo mme se khutlisetse mahetla morao hanyane. Rekoto ea hajoale ea lefats'e ke lik'hilograma tse 225 tse etsoang ke motsamaisi oa rekoto ea lefatše mochineng oa khatiso Kirill Sarychev.
   
3. Saxon Bar Deadlift (Tšoara habeli) - setopo sa khale se nang le barbell e khethehileng e nang le bareng e likhutlo li 'ngoe e nang le bophara ba 80 mm, ha moatlelete a ts'oara bareng ka matsoho a mabeli ka letsoho le holimo ho tloha holimo, bareng e koetsoe ka monoana o motona ka lehlakoreng le leng le ba bang ka ho le leng. Rekoto ke ea Russia Andrey Sharkov - 100 lik'hilograma.
   
4. Bullet ea Silevera - porojeke e nang le sebopeho boholo ba eona e tšoana le kulo e bolelele ba limilimithara tse 45 le bophara ba 19 mm Boima ba lik'hilograma tse 2,5 bo fanyehiloe ho kulo, 'me bo patiloe lipakeng tsa lits'oants'o tsa batsamaisi ba Captain tsa Crush No. 3 bakeng sa banna le No. 1 bakeng sa basali. Morarong oa tlholisano, semathi se tlameha ho ts'oara lipalo ka kulo e petetsaneng le litekanyo ka letsoho le otlolohileng nako e telele kamoo ho ka khonehang. Rekoto ea hajoale ke ea Dmitry Sukhovarov oa Russia mme e lekana le metsotsoana e 58.55.
   

Boikoetliso bo matla ba matsoho

1. Barbell Wrist Curl - boikoetliso bona bo kenyelletsa ho kopanya letsoho la letsoho le litekanyo tse eketsehileng ka mahlakore a fapaneng. Mokoallo o ka beoa kapele ho uena o ts'oeroe ka holimo kapa ka tlase, ho hlokahala hore o khumame manonyeletso bakeng sa palo e phahameng ea ho pheta-pheta ka molumo o felletseng, leka ho se kenye li-biceps mosebetsing. Boima ba bareng bo lokela ho ba bo itekanetseng, ka boima bo boima u ke ke ua ba le nako ea ho "ikutloa" hantle ka boikoetliso, hobane matsoho a tla emisa ho khumama kamora ho pheta-pheta makhetlo a 'maloa. Mofuta o mong oa boikoetliso bona ke ho koba letsoho ka molamu ka morao, ka hona mojaro o ho feta mesifeng ea matsoho. Bakeng sa ba nang le tjantjello ea ho pompa liatla tsa matsoho le ho eketsa matla a menoana, o ka beha barbell menoaneng e otlolohileng.
   

   

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2. Ho pepeta keketso - Boikoetliso bona bo loketse ho eketsa matla le mamello ea liatla le menoana. U ka qala ho e etsa ka sekhahla se tloaelehileng sa rabara, se fumanehang habonolo lebenkeleng lefe kapa lefe la lipapali, ebe u fetela ho setsebi (mohlala, Captain of Crush), moo u ka fetolang matla a khatello ho tloha ho 27 ho isa ho 165 kg. Tshohanyetso, 165 kg e ile ea fuoa batho ba bahlano feela ho pota lefatše.
   

   

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3. Li-push up - boikoetliso bona bo sebetsa ka mokhoa o phethahetseng oa litlamo, li-triceps le mesifa ea pectoral le tsona li sebetsa ho eona. Tabeng ena, menoana e tlameha ho hasana mahlakoreng ka hohle kamoo ho ka khonehang 'me u leke ho se e khumame nakong ea li-push-up. Mojaro o ka eketsoa - qala ka menoana e mehlano mme butle-butle o nyolohele ho tse peli. Li-push-up tsa menoana e 'meli e ne e le boiphihlelo bo tsebahalang ba bo-ralitima-ntoa ba Bruce Lee.
   

   

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4. Ho hloa lithapo - boikoetliso bo tsebahalang bo ntlafatsang matla a matsoho le liphaka. Mojaro o moholohali matsohong o tla u fa khetho ea ho hloa lithapo ntle le thuso ea maoto a hau - kahoo mojaro o tla tsoelapele.
   

   

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5. Ho hlahisa menoana ka rabara - Sohle se hlokahalang bakeng sa boikoetliso bona ke sehlopha se tloaelehileng se teteaneng. E phuthela haufi le menoana e koetsoeng ka thata makhetlo a 'maloa ebe u leka ho "bula" letsoho la hau ka botlalo. Mona re koetlisa menoana e khutšoane ea abductor le mesifa ea palema.
   

   

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Liphoso tse tloaelehileng tse qalang

Ha u sebetsa ka matsoho le liphakeng, ho bonolo hore motho a lemale, joalo ka ho hula mesifa ea letsoho kapa ho otlolla likhoele tsa letsoho. Ho thibela sena, sheba liphoso tseo baatlelete ba se nang boiphihlelo ba atisang ho li etsa libakeng tsa boikoetliso:

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