Li-push-up meheleng (Ring Dips) ke boikoetliso bo sebetsang bo tlileng CrossFit ho tsoa ho boikoetliso ba bonono. Boikoetliso bona bo hloka boemo bo botle ba 'mele; ho ba qalang ba bangata, mokhoa oa ho sutumetsa masale a boikoetliso o tla bonahala o le thata - ho molemo ho qala ka mekoallo e sa lekanang.
Kajeno re tla sheba phapang ea mantlha lipakeng tsa boikoetliso bona bo bobeli, hammoho le:
- Mosebetsi ona ke ofe?
- Mokhoa oa ho etsa li-push-up meheleng;
- Meaho ea Crossfit e nang le li-push-up libakeng tse sa lekanang.
Hobaneng u lokela ho ikoetlisa?
Li-dips tsa li-ring li sebetsa mesifa efe? Ha u se u ithutile ho etsa li-push-up tse ntle litsing tse sa lekanang, e ka ba bothoto ho se leke ho ithuta khetho e thata ho feta - ho ikoetlisa ka mokhoa o tšoanang meheleng ea boikoetliso. Ho feta moo, ha u se u ithutile ho etsa li-push-up meheleng, u ka inehela habonolo ho ntho e thata le e tsotehang joalo ka tlhahiso ea motlakase meheleng.
Leha ho le joalo, leha ho tšoana ka pono, phapang ea mahlale lipakeng tsa boikoetliso bona bo boholo haholo. Li-push-up meheleng ho e-na le mekoallo e tšoanang li bolela mojaro o boima haholoanyane mesifeng e tsitsang, hobane, ntle le ho boloka 'mele ea rona e tsitsitse, re boetse re tlameha ho beha leihlo meheleng, e ba sitise ho arohana. Matsoho le matsoho a hau le ona a tla fumana khatello ea maikutlo e ngata, 'me matla a hau a ho ts'oara a tla eketseha ha nako e ntse e tsamaea. Ntle le moo, ho bolokoa ha 'mele masaleng ho fana ka mofuta o sa fetoheng oa matla meleng ea hau le mesifa, e leng sesebelisoa se matla sa ho eketsa lits'oants'o tsa matla mehatong e hatellang. Ka matsoho a nang le bokhoni, ehlile.
Ntle le moo, ho na le khetho bakeng sa ho etsa li-push-up ka mehele e leketlileng tlaase joalo ka mekoallo e sa lekanang. Mofuta ona o loketse ba qalang ho ithuta boikoetliso bona. Ho bonolo haholo ho etsa li-push-up meheleng ka tsela ena, 'me, mohlomong, esita le tekong ea pele u tla tseba ho pheta-pheta makhetlo a' maloa, hobane maoto ha a amehe mona, ka hona, re sebetsa ka litekanyo tse fokolang.
Likoti tsa mehala ke tsela e ntle ea ho matlafatsa li-triceps tsa hau le matsoho a pele. Matšoao a pectoral le anterior deltoid a sebetsa hanyane. Ho etsa boikoetliso bona ka tatellano ho tla eketsa matla a boralitaba ba hau, hape ho eketsa mamello le ts'ebetso ea hau.
Mokhoa o nepahetseng oa phethiso
Ha re feteleng karolong e kholo ea lisebelisoa tsa rona - ho ithuta ka mokhoa oa ho etsa li-push-up meheleng. Motsamao o qala ho tloha ntlheng e kaholimo ea bophahamo, maemong a qalang moatlelete a le masaleng matsohong a otlolohileng, litsoeng li lokela ho holisoa ka botlalo. E le hore u be boemong bona, o tlameha ho qala ka ho tsoa ka likhoka meheleng ka matsoho a mabeli, o ka bala ho eketsehileng ka boikoetliso bona webosaeteng ea rona karolong ea "Exercises". Haeba u e-s'o fuoe tsela ea ho tsoa ka likhoka, mokhoa o nolofalitsoeng o boetse oa lumelloa - ho leketlisa meheleng e tsoang leboteng la Sweden kapa bophahamo bofe kapa bofe bo ka holong ea hau.
Sututsa
Re qala ho etsa push-up ka boeona. Ho fumana boemo bo tsitsitseng haholoanyane, sekamisa mahetla a hao ho ea pele hanyane ho hatisa mojaro oa mesifa ea sefuba. Tabeng ena, matsoho a lokela ho tšoana, 'me litsoeng li lokela ho tsamaisoa ka thoko. Mosebetsi oa rona ke ho theola 'mele ka tlase kamoo ho ka khonehang, ha o ntse o otlolla mesifa ea sefuba e tlase ka hohle kamoo ho ka khonehang. Motsamao o tlase o lokela ho ba boreleli mme o be butle butle, ho bohlokoa ho laola sentimitara e ngoe le e ngoe ea molumo, leka ho tsepamisa mohopolo kelellong ka hohle kamoo ho ka khonehang. Ka nako e ts'oanang, ho bohlokoa hore o seke oa phutholla matsoho motsotsoana, ho seng joalo o tla lahleheloa ke botsitso mme o ke ke oa khona ho phethela mokhoa ona.
Ha u se u theohetse tlase ka ho lekana, 'me bokantle ba sefuba bo batla bo lekana le matsoho, qala motsamao o matla o nyolohelang holimo. Hoa hlokahala ho etsa boiteko bo matla ka li-triceps, o sa lebale ka teka-tekano. Ho etsa motsamao ka nepo, o hloka ho sutumetsa mehele ka hohle kamoo ho ka khonehang, joalo ka ha eka o leka ho li khaola liropo. Ha re re "ho qhekella" hanyane ka lebaka la ho sisinyeha ha maoto - haeba u li tlisa kapele, ho tla ba bonolo haholo ho hloella.
Ho bohlokoa ho boloka mehele e le haufi le 'mele ka hohle kamoo ho ka khonehang nakong ea boikoetliso - ka tsela ena o tla tsitsisa boemo ba mmele oa hau mme o tsebe ho etsa phomolo e eketsehileng.
Haeba mehele e hasana ho ea mahlakoreng, ho na le kotsi e kholo ea ho lemala mokokotlong oa `` rotator '' oa lehetla, hobane ka ho se tsebe o tla leka ho "ts'oasa" mokhoa ona hantle ka lebaka la motsamao oa mahetla. Se ke la lebala hore lehetla le kopantsoeng le "tlokotsing" haholo, 'me botle ba mesifa ea "deltoid" ha e otlolohe. Ho boloka nako e telele lipapaling le ho itšireletsa likotsing tse sa batleheng, leka ho latela mokhoa ona ka nepo kamoo ho ka khonehang 'me u se hlokomolohe mofuthu.
Khetho e rarahaneng
Hang ha u se u tseba mokhoa o nepahetseng, u ka leka khetho bakeng sa maniacs ea 'nete ea CrossFit - li-push-up meheleng tse nang le boima bo eketsehileng. Fanyeha boima bo le bong leotong le leng le le leng kapa u boloke lebekese le le leng lebanteng la hao u sebelisa ketane e khethehileng. Mosebetsi o rarahane eseng feela ka hore o sebetsa ka boima bo bongata, empa hape le ho se khone ho sesa le ho beha inertia ke 'mele. Leka haeba o hlile o ts'epa bokhoni ba hau. Ho netefalitsoe kholo ea mesifa le boima ba matšoao.
Livideo mabapi le boikoetliso bo tla u thusa ho ithuta li-push-up ka potlako meheleng:
Meaho ea Crossfit e nang le li-push-up meheleng
Li-push-up meheleng ke ntho e thata haholo, 'me u lokela ho e kenyelletsa ts'ebetsong ea hau ea koetliso, ntle le ho qobella liketsahalo. U ka qala ho etsa meaho e latelang feela kamora hore u atlehe ho fihlela mokhoa o phethahetseng mme u ithutile ho etsa bonyane li-push-up tse 20 ka mokhoa o le mong. Ho seng joalo, o ipeha kotsing ea ho lematsa bophelo ba hau: ho tsoa likotsi kapa ho imetsa methapo ea hau ea mantlha ka litlamorao tsohle.
| 300 Spartan | Etsa li-pull-up tse 25, li-deadlifts tse 50, li-dips tse 50, li-jump box tse 50, maoto a 50 a tloaetseng ho phahama, 50 kettlebell jerks le tse ling tse 25 tse hulang. |
| 7x33 | Etsa li-dips tse 33, li-jump box tse 33, li-chin-ups tse 33, li-burpees tse 33, li-sit-up tse 33, li-jump tse 33 tse telele le li-squats tse 33. |
| Abby hoseng 1 | Etsa li-pull-up tse 30-20-10, li-push-up meheleng, le thapo e tlolang habeli. |
| Bos | Etsa lits'oants'o tse 10 tsa ho bolaea, li-ring tse 10, li-squats tse 10 tse kaholimo, le tse hulang tse 10. Likarolo tse 5 feela. |
| Matata a ithuta ho fofa | Etsa lebelo la limithara tse 400, ho soka seketsoana sa 500m, mechini e hatisang e 10 ea benche le likoti tse 10 tsa lesale. Likarolo tse 5 feela. |
