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Seqhomane sa letsoho le leng se ile sa tsoa fatše

Boikoetliso ba sefapano

9K 0 15.12.2016 (ntlafatso ea hoqetela: 01.07.2019)

Dumbbell ea letsoho le le leng e tsoa fatše ke boikoetliso bo phatlohang bo tloaelehileng ho CrossFit le matla a feteletseng. Ebile, ho huloa ha letsoho le le leng ka letsoho ke mofuta oa phetoho ea phokotso ea "barlowting barbell", leha e bile le liphetoho tse kholo. Boikoetliso bona bo ikemiselitse ho nts'etsapele tšebetso ea rona, matla a ho phatloha, ho tenyetseha le khokahano. Hape ho na le phapang ea mokhoa oa ho etsa boikoetliso bona ka kettlebell, empa ha ke bone phapang e kholo ea mahlale, ntle le ho phahamisa letsoho, lipakeng tsa bona.

Kajeno re tla sekaseka:

  1. Hobaneng ha o hloka ho etsa lerata la dumbbell ka letsoho le le leng;
  2. Mokhoa oa ho etsa pherekano ea dumbbell ka nepo;
  3. Meaho ea Crossfit e nang le boikoetliso bona.

Hobaneng boikoetliso bona bo hlokahala?

Mokhoping oa dumbbell o loketse baatlelete ba nang le bothata ba ho phatloha ha mesifa ea maoto le lebanta la mahetla. Tsebo ea 'mele joaloka matla a ho phatloha e bohlokoa lipapaling tse kang sefapano, ho kampana, ho matha, bobsleigh, jj. Ke ka lebaka la matla a phatlohang ao re ka khonang ho ikoetlisa joaloka squats, barbell snatch, deadlift le tse ling tse ngata; re khona ka motsotso ofe kapa ofe ho nka boemo bo hlahelletseng ha re loana fatše; re khona ho etsa matsapa a bohale ha re matha kapa re etsa maqhubu a malelele. Lethathamo lena ha le fele. Moelelo o hlakile - hoo e ka bang halofo ea sephetho sa boikoetliso bo joalo, moo o hlokang matsapa a bohale kapa ts'ehetso e potlakileng le e matla ea projectile, ho latela hore na matla a rona a ho phatloha a ntlafalitsoe hakae.

Dumbbell jerk e nang le letsoho le le leng e hlahisa li-quadriceps, maraong le mesifa ea deltoid, e kenya letsoho kholisong ea matla a ho tšoara, ka tsela eo e theha motheo o matla oa matla oa ho etsa boikoetliso ba mantlha ka litekanyo tse kholo tsa ho sebetsa.

Mokhoa oa ho ikoetlisa

Ha re qaleng ka taba ea hore boholo ba boikoetliso bona bo fuoe tsela e kholo, 'me ha ho kgothaletswe ka matla ho qala ts'ebetso ea dumbbell ka ho hlokomoloha mofuthu... Boikoetliso bona bo sebelisa hoo e batlang e le mesifa eohle e meholo, hape bo hloka ho otlolla le ho hokahana hantle, ka hona ntle le ho futhumala o ipeha kotsing ea ho tsoa kotsi.

  1. Boemo ba ho qala: maoto a bophara ba mahetla ka thoko, phomola ka leoto lohle. Re boloka mokokotlo oa rona o otlolohile, ha re ntse re thatafalletsa mesifa ea mpa, hula noka morao hanyane. Talimisisa e lebisitsoe pele. Mosebetsi oa rona ke ho fa projectile matsapa a hlokahalang, motsamao o tlameha ho phatloha hape o be matla. Ho etsa sena, re qala ho "hula" boima ka maoto a rona (joalo ka ha re etsa setlama sa khale), sutumelletsa pelvis pele mme ka nako e ts'oanang re qala ho phahamisa setsoe. Re tsamaea le mokhatlo ona ka pululo e matla.
  2. The dumbbell e lokela ho bolokoa e le haufi le uena ka hohle kamoo ho ka khonehang, kahoo o tla khona ho laola motsamao le ho sireletsa manonyeletso le mahetla a hao. Haeba halofo ea bobeli ea molumo o utloa tsitsipano e sa thabiseng mangoleng kapa mesifa ea namane, o ka ema ka menoana ea hau hanyane - ka tsela ena o tla tlosa mojaro mahetleng hape o tla khona ho phahamisa boima bo eketsehileng.
  3. Ha dumbbell e se e fihlile ntlheng e kaholimo, o lokela ho etsa squat e nyane (joalo ka ka ho hula barbell ea boima) ho hlola teko ea ho tobetsa dumbbell ka li-triceps tsa hau. Ntlha ena e lokela ho ithutoa hang le ka ho sa feleng, hobane ha o qala ho sebetsa boikoetlisong bona ka litekanyo tse boima, ho toboketsa dumbbell ka lebaka la li-triceps ho tla ba bohloko haholo ho lenonyeletso la setsoe.

Ha u qetile ho phamola 'me u tsitsitse dumbbell letsohong le otlolohileng, tšoara boemo bona metsotsoana e 1-2. Hona joale o ka lahlela sekoti fatše.

Hlokomela maoto a hao! Ba qalang ba bangata ba robehile masapo a bona a metatarsal ka ho sa atlehe ho lahlela molumo oa molumo. Ke lihlong ho hloloheloa likhoeli tse 'maloa tsa koetliso ka lebaka la booatla bo joalo.

Video e khuts'oane e rutang mokhoa oa ho etsa dumbbell jerk ka letsoho le le leng ho tloha fatše:

Ho ikoetlisa ka sefapano se nang le sekoti sa dumbbell

Matla a dumbbell ka letsoho le le leng ho tloha fatše a ka kenyelletsoa molemong oa ts'ebetso ea hau ea koetliso ka bobeli (bakeng sa nts'etsopele ea matla le nts'etsopele ea matla a phatlohang), le ka har'a sebopeho sa lits'ebetso tse sebetsang (bakeng sa nts'etsopele ea mamello ea matla le keketseho e akaretsang ea boikoetliso ba moatlelete), tseo tse ling tsa tsona re tla li tšohla ka tlase ...

200/100Etsa li-dumbbell tse 10 ka letsoho le leng le le leng le li-burpees tse 10 ka mokhoa o mong. Likarolo tse 10 feela.
Ea botsoaEtsa li-dumbbell tse 50 ka letsoho le le leng (25 ka 'ngoe), li-barbell tse 50 le kettlebell tse 50 ka matsoho ka bobeli. Likarolo tse 3 feela.
15 TšitoeEtsa li-dumbbell tse 21 ka letsoho le leng le le leng, lebelo la limithara tse 150, li-burpees tse 21, lebelo la limithara tse 150 Pheta habeli, u phamole tse 15 le tse 9 le ho phunya makhetlo a mabeli le a boraro.
Hlahloba tekoEtsa ho tlola ka makhetlo a mahlano ka letsoho le leng le le leng, ho tlola ka liropo tse 10 habeli, ho hula ka makhetlo a mahlano le ho tlola ka lebokoseng le 10. Likarolo tse 5 feela.
Mosesisi oa sekepe ea tahiloengEtsa li-dumbbell tse 10 ka letsoho le leng le le leng, li-push-up tse 10, li-squats tse 5 leoto le leng le le leng le li-burpees tse 10. Likarolo tse 10 feela.

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