Sebaka sa ho sutumetsa ke boikoetliso bo fumaneng botumo bo boholo har'a li-weightlifters le libapali tsa sefapano. Haeba ho la pele jerk jerk e le mofuta oa thuso ho eketsa lits'oants'o tsa matla le nts'etsopele ea mahlale ho hloekileng le jerk, joale baatlelete ba crossfit ba phehella lipheo tse fapaneng.
Ho fapana le ho phahamisa litšepe, boima ba 'mele le boima bo tlase haholo ha bo sebelisoe ho CrossFit, ka hona, bakeng sa baatlelete ba ikoetlisang ka mokhoa o sebetsang, push barbell jerk e tsoang sefubeng ke, pele ho tsohle, sesebelisoa sa ho nts'etsapele matla a leoto le phatlohangHape le ho eketsa bophahamo ba koetliso le matla a koetliso ka kakaretso.
Ho na le likhetho tse peli tsa mantlha tsa ho etsa bar e sutumetsang ka barbell: push push (classic) le push push. Hangata shvung e etsoa sefubeng, hangata ho tloha ka morao hloohong. Sehloohong sa kajeno re tla tsepamisa maikutlo ho sutumelletsa sefubeng. Khothaletso ea ka ea botho ke ho qoba ho etsa litsamaiso life kapa life tsa ho sututsa le ho sututsa ka morao hloohong ka lebaka la kotsi ea bona e mpe ea kotsi. Se ke la lebala hore lehetla le kopaneng ke lona le tsamaeang ka ho fetesisa 'meleng, mme le semathi sa setsebi ha se hloke mosebetsi o mongata ho se senya.
Kajeno re tla sheba lintlha tsa mantlha tse amanang le push-pull schwung, e leng:
- Mokhoa oa ho etsa boikoetliso.
- Liphoso tse tloaelehileng tse etsahalang ha ho etsoa motsamao.
- Mehahong e nang le bareng e sutumetsang.
Mokhoa oa ho ikoetlisa
Ha re sekasekeng mokhoa oa ho etsa boikoetliso ba 'mele bo sutumetsang sefubeng mohato ka mohato, ho qala ka boemo ba ho qala.
Ho qala boemo
- Maoto bophara ba mahetla a arohane;
- Maoto a tšoana 'me a hatelloa ka thata fatše, setsi sa matla a khoheli se lirethe;
- Tšoaro e pharaletse hanyane ho feta mahetla;
- Noka e robetse morao;
- Mangole a kobehile ka likhato tse 45;
- Mokokotlo o otlolohile - ntho e ngoe le e ngoe e tšoana le setopo sa khale.
Mosebetsi oa rona oa pele ke ho phahamisetsa tšepe sefubeng. Ho etsa sena, re qala ho etsa ntho e shoeleng ka molamu, karolong ea bobeli ea molumo re kenyelletsa mesifa ea deltoid mosebetsing, re lahlela bareng hanyane, mme re kobehile ka tlase ho eona ka boiteko ba quadriceps. Mokokotlo o lokela ho otloloha hantle, kahoo o seke oa fokotsa feela kotsi ea kotsi, empa hape o eketsa ts'ebetso ea boikoetliso.
Ha u se u lahlile tšepe e sefubeng, u ka ema metsotsoana e 1-2 'me qetellong u notlele boemong bona. Etsa bonnete ba hore bareng e lula holim'a lits'oants'o tse ka pele tsa deltoid le kaholimo ho sefuba, ntle le ho tobetsa mabanta a molaleng, 'me liatla li pepeta bareng ka thata. Joale o ka qala karolo ea bobeli ea motsamao.
Mokhahlelo oa bobeli oa boikoetliso
Karolo ea bobeli ha e le hantle ke squat se ka pele, se etsoang ka bokhutšoanyane ba molumo. Re qala ho thella butle, ha re ntse re hema hampe. Botebo ba bophahamo ba ho lutla ka molamu o sutumetsoang sefubeng ke motsotso o ikemetseng, baatlelete ba bang ba hloka 5-10 cm, ba bang ba theohela ntlheng e nepahetseng mangoleng. Ho ipapisitse le boemo ba boikoetliso ba semathi, baatlelete ba nang le li-quadriceps tse tsoetseng pele hantle le boima bo boholo ba ho sebetsa ho squats ba na le bokhabane bo lekhuts'oane ho lekana ho feta baatlelete ba qalang ba se nang data e ikhethang.
Bothata bo rarolloa ka mokhoa o bonolo - se ke oa lebala ka mesifa ea leoto! Ho sa tsotelehe papali eo u e etsang, hopola hore maoto a holileng hantle ke "motheo" oa hau mme o hloka ho sebelisa nako le tlhokomelo e lekaneng ho a koetlisa.
Mosebetsi o latelang ke ho sutumelletsa hlooho holim'a hlooho ea hau. Ena ke phapang e kholo molemong oa mahlale lipakeng tsa sututsa le ho sututsa: ha re sutumetsa, re sebetsa haholo ka mesifa ea deltoid le triceps, re sutumetsa barbell ka maoto a rona ho tloha ntlheng e tlase, ha re sututsa - hoo e batlang e le mosebetsi oohle o etsoa ke mesifa ea quadriceps le gluteal. Ka tšohanyetso re "lahlela" molamu ka maoto a rona ho tloha ntlheng e tlase, re leka ho se kenye mesifa e khelohileng mosebetsing, joalo ka mochineng oa khatiso kapa mochineng oa sesole. Se ke la lebala ka taba ea hore o lokela ho boloka mokokotlo oa hao o otlolohile ho pholletsa le mokhatlo oohle. Ka ho feletseng otlolla litsoeng le notlela boemong bona. Re theola molamu sefubeng ebe re pheta shvung.
Mokhoa oa ho matha ka video e tsamaeang butle:
Liphoso tse tloaelehileng
Ka mor'a moo, re tla sekaseka liphoso tse tloaelehileng mokhoeng oa ho etsa jerk shvung ka tšepe e tsoang sefubeng:
- Baatlelete ba bangata ba se nang boiphihlelo ba khatholla li-extensors tsa mokokotlo le mesifa ea mpa nakong ea squat. Hona ho fosahetse haholo, hobane ke mesifa ena e ikarabellang ho tsitsisa 'mele ha e etsa push barbell push.
- Se ke oa lelekisa litekanyo tse kholo ho sena 'me ua eketsa nako ea phomolo lipakeng tsa li-set. Re phomola motsotso o le mong ho isa ho halofo le halofo, haeba kamora moo o hlotsoe ho pheta makhetlo a fetang 5-6, ebe katamelong e latelang boima ba litekanyo bo lokela ho fokotsoa bonyane 20%.
- Ha ho na lebaka leo u lokelang ho hlokomoloha ho futhumala 'me hang-hang u qale ho sebetsa ka litekanyo tse kholo. Le ha boima ba hau ba ho matha bo feta 100 kg ho mefuta e fapaneng ea 10 ho ea ho 15, qala ka bara e se nang letho mme butle-butle eketsa boima. Se ke la lebala ka mofuthu o kopaneng oa manonyeletso pele o qala boikoetliso!
- Se ke oa lahleheloa ke mohopolo oa hau oa motsamao motsotsoana. Ba qalang ba bangata ba na le taolo e mpe holim'a `` barbell '' ha ba ntse ba qhekella, ba lahleheloa ke botsitso mme ba e lahla mahetleng a bona. Metsamao e lokela ho ba boreleli ebile e itšepe, empa e se liehe.
Ke li-complexeng life moo bareng ea push e sebetsoang?
| DT-2 | Etsa li-shwungs tse 30 tse tsoang sefubeng, literaeke tse 15 ho ea sefubeng, tse 15 tse bolailoeng. Tsamaiso eohle e etsoa ka boima bo lekanang ka phomolo e nyane. |
| Phephetso e thata | Etsa li-deadlifts tsa 21-18-15-12-9-6-3 bakeng sa sumo le jerk shvungs ka barbell ka tsela e fapaneng le phomolo e nyane le boima bo lekanang. |
| Batman | Etsa lits'oants'o tse 3 meheleng, li-barbells tse 6 tsa ho matha, li-hula tse 9 bareng e tsepameng, li-burpees tse 12, li-squats tse 15 tse nang le barbell, li-push-up tse 18, li-kettlebell tse 21, le maoto a 24 a leketlileng. Ka kakaretso, lihlopha tse 3 li etsoa. |
| Panda | Etsa makhetlo a 9-12-15-18-15-12-9 ho pheta-pheta ha li-barbell sefubeng, ho leketlisa leoto, ho sutumelletsa litlelase le litepisi. Ka kakaretso, mekoloko e 7 e etsoa. |
Ho ipapisitse le boemo ba 'mele oa hau oa' mele, o ka fapanya meaho e hlahisitsoeng kaholimo: o ka tlosa ho bona seo o sitoang ho se etsa, kapa oa eketsa ho hong, ka mohlala, ho sutumetsa mekoallo e sa lekanang, sebetsa ka liropo, ho matha ka lebelo la leqhubu kapa ho tlola thapo ...
Haeba u ntse u na le lipotso mabapi le `` push-pull barbell '' e tsoang sefubeng - li ngole litlatsong. Na u ratile boitsebiso boo? E arolelana le metsoalle ea hau marang-rang!
