.wpb_animate_when_almost_visible { opacity: 1; }
  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Ka Sehloohong
  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
Delta Sport

Ho lahlela bolo fatshe

Boikoetliso ba sefapano

7K 0 31.12.2016 (e ntlafalitsoeng la ho qetela: 01.07.2019)

Ho lahlela bolo fatše (Slamball) ke boikoetliso bo sebetsang bo matlafatsang 'mele oohle ebile bo na le sebopeho sa ho phatloha. E le molao, e sebelisoa e le karolo ea li-complexes ho eketsa matla a ho ikoetlisa, hammoho le khatello ea maikutlo maotong, li-extensors tsa mokokotlo le mesifa ea lebanta la mahetla. Boikoetliso bo boetse bo nolofalitsoe ke taba ea hore ha e hloke lisebelisoa tse ling tsa tlatsetso, ntle le fitball le mokato o bataletseng.

Boikoetliso bona bo etsoa ka boima bo bobebe, ka hona ha ho na kotsi ea kotsi. Empa leha ho le joalo, o seke oa hlokomoloha ho iphuthumatsa, atamela ts'ebetsong ea ho lahlela bolo fatše e se e futhumetse. Ela hloko ka ho khetheha ho futhumala ha mokokotlo o ka tlase, etsa li-hyperextensions tse 'maloa pele u lahlela. Le ha motsamao o le bonolo ka ho lekana, o ntse o phatloha, ka tsela ena o fokotsa menyetla ea ho tsoa kotsi ho isa ho zero.

Kajeno re tla sheba lintlha tse latelang tse amanang le boikoetliso bona:

  1. Hobaneng u lokela ho lahlela bolo fatše;
  2. Mokhoa o nepahetseng oa boikoetliso;
  3. Meaho ea Crossfit e nang le boikoetliso.

Hobaneng o hloka ho lahlela bolo fatše?

Boikoetliso bona bo kenya letsoho kholisong ea matla a ho phatloha hoo e batlang e le lihlopha tsohle tse kholo tsa mesifa 'meleng oa rona, hape e hlahisa moelelo oa botsitso le tšebelisano hantle. Ntle le moo, ka ho e etsa, re fumana mojaro o loketseng oa aerobic le ho koetlisa mesifa e meholo ea 'mele ea rona - pelo.

Bakeng sa baatlelete ba sa tsoa qala, e ka sebelisoa e le mokhoa o mong ho "bar" ea "push" kapa "thrusters".

Karete ea terompeta ea mantlha ea boikoetliso bona ke ho kenya morethetho oa boithapollo le ho eketsa matla.

Li-quadriceps, li-glute, li-extensors tsa mokokotlo le li-deltoid li sebelisoa mona, empa khatello ea maikutlo ea boikoetliso bona ha ea lekana ho fumana boima ba mesifa lihlopheng tsena. Empa ka thuso ea eona o ka "potlakisa" boikoetliso ba hau hantle 'me oa qobella sistimi ea pelo ea hau hore e sebetse hantle, ho chesa likhalori tse eketsehileng kapa ho fapanya ts'ebetso ea hau ea koetliso hanyane.

Mokhoa oa ho lahlela bolo fatše

Khetha bolo ea maoto eo u ka e tšoarang habonolo. Ho kgothaletswa ho qala ka boima bo tlase haholo mme o sebelise libolo tse boima ho feta nako. Haeba u sa phutholohe ho ts'oara bolo matsohong a hau, sebelisa tjhoko, hona ho tla eketsa matla a ho ts'oara ka palema ea hau e bulehileng.

  1. Nka boemo ba ho qala: maoto a pharaletse hanyane ho feta mahetla, menoana ea maoto e retelehetse hanyane lehlakoreng, mokokotlo o otlolohile, mahlo a lebisitsoe pele. Bolo e lokela ho ba fatše, hanyane ka pela hau. O sekametse pele hanyane, lula fatše 'me u tšoare bolo ka matsoho a mabeli.
  2. Phahamisa bolo ho ea sefubeng, u kobe matsoho 'me u kenye li-deltoids,' me u li pepete hang-hang hloohong. Re ipeha boemong bona motsotsoana, re ts'oere bolo ka matsoho.
  3. Ho tloha boemong bona, re qala ho lahlela bolo fatše. Re squat ka bohale ka molumo o felletseng 'me ka matla re lahlela bolo fatše, re theola matsoho a rona fatše mme re kobehile litsoeng. Noka e lokela ho huloa morao hanyane, mme mangole ha a lokela ho feta mola oa menoana. Ka lebaka la ho kenyelletsoa ha maoto le mahetla ka nako e le 'ngoe mosebetsing, motsamao ona oa phatloha ebile o potlakile.
  4. Haeba u sebelisa bolo e bobebe, e ts'oare ka matsoho ka bobeli hang ha e qala ho oela fatše, 'me hang-hang ee phahamisetse sefubeng ebe oa e pepeta. Haeba bolo e le boima bo lekaneng, pheta mehato eohle ho tloha ntlheng ea pele.

Shebella video e khuts'oane ka mokhoa o nepahetseng oa ho etsa boikoetliso:

Meaho ea Crossfit

Ka tlase ho na le meaho e mengata e nang le bolo ea fatše. Meaho ena e tšoaneleha hantle bakeng sa ba qalang ka bobeli le baatlelete ba nang le boiphihlelo, kaofela ha tsona li bonolo ho latela mokhoa o nepahetseng, leha ho le joalo, li tla u qobella ho lema hantle jiming le ho tlohela boikoetliso bo le boemong ba sirilamunu.

Mona re koetlisa mamello e akaretsang ea 'mele, lebelo la pelo le eketseha haholo, mme ho na le mojaro o motle oa pelo. Kahoo, fatše ka Cardio e lerootho mechineng ea ho hatakela kapa libaesekele tse emeng, etsa meaho e ts'oanang, 'me u ke ke ua hlokomela hore na koetliso e tla ba e khahlisang le e fapaneng joang.

AnastasiaEtsa li-burpees tse 20, 20 e lahlela bolo fatše, e tlole 20 ka holim'a sethala. Likarolo tse 5 feela.
LisaMatha ka 500 m, mabokose a 21, bolo e 21 e lahlela fatše, tse hulang tse 12. Likarolo tse 7 feela.
DinaEtsa maoto a supileng ho ea bareng le ho lahlela bolo fatše. Likarolo tse 10 feela.
BosiuKa motsotso, etsa boikoetliso bo bong le bo bong ka ho latellana: ho lahlela bolo fatše, ho tlolela holima lejoe le kobehang kettlebell ka matsoho ka bobeli. Ebe motsotso o le mong oa phomolo. Likarolo tse 5 feela.
E soeufalitsoeEtsa li-kettlebell tse 22 ka matsoho ka bobeli, ho tlola ho 22 holim'a lejoe le katiloeng, lebelo la limithara tse 400, li-burpees tse 22 le ho lahlela bolo fatše. Likarolo tse 5 feela.

khalendara ea liketsahalo

Kakaretso ea liketsahalo tse 66

Shebella video: Minecraft: How To Make a Portal to the Moon Dimension (July 2025).

Sehlooho Se Fetileng

Mokhoa oa ho kopanya thupelo, mosebetsi le diploma

Sehlooho Se Latelang Se

Raese e tšoeu - sebopeho le thepa ea bohlokoa

Lihlooho Tse Amanang

Seo u ka se jang kamora ho ikoetlisa?

Seo u ka se jang kamora ho ikoetlisa?

2020
Phello ea ho matha 'meleng: molemo kapa kotsi?

Phello ea ho matha 'meleng: molemo kapa kotsi?

2020
Natrol High Caffeine - Tlhahlobo ea Pele ho Koetliso

Natrol High Caffeine - Tlhahlobo ea Pele ho Koetliso

2020
Lieta tsa Sejeremane tsa Lowa

Lieta tsa Sejeremane tsa Lowa

2020
Nka matha kamora ho ja

Nka matha kamora ho ja

2020
Marathon run: hole (bolelele) bo kae le hore na o ka qala joang

Marathon run: hole (bolelele) bo kae le hore na o ka qala joang

2020

Leave Ba Fane Ka Tlhaloso Ea Hao


Lihloohong Tse Thahasellisang
Kettlebell e shoa

Kettlebell e shoa

2020
Re chesa li-calories tse kae ha re matha?

Re chesa li-calories tse kae ha re matha?

2020
Solgar Hyaluronic acid - tlhahlobo ea lisebelisoa tsa phepo bakeng sa botle le bophelo bo botle

Solgar Hyaluronic acid - tlhahlobo ea lisebelisoa tsa phepo bakeng sa botle le bophelo bo botle

2020

Dihlopha Popular

  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Na u ne u tseba
  • Karabo ea lipotso

Ka Rōna

Delta Sport

Share Le Metsoalle Ea Hao

Copyright 2025 \ Delta Sport

  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Na u ne u tseba
  • Karabo ea lipotso

© 2025 https://deltaclassic4literacy.org - Delta Sport