Phahamiso e emeng ea li-barbell (eo ka linako tse ling e bitsoang jerk kapa barbell lift) ke mokhatlo oa mantlha o kopaneng oo moatlelete e mong le e mong oa CrossFit a lokelang ho o ela hloko. Boikoetliso bona ka bobona bo simoloha ho phahamiseng boima ba 'mele, empa kajeno bo etsoa ka katleho ke baatlelete ba tsoang litsing tse amanang.
Re khothaletsa hore bohle ba chesehelang CrossFit ba hlahlobe ts'ebetso ea bona ea koetliso hanyane mme ba iphe nako ea ho fokotsa maballo. Taba ke hore ha ho na boikoetliso bo bongata hoo hanghang "bo otlang hohle", e leng: li eketsa matla, li khothaletsa ho fumana mesifa, li fana ka mojaro o motle oa aerobic, li hlahisa matla a phatlohang le mamello ea matla. Moferefere o kenang sefubeng ke boikoetliso bo le bong feela bo joalo.
Kajeno re tla sheba lintlha tse latelang:
- Mokhoa oa ho etsa boikoetliso.
- Ke lihlopha life tsa mesifa tse sebetsang ha li phahamisetsa bareng sefubeng?
- Melemo ea ho ikoetlisa.
- Liphoso tse tloaelehileng tse qalang li qala.
- Meaho ea Crossfit e kenyelletsang boikoetliso bona.
E jarisa mesifa efe?
Ke mesifa efe e sebetsang ha o phahamisetsa hlooho sefubeng? Karolo ea tau ea mojaro e ajoa lipakeng tsa mesifa ea gluteal, quadriceps, deltas le maraba. Li-hamstrings le li-extensors tsa mokokotlo ha li amehe hakaalo. Ho bohlokoa ho tseba hore khatiso ea mpa le eona e ama ts'ebetso ea boikoetliso haholo, e thusa ho tsitsisa boemo ba 'mele, ka hona e lokela ho ba maemong a tsitsipano nakong eohle ea motsamao oohle.
Melemo ea ho phahamisa sefuba ke ho thusa ho nts'etsapele mesifa e kang deltas, maraba, quads le glutes.
Ho feta moo, ka lebaka la sebopeho sa eona se kopaneng, semathi se nang le boiphihlelo se khona ho phahamisa litekanyo tse hlomphehang mokhatlong ona, o amang hantle tlhahiso ea testosterone ea bona. Ka lebaka la hore ho phahamisa tšepe sefubeng ke boikoetliso ba mantlha, ho eketsa lits'oants'o tsa matla ho eona ho tla lebisa keketsehong ea litekanyo tsa ho ikoetlisa tse kang ho hloibila, li-squats tse ka pele, ho bolaea batho ba bangata, hoseng ho joalo, li-thrusters, jj.
Mokhoa oa ho ikoetlisa
Ho hloibila ha `` tšepe '' sefubeng ho ka aroloa ka mekhahlelo e meraro: mokotla o ntšitsoe fatše, o akheloa sefubeng le squat tlasa khetla. Ho bohlokoa haholo ho bona mokhoa oa ho phahamisa mekoallo sefubeng ha o ntse o eme. Haeba sena se sa etsoa, ho na le kotsi e kholo ea kotsi. Ha re qale ka tatellano.
Ho qala boemo
Re na le boemo bo latelang ba ho qala:
- Maoto a bophara ba mahetla, bare e haufi ka hohle kamoo ho ka khonehang leoto le ka tlase, maoto a hatelletse ka thata fatše, setsi sa matla a khoheli se lirethe.
- Mokokotlo o otlolohile hantle mme ho bohlokoa ho o boloka o le maemong ana ho pholletsa le mokhatlo oohle. Ka mokokotlo o otlolohileng, re lula fatše ebe re ts'oara bareng ka thata ka letsoho le holimo.
- Mahetla a hulloa morao hanyane, mesifa ea trapezius e tsitsipanong e sa fetoheng, re theha Lordosis e nyane mokokotlong oa lumbar le thoracic. Mangole a kobehile ka likhato tse ka bang 45. Ho tloha boemong bona, re qala ho phahamisa molamu sefubeng.
Mosebetsi oa rona ke ho harola tšepe. Phapang ke efe lipakeng tsa ho tabola ntho e tsoang fatše le ho bolaea batho ka mehla? Stalling e fana ka maikutlo a hore re tla etsa motsamao o mong oa bophahamo (ho isa mokotla sefubeng, ho o hloibila, ho o sutumetsa, jj.), Ka hona sepheo sa rona se seholo ke ho theha matla a lekaneng hore "a fofa".
Ho nyenyefatsa
Hang ha bare e se e le kaholimo ho manonyeletso a lengole, re qala ho lahlela bara sefubeng. Ho etsa sena, o hloka ho hula ka mahetla ka morao le ka morao, joalo ka ha o hula barbell ho ea seledung. Re kenyelletsa manonyeletso a litsoeng mosebetsing, re leka ho akhela bare holimo. Batho ba bangata ba phahamisang litšepe mothating ona ba etsa motsamao lenonyelaneng la maqaqailana - ba ema ka menoana ea maoto kapa ba tlolela hanyane.
Khetho ena e ea amoheleha ho CrossFit, empa o lokela ho utloisisa hore li-weightlifters le baatlelete ba CrossFit ba tataisoa ke mesebetsi e fapaneng ka ho felletseng, ka hona, mokhoa oa ho ikoetlisa o ka fapana. Ho feta moo, litekanyo tse sebelisitsoeng bakeng sa boikoetliso bona ho CrossFit ha li tšoane le tse sebelisoang ke litšepe tsa boima ba 'mele. Boemo ba ka - lirethe li lokela ho lula li bataletse fatše.
Subseat
Ha bare e fihlile ntlheng ea bophahamo bo boholo ba 'mele, o tlameha ho etsa sub-squat. Ho etsa sena, o hloka ho theola litsoeng tsa hau fatše mme o etse squat ka bophahamo bo bokhuts'oane. Nako e khuts'oane ho latela boima bo phahamisitsoeng. Ha boima bo ntse bo eketseha, o lokela ho lula fatše. Haeba mehato eohle e meraro e etsoa ka nepo, bare e lokela ho "oela" sefubeng sa hau se kaholimo le maratsoaneng, ka lithupa tsa hau tse tšoanang le fatše.
Video e bonts'a likhetho tsa ho isa barbell sefubeng:
Liphoso tse tloaelehileng tse qalang
- Manonyeletso le methapo ha li lokisetsoe mosebetsi. Ho hula ha molamu sefubeng ho beha mojaro o boima setsoeng le manonyeletsong a letsoho ha o ts'oere barbell sefubeng le marapo ha bare e robehile. Ho qoba litlamorao tse bohloko, futhumala hantle. Ho futhumatsa litsoeng ka maqhubu ohle: etsa li-triceps extensions, li-dumbbell curls bakeng sa li-biceps, li-push-up, kapa li-press tsa benche ka letsoho le moqotetsane. Ho thibela kotsi ea lengole, etsa litulo tse 'maloa tsa litulo le li-squats tse ka pele tse nang le boima bo fokolang. Sebelisa marapo a tlamang a mangole le mangole ho fokotsa menyetla ea ho lemala.
- Lumbar ho potoloha. Ba qalang ba bangata ba nahana hore haeba ba sebelisa lebanta la lipapali, ba ka lebala ka ho ts'oara mokokotlo. Sena ha se nnete! Haeba u pota mokokotlo oa hau, lebanta le tla lokisa karolo ea mokokotlo o ka tlase feela eo e koahelang, 'me ntho e' ngoe le e 'ngoe e phahameng e tla koalloa.
- The projectile e boima haholo. Qoba litekanyo tse boima ho fihlela u ntlafalitse mokhoa oa hau oa ho phahamisa tšepe.
Meaho ea Crossfit
| Secreole | Etsa lifti tse 3 tsa sefuba le li hula tse 7. Likarolo tse 10 feela. |
| JAX | Etsa li-burpee tse 10, li-barbells tse 10 sefubeng, mapheo a 20 le sprint ea limithara tse 400. Likarolo tse 5 feela. |
| 999 | Etsa li-thrusters tse 9, li-burpees tse 9, lifti tse 9 tsa sefubeng, li-squats tse ka pele tse 9, li-sit-up tse 9, li qhomela holim'a bareng, li-kettlebell tse 9 ka letsoho le leng le le leng, li-barbell tse 9 li hulela seledung. Kakaretso ea makhetlo a 9. |
| E kholo | Etsa lits'oants'o tse 6 tse bolailoeng, li-burpe tse 6, li-barbells tse 5, li-pull-up tse 5, li-thrusters tse 4, tse 4 li tsoa meheleng. |
Ka tlase ho na le meaho e mengata e kenyelletsang ho phahamisa tšepe sefubeng. Ke khothaletsa ho leka e 'ngoe le e' ngoe ea tsona, maikutlo a ke keng a hlalosoa kamora koetliso a netefalitsoe.
