Ho nka ntho e sefubeng ka setulo ke boikoetliso ba bokahohle boo ho lona mesifa eohle e amehang. Bophelo ba bobeli boikoetlisong bo ile ba hemeloa ke tloaelo e tsebahalang joalo ka CrossFit. Ka crossfit, e sebelisoa ka boima bo tlase bakeng sa palo e kholo ea li-reps le ka boima bo boholo ba lifte tsa 1-3.
Boholo ba mojaro bo amoheloa ke glutes, hamstrings le quadriceps. Lereo, hammoho le tse kaholimo, li bapala karolo ea bohlokoa boikoetlisong.
Boikoetliso bona bo ka hlalosoa e le matla a lebelo, botekgeniki. Mokhoa ona o hloka tlhokomelo e ngata. Qalong, hlokomela ho beha mokhoa o nang le bokhoni oa ho bolaoa. Arola boikoetliso bona hore e be ba thusang. Ho qhomela ho etsoa hantle haholo ka ho matha, qetellong ea rep e ngoe le e ngoe, leka ho itiisa hanyane. Mokhoa oa boitlhopho o lokela ho sebetsoa ka boitlhakiso ba khale joalo ka ho sututsa, ho hula le ho phamola. Ho phethela boikoetliso bona ka katleho, o tlameha ho robala ka sefubeng sefubeng. Ho na le moralo oo baatlelete ba bangata ba o khomarelang, boima ba 'mele oo u ka lulang ho oona ka makhetlo a 3, u ka khona ho nka sefubeng le ho sutumetsa.
Tlhaselo e shoeleng e thusa ho potlakisa mohala. Ka ho ikoetlisetsa motsamao ona ho ekelletsa moo, o ke ke oa ba le mathata ha o etsa barbell e lutseng sefubeng. Mofuteng ona oa mojaro, joalo ka ho nka ntho e sefubeng, ho hongata ho latela khokahano. Iphe nako ea ho futhumala. Mofuthu litsoeng, mangole le mokokotlong. Katleho ea koetliso ka kotloloho e ipapisitse le tokiso ea sistimi ea methapo e bohareng le sisteme ea mesifa le mesifa.
Mokhoa oa ho ikoetlisa
Ha re feteleng mohatong oa mohato le mohato oa mokhoa oa ho phahamisa tšepe sefubeng sed. Boikoetliso bona bo thata ebile bo bohloko, kahoo re ithuta ka hloko!
Boemo ba pele
Boemo ba ho qala bo tjena:
- Maoto a bophara ba mahetla a arohane, butle-butle re theoha, re sheba ka pel'a rona, re otlolla matsoho ka bareng.
- Lephetho le khumame, matsoho a otlolohile, mangole a shebile mahlakore, leoto le behiloe tseleng ea mangole, lehetla le koahela mangole le barbell. Re qala ho nyenyefatsa bohareng ba serope.
- Thutong ena re boloka matsoho a rona a lokolohile kamoo ho ka khonehang. Haeba ho hlokahala, re sebelisa marapo ho imolla mojaro matsohong a ka pele.
Ha re nka sefuba se sefubelu, re boloka bareng re le haufi haholo le rona, 'me rona re sa e fihle. Bakeng sa boikoetliso ba pele, re khetha boima bo itekanetseng bareng mme butle-butle re eketsa mojaro. Litsebi tse ngata li khothaletsa ho tenyetseha ha koetliso, ho ikotlolla. Ka mesifa e thata le li-ligaments, boikoetliso bo tla ba thata haholo ho bo mamella.
Tsepamisa maikutlo ho potlakisa butle le ho hula ka bohale tlasa barbell. Ho hlokahala ho boloka matla bakeng sa ho tsoha setulong, ntle le ho fana ka matla ohle ho potlakisa. Seo ho thoeng ke "setsi se shoeleng" seo u tla kopana le sona ha u bapala se lokela ho sebetsoa khafetsa, ka mafolofolo ka boima bo tlase.
Phoso ea ba bangata ke ho tlohella tšepe ha e fofa. O tlameha ho laola methati eohle nakong ea polao, eseng barbell eu laolang, empa oa e laola.
Mekhahlelo e mene ea ho nka sefubeng
Ha re roba tšepe e phahamisang mekhahlelo e mene, ho tloha ka lehlakoreng le leng.
Phase 1, bara e sefubeng sa hau. Re etsa bonnete ba hore bare ha e u bipetse, re etsa squats re etsisa squat. Ka squat, re tlohela pelvis morao, mangole a ea mahlakoreng. Sebakeng se tlaase-tlaase, khefu e nang le ho thekesela hanyane e khonahala, litsoeng li mahlakoreng, mme mahetla a phahamisitsoe.
Phase 2, broach. Re theola tšepe ka matsoho a otlolohileng, re otlolohile 'me ho tloha boemong bona re etsa broach up (ka matsoho a rona eseng ka mokokotlo). Litseko li ea nyoloha, molamu ka nako ena o tiisitsoe ka thata khahlanong le 'mele. Ha re fihlella sefuba, re sotha ka litsoeng, re fihlela seo qetellong, bareng e mahetleng. The noka e kamehla hula khutlela. Hona joale ho khonahala hokela karolo ea pele le ea bobeli.
3 phase, detonation. Re fetela boemong ba karolo ea pele ea ho phatloha, re tsamaisa 'mele hanyane, ka hona re fihlela tšekamelo, bareng e maemong a mangole, rea itlhahloba, lehetla le lokela ho koahela mangole, re otlolla mangole ho ea mahlakoreng, ebe re khutlisa noka. Ho tloha boemong bona, rea otloloha ebe re hokahanya mekhahlelo ea pele le ea bobeli.
Bakeng sa mokhahlelo oa 4, ho molemo ho beha boima bareng. Ho qala boemo, maoto a bophara ba mahetla a arohane, a otlolohile fatše, a otlolla mokokotlo oa hau, a nka barbell ka letsoho, mangole a hau a shebile mahlakoreng, a tiisoa, a phahama ka bonolo a sa tsitsinyehe ho fihlela motsotsong oa tšireletso. Mokhahlelong oa bone, re itloaetsa ho ema ka maoto. Hona joale re hokahanya mekhahlelo eohle mokhatlong o le mong. Haeba ho se mokoetlisi kapa motho ea haufi ea ka supang liphoso ka ntle, re icheba ka seiponeng ebe re itlhahloba lintlheng tsa bohlokoa tse bontšitsoeng kaholimo.
A le litlamong
Ho nka barbell sefubeng ke boikoetliso bo botle haholo, ho koetlisa lihlopha tsohle tse kholo tsa mesifa, ho nts'etsapele matla le ho ba mafolofolo. Haeba maemo ohle a fihletsoe, phello e tla ba joalo. Ya e le hantle, ho na le contraindication, mohlomong u na le leqeba morao, 'me mofuta ona wa axial mojaro ke ke o lumellane le uena. Boikoetliso bona bo tla u qobella ho sheba tšebetso ea mesifa le bokhoni ba 'mele ea rona ka lehlakore le leng.
Ho nka ntho e sefubeng ka setulo ho bula monyetla o mocha oa 'mele oa motho. Haeba ha u e-so leke mojaro o joalo, ikopanye le ba likete ba o utloileng. Fapanya lithupelo tsa hau mme u ka iphumana u le teng.
Katleho thupelong ea hau! Se ke oa tšaba ho ithuta lintho tse ncha! Empa hopola hore ntho e ngoe le e ngoe e ncha e lebetsoe khale. Na u ratile boitsebiso boo? Arolelana le metsoalle ea hau marang-rang. Lipotso tse setseng - amohela litlhaloso
