Boikoetliso ba sefapano
11K 0 13.11.2016 (ntlafatso ea ho qetela: 05.05.2019)
Mochine oa khatiso oa push barbell ke o mong oa mekhoa e tsebahalang ka ho fetisisa ea matla a crossfit. Hona ha ho iketsahalle feela, hobane ke e 'ngoe ea boikoetliso ba mantlha ba ho phahamisa litšepe bo sebetsang ka lihlopha tse kholo tsa mesifa. E boetse e hlahisa tšebelisano 'moho le ho fetoha ha maemo. Shvung Bench Press e tla lekana hantle mananeong a hau a koetliso.
Kajeno re tla tšohla lintlha tse latelang:
- Mochini o hatellang o sebetsa ka lihlopha life tsa mesifa?
- Mokhoa oa ho etsa ka litaelo tse qaqileng tsa linepe le video.
- Liphoso tse tloaelehileng tsa baatlelete ba sefapano.
- Litlhahiso tsa phesente ea boima le palo ea mekhoa.
Ke mesifa efe e sebetsang?
Ka ts'ebetso e nepahetseng ea seteishene sa konopo se hatisang ka barbell, sehlopha sohle sa mesifa sea sebetsa - ho tloha maotong ho isa mahetleng. Ha re fetoleng hore na ke mesifa efe e sebetsang ka thata ntlheng ena, 'me boikoetliso bona bo loketse mesifa efe?
Lihlopha tse kaholimo tsa mesifa
A re qaleng ka ho sekaseka mesifa e kaholimo e sebetsang le tobetsa ea shvung. Joalokaha u bona setšoantšong, sena ke:
- Deltas (ka pele le bohareng);
- Mesifa ea sefuba;
- Litekanyetso
- Holimo morao.
Delta e ka pele le li-triceps li etsa mosebetsi o mongata - mojaro o ka sehloohong oa boikoetliso o oela ho bona.
Lihlopha tse tlase tsa mesifa
Har'a lihlopha tse tlase tsa mesifa tse amehang mosebetsing, ho ka khetholloa tse latelang:
- Bokapele le bokamorao ba serope;
- Marotho;
- Caviar;
- Nyane ya mokokotlo.
Ha u potlakisa bareng, joalo ka ha u e isa ho deltas, hoo e batlang e le mesifa eohle ea leoto e sebetsa ka mafolofolo.
Haeba re akaretsa potso, ke mesifa efe e sebetsang nakong ea shvung ea boralitaba, joale deltas, triceps, ka pele le ka morao lirope, manamane le maraong amohela mojaro senotlolo.
Mokhoa oa ho ikoetlisa
Re fetohela karolong ea bohlokoahali ea sengoloa - mokhoa oa ho ikoetlisa ka ho tobetsa. Re tla sekaseka mekhahlelo eohle ea polao, hammoho le liphoso tse tloaelehileng tsa baatlelete ba sa tsoa qala.
Boemo ba pele
Boemo ba ho qala mochini oa `` barbell '' bo tjena: (sheba boemo ba 1):
- Maoto a pharaletse hanyane ho feta mahetla;
- Mokokotlo o otlolohile - re sheba ka pele ho rona;
- Sebaka se lutse holim'a li-deltas tse ka pele;
- Tšoaro e pharaletse hanyane ho feta mahetla (nka ka hloko barbell ka tsela ea hore sebaka se tlohang bohareng ba sona ho ea letsohong le letona le le letšehali se ts'oane, ho seng joalo o ka oa le sona);
- Likarolo tse ka pele tsa letsoho li buletsoe ka tsela eo liatla tsa letsoho "li shebahalang li otlolohile ho tsoa ho moatlelete" (ho itšoara ka mokhoa o tloaelehileng boemong bona);
- Mokoallo o lutse liatleng, joalokaha eka o litšehetsong.
Ka kopo elelloa hore ha u tšoare li-barbell ka matsoho - e lutse holim'a li-deltas tsa hau, 'me u li lokisa feela ka matsoho (hore e se thelle). Ha hoa lokela hore ho be le mojaro matsohong ho hang. Leha ho le joalo, maborashe a lokela ho pepeta tšepe, hobane mochini o latelang o tla o ts'oara ka thata.
Boemo ba matsapa (aka reception) ea boom
Ho tloha moo u qalang teng, u ina ka bokhutšoaane. Boemo ba ho akofisa le ho nka maemo ke tse latelang (sheba boemo ba 2):
- Morao le matsoho li lula li le boemong bo le bong;
- Maoto a kobehile hanyane.
Ena ke boemo boo u tla tlameha ho etsa pherekano e matla ka maoto a hau holimo, ho fana ka tšusumetso ea ho akofisa bareng. Mme, joalo ka ha eka o thibela tšusumetso e tsoang maotong, matsoho a kenyelelitsoe mosebetsing, a sutumelletsa tšepe holim'a hlooho. Matsoho a qala ho fetoha ho potoloha bohareng ba karolo ea mosebetsi oa leoto. Ho sutumetsa matsoho ho ea holimo holimo.
Boemo ba holim'a hlooho
Kamora ho sutumetsa bareng, o lokela ho ba maemong a latelang:
- Maoto le mokokotlo joalo ka ha o le maemong a ho qala (ema o otlolohile, morao o otlolohile, maoto a pharaletse hanyane ho feta mahetla, shebahala a otlolohile)
- Matsoho a tšoara hlooho ea hlooho ha e ntse e atolosoa ka botlalo.
- Sebaka se lokela ho ba bophahamo holim'a hlooho ea hau (moqhaka). Maemong ana, maoto, 'mele le matsoho ha li hlahisoa ho tloha lehlakoreng li lokela ho theha mola o otlolohileng oa 1. (sheba setšoantšo se ka tlase).
Ho tloha boemong bona, re tla hloka ho khutlela sebakeng sa ho qala. Re e etsa ka tsela e latelang -> ho sisinya hlooho ea rona hanyane -> otlolla sefuba ebe o khumama hanyane mokokotlong (lokisa sefuba le mahetla ho amohela barbell) -> ha bare e ama li-deltas, re ina hanyane - ka tsela eo re iphumane re le maemong a nomoro ea 2. Ka hona, tobetsa hape loketse ho thunya matha e latelang.
Liphoso tse tloaelehileng
Joalo ka boikoetliso bofe kapa bofe ba CrossFit mochineng oa khatiso, baatlelete ba etsa liphoso. Ha re li aroleng hore o tle o se ke oa ithuta ho tsa rona.
- Squat e tebileng haholo. Maemong ana, li-shvungs tsa rona li fetoha li-thrust - hape ke boikoetliso bo botle, empa eseng seo re se hlokang hona joale.
- Boemong ba ho qala, bakeng sa baatlelete ba bangata ba li-novice, bara e ts'oaroa ka matsoho, ho fapana le ho robala ho deltas (ka linako tse ling bothata bo ho feto-fetoha ha 'mele - ba bang ba sitoa ho sotha matsoho ka tsela e hlokahalang; ho sa le joalo, o hloka ho etsa mokhoa o nepahetseng).
- Moatlelete o tsoma mokokotlo nakong ea squat. E le molao, sena se etsahala ha u sebetsa le litekanyo tse seng li ntse li hlompheha. Letšoao la bohlokoa: haeba o sa khone ho ikoetlisa ka boima bo boholo ho latela mokhoa ona, e-ea boima bo tlase 'me u sebetse ho fihlela o phethahetse.
- Ho bohlokoa haholo ho nka bareng ho tloha boemong bo holimo hantle. Hangata ho etsahala hore moatlelete a "e folise" sefubeng, ebe o etsa sub-squat bakeng sa boikoetliso bo latelang. Ha o phahamisa litekanyo tse boima sena se ka ama manonyeletso a hau hampe - ho molemo ho boloka motsamao o theohelang ho tloha holimo ho ea squat e le sengoathoana se le seng.
Ha re phethela, video e qaqileng haholo mabapi le ho ruta mokhoa oa khatiso ea barbell shvung:
Lenaneo la tsoelo-pele la Schwung
Ka tlase o tla fumana likhothaletso bakeng sa liperesente le palo ea li-sete tsa mochini oa khatiso ho ikoetlisong e le 'ngoe. Ka kakaretso, re nka li-Workout tse 8 (ka sekhahla sa boikoetliso bo le bong, moo ho nang le khatello ea khatello ka beke - lenaneo le felletseng la likhoeli tse peli). Linomoro tse ling ka% le ka masakaneng palo ea ho pheta-pheta.
- 50 (10 reps), 55, 60, 65, 70 - tsohle tse 10 tse phetoang.
- 50 (pheta-pheto tse 10), 60.65.75,80.75 (kaofela ha tsona 8).
- 50 (makhetlo a 10), 60,70,80, 85,82 (kaofela ha bona ba 6).
- 50 (10 reps), 65 (6), 75, 82, 90, 85 (kaofela ha bona ba 5).
- 50 (10 reps), 65 (6), 75, 85.91, 88 (kaofela ha bona 4).
- 50 (10 reps), 64 (6), 75, 85, 95.91 (kaofela 3).
- 50 (makhetlo a 10), 64 (6), 80 (5), 88 (3), 97 (2), 94 (2).
- 50 (makhetlo a 10), 64 (6), 79 (5), 88 (3), 91 (1), 97 (1), 102 (1), 105 (1)
Re ts'epa hore o natefetse lisebelisoa tsa rona ka boikoetliso bo boholo ba sefapano - mochini o hatisang. E arolelane le metsoalle ea hau. Ho ntse ho na le lipotso - amohela litlatsong.
