Lieta tse Molemohali tsa Koetliso ea Matla

Litaba

• Mefuta ea Lieta tsa Koetliso ea Matla
• Lieta tsa Koetliso ea Sefapano
• Boima ba ho phahamisa lieta
• The Best Cross-Training Shoes
• Lieta tse Molemohali tsa Boima ba 'mele
• The Best Cross-Training Shoes
• Lieta tse Molemohali tsa Boikoetliso Haeba U ka Ikhethela Barefoot: Vibram Menoana e Mehlano V-Terene
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Baatlelete ba CrossFit: Reebok Nano X1
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Ho Phahamisa Leseli: Adidas Ultraboost OG Shoes
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Koetliso ea Sefapano: Nike Free Metcon 4
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Barati ba Boot Camp: New Balance Women's Minimus 20 V7 Cross Trainer
• Libaka tse Hloahloa tsa Lieta tsa boikoetliso li etsa li-Exercisers: Nike Free X Metcon 2
• Lieta tse Molemohali tsa Boikoetliso bakeng sa ho Sebetsa Tekanyetsong ea Hau: Ha ho Bakoetlisi ba Basali ba Bull
• Lieta tse Molemohali tsa Boima ba 'mele
• Lieta tsa Gym tse theko e tlaase ka ho fetisisa: qoqa Chuck Taylor Linaleli Tsohle
• Lieta tse Molemohali tsa Li-Gyms bakeng sa Li-fashionistas: Ha ho na Li-Bull Lifters tsa Basali
• Lieta tse Molemohali tsa Boikoetliso bakeng sa CrossFit le Ho phahamisa Boima: Nike Romaleos 4 Lieta tsa Boima
• Lieta tse Molemohali tsa Boikoetliso bakeng sa ho Squatting Tebileng: Adidas Adipower Weightlifting II Shoe
• Lieta tse Molemohali tsa Boikoetliso bakeng sa ho phahamisa boima: Reebok WIT Lefa Lifter II
• Tlhahlobo bakeng sa

Limathi li tseba hore lieta tsa tsona li bohlokoa haholo papaling ea tsona. Empa lieta tseo u li apereng ka ho toba li ama koetliso ea hau ea matla le tsona.

Pele o tsoa ho ea reka seeta sa morao-rao se tummeng seo motho ea tummeng (kapa re ke re be ba nnete, mohlohlelletsi oa Instagram), o batla ho etsa bonnete ba hore seeta sa liatleletiki seo u se tsetelang ho sona se tšehetsa litlhoko tsa hau tsa koetliso ea matla. Nahana ka sena: CrossFit, ho phahamisa litšepe tsa Liolimpiki, ho phahamisa motlakase, esita le litlelase tsa hau tsa likampong tsa boot li tšoaneleha ho ba koetliso ea matla. Empa boikoetliso boo u bo etsang bo fetola ka ho fetesisa seo maoto a hao a se etsang le seo o se hlokang ka lieta tse peli tsa koetliso ea matla. (Bona: Ha e le Hantle ho Etsahala'ng ha Basali ba Phahamisa Boima ba Boima)

Ntho ea bohlokoahali eo u lokelang ho e tseba: Ha ua lokela ho ba koetliso ea matla ho mateng a liteki. Lieta tse mathang hangata li na le moea o kenang moeeng, o bobebe kapa o boreleli, o sitisang matla a khoheli a 'mele oa hau. Sena se baka tahlehelo ea botsitso le botsitso, e ka lebisang sebopeho le kotsi e fosahetseng. Li-soles tse koahetsoeng li ka boela tsa senyeha ka mor'a tšebeliso e ngata. (Haeba u kenya lieta tsa hao tse mathang hona joale, lehlakore le leng le kanna la tsofala ho feta le leng. Haeba u ikoetlisa ka matla lieta tse nang le lirethe tse tsofetseng, letheka le leng kapa lehlakore le leng la 'mele oa hau le ka ba tlase ho le leng, hape la theha ho se leka-lekane.)

Mefuta ea Lieta tsa Koetliso ea Matla

Ha ho tluoa tabeng ea lieta tsa koetliso ea matla, ho na le lintlha tse peli tsa bohlokoa: botsitso le ho phahamisa serethe, ho bolela Grayson Wickham, D.P.T., C.S.C.S., mothehi oa Movement Vault. "Ha o phahamisa litekanyo, o batla ho tsitsa ka hohle kamoo ho ka khonehang. Ha o phahamisa boima, o hloka ho tsitsa haholoanyane," o re.

Lieta tsa Koetliso ea Sefapano

Tsena li tsitsitse ka ho lekaneng bakeng sa mesebetsi e mengata ea koetliso ea matla-'me hangata li phutholohile ka ho lekaneng hore li ka apesoa le ho matha le mechine ea cardio, hape. Seo se bolela hore hangata ba na le mosamo o monyane oa tšehetso hape ba tiile (ntle le ho imela maoto a hau). Wickham o re: "Barupeli ba sefapano ke khetho e ntle bakeng sa koetliso ea mofuta oa lebasetere. Li kanna tsa shebahala li ts'oana le liteki tse mathang, empa u tla hlokomela hore hangata barupeli ba sefapano ha ba na ho phahamisa serethe (sebaka se lipakeng tsa fatše le serethe), ho bolelang hore hangata ba bataletse ka ho felletseng kapa ba na le bophahamo ba 4mm kapa ka tlase. .

Boima ba ho phahamisa lieta

Leha ho le joalo, haeba u tla feela ho phahamisa Liolimpiki, ke tlhōlisano ea matlalifter, ba koetlisa ka ho khetheha bakeng sa matla a mesifa, kapa ho phahamisa boima hangata, u lokela ho nahana ka seeta se khethehileng sa ho phahamisa boima. Wickham o re: "Ho na le lebaka leo u ke keng ua khona ho fumana sebapali sa libapali sa Olimpiki sa tlholisano se sa roalang lieta tsa ho phahamisa litšepe - li tsitsitse ka mokhoa o makatsang." Karolo e 'ngoe ke hobane ba boima haholo (ke ka lebaka leo ba seng ba hantle bakeng sa ho hong ho kang ho qhomela ha mabokose kapa li-burpees). Ba boetse ba phahamisa serethe ka bolelele ba lisenthimithara tse le 'ngoe kapa halofo, ho bolela Wickham. Wickham o re: "Bophahamo bona bo eketsehileng bo thusa batho ba nang le mathata a ho sisinyeha ha maqaqailana ka botebo." (Ha ho buuoa joalo, o lokela hore ebe o ntse o sebetsa maqaqailaneng le ho sebetsa ka matla ho sa tsotelehe: Mona ke kamoo maqaqailana a fokolang le maqaqailana a fokolang a amang 'mele oa hau kaofela.)

The Best Cross-Training Shoes

• Lieta tsa Gym tse MolemohaliHaeba u ka khetha ho ea roala maoto: Vibram Menoana e Mehlano V-Terene
• Libaka tse Hloahloa tsa Gym Shoesbakeng sa Baatlelete ba CrossFit: Reebok Nano X1
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Ho Phahamisa Leseli: Adidas Ultraboost OG Shoe
• Libaka tse Hloahloa tsa Gym Shoesbakeng sa Cross-Training: Nike Free X Metcon 2
• Lieta tse Molemohali tsa Boikoetliso bakeng sa Barati ba Boot Camp: New Balance Women's Minimus 20 V7 Cross Trainer
• Ba ikoetlisitseng ka ho Fetisisa ka Lieta-pele tsa Gym Do-It-All: Nike Free x Metcon 2
• Lieta tse Molemohali tsa Gym bakeng sa ho sebetsa ka Tekanyo ea Hao: Ha ho Bakoetlisi ba Basali ba Poho

Lieta tse Molemohali tsa Boima ba 'mele

• Lieta tse Molemohali tsa Theko ea Boikoetliso: Buisana le Chuck Taylor Linaleli Tsohle
• Lieta tse Molemohali tsa Li-Gyms bakeng sa Li-fashionistas: Ha ho Basali ba Bull Lifters
• Lieta tse Molemohali tsa Boikoetliso bakeng sa CrossFit le Lifting Heavy: Lieta tsa Nike Romaleos 4 tsa Boima
• Libaka tse Hloahloa tsa Gym Shoes bakeng saHo teba ka ho teba: Adidas Adipower Weightlifting II Seeta
• Lieta tse Molemohali tsa Gym bakeng sa ho Phahamisa Boima: Reebok WIT Lefa la Phahamisa II

The Best Cross-Training Shoes

Lieta tse Molemohali tsa Boikoetliso Haeba U ka Ikhethela Barefoot: Vibram Menoana e Mehlano V-Terene

E Reke: Vibram Menoana e Mehlano V-Terene, $72, amazon.com

E ka 'na eaba u utloile ka Arnold Schwarzenegger ea tsamaeang ho pota-pota koetliso ea boikoetliso a sa roala lieta. Ke tsela efe e molemo ea ho etsa hore serethe sa hau se be haufi le fatše kamoo ho ka khonehang? Ho hloka letho lipakeng tsa leoto le mokatong o lumella ho sisinyeha ho hoholo ha leoto la hao le mesifa ea leoto, e kanna ea sekisetsoa ke seeta se koahetsoeng haholoanyane. Wickham o re: "Likoloi tse ngata tsa boikoetliso ha li u lumelle ho ikoetlisa u sa roala lieta, kahoo tsena li tla u fa maikutlo a tšoanang."

Lieta tse Molemohali tsa Boikoetliso bakeng sa Baatlelete ba CrossFit: Reebok Nano X1

E Reke: Reebok Nano X1, $ 130, reebok.com

Reebok Nano o iphumane e le seeta se hloahloa sa ho phahamisa litšepe bakeng sa CrossFit. Li tsitsitse ho lekana ho boloka boima ba hau liretheng tsa hau nakong ea metsamao e rarahaneng joalo ka squat e hloekile ebile e hloibila, empa e tenyetseha ho lekana ho u boloka u sisinyeha nakong ea ho tlola mabokose, li-burpees le ho soka. Tlhokomeliso feela: Seeta se na le lebokose le leholo la menoana, kahoo ho ka 'na ha hlokahala hore u theohe halofo ea boholo.

Lieta tse Molemohali tsa Boikoetliso bakeng sa Ho Phahamisa Leseli: Adidas Ultraboost OG Shoes

E Reke: Lieta tsa Adidas Ultraboost OG, $ 200, adidas.com

Banana bana ba babe ba joalo ka botekgeniki e arotsoe ka lieta tse mathang, empa litsebi li re li boetse li tšoarella ka nako e telele (haholo-holo bakeng sa para e boima bo ka tlase ho sesepa sa sesepa). Leha o sa batle ho rep max kapa ho phahamisa boima ho tsena, li ntle bakeng sa eng kapa eng ea 'mele kapa boima bo bobebe joalo ka li-squats le mats'oafo kapa ho tlola mabokose le ho otla ka liropo, ho bolela Greer Rothermel, mokoetlisi ea netefalitsoeng ea nang le RSP Nutrition. . (Related: The Perfect Strength Training Workout bakeng sa ba qalang)

Lieta tse Molemohali tsa Boikoetliso bakeng sa Koetliso ea Sefapano: Nike Free Metcon 4

E Reke: Nike Free Metcon 4, $ 120, nike.com

Nike Free Metcon 4 e ntlafalitsoeng ka botlalo ke sera se haufi sa Nano. Hape ho molemo ho baatlelete ba hlokang seeta se ka ba tšehetsang ha ba ea PR le ha ba otla metsamao e thehiloeng ho cardio.Molemo le ho feta, seeta se lehlakoreng le moqotetsane, se etsang hore e be khetho e ntle bakeng sa baatlelete ba koetlisang ba nang le leoto le lesesaane. (Mona ke pale e felletseng ea hore na Nike Metcon 4 e entsoe le ho lekoa joang.)

Lieta tse Molemohali tsa Boikoetliso bakeng sa Barati ba Boot Camp: New Balance Women's Minimus 20 V7 Cross Trainer

E Reke: New Balance Women's Minimus 20 V7 Cross Trainer, $ 64, amazon.com

NB Minimus ke khetho e 'ngoe e ntle haholo ea minimalist (e boima ba li-ounise tse 6 feela). E na le Vibram outsole eu lumellang hore ka bobeli le utloe fatše mme le boloke boemo ba tlhaho boo le bo hlokang ho phahamisa litekanyo tse ling. Chris Crowthers, mokoetlisi ea netefalitsoeng le morupeli oa metheo Brrrn, New York City, o re: "E ntle haholo bakeng sa boikoetliso bo nang le boima bo bobebe, boikoetliso bo phahameng joalo ka kettlebell swings le squats squats."

Libaka tse Hloahloa tsa Lieta tsa boikoetliso li etsa li-Exercisers: Nike Free X Metcon 2

E Reke: Nike Free X Metcon 2, $ 96, nike.com

Seeta sena ke likarolo tse lekanang tse tsitsitseng ebile lia fetoha, ho latela Crowthers. "Seeta se khona ho atoloha ka tsela e 'ngoe le e' ngoe, e leng se u lumellang hore u otlolle leoto la hao le ho fumana motheo o tiileng fatše hape ha u ntse u fana ka botsitso bo itseng bakeng sa ho phahamisa boima," o re. Ho molemo bakeng sa ba ikoetlisang ba CrossFitters kapa ba HIIT bao e ka 'nang eaba ba na le matha a makhutšoane lenaneong la bona empa hape ba hloka ho ikutloa ba tsitsitse nakong ea boikoetliso bo kang li-thruster, kettlebell swings, kapa li-wallball. (E amanang: Phapang lipakeng tsa matla a mesifa le mamello ea mesifa le hobaneng o li hloka ka bobeli)

Lieta tse Molemohali tsa Boikoetliso bakeng sa ho Sebetsa Tekanyetsong ea Hau: Ha ho Bakoetlisi ba Basali ba Bull

E Reke: Ha ho Bakoetlisi ba Basali ba Bull, $139, nobullproject.com

Ka lebaka la 'mele oa bona o bataletseng, No Bull e tsebahala ka ho tsitsa ka mokhoa o makatsang. Caley Crawford, motsamaisi oa thuto bakeng sa Row House, studio sa naha sa mabenkele a ho soka sekepe, o re: "Ke lieta tsa feshene le tse sebetsang ka ho fetesisa tseo ke li fumaneng bakeng sa koetliso eohle ea matla, koetliso ea HIIT le ho soka sekepe ka tlung." Bonus: Li hlaha ka mefuta eohle e fapaneng le mebala (ho kenyeletsoa le camo).

Lieta tse Molemohali tsa Boima ba 'mele

Lieta tsa Gym tse theko e tlaase ka ho fetisisa: qoqa Chuck Taylor Linaleli Tsohle

E Reke: Buisana le Chuck Taylor Linaleli Tsohle, $85, zappos.com

Ho nkoa e le seeta sa OG se phahamisang boima, Chuck Taylors e fana ka sole e tšesaane, e bataletseng e nolofalletsang 'mele ho boloka botsitso le taolo e kholo ka liphahamiso tsa hau. Crowthers o re: "Li batla li le nyane joalo ka lieta, li u lumella hore u utloe mokato o loketseng bakeng sa ha u ea bakeng sa lifte tse kholo-tse bolaeang, squats, hloekisa, jj." Bonus: O ka nka mofuta oa maemo a tlase ka chelete e kaalo ka $ 30.

Lieta tse Molemohali tsa Li-Gyms bakeng sa Li-fashionistas: Ha ho na Li-Bull Lifters tsa Basali

E Reke: Ha ho Bull Lifters Basali, $ 299, nobullproject.com

Pontšo e 'ngoe e ntle ea lebitso la No Bull ke seeta sa bona sa Lifter, se nang le serethe se ka thusang batho ba nang le mekhahlelo e fokolang ea maqaqailana (mme ka hona ba sebelisa marotholi a mangata, marapo le mesifa ea letheka), ho latela Morgan Olson, mokoetlisi ea netefalitsoeng le Morupeli oa CrossFit Level 2, mothehi oa Babe, Go Lift. "Hape, mokhoa ona o monate haholo." 'Nete.

Lieta tse Molemohali tsa Boikoetliso bakeng sa CrossFit le Ho phahamisa Boima: Nike Romaleos 4 Lieta tsa Boima

E Reke: Nike Romaleos 4, $ 200, nike.com

Haeba ts'ehetso ea hau e phahameng e le ho phahamisa, empa hape u batla ho etsa wallball ea nako le nako, kettlebell swing, kapa sethunya squat, Olson o khothaletsa tsena. O re: "Serethe se phahamisitsoeng se u fa mokhoa o ntlafalitsoeng oa ho boloka sefuba se eme hantle le mokokotlo o bolokehile ha o tsamaea joalo ka bohloeki, jerk, snatch le high bar back squats." "Empa hang ha e robehile, e bōpa leoto la hao, e etsa hore e be le mekhoa e metle haholo bakeng sa seeta se nang le serethe."

Lieta tse Molemohali tsa Boikoetliso bakeng sa ho Squatting Tebileng: Adidas Adipower Weightlifting II Shoe

E Reke: Seeta sa Adidas Adipower Weightlifting II, $ 200, adidas.com

Seeta se seng bakeng sa motho ea phahamisang boima, seeta sena se na le serethe se phahamisitsoeng se tla u fa mokhoa o ntlafalitsoeng oa ho boloka sefuba se eme hantle le mokokotlo sebakeng se sireletsehileng bakeng sa ho hloekisa squat, squats back, le squat snatch, ho bolela Olson. Empa le hoja li tsitsitse, li boetse li bobebe, li potlakile ebile lia hlaka. Hlokomela feela hore boholo ba sehlahisoa sena bo nkoa e le "unisex," 'me basali ba lokela ho theola boholo ba halofo ho isa ho halofo. (U batla khoeli e felletseng ea mananeo a matla? Leka leano lena la libeke tse 'ne tsa koetliso ea matla bakeng sa basali.)

Lieta tse Molemohali tsa Boikoetliso bakeng sa ho phahamisa boima: Reebok WIT Lefa Lifter II

E Reke: Reebok WIT Legacy Lifter II, $200, reebok.com

"Seeta sena se setle haeba u leka ho ntlafatsa ho behoa ha serethe ho squat ea hau. E na le serethe se phahamisitsoeng e le hore u ka tsepamisa mohopolo ho behoa ha letheka, lengole le leoto le loketseng nakong ea karolo ea eccentric le concentric ea squat, "ho bolela Adrian Williams. , motsamaisi oa koetliso Tone House, New York City. Hape, hello Velcro!

Hang ha u se u itokiselitse, sheba mekhoa ena ea boikoetliso eo mosali e mong le e mong a lokelang ho e tseba. Nakong e tlang ha o haelloa ke tšusumetso, sheba feela melemo ena e 11 ea bophelo bo botle ho phahamisa boima. Ho lebohile nna.

Tlhahlobo bakeng sa