Melemo e mengata ea Wall Ball le 3 Phapang e kholo

Litaba

• Boikoetliso ba bolo ea mabota ke eng?
• U lokela ho sebelisa bolo ea mofuta ofe?
• Melemo ea bolo ea lebota ke efe?
• Boikoetliso bo tloaelehileng ba bolo ea mabota bo etsoa joang?
• Liphetoho tsa bolo ea lebota
• Lehlakore le lahlela
• Tsamaisetsa pele ka sekhukhu
• Khutlisa liphetoho
• Ntlha ea bohlokoa

Haeba u se u itokiselitse ho matlafatsa matla a hau, ho senya mokokotlo oa hau, le ho phephetsa mesifa e 'ngoe le e' ngoe 'meleng oa hau, joale re tla u suthela. Boikoetliso ba bolo ea lebota ke ts'ebetso e sebetsang, ea mmele o felletseng eo o ka e eketsang ho matla afe kapa afe kapa ho ikoetlisa ha pelo.

Khato ena ea ho phatloha hangata e etsoa e le karolo ea boikoetliso ba CrossFit. Leha ho le joalo, ka lebaka la sephetho seo e se hlahisang, boikoetliso bona bo se bo fumaneha litsing tse ngata tsa boikoetliso.

Tsoela pele ho bala ho ithuta haholoanyane ka melemo ea ho sisinyeha ha bolo ea mabota, mokhoa oa ho etsa boikoetliso bona ka polokeho, le phapang ea boikoetliso ba bolo e ka thusang ho ikoetlisetsa boemong bo latelang.

Boikoetliso ba bolo ea mabota ke eng?

Boikoetliso ba bolo ea lebota ke motsamao o matla o hlokang boiteko bo boholo ho tsoa mesifeng e mengata 'meleng oa hau.

E tsejoang hape e le lebota la bolo ea maoto, motsamao ona o hloka mesifa e matla 'meleng oa hau o ka tlase ho etsa squat ha mesifa ea' mele oa hau e ka holimo e etsa konteraka ea khatello ha o ntse o akhela bolo leboteng.

Ho etsa motsamao ona, o tla hloka phihlello leboteng le leholo le se nang letho le bolo ea lebota e boima. Boikoetliso bo tloaelehileng ba bolo ea lebota bo hloka hore o eme o shebile lebota. Leha ho le joalo, mefuta e fapaneng e fetola boemo ba 'mele oa hau ho phephetsa lihlopha tse fapaneng tsa mesifa.

U lokela ho sebelisa bolo ea mofuta ofe?

Boto ea leboteng e fapane le bolo ea meriana, e nyane, e thata, ebile e sa rereloa ho akheloa leboteng. E boetse e fapane le bolo ea slam, e boima, eo hangata e entsoeng ka rabara, mme e etselitsoe ho lahleloa fatše.

Ho khetha mofuta o nepahetseng oa bolo ha ho etse feela hore boikoetliso bo atlehe, empa hape ho o boloka o lokolohile likotsing. Re na le seo kelellong, ho sebelisa bolo e etselitsoeng boikoetliso bona ke tsela e molemohali ea ho tsamaea ha o ntša li-reps tse 'maloa.

Libolo tsa maboteng hangata li entsoe ka vinyl, e nang le mokato o kantle o etsang hore ho be bonolo ho o ts'oara. Li hlaha ka mefuta e fapaneng ea litekanyo, tse ka bang liponto tse 6 ho isa ho tse 20.

Ha ho tluoa tabeng ea ho khetha boima bo nepahetseng ba libolo tsa leboteng, ntho ea pele eo u lokelang ho e nahana ke mmele oa hau oa mantlha le o holimo. Bolo e lokela ho ba boima bo lekaneng ho etsa hore boikoetliso bo be thata, empa bo bobebe ho lekana hore bo se ke ba sekisetsa foromo ea hau.

Ka mantsoe a mang, qala leseli 'me u hatele pele ho bolo e boima ha u ntse u tseba motsamao. Ba qalang ba ka batla ho qala ka boima bo bobebe ba liponto tse 6 kapa tse 8, ha maemo a tsoetseng pele a ho ikoetlisa a ka batla ho leka liponto tse 10 kapa ho feta.

Melemo ea bolo ea lebota ke efe?

Boikoetliso ba bolo ea lebota bo fana ka melemo e mengata e fapaneng mme e sebetsa hoo e batlang e le sehlopha se seng le se seng sa mesifa 'meleng oa hau. E boetse e o lumella ho tsamaisa 'mele oa hau sefofaneng se seng le se seng sa ho sisinyeha - ho ea pele ho ea morao, ka lehlakoreng le leng le ka ho potoloha.

Boikoetliso bo tloaelehileng ba bolo ea mabota bo hira lihlopha tse ngata tsa mesifa, ho kenyeletsoa le tsa hau:

• li-quadriceps
• glutes
• mesifa
• morao
• sefuba
• mahetla
• biceps
• triceps
• mesifa ea mantlha

Boikoetliso ba lebota la squat bo eketsa lebelo la pelo ea hau, e etsa hore e be tsela e ntle ea ho ntlafatsa boikoetliso ba pelo le ho chesa likhalori. E boetse e thusa ho eketsa matla a hau a ho phatloha, e leng karolo e hlokahalang mesebetsing e mengata ea lipapali.

Hape, ho etsa mohato ona ho ka hlophisa tšebelisano ea hau ea mahlo le ho ntlafatsa tsebo ea hau ea ho lahla le ho nepahala.

Boikoetliso bo tloaelehileng ba bolo ea mabota bo etsoa joang?

1. Khetha bolo ea lebota e boima bo loketseng, 'me ue tšoare ka matsoho.
2. Ema ka maoto a mabeli ka pela lerako maoto a hao a le bophara ba letheka, menoana e kantle kantle.
3. Tšoara bolo ka sefubeng. Etsa bonnete ba hore o kenya litsoe tsa hao ka mahlakoreng a hau.
4. Kenya karolo ea hau ea mantlha ebe u pepeta bolo. Ha o ntse o pepeta bolo ka thata, o hloka hore mantlha le mahetla a hau a sebetse haholoanyane.
5. Qala karolo e tlase ea squat ha u ntse u boloka bolo ka sefubeng. Tšoaea fatše ho fihlela lirope tsa hau li tšoana le fatše.
6. Ebe u khanna 'mele oa hau ha u ntse u akhela bolo ka lehlakoreng le ka bang bophahamo ba limithara tse 8 ho isa ho tse 12. Lula u otlolotse matsoho. Keletso: Khetha sebaka sebakeng sena se shebiloeng, 'me u tsepamise mahlo moo ka nako eohle.
7. Tšoara bolo ka mor'a hore e qhale, boloka bolo e le sefubeng, 'me u lule fatše ho pheta boikoetliso.
8. Pheta makhetlo a 10-15 bakeng sa li-setsete tse 2-3. Kapa, ​​ipehele nako ka metsotsoana e 30 ebe u etsa tse ngata kamoo u ka khonang.

Liphetoho tsa bolo ea lebota

Lehlakore le lahlela

Phapang ena ea boikoetliso ba bolo ea lebota e fetisetsa 'mele oa hau lehlakoreng le leng bakeng sa motsamao o potolohang o phephetsang mokokotlo oa hau - haholo-holo likheo - sefuba le mahetla.

1. Tšoara bolo ka matsoho, liatla.
2. Ema o shebile leboteng, lehetla le letona le shebile leboteng, bohōle ba limithara tse tharo.
3. Kena maemong a squat, mangole a kobehile, bolo e le kantle ho letheka la hao le letšehali.
4. Ha o ntse o otlolla maoto hore o eme, otlolla leoto la hao le letshehadi, o potolohe mme o lahlele bolo leboteng.
5. Lula boemong bona ho ts'oara bolo. Khutlela boemong ba ho qala 'me u phete.
6. Etsa makhetlo a 10 ka lehlakoreng le leng.

Haeba motsamao ona o le thata haholo, qala ka ho chencha kutu e emeng. Tšoara bolo ka sefubeng, haufi le 'mele oa hau,' me u fetole 'mele oa hau ka ho le letona le ka ho le letšehali.

Tsamaisetsa pele ka sekhukhu

Bakeng sa squat e tebileng e sebetsang ho feta li-adductors, leka ho ea pele ka sekhukhu. Ka ho supa menoana ea hau, u thaotha mesifa ea kahare ea serope ebe u ts'epa matla a hau a matla.

Karolo e tsamaeang ka letsoho ea motsamao e hula li-biceps le sefuba.

1. Tobana le lebota, joalokaha eka u ikoetlisa kamehla ka bolo ea lebota.
2. Tšoara bolo ka matsoho, ebe u e beha pakeng tsa maoto.
3. Tsamaea sebakeng se pharalletseng.
4. Etsa li-glute, ema, 'me u lahlele bolo holimo leboteng.
5. Tšoara bolo ebe u thella ho ea sebakeng sa ho qala.
6. Pheta makhetlo a 10.

Khutlisa liphetoho

Tsamaiso ena e hloka matla a mantlha a mantlha le bokhoni ba ho potoloha ka mahlakore ka bobeli. Etsa liphetoho tse fapaneng feela haeba u tseba ho ikoetlisa ka lebota la mantlha, u na le litšitiso tse matla, 'me u khona ho tsamaea hantle' meleng.

Boikoetliso bona bo sebetsa mahetleng a hau, mokokotlo o kaholimo, li-biceps, sefuba, mokokotlo, li-quads, li-hamstrings le glutes.

1. Tšoara bolo ka matsoho, liatla, 'me mokokotlo oa hau o shebile leboteng.
2. Tloha leboteng ho fihlela bonyane u le bolelele ba 'mele. Mohlala, haeba u le bolelele ba limithara tse 6, etsa bonnete ba hore bonyane ho na le sebaka sa maoto a 6 lipakeng tsa hau le lebota.
3. Senya fatše, potoloha ka lehlakoreng le letona, 'me u lahlele bolo leboteng. U tla be u shebile lehetleng la hao le letona u lebile leboteng.
4. Tšoara bolo ka mor'a hore e theohe leboteng, 'me u phete ka lehlakoreng le leng.
5. Etsa makhetlo a 10 ka lehlakoreng le leng.

Ntlha ea bohlokoa

Boikoetliso ba bolo ea mabota ke mohato o mahareng ho isa boemong bo holimo o ka tlatsetsang boikoetliso bofe kapa bofe ba thupelo ea matla.

Ho sila lihlopha tse 'maloa tsa boikoetliso ba bolo ho ka matlafatsa sekhahla sa pelo ea hau, ho ntlafatsa boikoetliso ba pelo le methapo, mme ha fetola mmele oa hau hore e be mochini o silafatsang lik'halori. E ka matlafatsa le lihlopha tsa mesifa 'meleng oa hau.

Haeba o batla ho phephetsa mesifa ea hau ho ea pele, o ka leka mefuta e fapaneng ea squat e tloaelehileng ea bolo kapa butle-butle o eketsa boima ba bolo.