Bula Sefuba, Morao, le Hips Ha U Pata
Borokho, kapa Gymnastics Bridge , ke boikoetliso ba bohlokoa bakeng sa ho ntlafatsa ho fetoha ha maemo bakeng sa ts'ebetso e atlehileng ea li- kettlebell tse ngata, haholo-holo bakeng sa li-exercice tse sebelisang kettlebellbell tse peli.
Li-exercising tse peli tse hloekileng , Press, Push Press, le Jerk, li-flexible tsa hip tse matla le mesifa ea mokokotlo e lokela ho lelefatsa e le hore li tšoare kettlebells sebakeng sa stack Rack ntle le ho senya.
Ho phaella moo, mesifa e ka morao le sefubeng e lokela ho lelefala e le hore e khone ho eketsa motlakase o lekaneng nakong ea khefu ea Jerk le Push Press, ha kettlebells e qala holimo holimo ho tloha torso. Hape, ho tsitsisa kettlebellbell tse peli ka holimo ka mohato oa ho lokisa / ho lokisa ho hloka mekhoa e metle ea mesifa ea mahetla a mahetleng, sefuba le morao ka morao. Haeba ho se na phetoho e lekaneng ha ho e-na le li-flexible letheka, sefuba, lesapo la mokokotlo le lesela la mahetla, e setseng e tšoara kettlebells haholo ka matla a matsoho, 'me seo se tla lebisa ho mokhathala o potlakileng le liphello tse mpe. Sebelisa Borokho nako le nako ho ithuta ho atolosa 'mele tlas'a mojaro, kahoo o tšehetsa kettlebells ka mahlahahlaha a mangata a mamellang, e le hore matsoho a fokolang a fokolang a ka phutholoha ha mesifa e matla haholo le maoto a ka khona ho etsa boholo ba tsona. mosebetsi, ka hona o fana ka tšehetso e eketsehileng 'me e lebisa ho pheta-pheta ho eketsehileng (le boemo bo phahameng bo fokolang).
Kaha batho ba bangata ba tiile haholo ka ho lekanngoa ha li-flexible le trunk extensors (mesifa e tsamaeang hamorao ho ea mokokoting), Borokho bo lokela ho etsoa ka mehato e tsoelang pele, e lumellang hore butle-butle, ntlafatso e sireletsehileng ea ho fetoha ha maemo.
Tsela ea ho ikoetlisa le ho ntlafatsa Borokho ka mekhahlelo ena ke ena:
Bothata ba Motheo
Robala setulong sa hao ka maoto le maoto a kobehile.
Tšoara lirethe tsa hau fatše 'me u phahamise pelvis ea hau e le holimo holimo kamoo u ka khonang. Tšoara lirethe tsa hau ka thata fatše 'me u lebise palo ea hao leboteng ka morao ho uena, e le hore mokokotlo oa hao o thehoe borokho, ho pota-potile. Qoba ho phunyeletsa mokokotlo, o ka bakang bohloko le kotsi, ha mokokotlo o sa lokela ho hatelloa mona, o lelefalitsoe. Theha borokho, eseng monyako o koalang. Lula mahetla 'me u shebe fatše fatše. Tšoara sebaka sena se lekaneng bakeng sa metsotsoana e 30-60 ha u ntse u tsamaea butle, u phefumoloha haholo.
Ho koahela lipakeng
E le hore u tsoele pele ka tsela ea motheo, beha liatla tsa fatše fatše ho ea ka ntle ho hlooho ea hao ka menoana e lebisang leboteng ka morao ho uena le likhahla tse phahamisang holimo. Sena se tla hloka phetoho e lekaneng mahetleng le sefubeng e le hore u ka beha matsoho fatše fatše. Haeba fatše holim'a metsi ho le boima, beha sepate kapa lisebelisoa tse ling tse bonolo tlas'a hlooho bakeng sa tšireletso. Etsa botsitso ka matsoho mme u behe hlooho ka holim'a hlooho. Ho tloha sebakeng sena sa pele, sebedisa hlooho ea hlooho, matsoho le maoto e le li-wedge tse sebelisetsoang ho hatella fatše, 'me u phahamise pelvis ea hau ka hohle kamoo ho ka khonehang.
Joalokaha pele ho moo, etsa bonnete ba ho supa konopo ea mpa ka leboteng ka mor'a hao ho ea borokho, 'me u qobe ho phutha mokokotlo joaloka lehlaka la monyako. Tsoelo-pele ea metsotso e 30-60 e tšoara.
Ho kopa ka holimo kapa Borokho ba Gymnastic
E le hore u tsoele pele ho feta, qala ho tloha sethaleng se pakeng tsa borokho, phahamisa hlooho fatše 'me u hatelle ka matla matsohong ho atolosa matsoho ka botlalo, ho ikemiselitse ho otlolla lihlopha. Sebelisa maoto a hao hore o khutlise 'mele oa hau ha u phahamisa sefubeng' me u otlolle likhahla tsa hau. Ponahalo ea ho qetela ea boemo bona ke ho ba le matsoho ka bobeli le maoto ka bobeli a atolositsoe ka botlalo, ho se na likhahla mahetleng kapa mangole.
Ho hloka phetoho e kholo ea mokokotlo, mahlaseli a hip, mahetleng le sefuba ho kenella borokho bo nepahetseng le ho ntlafatsa borokho ho tla u thusa haholo ho fumana boemo bo botle ba rack.
Tsoelo-pele borapeling ba borokho bo koetlisitsoeng ka bohlale. Qala ka lintho tse ka sehloohong 'me u sebetse hanyane ka hanyane ho ea pele, u se ke ua qobella ho tsamaea le ho ela hloko ho phefumoloha, u se ke ua tšoara moea oa hau. Ha u ntse u ka phutholoha kelellong ea hao le ho phefumoloha, ho tla ba bonolo hore mesifa ea hao e phutholohe 'me eu nolofalletse ho nka maemo. Ka mokhoa o tloaelehileng oa borokho o fapaneng, mosebetsi oa kettlebell o habeli o tla phutholoha ebile o behe litholoana.