Core Functional Position: The "Ultimate Core Tool" bakeng sa Koetliso ea Matla
Sesebelisoa sa ho qetela sa ho lekanya matla a mesifa a felletseng, le ts'epo ea mantlha bakeng sa "metsamao ea khauta e kopantsoeng" joalo ka li-squats, li-deadlift, le likhatiso tsa benche. Ke sesebelisoa sa bohlokoa bakeng sa baatlelete ba hloahloa le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele ho tlola meeli ea matla, ka litlamorao tsa boikoetliso tseo ho leng thata ho li pheta ka lisebelisoa tse ling.
E kopanya mefuta e sa lekanyetsoang ea phetoho ea mojaro le ho feto-fetoha ha maemo. Ka ho kenya kapa ho tlosa li-weight plates, e ka khona ho ikamahanya le maemo ka botlalo-ho tloha ho 10kg ho isa ho 300kg, ea khotsofatsa litlhoko tsa ba qalang ho qala ka ho sesa, ho haha mesifa e tsoetseng pele, le koetliso e boima{4}, e koahelang lipakane tse ngata tse kang mesifa ea hypertrophy, matla a feletseng, le matla a ho phatloha.
The king of performance ka botlalo{0}}ka koetliso e hokahantsoeng ea sehlopha sa mesifa. Ka ho sebelisa-maqhama a ho kopanya matla a mangata, e kenya tšebetsong lihlopha tse kholo tsa mesifa tse kang sefuba, mokokotlo, maoto, le mokokotlo, hammoho le mesifa e tsitsitseng e tebileng. Boikoetliso ba eona bo phahametse haholo-sesebelisoa se le seng, se etsang hore e be sesebelisoa sa mantlha sa ntlafatso ea 'mele.
Liphetoho tse ruileng le tse sebetsang tsa motsamao. Ha e ts'ehe feela metsamao ea mantlha ea motsoako empa hape e hlahisa metsamao e ikhethileng joalo ka mela ea li-barbell le matšoafo. E ka etsisa matla a lipapali tsa letsatsi le letsatsi-ea hlahisa mekhoa, ea ntlafatsa haholo khokahanyo le tšebetso ea liatleletiki.
Tlhaloso ea Lihlahisoa
Letšoao la mantlha la tlhophiso e tloaelehileng maemong ohle. Ho tloha sebakeng sa matla sa libaka tse kholo tsa boikoetliso ho ea ho litsi tsa koetliso ea litsebi, barbell ke tlhophiso ea mantlha ea mantlha. Ho phethahala ha litlhaloso tsa eona ke sesupo sa bohlokoa sa botsebi ba sebaka.
E tsamaisa nts'etsopele ea lisebelisoa tse tšehetsang ecology. Lisebelisoa tsa peripheral tse kang li-squat racks, libenche tsa khatiso ea benche, li-racks tsa polokeho le lipoleiti tsa boima li hahiloe ho pota-pota barbell, ho etsa tsamaiso e feletseng ea lisebelisoa tsa koetliso ea matla e tšehetsang maemo a mantlha a koetliso ea matla a setsebi.
Theko ea mantlha e sebetsang ea likhopolo tsa koetliso. Likhopolo tse ka sehloohong tsa ho ikoetlisa tse kang "progressive overload" le "compound movements first" kaofela li nka koetliso ea "barbell" e le mokhoa oa mantlha oa ts'ebetso, tse susumetsang haholo tsamaiso ea koetliso le thuto ea ho ikoetlisa indastering ea boikoetliso.
Borokho lipakeng tsa boikoetliso le boikoetliso ba sechaba. E sebetsa e le lisebelisoa tsa mantlha tsa lipapali tsa tlholisano tse kang ho phahamisa boima ba 'mele le matlalifting, hape e kopana le litlhoko tsa sechaba bakeng sa ho aha mesifa, ho bopa le ho ntlafatsa boikoetliso ba' mele. Tlhokomeliso ea eona e tlamahane ka botebo ho botsebi, e etsa hore e be letšoao la bohlokoa ho khetholla ba qalang ho ikoetlisa ho tloha ho batho ba chesehang ba tsoetseng pele.
Phapang ea Motheo le Litlhaloso
Ho arola ka Sepheo:
Li-barbell tse tloaelehileng li bolelele ba 2.2-2.8m, bophara ba 28-30mm le bokhoni ba ho jara moroalo bo fetang 1500kg, tse loketseng bakeng sa ho phela hantle khoebong le koetlisong ea litsebi; li-barbell tse khutšoane li bonolo ho sebetsa, li loketse ba qalang le koetliso ea mesifa ea lehae; li-barbell tse khethehileng li kenyelletsa li-squat bar le li-bars tsa khatiso tsa benche tse nang le ts'ebetso e lebisitsoeng.
Classification ka Weight Plate Material:
Lipoleiti tsa khoebo-ke boholo ba tšepe e entsoeng ka tšepe kapa rabara-e koahetsoeng, e tšoarella nako e telele, 'me e khutsitse, ka boima ba ho tloha ho 1.25kg ho isa ho 25kg; Lipoleiti tsa lapeng{{4}ke boholo ba polasetiki e nang le boima ba samente kapa lisebelisoa tsa PU, tse bitsang chelete e ngata{{5}e sebetsang hantle ebile ha li na monko, tse boima ho tloha ho 0.5kg ho isa ho 20kg.
Li-Parameters tsa Lintlha tsa Bohlokoa:
Li-bars tse tloaelehileng tsa Liolimpiki li boima ba hoo e ka bang 20kg, ha litšepe tsa basali li le boima ba 15kg; bar shaft ha e na-matshwao a sa thelleng le a bophara ba ho tshwara; lipoleiti tsa boima li tsitsitsoe ka li-clip/latches ho netefatsa polokeho ea koetliso.
Melemo ea Bohlokoa le Boleng
Phetoho e Fetohang ea Mojaro:
E ka feto-fetoha ka bolokolohi ho tloha ho 10kg ho ea ho 300kg, e ikamahanya hantle le ba qalang, kaho ea mesifa e tsoetseng pele, le katleho ea matla a setsebi, e tšehetsang koetliso ea "moroalo o tsoelang pele".
Bokhoni bo Hlollang ba Koetliso:
E shebane le ho sisinyeha ha metsoako, e kenya tšebetsong lihlopha tse kholo tsa mesifa le mesifa e tsitsitseng e tebileng, ka koetliso e sebetsang e fetang hōle{0}}sesebelisoa se sebetsang.
Boemo bo felletseng{{0}le{1}}ka ho Fetela{1}ka baahi:
E koahela libaka tsa boikoetliso ba khoebo, libaka tsa boikoetliso ba lapeng, joalo-joalo, tse loketseng ba qalang, baatlelete ba litsebi, le batho ba ntlafatsang bophelo ho khetha mojaro o nepahetseng.
Mekhoa e Sebetsang ea Motsamao:
Mekhoa ea ho sisinyeha e haufi le ho hlahisa matla a letsatsi le letsatsi, ho ntlafatsa tšebelisano-'moho le lipapali tsa liatleletiki, ho finyella lipakane tse ngata tse kang ho haha mesifa, ho bōpa le ho koetlisa tlhōlisano.
Maemo a Konokono a Kopo
Kaho ea mesifa le Koetliso ea Matla:
Tmetsamao ea metsoako e kang li-squats le likhatiso tsa benche, koetliso ho 8-12 reps ka sete ho khothaletsa kholo ea mesifa le ho matlafatsa matla a felletseng.
Boikoetliso ba 'Mele le Koetliso ea Matla a Phahlollang:
Ho sebelisa boima bo boima ka li-reps kapa metsamao e tlase joalo ka li-barbell cleans ho ntlafatsa matla a ho phatloha ha mesifa le bokhoni ba ho hira methapo ea kutlo.
Koetliso ea Motheo le Tsosoloso:
Batho ba qalang ho itloaetsa ho itloaetsa ho sisinyeha ka mokhoa o se nang letho, athe batho ba hlabollang batho ba sebelisa koetliso e tlase- g ho matlafatsa botsitso ba manonyeletso le taolo ea mesifa.
Lintlha tsa Theko le Tšebeliso
Theko ea Mahlale:
Bakeng sa maemo a khoebo, khetha libara tse tloaelehileng tsa Liolimpiki tse nang le-lipoleiti tsa boima tse felletseng; bakeng sa ts'ebeliso ea lapeng, khetha li-bar tse tloaelehileng kapa tse khutšoane ha ho hlokahala, u etelletse pele-li-shaft tse sa thelleng le lithapo tse sireletsehileng.
Tšebeliso e Sireletsehileng:
Ba qalang ba lokela ho qala ka ho tseba metsamao e tloaelehileng; Koetliso e boima-e hloka tlhokomelo kapa liraka tsa ts'ireletso ho qoba ho tsikinyeha ha letsoho ho feta{1}}
Tlhokomelo:
ka mor'a koetliso, kamehla hlahloba ho tiea ha latch, qoba ho ngoapa lipoleiti tsa rabara, 'me u li boloke sebakeng se omileng le se nang le moea o motlakase.
Joalo ka e 'ngoe ea baetsi le barekisi ba li-barbell tse hloahloa ka ho fetesisa naheng ea China, re hlahisoa ka lihlahisoa tsa boleng bo holimo le theko ea tlholisano. Ka kopo, kholiseha ho reka li-barbell tse theko e tlaase tse rekisoang mona fekthering ea rona. Ikopanye le rona bakeng sa litšebeletso tse ikhethileng.