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Pāʻani Delta

Hele Wā Overhead

Nā hana Crossfit

5K 0 06.03.2017 (hoʻoponopono hou: 31.03.2019)

ʻO Barbell Overhead Walking kahi hana hoʻoikaika kino e hana pinepine ʻia e nā mea hoʻokūkū CrossFit ʻike. Hana ʻia ka hoʻoikaika kino me ka pahuhopu e hoʻonui i ka hoʻohui ʻana o ka ʻaʻaʻi a me ke ʻano o ke kaulike, kahi e kōkua nui ai i ka hana ʻana i nā jerks kaumaha a me nā jerks, "nā hele wāwae mahiʻai", ka hoe hoe a me nā mea ʻē aʻe. ʻO nā wahi hele wāwae i luna ka mea koʻikoʻi nui loa ma ka quadriceps, nā mākala gluteal, nā extensors spinal and a me nā io nui, a me kahi nui o nāʻiʻo paʻa.


ʻOiaʻiʻo, he kaulike ke kaumaha o ka pā, ʻaʻole kēia kahi hana a mākou e hoihoi ai i ka hoʻonohonoho ʻana i nā moʻolelo mana, ʻaʻole au e koi aku i ka hana ʻana me kahi kaupaona ma mua o 50-70 kg, ʻoiai no nā mea ʻaleʻa ʻike. ʻOi aku ka maikaʻi e hoʻomaka me kahi pā kau ʻole a hoʻonui iki i ka kaumaha o ka papahana.

Eia nō naʻe, e hoʻomanaʻo i ka wā e hele wāwae ana me ka barbel ma luna o kou poʻo, hoʻonoho ʻoe i kahi ukana axial nui ma ka iwi kuamoʻo, no laila, contraindicated loa kēia hana no ka poʻe me nā pilikia hope. I mea e hōʻemi ai i ka hōʻeha i ka ʻaoʻao lalo a me nā hono o ke kuli, koi ʻia e hoʻohana i kahi kāʻei haʻuki a me nā ʻūlū.

ʻEnehana hoʻoikaika kino

ʻO ke ʻano no ka hana ʻana i ka hele wāwae ʻana me kahi barbel ma luna e like me kēia:

  1. E hoʻokiʻekiʻe i ka pā ma luna o kou poʻo i nā ala āpau e kūpono iā ʻoe (kāʻili, hoʻomaʻemaʻe a me ka jerk, schwung, kaomi pūʻali, a pēlā aku.). Laka i kēia kūlana me kou kuʻekuʻe lima i hoʻonui ʻia. E hana i kahi lordosis liʻiliʻi ma ka hope i lalo e mālama pono i ke kūlana o ka pahu.
  2. Ke hoʻāʻo nei ʻaʻole e hoʻololi i ke kūlana o ka barbel a me ke kino, hoʻomaka e hele i mua, e nānā pono i mua.
  3. E hanu ʻoe penei: hana mākou i ʻelua mau hanana i ka manawa o ka inhalation, a laila 2 mau kapuaʻi i ka wā o ka hanu ʻana, e hoʻāʻo nei e haʻalele ʻole i kēia wikiwiki.

Nā mea hoʻomaʻamaʻa Crossfit

Lawe mākou iā ʻoe i ke koho ʻana o kekahi mau ʻano hoʻomaʻamaʻa crossfit e komo ana me ka bele ma luna o kou poʻo.

alemanaka o nā hanana

huina hanana 66

E nānā i ka wikiō: Recording Drums: Stereo Overhead Techniques (ʻAukake 2025).

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