CrossFit Zochita. CrossFit - zolimbitsa maofesi. CrossFit atsikana

CrossFit tsopano kupeza kutchuka pakati sporstmenov. Kwa anthu amene si ndithu kudziwa chomwe icho chiri, tidzayesetsa kukuuzani mwatsatanetsatane za mbali zonse za masewera.

CrossFit Kodi

Ndi maphunziro mapulogalamu osiyanasiyana, tidzakhala posapita nthawi kuona zotsatira za ntchito yovuta: kuchuluka mphamvu, kupirira, minofu kukula. Mwachidule - timakhala ndi mawonekedwe bwino thupi. Komabe, kusamuka kwa mutu wa nkhaniyi. Ndiye kodi CrossFit? CrossFit - zonse zosiyanasiyana, magulu zinchito anaphedwa mwamphamvu mkulu (kutanthauza kuti: mosalekeza kusinthasintha, zinchito kayendedwe, kuthamanga pa mwamphamvu mkulu). Mfundo tanthauzo limeneli ndi malongosoledwe kwa maphunziro amenewa, pamene tonse atatu zigawo zikuluzikulu pamwambapa. Tiyeni tsopano tione iwo mwatsatanetsatane. Tiyeni tipite!

inanso

Kumene, poyamba pa zonse zosiyanasiyana ndi inu magulu athu amagwirira ntchito. Pamodzi ndi iwo, kusintha kulemera, pamene akupuma ndi kuyendera holo, zida, ndi zina zotero. D. Zitsanzo zikhoza kukhala enanso ambirimbiri amene amatsogolera, choncho kulemba angapo nkhani. Choncho, ngati inu Mwachitsanzo, wokongola kwambiri kuchita mzati (benchi atolankhani, atolankhani asilikali, etc ..), Kenako uyese kuti kayendedwe chomwecho, koma ndi dumbbells. Mukhoza kusintha chipinda kuyendera. Mwachitsanzo, lero mukonza pa 6 koloko madzulo ndi m'mimba zonse, koma pang'ono otopa ntchito. Kenako uyese mawa kupita ku maphunziro m'mawa, ndipo mudzakhala kusiyana kwake, ndiponso osati chakuti zoipa. Inde, tinali kunena za? Kuti mugwire maphunziro awiri pa misanje osiyana pamwamba pa nyanja - ndipo mudzakhala kusiyana kwambiri. Pomaliza, zimasiyana maphunziro amang'amba wanu (3H2H3, 5x2, 1x1), amenenso zambiri zosiyanasiyana moyo wanu maphunziro. Ambiri, yesani kusewera ndi zonsezi, chifukwa kwenikweni n'zomveka.

mkulu mwamphamvu

Ponena za mkulu-mwamphamvu, ayenera n'komwe ndi kuchita njira, chifukwa choyamba muyenera kuphunzira kuchita zinthu, ndi pite ku maphunziro apamwamba kwambiri. Woterowo masewera kukula kwa minofu misa ndi mphamvu phindu kupita mofulumira kwambiri, koma monga tanenera poyamba, m'pofunika kutsatira moyenera ntchito luso.

zinchito kayendedwe

Kodi kudziwa zinchito kayendedwe, ndi zomwe sizikuyenda? Ndipotu, zonse ndi losavuta: ngati ife tingakhoze kungoloŵerera kwambiri kulemera pa kutali kwambiri, lamulo ndi zinchito. M'mawu ena, izi ndi kayendedwe kuti kukhala mphamvu zathu zoopsa. Childs, kuphatikizapo samatha makina zosiyanasiyana zokambirana komanso anyonyomala. Monga mukuonera, ndi chifukwa cha Zochita zofunika kwambiri. CrossFit sakhala ndi chiwerengero cha kukweza zinchito kuti kukongola ndi ambiri Zochita zina pa simulators zotumphukira, chifukwa iwo alibe kusunga malamulo zofunika (mulibe osiyanasiyana zambiri za kayendedwe, palibe "kuphulika" mphamvu, etc.).

zosiyanasiyana zokambirana

Kuyamba kuchita masewera olimbitsa thupi disassemble ndi zinthu kunja (a W), chomwe ndi mitundu yonse amakhala ndodo (tingachipeze powerenga, "sumo", Romania), makina kokoka, anyonyomala, mpweya, komanso Zochita zolemera ndi dumbbells. Kwa gulu ili ife monga Zochita zikuluzikulu. CrossFit ali chimodzimodzi gymnastic (G) ndiponso masewera olimbitsa thupi ndi Mipikisano (M). Zoyambazo zikuphatikizapo izikhala ndi kulemera awo zitsanzo za zimenezi mitundu yonse ya Chikoka akuluakulu, posambira ndi zambiri. Nthawi zambiri zimagwirira ntchito pa masewera othamanga ndi bwalo masewera otchedwa Street kulimbitsa thupi. Gulu zolimbitsa thupi Mipikisano ndondomeko ndi otchedwa "cardio": kuthamanga, kusambira, kudumpha chingwe, kupalasa, kupalasa njinga ndi ena.

mapulogalamu

Monga ulamuliro, mapulogalamu CrossFit gawo couplets, atatu ndi chippers. Couplets anali ophatikizana zoyenda awiri osiyana 1 superset. Mwachitsanzo, mukhoza kutenga zolimbitsa aliyense wa W (ntchito zolemera), ochilumikiza ku zovuta ndi gulu iliyonse ya G (gymnastic) - WG. Ngati mukuganiza ife tiri nawo patsogolo pathu ndi chisankho ndithu kaphatikizidwe (WG, WM, GM), kuganizira yaikulu zolimbitsa thupi mtundu uliwonse (amene angathe pamodzi MM, ww ndi GG).

Inu. The atatu - osakaniza kayendedwe 3 osiyana. Ife sitikhala kunena zambiri za izo, ife tikuganiza aliyense sadzakhala zovuta kuwerengera 27 zotheka osakaniza zonse zokambirana.

Pomaliza, mtundu otsiriza mapulogalamu - ndi Chipper (Chipper), imene imakhudza osakaniza 4 ndi zambiri kuyenda. Ndi lolemera ndithu mndandanda zokambirana pamene mukuchita kwathunthu 30-50 kubwereza zokambirana 4 kapena kuposa, amene poyamba kwambiri kuzunzidwa ndi mapeto a kulimbitsa thupi ndi. Chipper zothandiza kuchita nthawi, koma patsogolo ukhalebe couplets ndi atatu.

CrossFit atsikana

Ine ndikuganiza aliyense mtsikana kuyesera thupi lace mwakale, kuti apange dongosolo wanu omasuka kwambiri. Komabe, pamene kuyendera olimba zibonga, atsikana ambiri kuyamba kuphunzitsa zolemera wofooka ndi ofooka pa masewero olimbitsa chimene chimapangitsa zotsatira pang'ono kapena ayi. Inde, kulemera ali penapake yafupika, koma ndi mtengo wa makina mtima, osati maola ambiri maphunziro. Kotero kuti limatanthauza CrossFit kwa akazi? Choyamba, maphunziro adzapanga inu toned ndi othamanga. Ndipo sizitanthauza kuti mudzakhala zazikulu ngati bodibildershi akatswiri. Osachepera mafuta ndi mawonekedwe abwino thupi lonse - ichi ndi chifukwa cha maphunziro. Kachiwiri, makalasi CrossFit kuwonjezera achinyamata mafupa anu, komanso kuchepetsa mosavuta choipa. Pomaliza, iyi ndi njira kulera kudzidalira.

Koma kodi Zochita zabwino kwa akazi? mndandanda angakhale monga kutsogolo / anyonyomala mpweya, lunges, "burpee" Kankhani, "tsonga," mitundu yonse ya amazipotokola kwa atolankhani, raznozhka, "yopingasa mipiringidzo", tilimbikire dumbbells, cardio (makamaka adzakhala akuthamanga ndi kupalasa njinga / njinga), kulumpha-s "kubala gait" ndi benchi / kuima ndodo. Izi chikukwanira yachibadwa mtsikana amene amafuna kupeza thupi wokongola. Kumene, mungachite Zochita zina.

CrossFit kunyumba

Tsopano tikambirana mmodzi wa mapulogalamu maphunziro cholinga mwachindunji amachita kunyumba, yokonzedwa ndi munthu wothamanga wotchuka CrossFit Lauren Plumey. Kuyamba kuphunzitsa muyenera chimodzi yaing'ono: 2-5 mapaundi dumbbells akazi ndi 8-12-makilogalamu kwa amuna (kapena zambiri - malingana ndi maphunziro thupi) ndi benchi / kabati. Ndizo zonse.

Ife tsopano lino Zochita. Pomwepo kunena, kuti mlungu uliwonse muyenera kuwonjezera nthawi ya thupi, kuwonjezera katundu. Podzuka kwa mphindi 40-60 maphunziro yogwira, mukhoza kuganiza kuti mwagwira pamwamba. kangati ayenera kukayezetsa maphunziro? Funso ndi umboni ndithu, koma njira yabwino adzakhala 3-4 nthawi sabata. Chabwino, timayamba kuphunzira chilango "CrossFit". Maofesi chifukwa cha zimene kunyumba.

1. Mahi ndi dzanja limodzi. Ntchitoyi amagwiritsa ntchito matako, miyendo, kumbuyo, mikono ndi mapewa. Muyenera kuchita waika 2-4 8 reps pa chilichonse dzanja.
2. Chimbalangondo ndi gait. Ntchitoyi amagwiritsa ntchito thupi lanu lonse. Photo kuphedwa mukhoza kuona pansipa. Kuchita masitepe 30 nthawi iliyonse olimbitsa thupi omwe adzakhala kwambiri kulimbitsa thupi lanu.
3. Mahi ndi manja onse awiri. Ntchitoyi amagwiritsa ntchito matako, miyendo, kumbuyo, mikono ndi ABS. Kuchita waika 2-4 8 kubwereza.
4. Lunges ndi dumbbell a. Ntchitoyi amagwiritsa matako, miyendo, manja ndi ABS. Kuchita waika 2, alternating miyendo ndi kusintha mkono ntchito pakati pa chilichonse.
5. Link ndi dumbbells mu sumo. Njira iyi ikukhudza miyendo, matako, kumbuyo, mapewa ndi kukongola. Mundisonyeze waika 2.
6. Kulumpha kudutsa bokosi. Njira iyi ikukhudza miyendo ndi matako. Kodi 6-8 kudumpha nthawi 1-2 pa kulimbitsa thupi.
7. Akusunsa pa dzanja mu L-udindo. Njira iyi ikukhudza manja, chifuwa, matako ndi kumbuyo. Photo ntchito, onani pansipa. Kodi waika 2 pazipita.

Mudzazindikira mwa kuchita Zochita izi, CrossFit kunyumba - awa alipodi. Ngati inu kuchita nthawi zonse, chikhulupiriro chabwino, ndiye mudzafika ngati mawonekedwe abwino, koma onetsetsani kuti kukhala zoyenera / toned. Mukhozanso kuganiza kuti zimenezi zolimbitsa otchuka mu CrossFit monga "burpee" ( "Burpoe"), kumaonjezera kupirira ndi mphamvu zachiwawa minofu yanu. Musaiwale za cardio kokoka, ndi zina mwamsanga pamene pali nthawi zapadera, mtunda, kapena kuyendetsa njinga kwa mphindi 15-20. Potsatira ndondomeko imeneyi, ndi malangizo athu, mukhoza kuyamba kuchita CrossFit kunyumba. Wokhulupirira timapangira sipekitiramu timapereka pansipa. Tiyeni tipite!

Pulogalamu yophunzitsa CrossFit

Ife kale analemba kuti CrossFit ndi chimodzi mwa zinthu zofunika kwambiri - kusintha, choncho pulogalamu umodzi sangakhale. Kotero, tsopano timapereka zingapo zimene mungachite kuti workouts limene lidzayenere othamanga aliyense nawo masewera monga CrossFit. Zochita kwa oyamba ndi akatswiri patsogolo kwambiri zimakhala zomwezo, ndipo potero tidzakhala sayang'ana zolimbitsa yosavuta zovuta.

Yankho 1: Pakuti pulogalamu popanda nthawi

Apa tionanso ndi Zochita pang'ono kuchokera Gulu G: Chikoka akuluakulu, kukankha akuluakulu ndi kulumpha. Aliyense triset ayenera limodzi ndi kubwereza 10 cha chikoka akuluakulu, 20-TH kubwerezabwereza Kankhani akuluakulu ndi 20 TH leaps. Zonsezi ndi njira lalikulu la 3 Zochita tingachite popanda kupuma (ngati pulogalamu wolemera kwambiri, n'zotheka kuchepetsa kayendedwe ka aliyense 5 kubwereza kapena kuphwanya njira m'magulu 2). Kungochita 3-6 likuyandikira. Ichi ndi chimodzi mwa zinthu banal, koma ambiri wogwila ziwembu, chifukwa amatichititsa ntchito 3 gulu lalikulu minofu (miyendo, chifuwa ndi kumbuyo). Komabe, ngati mukuona kuti katundu wofooka kwambiri moti thupi, inu mukhoza kuwonjezera 2-3 masewero olimbitsa thupi, kuchepetsa kukukhala kwa 3-4. Zochita izi zingakhale: posambira, kukweza miyendo kwa womkanikizawo, atapachikidwa pa bala, kukhala akuluakulu (mungathe ndi dumbbells), ndipo zosiyanasiyana cardio (kuthamanga, kudumpha chingwe, etc.). Monga kale, kuchita masewera olimbitsa mmodzi, 10-20 kubwereza. Akhoza kuswa Zochita zonse 5-6 kwa amene adzabweretse 2, koma musati kuphatikiza Zochita 2 zimawachitikira chimodzimodzi minofu gulu (samachita pamodzi pushups ndi posambira, kudumpha ndi anyonyomala, ndi zina. N.).

Yankho 2 pulogalamu ntchito holo

Choncho, kodi waika 5 zokambirana 5:

• anyonyomala (10 Kupeleka.);
• benchi atolankhani (10 Kupeleka.);
• Ndodo ndodo mu otsetsereka (10 Kupeleka.);
• kukankhira akuluakulu (10 Kupeleka.);
• masekondi 30 ndi chingwe (10 kapena kupatsila. "Burpoe").

Monga tidanena kale, musati agwirizane mu njira imodzi womberani, anakakamizika ntchito chimodzimodzi minofu gulu. Kuti izo bwino, timasiyanitsa magulu otsatirawa:

• "Kuyendetsa" (osiyanasiyana Kankhani-ndodo makina atagona ndipo ataimirira, etc ...);
• "Kukoka" (mkulu adaponya ndi kukoka);
• "Mapazi" (lunges, anyonyomala, etc ...);
• "Cardio" (kuthamanga, kupalasa, kudumpha chingwe, ndi zina zotero. D.).

Nthawi zonse agwirizane ntchito ya magulu 2 osiyana.

Yankho 3. ZOCHITA ndi yeniyeni CrossFit

1. Squat zolemera (20 Kupeleka.) / Link dumbbell akuluakulu (10 Kupeleka.).
2. Raznozhki ndi dumbbells (15 Kupeleka. Mbali).
3. Burpoe (10) / Nyamuliranani penetrant.
4. Sitap atolankhani (15-20 Kupeleka.).

Ndipo kwa kusintha kuti:

1. Benchi atolankhani (Kupeleka 10-15.).
2. Kupita ku kapamwamba pa manja molunjika, ndi cholinga pa nsanja (10 Kupeleka).
3. The kudumpha "Raznozhka pa digiri" (15 Kupeleka. Aliyense).
4. Hoisting maondo pansi (V-Nyamulani) (15 Kupeleka.).

Kotero inu mukudziwa chimene CrossFit. Chitani maofesi zomwe ife pamwambawo, muyenera kuchita zonse, ndipo inu ndithu kusintha mudzayenerere.