"CrossFit": ukubuyekezwa, nokuqeqeshwa kokubili amadoda nabesifazane

Ukuqeqeshwa "CrossFit" kuyinto uhlelo oluhlangene kokufaneleka. umdali Its Gregor Glassman. Ngo-2000, i-brand yabhaliswa ngaphansi kwegama CrossFit. Ngaphezu Glassman, umsunguli we sha abameli kanye Loren Dzhenay.

izinhlobo umzimba

Izibuyekezo Good "CrossFit" wathola ngenxa ezihlukahlukene enkulu umzimba. Lesi simiso sihlanganisa isikhawu ukuqeqeshwa, weightlifting, yokuzijwayeza, amandla nokuphakamisa nezinye umsebenzi.

Esinye isizathu sokuba ukuthi imibono emihle mayelana "CrossFit" kwaba iqiniso lokuthi lonke uhlelo promoutiruetsya hhayi nje isimiso Amazing, futhi njengoba umdlalo nomthelela wokuncintisana.

"CrossFit" okungukuthi kakhulu ethandwa e zokuzivocavoca. Isisetshenziswa ezingaphezu kuka-13 ezinjalo izikhungo ukuthi cishe ingxenye yezindawo lapho okungukuthi ku-United States. Ngaphezu kwalokho, lesi simiso umzimba esetshenziswa ukuqeqeshwa ngamunye nsuku zonke.

ukugxekwa

Abagxeki abaningi bathi ukuthi iprogramme kuhilela inqwaba ukunyakaza eliyingozi kungabangela ukulimala. abameleli brand zithi uhlelo luphephile ngisho Wabasaqalayo. Le nkampani futhi wathi ngokulandela imiyalelo ukuthi kukhona kwi-website ye-corporation, ubungozi bokulimala lingaphansi kakhulu.

Esinye isizathu Izibuyekezo ezingezinhle "CrossFit" kwaba isitatimende sohlelo baxgeki ukuthi usebenzise kungabangela ukuthuthukiswa rhabdomyolysis. Inkampani akazange aphike yokuthi ukuqeqeshwa angabangela isifo, kodwa futhi wawuthi lwamathambo imisipha necrosis kungadalwa nezinye, ngisho izivivinyo kakhulu elula.

zifiki

"CrossFit" kwaduma eminyakeni embalwa edlule, kodwa manje uhlelo has inqwaba yabalandeli. Bonisa zinikezwa kokubili abasubathi abanolwazi kanye Wabasaqalayo. "CrossFit" Wabasaqalayo ivumela ekhaya ukwamukela umthwalo njengoba e ukuzivocavoca, kodwa Amazing uqobo yakhelwe labo bantu abenza okokuqala.

I lizilolonga ibizwa ngokuthi "UCindy" futhi siqukethe emihlanu wokudonsa ups kubha, 10 push-ups 15 Hlala-ups ezinesisindo. Ubude Amazing okungukuthi 20 imizuzu. Okungukuthi, phakathi kuseyihora lesithathu isidingo ukwenza ngamunye izivivinyo ezintathu ngesikhathi.

Ukuqeqeshwa Okwesibili - "uHelen". Eyokuqala umsebenzi kuhilela 400-imitha Sprint phezu treadmill. Kulandele izikhathi 15 ukukhulisa isisindo, khona-ke kumelwe enze 12 wokudonsa ups kubha. Lokhu Amazing kuyafana "UCindy", it siqukethe umzimba ezintathu. Kodwa ngokungafani kuya "UCindy", ngesikhathi lapho zonke imizuliswano kufanele enze enkundleni imizuzu engu-20, "uHelen" kufanele azame ukuqeda ngokushesha ngangokunokwenzeka.

Ukuqeqeshwa elilandelayo ubizwa ngokuthi "Wall Ball". essence yayo itholakala ukuphindaphindwa umzimba ngokuthi "Burpee". Kwenze kufanele kube izikhathi 21, bese 15 futhi umzamo wokugcina siqukethe 9 rep. Kumele wenze "Burpee" ngokushesha ngangokunokwenzeka.

ukuqeqeshwa Kugcine ngaphansi kohlelo "CrossFit Wabasaqalayo" siqukethe umzimba ezimbili ngokuthi "Katie." Okokuqala, kumelwe wenze 15 elula ukuhlala-ups, bese - nge dumbbell lunge phambili, futhi izikhathi 15. umsebenzi ngamunye kufanele kwenziwe kathathu imizuzu amabili.

Ezokudla nokuzijabulisa

"CrossFit" kuhilela ukuqeqeshwa ngokudla ukudla okunempilo. Ukudla okunempilo is hhayi nje ukuzinika up silungise imikhuba emibi futhi ukusetshenziswa ukudla okunempilo, kodwa futhi elungile amandla imodi. Intombazane kumele babe okungenani izikhathi ezintathu ngosuku, kungakuhle kakhulu - 5 ukudla usuku lonke.

Ngaphezu kwalokho, kubalulekile ukuvuselela kahle ngemva kokuzivivinya. Akufanele yini "ukubulala" yena ukuqeqeshwa. Kuyadingeka ukulinganisela phakathi umzimba ukuphumula. Ekuqaleni kwesifundo, awukwazi ukuqeqesha izikhathi ezingaphezu kuka ezine phakathi nesonto. Ukuze abasubathi abahlela ukwenza okokuqala "CrossFit", kungenzeka ukuzijayeza kabili izinsuku eziyisikhombisa.

Girls ekhaya

Kukhona eziklanyelwe Uhlelo Ochwepheshe "CrossFit for girls." Njengoba kufanele abe izinhlelo ezimbili eziyinhloko ngaphakathi ngenyanga yokuqala. Okokuqala kwenziwe ekhaya, kanti eyesibili - in ejimini. Kuzo zombili lezi zimo, ngaphambi umsebenzi kumele inikezwe mayelana 10 imizuzu gaphambi. Ungakhohlwa ngakho, ngoba uma kungenjalo ungathola ukulimala ezimbi.

Usuku 1. Akumelwe wenze noma yimuphi 10 emoyeni squats izikhathi 20 ukuze sifinyelele intambo, enze 15 cindezela umqulu, 10 "Burpee" ngaphandle push-ups 10 push-ups. Kuyadingeka ukwenza isamba esiphezulu imizuzu okungenani engu-15.

Usuku 2: Phumula futhi alulame.

Usuku 3. umsebenzi wokuqala ngosuku lwesithathu - emncintiswaneni kwamamitha angu-200. Ngemva kwalokho, kubalulekile ukuze uhambisane kubha izikhathi 5, imizuzwana 20 ubamba bar futhi ibenze-ups amadolo izikhathi 10. I last umsebenzi - 5 squats nge gxuma. Konke lokhu kufanele liphindwe imizuzu engu-15.

Usuku 4. Phumula futhi alulame.

Usuku 5. Amazing iqala ukuhlasela 20. Khona-ke kufanele senze 15 push-ups. Ngakusasa umsebenzi - umlenze ephakamisa elele phansi (izikhathi ezingu-12). Siqedile kwesiyingi 20-yesibili strip. Ukuzivocavoca iyaphindwa emaminithi la-20.

Usuku 6. Phumula futhi alulame.

Usuku 7. Eyokuqala umsebenzi - jumping Jack (50-100). Khona-ke kumelwe enze 15 hlonipho ukuze umlenze sokunene nesobunxele. Esesithathu umsebenzi okungukuthi ukuze kukhushulwe ukhalo (25 izikhathi). Ngemva kwalokho kudingeka enze 50 ukweqa intambo. I last umsebenzi - nabezindaba-ukusonta (izikhathi ezingu-25). Zonke ukuqeqeshwa kuthatha imizuzu engu-20. Kwaphela amasonto 4 kuyadingeka ukuphinda yonke umsebenzi, okwandisa isikhathi ukuqeqeshwa amaminithi awu 5.

Girls ejimini

Ukuqeqeshwa "CrossFit" ngoba amantombazane ejimini kanye ekhaya, phakamisa 3 izinsuku ukuphumula.

Usuku 1. Kumele siqale nge amaseshini zemizuzu emihlanu ku Simulator, "Hamba", khona-ke kumelwe wenze 10 lunges nge dumbbells emlenzeni ngamunye. Okulandelayo umzimba - 15 yathuthuka nge isisindo 15 "Burpee". Qedela uhla hyperextension ezidingekayo (izikhathi ezingu-15). Amazing Ubude siqukethe emathangeni ezintathu.

Usuku 2: Phumula futhi alulame.

Usuku 3. Phakathi amabili imizuzu, kufanele gxuma, ngokufakwa yakho izinyawo ngaphandle futhi abuthele ndawonye ndawonye. Ukusebenzisa elilandelayo - Deadlift (izikhathi 10). Khona-ke kubalulekile ukuba zivuleka ku-enalokho kuthambekela ebhentshini cindezela (izikhathi ezingu-15), ukubamba up on ibha izikhathi 10 futhi ugijime phezu treadmill imizuzu 2. Ukuqeqeshwa siqukethe imibuthano ezintathu, futhi.

Usuku 4. Phumula futhi alulame.

Usuku 5. iqala ukuqeqesha amakhulu ukweqa intambo. Ukusebenzisa elilandelayo ubizwa ngokuthi "Shvungi" (izikhathi 10). Khona-ke kudingeka senze 10 lunges nge dumbbells ku ngamunye umlenze nokubambelela ibha yokuthi amasekhondi angu-20. Ekupheleni emjikelezweni Uhlangana Shake nabezindaba 15 izikhathi ku-umqansa ebhentshini. Ukuqeqeshwa futhi ngosuku lwesihlanu imibuthano 3.

Usuku 6. Phumula futhi alulame.

Usuku 7: yokugcina umkhuba usuku lweviki iqala nge ababegwedla isikebhe amamitha 500. Khona-ke kubalulekile ukwenza kuzuba variable ku isinyathelo platform. Ubude kufanele sifinyelele izikhathi 50. Esesithathu umsebenzi - 10 ekuhlaseleni e gxuma. Khona-ke kufanele wenze sitapov 20 no-12 izikhathi ukuba uhlale phansi kanye dumbbells ephakamisa. Ukuqeqeshwa wenziwa emahlandla lamatsatfu.

amadoda

Uhlelo ukuqeqeshwa "CrossFit ngoba amadoda" kuhlukile zabesifazane. Ngaphambi kokuqala ukuqeqeshwa udinga ukuxoxa for 5-10 imizuzu. Ayikho gaphambi okungukuthi Akubalulekile ekuqaleni kuze umsebenzi.

Ukusebenzisa lokuqala is jumping phezu kwebhokisi-60-intshi. Vele okudingeka uyenze 2 amasethi 13 Jumping. Okulandelayo is some kubha elibambe ububanzi - futhi 2 amasethi izikhathi 13. Ngemva kwalokho ukushintshela ku-push-ups - 2 amasethi 20 push-ups.

Ngakusasa umsebenzi - ebhentshini cindezela ukuma barbell. Sine ukwenza 2 amasethi 13 izikhathi. Ngemva kwalokhu, kufanele wenze 2 amasethi 15 Umlenze ngamakheshi endaweni Vise. Ngemva oqeda izinyawo udinga ukuthatha dumbbells wenze amasede amabili 13 lunges emlenzeni ngamunye. Ukusebenzisa zokugcina, okubandakanya lokuqeqesha "CrossFit ngoba amadoda", ke squats - 2 amasethi 13 Hlala-ups.

Ukuze uthole okuhle umphumela kudingekile concomitant ephansi carb ukudla. Kufanele futhi enye ukuqeqeshwa izinsuku nge lonke. Isimiso samasonto onke lingase libukeke kanje:

• 3 izinsuku ukuqeqeshwa - ukuphumula ngosuku - 2 izinsuku ukuqeqeshwa - 1 usuku lokuphumula;

• 5 izinsuku ukuqeqeshwa - 2 izinsuku ukuphumula;

• 3 izinsuku ukuqeqeshwa - 1 usuku lokuphumula - ukuqeqeshwa izinsuku 3.

"CrossFit Ukudla"

Girls bekwi "CrossFit" ukunciphisa umzimba. Akusiwona imfihlo enkulu. Izazi zilinganisela ukuthi phakathi kokuqeqesha owesifazane ungalahlekelwa-kilojoule ngomzuzu 15. Ngakho, lapho ngomzuzu-40 Amazing intombazane kilojoule angaba ngu-600. Ezinye izinhlelo ukwakheka kungenzeka ukuba ngokuhlala elilodwa ayizinkulungwane kilojoule ngosuku.

Buhle "CrossFit" amanga neqiniso ukuthi akanayo ukwenza okufanayo umzimba. Usuku ngalunye kuhilela umsebenzi omusha ezinye.

imishini

Inzuzo enkulu itholakala lokuthi ukuthi isitimela kungaba hhayi kuphela emahholo, kodwa futhi ekhaya. Lesi ngesinye futhi isizathu sokuba inani elikhulu wokubuyekezwa okuvumelekile mayelana "CrossFit -. Ukuqeqeshwa kuwo wonke umuntu" Kakade, ukungabondli wonke umuntu ithuba nesifiso ukuya zokuzivocavoca. Isisetshenziswa ngoba "CrossFit" awudingi kangaka.

Ukuze uthole Amazing ngempumelelo ekhaya udinga ukuthenga yebhangqa dumbbells, izinsimbi ezimbili, ibha nerobho. ibha ovundlile kungenziwa ngokuzimela. Ungaqalisa ngomgwaqo, ngakho-treadmill okungukuthi akuyona esiphuthumayo abadinga usizo. Ngokwengxenye enkulu, kuba zonke izinto ze "CrossFit", okuyilona elidingekayo ukuze umuntu eliphezulu Amazing ekhaya. Ngokuphathelene ukuzivocavoca, basengaba nawo ukusebenzisa abanikazi phansi futhi udonga, futhi futha cindezela kufanele kube ebhentshini ekhethekile.

"CrossFit" ekhaya

Kukhona 3 izinhlelo eliphumelelayo ukuqeqeshwa ekhaya. Eyokuqala siqukethe umzimba ezintathu leyo ephindwa izikhathi eziningi ngangokunokwenzeka ngaphakathi imizuzu 10. Bonisa okumelwe ahlangabezane nazo, kuba "Burpee" (izikhathi 10), squats (izikhathi ezingu-20) futhi ukuvelela imilenze elele (izikhathi ezingu-30).

Uhlelo lwesibili siqukethe emathangeni amahlanu, ngesikhathi okufanele kube izikhathi 5 ukuba ekhama kusukela phansi emi phezu kwezandla zakhe, ukwenza 10 lunges bese uziphonsa phandle ukusebenzisa kwamamitha angu-200.

Phakathi lwesithathu ukuqeqeshwa uhlelo "CrossFit ekhaya," lo msubathi kumele do 15 "Burpee" 15 Jumping eliphakeme isinyathelo futhi 15 senhliziyo izinsimbi. Isikhathi kuba imizuzu 20.