Umzimba CrossFit. CrossFit - umsebenzi izindawo. CrossFit for girls

manje CrossFit is kuyanda phakathi sporstmenov. Kulabo akuzona ngempela uyazi ukuthi kuyini, sizozama ukukutshela ngokuningiliziwe mayelana zonke izici mdlalo.

Kuyini CrossFit

Ngu ukuqeqeshwa etinhlelweni letinyenti letehlukene, sizokwenza ngokushesha noma kamuva ubone imiphumela yomsebenzi wabo kunzima: amandla anda, ukukhuthazela, usayizi kwemisipha. Ngamafuphi - sizuza ukuma ngokomzimba kangcono. Nokho, hambisa isihloko lesi sihloko. Ngakho, liyini CrossFit? CrossFit - njalo zihlukahlukene, ukunyakaza obusebenzayo wabulawelwa umfutho high (okusho: ngokuqhubekayo obuhlukahlukene, ukunyakaza ukusebenza, ukuboniswa umfutho high). Empeleni, lo definition ihlathululo kuqeqesha, sikuphi nakho kokuthathu yezingxenye ngenhla. Manje ake sihlole ngamunye wabo ngokuningiliziwe. Asihambe!

ukushintshashintsha

Yiqiniso, okokuqala ziyahlukahluka nawe ukunyakaza zethu zisebenza kahle. Ndawonye nabo, ukushintsha isisindo, lapho ziphumule futhi uvakashelwa njalo ehholo, imishini, nokunye. D. Izibonelo kungaba inqwaba phambili, ngakho ukubhala umbhangqwana esihlokweni sethu. Ngakho, uma, isibonelo, ukwenza pretty okuningi isigxobo (ebhentshini cindezela, cindezela lempi, njll ..), Bese uzame ukwenza ukunyakaza efanayo, kodwa nge dumbbells. Ungashintsha Igumbi ngokuvakashela. Ngokwesibonelo, namuhla ukuba kuvelwe at 6pm usuthi, kodwa kancane ngemva kokusebenza kanzima. Bese uzame kusasa ukuya ukuqeqeshwa ekuseni, futhi uyozizwa umehluko omkhulu, hhayi iqiniso lokuthi sibe sibi kakhulu. Yebo, sase lapho ukhuluma ngani? Zama ukubamba ukuqeqeshwa sessions amabili ngesikhathi eziphakeme ezahlukene ngaphezu kolwandle - futhi uyozizwa umehluko kakhulu. Ekugcineni, ziyahlukahluka ukuqeqeshwa ezidabula yakho (3H2H3, 5x2, 1x1), okuyilona elisebenzayo futhi ezihlukahlukene ezingaphezu empilweni yakho ukuqeqeshwa. Ngokuvamile, zama ukudlala konke lokhu, ngoba ngempela kunengqondo.

umfutho high

Ukukhuluma ephezulu ngegalelo, kufanele kucatshangelwe futhi udlulise lo msebenzi, ngoba okokuqala udinga ukufunda ukwenza izinto ezilungile, bese udlulela ukuqeqeshwa ephezulu umfutho. Njengoba ukuqeqeshwa ukukhula yemisipha namandla inzuzo uhambe ngokushesha okungaka, kodwa njengoba kushiwo ngaphambili, kubalulekile ukuba banamathele efanele ukusebenza art.

ukunyakaza obusebenzayo

Kanjani ukuze kunqunywe ukuthi yiziphi ukunyakaza ukusebenza, futhi yini akuyona? Eqinisweni, yonke into ilula: uma singakwazi ngokushesha ukuthutha eziningi isisindo buqamama omkhulu, ezinyakazayo ukusebenza. Ngamanye amazwi, laba ukunyakaza ukuthi ukuthuthukisa okusemandleni ethu kakhulu. Ngokuvamile, lezi zihlanganisa ezihlukahlukene traction ukucindezela umzimba kanye squats. Njengoba ubona, kuba ngesisekelo izivivinyo eziyisisekelo. CrossFit akubandakanyi eziningi ngcono ukusebenza lo biceps kanye neminye imicikilisho kakhulu ku simulators neuropathy, ngoba abazi ukugcina imithetho eyisisekelo (akudingeki ububanzi kakhulu motion, akukho "ukuqhuma" kwamandla, njll).

ezihlukahlukene umzimba

Ukuqala umsebenzi ukuqaqa nge izinto zangaphandle (W), esakhiwa zonke izinhlobo iba izinduku (zakudala, "sumo", isi-Romanian), ngazo ukuzilolonga, squats, emkhathini, kanye umzimba ezinesisindo kanye dumbbells. Ukuze leli qembu thina zihlanganisa ukuqeqeshwa okuyisisekelo. CrossFit has ngqo Gymnastic efanayo (G) nokuvivinya umzimba nge multi (M). Lo mqeqeshi owake wapheka zihlanganisa ukunyakaza ahlukahlukene nge isisindo sazo, izibonelo okungaba zonke izinhlobo wokudonsa ups, ofaka nokuningi. Ngokuvamile asetshenziswe athletics negceke ezemidlalo ngokuthi Amazing Street. Leli qembu umsebenzi multi-ehlelekile okubizwa ngokuthi "cardio": egijima, ukubhukuda, ukweqa intambo, ukugwedla, ukuhamba ngebhayisikili nabanye.

izinhlelo

Njengomthetho, uHlelo CrossFit share couplets, ezintathu, futhi chippers. Couplets yahlanganiswa ezinyakazayo e ezahlukene 1 superset ezimbili. Ngokwesibonelo, ungakwazi ukuthatha noma yisiphi ekusebenziseni W (ukusebenza izinsimbi), exhunywe eziyinkimbinkimbi nge noma yikuphi ukunyakaza G (Gymnastic) - WG. Uma ucabanga phambi kwethu ungumuntu enkulu ngokuhlanganisa (WG, WM, GM), abe anaka omningi umsebenzi kohlobo ngalunye (okuyinto zingahlanganiswa MM, WW futhi GG).

Come on. I ezintathu - inhlanganisela ukunyakaza ezahlukene 3. Ngeke isho lukhulu ngawo, sicabanga umuntu ngeke kube nzima ukubala zonke 27 inhlanganisela kunokwenzeka umzimba.

Ekugcineni, uhlobo lokugcina izinhlelo - kungcono Chipper (Chipper), okubandakanya inhlanganisela 4 nokuningi ukunyakaza. Kuyinto uchungechunge kuhle esindayo umzimba lapho ngokuphelele ukwenza 30-50 ezinikezwa 4 noma ngaphezulu umzimba, ngenhlanhla, behlukunyezwa kakhulu ekupheleni Amazing. Chipper ewusizo ukwenza ngezikhathi ezithile, kodwa igunya kufanele ahlale couplets futhi ezintathu.

CrossFit for girls

Ngicabanga yonke intombazane uzama agcine umzimba wakhe evamile, ukuze senze uhlelo lwakho uzizwa akhululeke kakhudlwana. Nokho, uma uvakashela imfanelo amaqembu, amantombazane amaningi ukuqala ukuqeqesha ezinesisindo mncane futhi ebuthaka ejimini elenza Imiphumela kangako noma abangafundile nhlobo. Yebo, isisindo kulinganiselwe ziyancipha, kodwa kunalokho, kuba inani imishini zenhliziyo, hhayi amahora amaningi ukuqeqeshwa. Ngakho lokho kusho CrossFit uyabakhathalela abesifazane? Okokuqala, ukuqeqeshwa ngikwenze toned kakhulu futhi wezemidlalo. Futhi akusho ukuthi uyoba zizinkulu bodibildershi okhokhelwayo. amafutha Amukelekako begodu isesimeni esihle ngokomzimba sisonke - lokhu kuwumphumela ukuqeqeshwa. Okwesibili, amakilasi CrossFit ukunweba intsha amalunga yakho, kanye unciphise amathuba okulimala. Ekugcineni, lokhu kuyindlela enhle kakhulu ukukhulisa ukuzethemba.

Kodwa lokho umzimba kukhona okungcono kakhulu abesifazane? Lolu hlu zingase zihlanganise phambi / emoyeni squats, lunges, "burpee" push, "Hlala phansi," zonke izinhlobo esonta ngenxa yesixuku, raznozhka, "Amabha ovundlile", cindezela dumbbells, cardio (mhlawumbe uzobe egijima futhi ngebhayisikili / emabhayisikili), JUMP-s "athwale Gait" kanye ebhentshini / ume induku. Lokhu kwanele intombazane evamile ofuna nje ukuthola ngomzimba omuhle. Yiqiniso, ungenza neminye imicikilisho.

CrossFit ekhaya

Manje sicabanga omunye izinhlelo zokuqeqesha elakhelwe abaqhuba ekhaya, kwadalwa umsubathi abadumile CrossFit Lauren Plumey. Ukuze uqale ukuqeqesha udinga into eyodwa encane: 2-5 iphawundi dumbbells kwabesifazane 8-12-kg amadoda (noma ngaphezulu - kuncike ukuqeqeshwa ngokomzimba) kanye ebhentshini / ekhabetheni. Yilokho.

Thina umzimba sele akhona. Ngokushesha uthi, ukuthi njalo ngesonto udinga ukwandisa isikhathi umzimba, okwandisa umthwalo. Uma uvuka imizuzu 40-60 ukuqeqeshwa esebenzayo, ungacabanga ukuthi usufinyelele phezulu. Kukangaki kufanele uqeqesho? Umbuzo uwukuthi ngempela abstract, kodwa ukhetho engcono kungaba izikhathi 3-4 ngesonto. Nokho, siqala ukufunda isiyalo "CrossFit". Izakhiwo ngenxa yokuqhuba ekhaya.

1. Mahi ngesandla esisodwa. Lokhu isebenzisa izibunu, imilenze, emuva, izingalo kanye emahlombe. Udinga ukwenza 2-4 amasethi 8 rep ku ingalo ngamunye.
2. Gait Bear sika. Lokhu isebenzisa lawo wonke umzimba wakho. ukukhishwa Photo ungabona ngezansi. Ukuze wenze izinyathelo 30 emva umsebenzi ngamunye ezokwenza kakhulu ukuqinisa umzimba wakho.
3. Mahi ngezandla zombili. Lokhu isebenzisa izibunu, imilenze, emuva, izingalo kanye ABS. Yenza 2-4 amasethi 8 ezinikezwa.
4. Lunges nge dumbbell. Lokhu isebenzisa izibunu, imilenze, izingalo kanye ABS. Yenza 2 amasethi, kushintshana imilenze nokushintsha ingalo ukusebenza phakathi ngamunye.
5. Isixhumanisi nge dumbbells e sumo. Lokhu kuhilela imilenze, izibunu, emuva, emahlombe futhi izikhwepha zomfana. Futhi ukwenza 2 amasethi.
6. Yokweqa ngokusebenzisa ebhokisini. Lokhu kuhilela imilenze yakho nezinqe. Ingabe 6-8 kuzuba 1-2 izikhathi Amazing ngamunye.
7. Yehlela phezu isandla ku-L isikhundla. Lokhu kuhilela izandla, esifubeni, ezinqeni emuva. ukusebenza Photo, bheka ngezansi. Ingabe 2 amasethi esiphezulu.

Uyobona ngokwenza lezi izivivinyo, CrossFit ekhaya - lokhu ungokoqobo. Uma bahlanganyele njalo, ngokwethembeka okuhle, bese uyofinyelela uma hhayi indlela engcono kakhulu, kodwa qiniseka ukuphila kahle ngaphezulu / toned. Ungase futhi icabange umsebenzi onjalo owawuthandwa e CrossFit ngokuthi "burpee" ( "Burpoe"), kwandisa ukukhuthazela namandla kuqhume imisipha yakho. Ungakhohlwa mayelana umzimba cardio, ngakho ngokushesha nje kukhona isikhathi esengeziwe, mileage, noma Drive libhayisikili imizuzu 15-20. Ukulandela lolu hlelo, futhi iseluleko sethu, ungaqala ukwenza CrossFit ekhaya. Exercises omningi thina give ngezansi. Asihambe!

iprogramme CrossFit

Sesiyazi wabhala ukuthi CrossFit ingenye izici ezibaluleke kakhulu - ukushintshashintsha, futhi ngenxa yalokho uhlelo olulodwa akukwazi. Ngakho, manje sinikeza ongakhetha eziningana ukusebenzisa ezokwenza ivumelane yimuphi abasubathi abathintekayo kwezemidlalo ezifana CrossFit. Bonisa Wabasaqalayo nokuningi abasubathi eziphambili ngokuvamile okufanayo, futhi ngakho-ke ngeke ukugxila umsebenzi elula eziyinkimbinkimbi.

Inketho 1: Ukuze lolu hlelo ngaphandle isikhathi

Lapha siyothola umzimba ezimbalwa kusukela Group G: wokudonsa ups, ukusunduza abadala bese jumping. triset ngayinye kumele kuhambisane ezinikezwa 10th wokudonsa ups, 20-th ukuphindaphinda push-ups futhi 20 intuthuko th. Konke lokhu kuyinto ndlela olukhulu 3 umzimba senza ngaphandle lonke (uma uhlelo sinzima kakhulu, kungenzeka ukunciphisa ukunyakaza ngayinye 5 ezinikezwa noma aphule indlela ibe izingxenye 2). Vele wenze 3-6 izindlela. Lona omunye izikimu banal kakhulu, kodwa kakhulu ezikhona, ngoba kusenza sisebenze 3 namaqembu amakhulu kwemisipha (imilenze, esifubeni nasemhlane). Nokho, uma uzwa ukuthi umthwalo ubuthakathaka kakhulu ukuba akwazi umsebenzi, ungakwazi ukwengeza 2-3 umzimba kakhudlwana, wanciphisa inani amasethi 3-4. Lezi umzimba kungaba: ofaka, ephakamisa imilenze emaphephandzabeni, elenga ibha,-sit-ups (unga nge dumbbells), futhi ezihlukahlukene cardio (ukugijima, ukweqa intambo, njll). Njengoba ngaphambili, kwelinye umsebenzi, ukwenza 10-20 ezinikezwa. Can aphambane zonke izivivinyo 5-6 2 amasethi, kodwa Asihlanganisi 2 umzimba ehilela imisipha iqembu elifanayo (ungenzi ndawonye pushups kanye ofaka, kuzuba kanye squats, nokunye. N.).

Inketho 2 hlelo ukuze basebenzele ihholo

Ngakho, ingabe 5 amasethi 5 umzimba:

• squats (10 umenzeli.);
• ebhentshini cindezela (10 umenzeli.);
• Rod Rod e emthambekeni (10 umenzeli.);
• push-ups (10 umenzeli.);
• 30 imizuzwana ngentambo (10 noma umenzeli. "Burpoe").

Njengoba sishilo phambilini, musa qondanisa kwelinye indlela ekusebenziseni, baphoqwa ukuba basebenzele imisipha iqembu elifanayo. Ukuze wenze kube sobala, thina ukuhlukanisa amaqembu ezilandelayo:

• "Pushing" (ahlukahlukene push-induku ukucindezela amanga futhi emi, njll ...);
• "Ukudonsa" (wagxila okusezingeni eliphezulu usiphule);
• "Kusale Kancane Ukuba Izinyawo" (lunges, squats, njll ...);
• "Cardio" (ukugijima, ukuhamba ngebhayisikili, ukweqa intambo, nokunye. D.).

qondanisa Njalo umsebenzi bezinhlanga ezahlukene 2.

Inketho 3. Ukuzivocavoca ethize ukuze CrossFit

1. Squat ezinesisindo (20 umenzeli.) / Link dumbbell-ups (10 umenzeli.).
2. Raznozhki nge dumbbells (15 umenzeli. On ohlangothini ngalunye).
3. Burpoe (10) / Bear penetrant.
4. cindezela Sitap (15-20 umenzeli.).

Futhi ukwehlukahlukana:

1. Bench cindezela (umenzeli 10-15.).
2. Ukuya ibha ezandleni iqonde, okugxile yesikhulumi (10 umenzeli).
3. I JUMP "Raznozhka ku degree" (15 umenzeli. Ngamunye).
4. Kokusiphakamisela ngamadolo ehlezi (V-lift) (15 umenzeli.).

Ngakho wazi ukuthi CrossFit. Ukuzivocavoca izindawo esiphila ocashunwe ngenhla, udinga ukwenza njalo, futhi nakanjani ukuthuthukisa imfanelo yakho.