Imithambo CrossFit. izibonelelo umzimba - CrossFit. CrossFit for girls

CrossFit ngoku zithanda phakathi sporstmenov. Kuba abo abangayaziyo kakhulu oko na, siya kuzama ukukuxelela ngokweenkcukacha ngazo zonke iinkalo mdlalo.

Yintoni CrossFit

Xa zoqeqesho kwiinkqubo ezahlukeneyo, siza kubona kungekudala imiphumo yomsebenzi wabo onzima: amandla banda, unyamezelo, ubukhulu kwezihlunu. Ngamafutshane - siba imilo engcono ngokomzimba. Noko ke, ukuya isihloko eli nqaku. Ngoko ke, yintoni na CrossFit? CrossFit - njalo ezahlukeneyo, iintshukumo ezisebenzayo ezakuphumezwa kwelona nqanaba eliphezulu, (oko kukuthi: ngokuqhubekekayo nelula, intshukumo functional, usebenza kwi kwelona nqanaba eliphezulu). Enyanisweni, le nkcazo incazelo zoqeqesho ezinjalo, apho thina sonke omathathu amacandelo ngasentla. Ngoku makhe sihlolisise ngamnye kubo ngokweenkcukacha. Makhe siye!

ukwahluka

Kakade ke, okokuqala zonke iyahluka nani iintshukumo zethu zisebenza. Kunye nabo, ukutshintsha ubunzima, ngoxa kokuphumla notyelelo rhoqo eholweni, izixhobo, njalo njalo. D. Imizekelo zinokuba ezininzi ilothe, kwaye ke zibhaleleni isibini kwinqaku lethu. Ngoko ke, ukuba nina, umzekelo, yavele ukwenza kwipali (kwesitulo cofa, cinezela emkhosini, njl ..), koko zama ukwenza iintshukumo ezifanayo, kodwa dumbbells. Unga tshintsha indawo makhaya. Ngokomzekelo, namhlanje kuvelwe kwi-6 emva kwemini isisu ngokupheleleyo, kodwa ndidiniwe kancinci emva komsebenzi. Ngoko zama ngomso ukuya kuqeqesho kusasa, yaye uya kuziva umahluko omkhulu, kwaye hayi ukuba kubi. Ewe, thina apho sithetha ngayo? Zama ukubamba iiseshoni ezimbini zoqeqesho kwi eziphakamileyo ezahlukeneyo ngaphezu komphakamo wolwandle - yaye uya uzive umahluko kakhulu. Ekugqibeleni, iyahluka nobanda yakho uqeqesho (3H2H3, 5x2, 1x1), nto leyo kwakhona ezahlukeneyo ngakumbi ebomini bakho uqeqesho. Ngokubanzi, zama ukudlala ngazo zonke oku, kuba ngokwenene yenza ucacelwa.

kwelona nqanaba eliphezulu

Ethetha ekumgangatho ophezulu, kufuneka ithathelwe ingqalelo kwaye enze ubuchule, ngenxa yokuba kufuneka ufunde ukwenza izinto ekunene, uze udlulele ukuya kuqeqesho ekumgangatho ophezulu kuqala. Olunjalo uqeqesho ukukhula kwemisipha mass kunye namandla inzuzo uhambe ngokukhawuleza, kodwa njengoko kuchaziwe ngaphambili, kuyimfuneko ukuba zilandele ngqo zobugcisa eyiyo yokusebenza.

intshukumo yokusetyenziswa

Indlela ukuba yeyiphi intshukumo functional, yaye yintoni na? Enyanisweni, yonke ilula: ukuba singakwazi ngokukhawuleza ukususa bubunzima obuninzi kude omkhulu, esi sindululo luyasebenza. Ngamanye amazwi, ezi iintshukumo ephuhlisa ngamandla ethu omkhulu. Ngokuqhelekileyo, ezi ziquka ibambelele oomatshini exercises ezahlukeneyo kunye squats. Njengoko ubona, kuba sisiseko uqheliso lwemisebenzi esisiseko. CrossFit ayibandakanyi iqela wokuphuculwa ezisebenzayo ukuya izo- kunye nabanye umthambo kwi simulators peripheral, ngenxa yokuba bengawugcini imithetho esisiseko (musa ukuba uluhlu kakhulu motion, akukho "ukwanda 'amandla, njl njl).

iintlobo loqheliso

Ukuze uqale umthambo ibattery izinto bangaphandle (W), nto leyo equka zonke iintlobo iba iintonga (Classic, "sumo", isiRomania), Sehla uqheliso, squats, ukukhutshwa, kwakunye exercises benemizimba kunye dumbbells. Kweli qela siya ziquka imithambo ezisisiseko. CrossFit unawo zemithambo ngqo efanayo (G) kunye yokuthamba multi (M). I yangaphambili ziquka iintshukumo ezahlukeneyo kunye ubunzima yabo, imizekelo apho kunokuba zonke iintlobo tsala-ups, idiphu ngaphezulu. Amaninzi zisetyenziswa lweembaleki kunye nemidlalo iyadi ekuthiwa Amazing Street. Iqela umthambo multi-structured i ebizwa ngokuba "Cardio": baleka, ukuqubha, ukutsiba intambo, ekuqhubeni, ngebhayisekile kunye nabanye.

zokuhlela

Njengomgaqo, lwenkqubo couplets CrossFit share, ezintathu, kunye chippers. Couplets yahlanganiswa sindululo ezimbini ezahlukeneyo superset 1. Umzekelo, ungakwazi ukuthatha nayiphi na impatho W (ukusebenza benemizimba), uyidibanise kwi nezintsonkothileyo nayiphi na intshukumo lwe G (zemithambo) - WG. Ukuba ucinga esinayo phambi kwethu ukhetho enkulu yokudibanisa (WG, WM, GM), ucinga isixa esikhulu umthambo yohlobo ngalunye (leyo zinokudityaniswa MM, WW kunye GG).

Ngena ku. Le ezintathu - ukuhlanganiswa iintshukumo 3 ezahlukeneyo. Asiyi kuthi lukhulu ngayo, sicinga asiyi kuba nzima nabani ukubala zonke lwendibaniso 27 kunokwenzeka ukuzilolonga.

Ekugqibeleni, uhlobo yokugqibela senkqubo - nto Chipper (Chipper), nto leyo ibandakanya indibanisela intshukumo-4 nangaphezulu. Yinto series pretty enzima olulandelenayo apho wena ngokupheleleyo ukwenza ne30-50 kophindo lwe imithambo-4 okanye ngaphezulu, leyo, ngokuzenzekelayo, nabakhathazwa kakhulu ekupheleni Amazing. Chipper luncedo ukwenza amaxesha ngamaxesha, kodwa kuqala kufuneka ahlale couplets kunye ezintathu.

CrossFit for girls

Ndicinga zonke intombazana uzama ukugcina umzimba wakhe kulo mmiselo, ukuze wenze kwindlela yakho ibukhali. Noko ke, xa etyelela iiklabhu ukufaneleka, amantombazana amaninzi ukuqala ukuqeqesha kunye namatye bancinane kakhulu yaye buthathaka umthambo eyenza iziphumo kancinane okanye hayi. Ewe, ubunzima kuyehla, kodwa kunoko, lomvuzo koomatshini sentliziyo, hayi iiyure ezininzi zoqeqesho. Ngoko ke lowo uthetha CrossFit amabhinqa? Okokuqala, uqeqesho aya kukwenza ube toned ngakumbi kwaye lweembaleki. Kwaye oko akuthethi ukuba uza kuba mkhulu njenge bodibildershi oqeqeshiweyo. Ubuncinane ezityebileyo kwimilo elungileyo emzimbeni xa ewonke - oku ngenxa yoqeqesho. Okwesibini, iiklasi CrossFit bandise ulutsha amalungu enu, ngokunjalo unciphise amathuba yokwenzakala. Okokugqibela, le ndlela enkulu ukukhulisa nokuzixabisa.

Kodwa yintoni umzimba kakhulu amabhinqa? Olu luhlu kunokuquka phambi / squats umoya, ukutsibela, "burpee" atyhale, "Hlala," zonke iintlobo ilenze ngenxa yendimbane, raznozhka, "imivalo tye", cofa dumbbells, Cardio (kukhethwa baya ndibaleka nangebhayisekile / Bikes), tsibela-s "athwale iqinelwa" kunye kwibhentshi / ume ngentonga. Oku kwanele ukuba intombazana eqhelekileyo ngubani nje ufuna ukufumana nomzimba omhle. Kakade ke, ungakwazi ukwenza ezinye imithambo.

CrossFit ekhaya

Ngoku sicinga omnye kwiiprogram zoqeqesho eyenzelwe ngokukodwa benza ekhaya, leyo kwayilwa imbaleki odumileyo CrossFit Lauren Plumey. Ukuze uqale ukuqeqesha ufuna into encinane enye: 2-5 dumbbells imina kwabasetyhini kunye kg-8-12 ukulungiselela abantu (okanye ngaphezulu - kuxhomekeke uqeqesho emzimbeni) kunye kwesitulo / edroweni. Kuko konke.

Thina imithambo manje. Ngoko nangoko bathi, ukuba veki nganye kufuneka kwandiswe ixesha umthambo, ukwandisa umthwalo. Xa ufumana imizuzu 40-60 uqeqesho olusebenzayo, unako kucinga ukuba ufike phezulu. kufuneka zingenele Kukangaphi uqeqesho? Umbuzo kakhulu abstract, kodwa ukhetho engcono kungaba amaxesha 3-4 ngeveki. Kulungile, siqala ukufunda uqeqesho "CrossFit". Izakhiwo azakusetyenziswa ekhaya.

1. Mahi ngesandla mnye. Lo msebenzi isebenzisa ezimpundwini, imilenze, emva, iingalo namagxa. Kufuneka wenze 2-4 iiseti nabameli 8 engalweni ngalinye.
2. iqinelwa Bear kaThixo. Lo msebenzi isebenzisa umzimba wakho wonke. Photo abulawe ungabona ngezantsi. Ukwenza amanyathelo-30 emva kokuba umthambo ngamnye eya kakhulu tiyisa umzimba wakho.
3. Mahi ngezandla zozibini. Lo msebenzi isebenzisa ezimpundwini, imilenze, emva, iingalo kunye ab. Yenza 2-4 iiseti kophindo 8.
4. Ukutsibela nge dumbbell. Lo msebenzi isebenzisa ezimpundwini, imilenze, iingalo kunye ab. Yenza 2 iiseti, ukutshintsha imilenze ukutshintsha ingalo ukusebenza phakathi nganye.
5. Unxulumano kunye dumbbells in sumo. Lo msebenzi ubandakanya imilenze, ngeempundu, emva, amagxa kunye zomfana. Kwakhona enze 2 iiseti.
6. Utsibela ngokusebenzisa ibhokisi. Lo msebenzi ubandakanya imilenze yakho kunye neempundu. Yenza 6-8 utsiba amaxesha 1-2 Amazing nganye.
7. Okha esandleni kwi L-sikhundla. Lo msebenzi ubandakanya izandla, esifubeni, ezinqeni umva. ukusebenza Photo, bona ngezantsi. Yenza 2 iiseti eliphezulu.

Niya kuqonda ngokwenza ezi imithambo, CrossFit ekhaya - oku wokwenene. Ukuba ulala rhoqo, ngomoya omhle, ngoko ke uya kufika ukuba indlela engcono, kodwa qiniseka ukuba babe ngakumbi kufanelekile / toned. Unako kwakhona ucinge umthambo ethandwa CrossFit ezifana "burpee" ( "Burpoe"), kwandisa unyamezelo kunye namandla onokudubula xa izihlunu zakho. Musa ukulibala malunga exercises Cardio, njalo ngokukhawuleza xa kukho ixesha elongezelelweyo, mileage, okanye Qhuba ibhayisikile ukuba imizuzu eli-15-20. Emva kwale nkqubo, kwaye iingcebiso zethu, ungaqalisa ukwenza CrossFit ekhaya. Asebenzisa spectrum ngokubanzi sinikela ngezantsi. Makhe siye!

Programmy trenirovok on CrossFit

Thina sele wabhala ukuba CrossFit yenye yezona zinto zibalulekileyo - a ukwahluka, yaye ke ngoko inkqubo enye ngeke. Ngoko ke, ngoku zinika iinketho eziliqela ngenxa ukusebenzisa eziya sihambelane naziphi iimbaleki inxaxheba kwezemidlalo efana CrossFit. Uqheliso kwabasaqalayo kunye neembaleki thuthu zidla ezifanayo, kwaye ke asiyi kuhlala phezu umthambo alula nanzima.

Option 1: Ngokuba inkqubo ngaphandle kwexesha

Apha siya kufumana imisebenzi embalwa kwiQela G: tsala-ups, tyhala-ups itsiba-tsiba. triset nganye kufuneka sikhatshwe milembelele 10 tsala-ups, uphindaphindo 20-th ukutyhala-ups Ixhume th-20. Konke oku indlela enkulu olulandelenayo 3 siyenze ngaphandle ezinye (ukuba inkqubo unzima kakhulu, kunokwenzeka ukunciphisa iintshukumo nganye kophindo-5 okanye ukwaphula indlela ibe amalungu ama-2). ukwenza nje 3-6 iindlela. Le yenye izikimu ezininzi banal, kodwa uninzi ezikhoyo, kuba kusenza sisebenze 3 amaqela kwezihlunu elikhulu (imilenze, esifubeni kunye umva). Noko ke, xa uziva ukuba umthwalo obuthathaka kakhulu ukuba umthambo, ungadibanisa umthambo 2-3 ngaphezulu, ukunciphisa inani iiseti ukuya 3-4. Le mithambo kungaba: idiphu, ephakamisa imilenze oonondaba, oxhonywe bar, hlala-ups (unako dumbbells), kunye neentlobo ngeentlobo Cardio (ukubaleka, ukutsiba intambo, njalo njalo). Njengoko ngaphambili, umthambo mnye, yenza 10-20 milembelele. Ngaba phula wonke 5-6 imithambo kuba iiseti-2, kodwa musa ukudibanisa umthambo 2 eziquka iqela kwezihlunu elifanayo (musa ukwenza kunye pushups kunye idiphu, uyaxhuma aze squats, njalo njalo. N.).

Option 2 lwenkqubo ingqesho kwiholo

Ngoko ke, yenza 5 iiseti ukuzilolonga 5:

• squats (10 rep.);
• kwibhentshi cinezela (10 rep.);
• Rod Intonga e ithambeka (10 rep.);
• tyhala-ups (10 rep.);
• imizuzwana 30 ngentambo (10 okanye rep. "Burpoe").

Njengokuba besesitshilo ngaphambili, musa ukulungelelanisa besondela ngomntu omnye umsebenzi, kwanyanzeleka ukuba basebenze iqela kwezihlunu elifanayo. Ukuyenza ibonakale ncono, yindlela esiwaphawula ngayo maqela alandelayo:

• "Ukutyhala" (oomatshini ezahlukahlukeneyo ukutyhala-intonga elele nokuma, etc ...);
• "Eyendawo" (yasolula eliphezulu kwaye zinamandla okuwisa);
• "Iinyawo" (ukutsibela, squats, etc ...);
• "Cardio" (nokubaleka, ibhayikhi, intambo ukutsiba, njalo njalo. D.).

Soloko lungelelanisa ukusetyenziswa kumaqela 2 ezahlukeneyo.

Option 3. Uqheliso ethile CrossFit

1. Ukuhlamba benemizimba (20 rep.) / Link dumbbell-ups (10 rep.).
2. Raznozhki kunye dumbbells (15 rep. On icala ngalinye).
3. Burpoe (10) / Bear penetrant.
4. press Sitap (15-20 rep.).

Kwaye ngenxa Umahluko:

1. Bena cinezela (rep 10-15.).
2. Ukuya kwi bar phezu kwezandla tye, kujoliswe eqongeni (10 rep).
3. Ngokutsiba "Raznozhka on isidanga" (15 rep. Ngasinye).
4. Bakuwufunqula ngamadolo ehleli (V-lift) (15 rep.).

Ngoko ke yintoni CrossFit uyazi. izibonelelo njengomsebenzi siyicaphule ngasentla, kufuneka enze rhoqo, kwaye uya ngokuqinisekileyo ukuphucula uyafaneleka.