I-Crossfit yamantombazane: uhlelo lokuzivocavoca noqeqesho * Isiphambano

Umsebenzi wokuqeqeshwa kwe-crossfit wamantombazane awukwenzi nje kuphela umzimba ube mncane futhi ulingane, kepha futhi nokuthuthukisa masinyane amakhono asebenzayo omzimba. Njengoba wazi, i-CrossFit iyisitshisi esihle kakhulu sekhalori, futhi ibuye ikhiqize ukuguquguquka nokuhlangana komzimba, futhi ingenza futhi umzimba wakho ukwazi ukuqina futhi ube nempilo.

Uma ungakakulungeli ukuya ejimini uthinte umqeqeshi womuntu siqu, lapho-ke ungazijwayeza ekhaya. Namuhla sizogxila ekuqeqesheni nasekuzivocavoca amantombazane ejimini. Sizokutshela okudingayo ekilasini, mayelana nokuzivocavoca okuyisisekelo futhi okuphumelela kakhulu kwe-crossfit. Ngaphezu kwalokho, silungiselele uhlelo lokuqeqesha amantombazane. Hamba!

Udinga ini?

Umehluko omkhulu phakathi kohlelo lokuqeqeshwa kwe-crossfit ukuthi lumunce konke okuhle kakhulu kweminye imidlalo. Ngakho-ke, i-inventory izodingeka ijwayeleke impela:

Izingubo eziwusizookuzoba isikhumba sakho sesibili. Akudingeki kuphela izimfanelo zokucindezelwa, kepha futhi nokulungiswa kwesifuba (ngokwesibonelo, phezulu kokusekelwa okwenziwe ngendwangu ephefumulayo). Vele, lokhu akuyona into ephoqelekile, kepha akuyona ngokweqile.
Izicathulo ezi-hard-soledokuzolungisa unyawo ngokuphepha. Kuzoba wusizo kuwe, ngokwesibonelo, lapho wenza izivivinyo nge-barbell.
Amagilavu ukuqeqeshwa emasongweni nakwibha evundlile.
Abashayi bamadolo noma izindololwane (uma kwenzeka bekuhlupha).
Mat womzimba ngokunethezeka okuphezulu lapho wenza izivivinyo ze-ab.
Intambo yeqa - imfanelo engenakuguqulwa yokuqeqeshwa kwe-cardio.

Ungasebenzisa futhi i-fitball ye-hyperextension nokujija, izinsimbi emilenzeni, ibhentshi lokuthambekela labezindaba nebhokisi eliphansi eliqinile (elinamandla ngangokunokwenzeka!) Ngokugxuma. Ngokombono, iningi lalawa magobolondo kufanele libe kunoma yikuphi ukuvivinya umzimba, noma lingagxili ku-CrossFit.

Ividiyo yokuthi iCrossFit iyithinta kanjani intombazane (futhi phawula ukuthi kunethezeke kangakanani ukusebenza ejimini elikhethekile):

Izinhlobo zokuzivocavoca umzimba

Uhlelo lwamantombazane lungashintsha konke ukujima. Lokhu kubizwa ngokuthi "ukuzivocavoca kosuku" noma i-WOD. Kuyinto efiselekayo ukuthi ukuzivocavoca ngakunye okuvela kumbuthano (i-WOD yanamuhla) kufaka phakathi izindawo ezihlukene zokuqina.

Kunezinhlobo ezintathu zemithwalo eyinhloko ku-CrossFit:

i-cardio - ukugijima, intambo eyeqayo, ama-burpees, ukweqa ebhokisini, okokusebenza kwenhliziyo nokunye;
i-gymnastics - noma yikuphi ukuzivocavoca okunesisindo sakho;
ukuphakamisa izinsimbi - sebenza ngezisindo zamahhala.

Lapho uhlela ukuqeqeshwa kwakho, kuyalulekwa ukuthi ukwenze ukuze okungenani izinhlobo ezimbili kwezintathu zihlanganiswe kule nkimbinkimbi. Ungamane nje uye e-cardio ukushisa amanoni - sebenza ngendlela eyinkimbinkimbi, ngaphandle kokungakunaki ukutadisha kwawo wonke amaqembu emisipha. Awumpompo - ngikholwe, kuthatha iminyaka yoqeqesho lobungcweti nezisindo zokusebenza ezinzima.

Ukuzivocavoca okuyisisekelo kwe-crossfit

Sikulungiselele uhlu lokuzivocavoca okuyisisekelo kwe-crossfit yamantombazane - udinga ukuwasebenzisa kaningi ngangokunokwenzeka ekusebenzeni kwakho. Zizothonya ngempumelelo yakho imiphumela.

IBurpee

I-burpee enhle neyesabekayo. Ukuzivocavoca okungeke kushiye noma ngubani engenandaba. Ihlanganisa ukusunduza nokugxuma, ngenkathi iqeqesha ukukhuthazela kahle kakhulu.

Qiniseka ukuthi uyifaka kuhlelo lwakho! Kumantombazane, kufanelana kahle.

Ukufa

Kungabonakala njengokuzivocavoca okunonya kwabesilisa. Kepha cha - yenzelwe wonke umuntu. I-deadlift ipompa kahle imisipha yemilenze, izinqe kanye nangemuva - okudingwa amantombazane. Kunezinhlobo eziningi zemishini - sikunikeza uhlobo lwakudala.

Okubalulekile: Iphutha elivame kakhulu kulokhu kuvivinya umzimba emuva kwamantombazane nabesilisa. Qiniseka ukuthi ugcina umhlane wakho uqonde kuso sonke isethi. Uma ungakaze wenze lo msebenzi, buza umqeqeshi noma umgijimi onamava ejimini ukuthi ngabe ukukwenza kahle yini.

Umthetho ofanayo usebenza kukho konke ukunyakaza okunzima - ungazifundeli inqubo ngokwakho, udinga umeluleki onolwazi.

Ukucindezela uSchwung

Ukucindezela i-Shvung ukuzivocavoca okuhle kakhulu kokupompa imilenze yakho, amahlombe nama-triceps. Kubuye kufakwe ekuzivocavoca okuyisisekelo kwe-crossfit futhi kubhekise ekuphakamiseni izinsimbi.

Izikwele

Izikwele ziyisisekelo sokusebenza okuphumelelayo kwamantombazane. Kunezinhlobo eziningi zalokhu kuvivinya umzimba - kungakuhle ukuthi usebenzise okwehlukile bese ukushintsha. Izikwele zimpompa ngokuphelele imilenze nezinqe, ngenkathi ngokwezibalo zisebenza amaqembu amaningi emisipha yomzimba.

Wabasaqalayo, ekuqaleni, izinketho zokuzivocavoca ngesisindo sabo zifanelekile: ama-squats omoya, ngokugxumela ngaphandle, ngomlenze owodwa:

Abasubathi abanolwazi oluningi bangabenza ngezisindo: nge-kettlebell noma ama-dumbbells, nge-barbell emahlombe abo, esifubeni noma ngaphezulu:

Indlela elungile, okufanele akunikwe umfundisi, nayo ibaluleke kakhulu lapha. Ngaphandle kwayo, kunengozi enkulu yokulimala.

Ukujima

Okunye ukuvivinya umzimba okuyisisekelo ngama-push-up kusuka phansi. Ukuzivocavoca amaphampu emisipha ye-pectoral, triceps kanye ne-deltas yangaphambili.

Abaqalayo bangenza ukuguqa ngamadolo:

Abanolwazi oluningi, ngokuphambene nalokho, bangenza ubunzima bokuzivocavoca - kwenze ngemilenze ku-dais noma kuzinsimbi / kuma-dumbbells:

Ipulangwe

"Noma ngubani ocabanga ukuthi umzuzu awumude akakaze abe sebhawa!"

Lokhu kusebenza okumile nakanjani akudingi singeniso. Ipulangwe lipompa i-abs yakho nomgogodla - omuhle kumantombazane njengokuzivocavoca okuthunyelwe okuhle.

Ukuhlala phansi

Kunezinhlobo eziningi zokuhlala (ukukhulisa umzimba endaweni ebucayi). Uhlobo lwakudala lubukeka kanjena:

Ngezansi kunesibonelo "sencwadi encane", noma i-V sit-up:

Udinga ukusebenzisa izinketho ezahlukahlukene kusuka ekuzivocavoceni ukuya ekuzivocavoceni. Ama-sit-ups afaka kahle i-abs yakho.

Ukudonswa

Ukudonswa kuzosiza nasezinkambeni ezihamba phambili zamantombazane.

Uma ungaphumeleli, zama ukukwenza kuqala ngosizo lwama-rubber akhethekile. Noma yenza ukudonsa okuvundlile kubha ephansi:

Uhlelo lokuqeqesha

Sikulungiselele uhlelo lokuqeqeshwa kwabesifazane. Kepha ngaphambi kokuba sehlele kukho, ake sithi le mithetho eyimpoqo elandelayo:

Qinisekisa ukufudumala ngaphambi kwekilasi.
Zivocavoce ngenqubo ephezulu kakhulu - ungajahi izinsimbi ezisindayo uze ube nobungcweti bezincane.
Kungcono ukupholisa phansi ngemuva kokuxakile (ukwelula imisipha noma izivivinyo ezengeziwe zabezindaba).
Isikhathi sokuphumula phakathi kwamasethi kufanele sibe sincane kulo lonke isethi. Kuyinto efiselekayo ukuthi kungabi nhlobo.
Buka isimo sakho - “njengesikhathi sokugcina” nawe awudingi ukuqeqeshwa.

Lolu hlelo lwenzelwe lawo mantombazane asanda kuqala umjikelezo wawo wokuqeqeshwa kwe-crossfit, kepha asesimweni esihle somzimba (okusho ukuthi, ijubane namandla okuqeqeshwa kuzokhula kancane kancane kuye ngesonto kuya ngesonto).

Kumantombazane asaqala kakhulu kunohlelo olunobumnene lapha.

Isonto 1

Usuku 1	Ukuqeqeshwa kwesekethe kusilindele ukuze kancane kancane sikhiphe imisipha yethu. Amathanga ama-5 esewonke: ukweqa intambo - izikhathi ezingama-50; i-burpee - ka-5; ama-squats - izikhathi eziyishumi; ukuhlala-izikhathi eziyishumi. Ngemuva kokuqeqeshwa, yenza ibha - amahlandla ama-3 imizuzwana engama-40 ume kancane imizuzwana engama-20 phakathi kwamasethi.
Usuku 2	Ezokungcebeleka
Usuku 3	Siqala ukwenza kahle izivivinyo eziyisisekelo futhi sisebenze ngezisindo. Isakhiwo sokuqala - ekuqaleni komzuzu wokuqala, siyabulala, bese siyaphumula bese kuthi ekuqaleni komzuzu olandelayo sigxumele ebhokisini, njalonjalo emizuliswaneni engu-6 (kuzoba yimizuzu eyi-12 isiyonke): Deadlift - ka-5. Sifaka isisindo njalo kumzuliswano wesi-2 (okungukuthi, kumjikelezo wesi-3 nowesi-5), qala ngebha engenalutho, engeza u-2.5-5 kg, gxila kwifomu lakho lomzimba, inqubo kufanele ihlale iphelele. Ukugxumela ebhokisini - amahlandla ayi-10. Ngemuva kwalokho senza okuyinkimbinkimbi - imizuzu eyi-10: Ukuletha amadolo esifubeni kubha evundlile - izikhathi eziyi-10. Amaphaphu agxumayo (shintsha imilenze ku-gxuma) - izikhathi eziyi-10.
Usuku 4	Ezokungcebeleka
Usuku 5	Siyaqhubeka nokumpompa ukukhuthazela, futhi sinesakhiwo sokuqala esaziwayo. Zama isandla sakho kuCindy. Sisebenza imizuzu engama-20, imijikelezo eminingi iba ngcono: Ukudonsa oku-5 (ngebhande le-elastic); Ama-push-up ayi-10; Izikwele eziyi-15. Lapho usuqedile - ipulangwe amahlandla ama-3 amasekhondi angama-45 ngamakhefu okuphumula amasekhondi angama-20.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto 2

Usuku 1	Siyaqhubeka nokusebenza ngenqubo yokuzivocavoca umzimba. Senza imizuzu eyi-10: Ama-squats ayi-10 angaphambili anebha; Ukudonsa okungu-7 (okunwebeka). Neminye imizuzu eyi-10: Iziqhumane eziyi-10; Izintambo ezeqayo ezingama-30.
Usuku 2	Ezokungcebeleka
Usuku 3	Namuhla sigcizelela kancane i-cardio. Sisebenza imizuzu engama-20: Imibhoshongo engu-10; Izikwele eziyi-10; Ama-push-up ama-5; Ukuhlala kwe-5 V; Izintambo ezeqayo ezingama-30. Lapho usuqedile - ipulangwe amahlandla ama-3 amasekhondi angama-45 ngamakhefu okuphumula amasekhondi angama-20.
Usuku 4	Ezokungcebeleka
Usuku 5	Namuhla usuku lwethu lonyawo. Njalo ngemizuzu engu-1.5 senza ama-squats ajulile we-10-10, 8-8, 6-6, 5-5, 4-4 reps. Okusho ukuthi, senza ama-squats ayi-10, siphumula kuze kuphele imizuzu engu-1.5, bese kuthi okunye okungu-10, siphumule futhi, engeze isisindo siphinde senze ama-8 reps, njalonjalo. Udinga ukwandisa isisindo njalo lapho wehlisa inani lokuphindaphinda. Imizuzu eyi-15 nje. Lapho usuqedile - ipulangwe amahlandla ama-3 amasekhondi angama-45 ngamakhefu okuphumula amasekhondi angama-20.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto 3

Usuku 1	Senza umsebenzi owodwa ekuqaleni komzuzu ngamunye, bese siphumula kuze kube sekupheleni komzuzu bese sidlulela kokulandelayo. Sisebenza ingqikithi yemizuzu engama-21, okusho ukuthi, amahlandla ayi-7 kufanele wenze umsebenzi ngamunye: Ngokucindezela i-shvung; Ukweqa okungu-10 etsheni lomgwaqo (ngaphandle kokuphumula emhlabathini); Amathileyi ayishumi enyawo ebha. Okulandelayo senza: Izintambo eziyi-100 zokweqa; Ama-sit-ups angama-50. Inani lezindlela alilinganiselwe lapha.
Usuku 2	Ezokungcebeleka
Usuku 3	Sibuyela ekuzivocavoca okuyisisekelo. Sisebenza imizuzu engama-20: okubulala - izikhathi eziyishumi; ama-squats aphuma ngaphandle - ama-10; amaphaphu - izikhathi eziyishumi emlenzeni ngamunye. Ngemuva kwenkimbinkimbi - izintambo ezingama-300 ezingashadile noma eziyi-100 eziphindwe kabili.
Usuku 4	Ezokungcebeleka
Usuku 5	Namuhla silinde inxanxathela ye- "Helen" - imizuliswano eyi-4 ngasikhathi: 400 m ukugijima; Jika 21 kettlebell; Ukudonsa okungu-12 (okunwebeka). Lapho usuqedile - ipulangwe amahlandla ama-3 amasekhondi angama-45 ngamakhefu okuphumula amasekhondi angama-20.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto 4

Usuku 1	Namuhla sisebenza imizuzu engama-25. Ekuqaleni - imizuzu engu-5 yokugwedla ngejubane elijwayelekile. Bese: Imibhoshongo engu-10; Ukucindezela i-shvung; Amaphaphu ayi-10 emlenzeni ngamunye; Ukuhlala okuyishumi. Lapho usuqedile - ipulangwe izikhathi ezine ngemizuzwana engama-60 ngamakhefu okuphumula imizuzwana engama-20.
Usuku 2	Ezokungcebeleka
Usuku 3	Isakhiwo sokuqala - ekuqaleni komzuzu wokuqala senza izibani zokubulala, bese siyaphumula futhi ekuqaleni komzuzu olandelayo senza ukugxuma kwebhokisi, njalonjalo ngemizuliswano engu-6 (imizuzu eyi-12 isiyonke): Deadlift - ka-5. Sifaka isisindo njalo kumzuliswano wesi-2 (okungukuthi, kumjikelezo wesi-3 nowesi-5), qala ngomugqa ongenalutho, engeza u-2.5-5 kg, gxila kwifomu lakho lomzimba, inqubo kufanele ihlale iphelele. Ukugxuma ebhokisini - izikhathi eziyi-10 Ngemuva kwalokho senza okuyinkimbinkimbi - imizuzu eyi-10: Ukuletha amadolo esifubeni kubha evundlile - izikhathi eziyi-10. Amaphaphu agxumayo (shintsha imilenze ku-gxuma) - izikhathi eziyi-10.
Usuku 4	Ezokungcebeleka
Usuku 5	Namuhla silinde i- "Murph" - isakhiwo esihle ongasithanda. Imithetho kaMurph: Awukwazi ukushintshanisa izivivinyo (uze uqede eyodwa, awukwazi ukuqhubeka). Awukwazi ukushiya ngaphandle kokuqeda uMurph (yebo, kuphela uma uzizwa ungalindelekile - kepha awudingi ukukuletha kulokho, sisabalalisa amabutho). Ngakho-ke, senza: 1.5 km run; Ukudonsa okungu-100 (kungenzeka ngebhande lokunwebeka); Ama-push-up angama-200; Izikwele ezingama-300; 1.5 km ukugijima.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka