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!
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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.
© alphaspirit - stock.adobe.com
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.
© logo3in1 - stock.adobe.com
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:
© Makatserchyk - stock.adobe.com
Abasubathi abanolwazi oluningi bangabenza ngezisindo: nge-kettlebell noma ama-dumbbells, nge-barbell emahlombe abo, esifubeni noma ngaphezulu:
© Vitaly Sova - stock.adobe.com
© Makatserchyk - stock.adobe.com
© pressmaster - stock.adobe.com
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:
© Andrey Bandurenko - stock.adobe.com
Abanolwazi oluningi, ngokuphambene nalokho, bangenza ubunzima bokuzivocavoca - kwenze ngemilenze ku-dais noma kuzinsimbi / kuma-dumbbells:
© kucherav - stock.adobe.com
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.
© luckybusiness - stock.adobe.com
Ukuhlala phansi
Kunezinhlobo eziningi zokuhlala (ukukhulisa umzimba endaweni ebucayi). Uhlobo lwakudala lubukeka kanjena:
Ngezansi kunesibonelo "sencwadi encane", noma i-V sit-up:
© alfexe - stock.adobe.com
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:
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):
Ngemuva kwalokho senza okuyinkimbinkimbi - imizuzu eyi-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:
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:
Neminye imizuzu eyi-10:
|
Usuku 2 | Ezokungcebeleka |
Usuku 3 | Namuhla sigcizelela kancane i-cardio. Sisebenza imizuzu engama-20:
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:
Okulandelayo senza:
Inani lezindlela alilinganiselwe lapha. |
Usuku 2 | Ezokungcebeleka |
Usuku 3 | Sibuyela ekuzivocavoca okuyisisekelo. Sisebenza imizuzu engama-20:
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:
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:
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):
Ngemuva kwalokho senza okuyinkimbinkimbi - imizuzu eyi-10:
|
Usuku 4 | Ezokungcebeleka |
Usuku 5 | Namuhla silinde i- "Murph" - isakhiwo esihle ongasithanda. Imithetho kaMurph:
Ngakho-ke, senza:
|
Usuku 6 | Ezokungcebeleka |
Usuku 7 | Ezokungcebeleka |