I-Crossfit ekhaya yamadoda: izinhlelo zokuzivocavoca nezinhlelo zokuzivocavoca * Isiphambano

Izinhlelo zokuqeqesha

26K 1 09.11.2016 (ukubuyekezwa kokugcina: 26.06.2019)

Kunezikhathi lapho i-crossfit ekhaya iyona kuphela ithuba labesilisa lokujoyina lo mdlalo. Ngasikhathi sinye, kunesifiso esikhulu nesisusa somsebenzi onzima, kepha kunzima ukuzilinganisela ngokuzimela uhlelo lokuqeqesha olusebenzayo - ukubheka umthwalo owanele kuwo wonke amaqembu emisipha, ukuhlela inani lezindlela, ukuphindaphinda nezinsuku zokuphumula. Kepha sekudala kwaziwa ukuthi umgomo ofinyelelekayo ocacile kanye nohlelo oluqondakalayo kuyisihluthulelo sempumelelo kunoma yimuphi umzamo.

Sikulungiselele ukubuka konke okuphelele kokuzivocavoca okuphumelela kakhulu nezinhlelo zokuzivocavoca ekhaya zamadoda.

Yimiphi imishini oyidingayo ukuze uqeqeshwe?

Into yokuqala ongacabanga ngayo ngaphambi kokuqala amakilasi yilokho ongakudinga kubo? Cabanga ngodaba ngezindlela ezimbili - imishini yokuqeqesha ephoqelekile nenesifiso:

Kuyadingeka

Izisindo - okungcono ama-dumbbells ama-2 awelekayo noma i-kettlebell (okungu-2) enesisindo esifanelekile kuwe.
Intambo yokugxuma noma ibhayisikili - sizodinga izivivinyo ze-cardio, kepha njengoba intambo ishibhile kakhulu futhi ithatha isikhala esincane, siyayikhetha.

Izingubo zemidlalo. Ngaphandle kokuthi awukho ejimini futhi awukwazi ukukhathazeka ngokubukeka kwakho - izingubo zihlala ziyingxenye ebalulekile yokuzivocavoca kwakho. Akufanele anciphise ukunyakaza, adlulise futhi angavumeli umzimba uphefumule.
UMat. Ukuzivocavoca isisu, uzodinga.
Ibha evundlile yasekhaya noma ithuba lokuzijwayeza umgwaqo okulo. Yize ibha enezingqimba isebenza njengethuluzi lenani elilinganiselwe kakhulu lokuzivocavoca, ukudonswa kuyo kuyimithambo engenakuguqulwa.
Ibhokisi eliqinile noma elinye izinga futhi “igquma” eliqinile lokugxumela kulo.

Ukuzivocavoca okuyisisekelo kokuzivocavoca ekhaya

Lapha sizokwephula izivivinyo eziyisisekelo zokuwela lapho amadoda ezosiza khona lapho kuqaliswa izinhlelo zawo zokuzivocavoca ekhaya. Ngeke sigxile kulowo nalowo wabo isikhathi eside - uma unemibuzo nganoma yimuphi wabo, ungazijwayeza ukuzivocavoca ngento ehlukile enikelwe kuyo.

IBurpee. Ukuzivocavoca okuyingqayizivele okuye, mhlawumbe, okufana nokwe-CrossFit. Okufanele ube nakho kunoma yiluphi uhlelo lokuzivocavoca ekhaya lwamadoda.
© logo3in1 - stock.adobe.com
Incwadi encane, noma ukuhlala phansi okwenziwe ngo-V. Ukuzivocavoca i-abs ephansi nangaphezulu ngasikhathi sinye.
© alfexe - stock.adobe.com
Izikwele ezinesisindo nangaphandle. Uma ungenazo izinsimbi noma ama-dumbbells, ungasebenzisa ubhaka osindayo. Izinketho ezinhle zezikwele ezingenazinsimbi nhlobo - ngokugxumela ngaphandle nangomlenze owodwa.

© Makatserchyk - stock.adobe.com
Ama-lumges. Kungenziwa futhi ngezisindo nangaphandle kwezisindo. Bampompa kahle imilenze nemisipha ekhazimulayo.
© Paul - stock.adobe.com
Ukudonsa okudala. Olunye lwezivivinyo eziyisisekelo ezibaluleke kakhulu - ngaphandle kwalo, kuzoba nzima ngokwedlulele ukudala isethi yokuzivocavoca ephumelela ngempela ekhaya.
Ukujima. Futhi okunye kokuzivocavoca okubaluleke kakhulu, okubalulekile endodeni. Isifuba, ama-triceps, ama-deltas angaphambili asebenza.
Ipulangwe. Ukuzivocavoca okuthandwa kakhulu, kusebenzisa amaqembu amaningi emisipha, okuyinhloko kube yimisipha ye-abs kanye nengaphakathi.
© luckybusiness - stock.adobe.com
"Isikebhe". Enye indlela yokusebenzisa i-hyperextension ekhaya. Iyenziwa ilele esiswini.

Imithetho ebalulekile yokuqeqeshwa kwe-crossfit

Okulandelayo, sizokhuluma ngemithetho ebaluleke kakhulu yokuqeqeshwa kwe-crossfit, esebenza kuwo wonke umuntu, hhayi amadoda kuphela:

Qiniseka ukufudumeza yomibili imisipha namalunga. Ungavilaphi, imizuzu engu-3-4 yesikhathi osichithile izokusindisa ekulimaleni okungenzeka.
Ukusebenza kwe-Crossfit kuhlukaniswe ngezakhiwo ezihlukile (njengokujwayelekile, izakhiwo ze-1-2 zenzeka esifundweni esisodwa). Ngakho-ke, zama ukungaphumuli ngenkathi wenza ubunzima. Kepha ungathatha ikhefu elifushane lemizuzu emi-2-5 phakathi kwabo. Okubalulekile: uma usaqala futhi umzimba wakho ungakashintshi ukuqeqeshwa ngamandla, qaphela futhi wandise umthwalo kancane kancane ukusuka kuseshini kuye kweseshini.
Ungazivocavoci esiswini esingenalutho noma esigcwele. Amahora ama-2-3 (kuya ngemetabolism yakho) ngaphambi kokuqeqeshwa, qiniseka ukuthi ulayisha ukudla kwamaprotheni-carbohydrate (ama-carbohydrate kufanele abe yinkimbinkimbi - isibonelo, i-buckwheat). Uma ufika ekuzivocavoca esiswini esingenalutho, ngokoqobo ngemuva kwemizuzu eyi-10-15 yokuqeqeshwa, ungazizwa ukonakala ngokuphelele.
Phumula phakathi kokuzivocavoca. Abagijimi abangochwepheshe abazizwa kahle ngomzimba wabo bangenza izakhiwo zeCrossFit nsuku zonke. Imodi ejwayelekile - ukuqeqeshwa kosuku olungu-1, ukuphumula kosuku olungu-1.
Landela inqubo yakho yokuzivocavoca umzimba. Kungcono ukukwenza ngesisindo esincane kunokuba nomthwalo osindayo, kepha ngokungahleliwe.
Kunconywa ukuthi wehle phansi ekugcineni kokuqeqeshwa kwamandla (ukuzelula, ukuvivinya umzimba, ukuvivinya umzimba emuva, i-cardio elula, njll. Kubonakala sengathi lokhu akuyona ibhizinisi lomuntu - usho, kodwa cha. Le ngxenye yenkimbinkimbi ibaluleke kakhulu kwabesilisa nabesifazane.

Ukuzifudumeza okusezingeni eliphakeme ngaphambi kokuqeqeshwa kwabesilisa abavela ku- "Borodach":

Izinhlelo zokuqeqesha ze-Crossfit zamadoda ekhaya

Sikulungiselele izinhlelo eziningana zokuqeqesha amadoda ngezikhathi ezehlukene. Zonke zihlanganiswe iqiniso lokuthi zikulungele ukuprakthiza ekhaya. Kuzoba nezinhlelo ezi-2 sezizonke:

Uma ulinganiselwe kwimishini yezemidlalo, lapho-ke awunayo imishini yezemidlalo kusuka kuhlu olungenhla (ngisho nama-kettlebells kanye nama-dumbbells).
Uhlelo lokuqeqesha olunamathuluzi adingekayo - ibha evundlile, ibhokisi, ama-dumbbells, njll.

Ukunakwa! Uma ufuna ukufeza imiphumela ebucayi yezemidlalo ku-CrossFit, kusabalulekile ukubeka imishini - okungenani ibha enezingqimba nezisindo!

Inombolo 1 yohlelo lokuqeqesha (ngaphandle kwemishini yezemidlalo)

Uhlelo lokuqala lokuqeqesha abesilisa emakhaya ngaphandle kwemishini ekhethekile.

Amaviki 1 no 3

Isheduli yamakilasi eviki lokuqala nelesithathu. Qiniseka ukuthi ubheka inqubekelaphambili yakho - okungcono ezindaweni eziyinkimbinkimbi lapho udinga ukwenza khona imijikelezo engaphezulu, kungcono, zama ukukhulisa inani lemijikelezo isonto nesonto.

Usuku 1	Sisebenza imizuzu eyi-16 (ukuzivocavoca oku-1 kushintshana umzuzu ngamunye, okusho ukuthi, imizuzu engu-8 kulowo nalowo): ama-squats aphuma ngaphandle - ama-10; i-burpee - izikhathi eziyishumi. Phumula imizuzu emi-2. Ukuzungeza okuningi ngemizuzu eyi-10, kungcono: ama-push-ups - ama-10 times; amaphaphu - izikhathi eziyishumi emlenzeni ngamunye. Ekupheleni kwenkimbinkimbi, senza ibha izikhathi ezine ngomzuzu owodwa ngezikhawu zamasekhondi angu-20 zokuphumula.
Usuku 2	Ezokungcebeleka
Usuku 3	Ukuzivocavoca isifunda imizuzu engama-30 ngaphandle kokuphumula (imijikelezo engaphezulu iba ngcono): i-burpee - izikhathi ezingu-7; isikebhe - izikhathi eziyi-10; V -s-ups - izikhathi eziyishumi; ama-push-up kusuka phansi - izikhathi eziyi-10.
Usuku 4	Ezokungcebeleka
Usuku 5	Sisebenza imizuzu eyi-12 (imijikelezo engaphezulu, iba ngcono): ama-push-up anemilenze kusofa noma okunye ukuphakama - amahlandla ayi-7; gxuma squats - izikhathi eziyishumi. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): i-burpee - izikhathi eziyishumi; ukuhlala-izikhathi ezingu-15. Ekupheleni kwenkimbinkimbi, senza ibha izikhathi ezine ngomzuzu owodwa ngezikhawu zamasekhondi angu-20 zokuphumula.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Amaviki 2 no 4

Senza izakhiwo ezilandelayo kumaviki e-2 ne-4 ohlelo lwethu:

Usuku 1	Sisebenza imizuzu eyi-16 (kushintshaniswa ukuzivocavoca okungu-1 ngomzuzu, okungukuthi, imizuzu engu-8 ngakunye): ama-squats emlenzeni owodwa - kasikhombisa ngakunye; amaphaphu ngokugxuma (ngemuva komugqa ngamunye emlenzeni owodwa, gxuma ngokudluliswa kwesikhundla ukuze ungene komunye umlenze) - amahlandla ayi-7 emlenzeni ngamunye. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): i-burpee - izikhathi eziyishumi; ipulangwe - imizuzwana engama-60.
Usuku 2	Ezokungcebeleka
Usuku 3	Sisebenza imizuzu engama-30 (ukuqeqeshwa okuyindilinga): V -s-ups - izikhathi ezingu-15; isikebhe - izikhathi eziyi-10; ipulangwe - imizuzwana engu-60; i-burpee - izikhathi eziyishumi.
Usuku 4	Ezokungcebeleka
Usuku 5	Sisebenza size siqedele yonke inkimbinkimbi - sigxila kumizuzu engama-40-60: ama-burpees - izikhathi ezingama-30; amaphaphu - izikhathi ezingama-50 emlenzeni ngamunye; ama-push-ups - izikhathi eziyi-100; squats (akukho isisindo futhi akukho ukweqa) - izikhathi ezingama-200; ukuhlala-izikhathi ezingama-50.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Uhlelo lokuzivocavoca ekhaya # 2

Ukuqhubekela phambili kuhlelo oluphelele lokuqeqesha ekhaya. Lesi sikhathi ngemishini yezemidlalo.

Amaviki 1 no 3

Usuku 1	Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): ukudonsa okudala - izikhathi eziyisikhombisa; ama-dumbbell thrusters - izikhathi eziyishumi. Phumula imizuzu emi-2. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): ama-squats ajulile anama-dumbbells - izikhathi eziyi-10; ukweqa ebhokisini - izikhathi eziyishumi.
Usuku 2	Ezokungcebeleka
Usuku 3	Sisebenza imizuzu eyi-12 (kushintshaniswa ukuzivocavoca okungu-1 ngomzuzu, okusho ukuthi, imizuzu engama-6 ngakunye): umshini wokucindezela ibhentshi we-dumbbell ulele ebhentshini (uma likhona) noma phansi ngesisindo esandayo, indlela ngayinye elandelayo (izindlela ezi-2 zokugcina zisondela ngaphandle kokukhuphuka okunesisindo esikhulu kuwe) - izikhathi eziyi-10; ama-push-up kusuka phansi - izikhathi eziyi-10. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): umlenze uphakamisa ibha - izikhathi eziyishumi; intambo - amahlandla ama-50 (i-15 uma ukwazi ukuphinda kabili).
Usuku 4	Ezokungcebeleka
Usuku 5	Isikhathi sokudla kancane. Sizokwenza "i-Murph" ibe yinkimbinkimbi ekuhumusheni kwekhaya futhi kufushaniswe kancane. Sisebenza size siqedele yonke inkimbinkimbi - sigxila kumizuzu engama-40-60: intambo yokweqa - izikhathi ezingama-200 (noma ama-75 aphindwe kabili); ukudonsa - izikhathi ezingama-75; ama-push-ups - izikhathi eziyi-100; ama-squats - izikhathi ezingama-200; intambo yokweqa - amahlandla ama-200 (noma ama-75 aphindwe kabili).
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Amaviki 2 no 4

Usuku 1	Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): i-kettlebell swings (noma ama-dumbbells) - izikhathi eziyi-10; ibhentshi cindezela nge dumbbells - izikhathi 7. Phumula imizuzu emi-5. Sisebenza imizuzu eyi-10 (imijikelezo engaphezulu, iba ngcono): ama-squats ajulile anama-dumbbells - izikhathi eziyi-10; i-burpee - izikhathi eziyishumi.
Usuku 2	Ezokungcebeleka
Usuku 3	Sisebenza imizuzu eyi-12 (kushintshaniswa ukuzivocavoca okungu-1 ngomzuzu, okusho ukuthi, imizuzu engama-6 ngakunye): amaphaphu ane-dumbbells - izikhathi eziyi-10; i-burpee - izikhathi eziyishumi. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): ukuhlala-izikhathi ezingu-10; intambo - amahlandla ama-50 (i-15 uma ukwazi ukuphinda kabili).
Usuku 4	Ezokungcebeleka
Usuku 5	Sisebenza imizuzu eyi-12 (kushintshaniswa ukuzivocavoca okungu-1 ngomzuzu, okusho ukuthi, imizuzu engama-6 ngakunye): Ukudonsa okuqinile okungu-7; Kweqa okuyi-10 ngebhokisi ngalinye. Sisebenza imizuzu eyi-15 (imijikelezo engaphezulu, iba ngcono): i-dumbbell jerk isuka phansi - amahlandla ama-5 ngesandla ngasinye; ukuletha imilenze kubha enezingqimba - izikhathi eziyisithupha; Ama-push-up ayi-10.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Ngokuzayo, ungakhuphula umfutho walezi zinhlelo - wandise izisindo zokusebenza, inani lokuphindaphinda nemibuthano. Into esemqoka ukuthi ungawenzi ngokweqile futhi ungazishayeli ngokweqile. Ungenza futhi ama-WOD anzima kakhulu kulabo abakufanelayo ngokutholakala kwemishini.

Yabelana ngezibonelo zokuqeqeshwa kwakho nempumelelo! Uma uyithandile le ndaba, unganqikazi ukutshela abangane bakho ngayo. Usenemibuzo? Welcom kumazwana abekiwe.

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