Crossfit: pulogalamu yophunzitsa

Maphunziro a mtanda anapangidwa m'zaka za m'ma 1980 ndi Greg Glassman. Lingalirolo silinakhudze kokha kwa okonda kukhala ndi moyo wathanzi, komabe ngakhale ku zankhondo ndi apolisi. Kodi chifukwa cha kutchuka koteroko ndi chiyani? Inde, choyamba, ndipamwamba kwambiri. Zovuta zomangidwa bwino zimapereka zotsatira zabwino mwa kanthawi kochepa. Pankhaniyi, mungagwiritse ntchito apadera simulators, ndipo mungagwiritse ntchito thupi lanu lolemera basi. Chifukwa cha kusinthasintha kotereku, aliyense angakwanitse maphunziro apamwamba kunyumba.

Zofunika! Chidziwitso chawo ndi chakuti zochitika zonse zimachitidwa mofulumira kwambiri pamlingo wazinthu zomwe angathe komanso mosasinthasintha pakati pa njira. Mukhoza kutenga theka la mphindi yokhala ndi mpumulo kuti mutenge mpweya wanu, mutenge madzi ndikupitanso kunkhondo.

Malinga ndi ndemanga zambiri, tinganene kuti zotsatira zake ndi zodabwitsa kwambiri. Ntchito za crossfit nyumba ziyenera kutenga mphindi 30 kapena 60 patsiku (3-6 pa sabata) ndipo patangotha ​​sabata imodzi yokha yophunzitsidwa mwamphamvu mudzaona momwe kupirira kwamphamvu, minofu ikulimbikitsidwa, ndipo ndithudi, mafuta ochuluka amatha. Komabe, musanakwere pamtunda wa zolemera patatha sabata, mukumbukire chinthu chimodzi chofunika kwambiri.

Kulemera kwa minofu ya minofu ndi yaikulu kwambiri kuposa ya mafuta. Choncho, mukangoyamba kufika pamtunda, simungaone kuchepa kwa mtengo. Ndi bwino kuyang'ana pagalasi, deta yomwe imapezeka kuchokera kwa iyo idzakhala yolondola kwambiri. Kuti mumvetse bwino momwe thupi lanu lasinthira, mutengere nokha malamulo, sabata iliyonse kuti chithunzi chanu chikhale chokwanira kuchokera kumbali zosiyanasiyana. Ndiye inu mudzakhoza kumvetsa kuti zoyesayesa zanu sizachabechabe.

Crossfit: maphunziro

Ngati mukukonzekera kupita ku holoyi, mphunzitsiyo adzakuphunzitsani zonse ndikufotokozerani zovuta zonse za maphunzirowa. Koma ngati zolinga zanu sizikuphatikizapo kuchoka panyumbamo, mudzayenera kubwezeretsa chidziwitso. Crossfit kwa oyamba kumene ndi zovuta chifukwa chakuti amadzipulumutsa okha. Zochita zonsezi zimachitika mofulumira, pamlingo wazinthu zawo komanso popanda kupumula pakati pa njira. Choncho, nthawi zingapo kuti mupite ku holo, kapena mungapeze kanema yophunzitsa, yomwe ili yoyenera.

Zida zowonongeka

Ndipotu, kuti muyambe simukusowa kalikonse! Danga laling'ono laufulu ndipo ndizo zonse. Choncho, pakadali pano, zifukwa monga "ndilibe masewera," "palibe ndalama zothandizira," ndi zina zotero. amachotsedwa mosavuta. Makamaka ngati kukonzekera mwakuthupi sikuli bwino kwambiri - simukusowa mavuto ena. Koma patapita nthawi, pamene mukufuna kupita ku msinkhu watsopano kapena kungofuna zosiyanasiyana, mungaganize za kugula bar, zithunzithunzi, kulemera kosiyanasiyana ndi zina zotero.

Kuchita izo kunali kosangalatsa kwambiri, kuika nyimbo. Ingokumbukirani kuti nyimbo za crossfit ziyenera kukhala zamphamvu, zowopsya komanso zolimbikitsa. Mutha kupeza ngakhale makonzedwe okonzekera maphunziro, omwe ndi abwino kuti nyimbo zifanane ndi nyimbo ndi kuphatikizidwa mu njira imodzi ndi kusintha kosavuta. Ndizovuta kwambiri! Ndipotu, mungathe kusintha masewera anu ku nyimbo ndikuchita popanda kuyang'ana pa koloko, pitirirani kuntchito yotsatira mukangomaliza gawo linalake.

Crossfit kwa akazi

Zovala za crossfit. Oyenerera zovala zolimbitsa thupi zomwe siziletsa kusuntha, ndipo mumakhala omasuka. Kukonzekera kokha kungakhale kwa kutentha kwa mpweya. Chifukwa chakuti mukuyenera kupita mofulumira komanso mwamphamvu, musamabvala zovala zotentha, monga tracksuit. Nsapato ndi T-sheti ndizo zabwino kwambiri.

Nsapato kwa crossfit. Ngati makalasi ali muholoyi, mudzakhala bwino ndi zitsulo zowala. Chokhacho chiyenera kukhala mphira, kuonetsetsa kuti kumatira bwino pansi ndikuchotseratu. Mu zochitika zina, pali pangozi yodula mwendo ngati nsapato zili zoterera.

Crossfit: kuvulaza

Chinthu chofunika kwambiri ndi kudziwa kuchuluka kwa chirichonse. Yang'anirani zamkokomo zanu ndi boma. Mverani nokha! Ndikofunika kupeza mzere wabwino pakati pa ulesi ndi kutentheka. Kumbali imodzi, simungadzipatse kudziletsa komanso kupuma patsogolo, mwinamwake sipadzakhalanso zotsatira. Komano simungathe kudzitonthoza. Samalani kuti chipinda chili ndi mpweya wokwanira, ndipo mpweya wabwino unali wambiri. Muyeneranso kumwa madzi, mumangomwa madzi pang'ono ndi sips.

Musati muzichita mimba yopanda kanthu, mumasowa mphamvu yogwiritsira ntchito masewera olimbitsa thupi, kotero kuti muzipuma maola 1.5-2 musanayambe kuchita masewera olimbitsa thupi.

Crossfit: chakudya

Thupi lanu lidzagwiritsa ntchito mphamvu zambiri, zomwe mwachibadwa zimafuna kubwezeretsedwa. Muyenera kusinthitsa ku chakudya choyenera, chomwe chikutanthauza kukana zovuta, mankhwala osiyanasiyana omwe amatha kumaliza komanso zakudya zina zokoma koma zopweteka. Mu menyu yanu muyenera kukhala ndi chakudya chokwanira (buckwheat, oatmeal, mpunga) ndi mafuta ochepa omwe amapangidwa kuchokera ku mapuloteni (nkhuku, nkhumba, ng'ombe, nsomba, mazira, etc.). Ndipo chakudya chamagazi ndi chofunika kudya m'mawa, ndipo madzulo kudalira mapuloteni. Ndibwino kuti musadye bwino 1.5-2 maola musanaphunzire, kuti thupi likhale ndi magetsi. Pambuyo pa maphunziro, yesani kuti musadye kalikonse kwa maola awiri, koma kuti mukwaniritse kumverera kwa njala, mutha kudzitcha nokha opanda nyumba yachinyama tchizi ndi yogurt.

Musaiwale kumwa! Kugwira ntchito mwakhama kumathandiza kuwonongeka kwakukulu kwa madzimadzi, omwe ayenera kubweretsedwanso kuti asawonongeke. Kumwa madzi osaphatikizidwa, tiyi, zipatso zatsopano zimabweretsa phindu lalikulu.

Crossfit: Zochita

Maphunziro onse ayenera kuyamba ndi kugwira ntchito mwakhama kuti athetse minofu ndi kupeŵa kuvulala. Kutentha kwa thupi pakapita nthawi yotentha kumathandizanso kuti mgwirizano ukhale wochuluka komanso kutsika kwa mitsempha, kuphatikizapo, kuwonjezeka kwa mtima, ndipo thupi lanu lonse limakonzekera katundu wolemetsa.

Kutentha musanaphunzire kuchepetsa kuperewera kwa thupi kungakhale ya mitundu iwiri: yodziwika ndi yapadera.

Kutentha kwakukulu kumakhala ndi zosavuta zojambula pamtima (kumathamanga pamalo kapena pamsewu, kudumpha ndi chingwe chodumpha, kuyenda mofulumira, ndi zina zotero) ndi zochitika zolimbitsa mgwirizano (mapulaneti osiyanasiyana, ngodya, ndi zina zotero).

Kutentha kwakukulu kumafuna kutentha magulu ena a minofu, yomwe idzatsatiridwa ndi zochitika zonse. Mwachitsanzo, mu ndondomeko yanu mukhoza kuona masewera okhala ndi bar kuti awakonzekere, kupanga njira imodzi yokhala ndi masewera olimbitsa thupi (25-30% ya kulemera kumene mukukonzekera kuti mugwiritse ntchito).

Kawirikawiri, kutenthetsa kumatengera pafupifupi 7-10 mphindi, pambuyo pake mukhoza kuyamba ntchito zazikulu za wopambana.

Zozizwitsa za crossfit ndizogawidwa mwa mitundu itatu malinga ndi katundu: cardio, masewera olimbitsa thupi ndi weightlifting.

Mavuto a crossfit exercises - cardio

Ganizirani zochitika zochepa za cardio zomwe mungathe kuziphatikiza pa ntchito yanu, zidzakuthandizani kwambiri kuwonjezera mphamvu zanu, komanso kulimbitsa thupi lanu:

1. Kuthamanga ndi chingwe chodumpha . Mungayambe ndi kudumpha ndi kutembenukira kwa chingwe chimodzi mumlengalenga, ndipo mukakhala ndi chidaliro, yonjezerani kuwiri. Pa nthawi yochita masewera olimbitsa thupi, yesetsani kusunga nsana, ndi miyendo pambali ya chifuwa. Mudzasowa zina zotere ndikugwirizana bwino.
2. Kuthamanga kuthamanga . Kuthamanga kwa maulendo afupipafupi pamtunda wothamanga kwambiri ndi kusintha kwakukulu mu njira yoyendetsa pa nthawi inayake. I. Ntchito yanu ndi kudziwa mfundo ziŵiri ndipo mkati mwa nthawi inayake nthawi yomweyo zimathamanga kuchoka ku imodzi kupita kumalo popanda kuima. Ntchito yanu sikuthamanga mozungulira, koma kugwira khoma kapena pansi kuti mutembenukire ndikubwerera. Onetsetsani kuti mulibe nsapato zotopetsa, ngati simungapweteke.
3. Kuyenda ndi mkali . Mwachidule, ndikofunikira kusuntha kwa kanthawi, kudalira pa mapazi ndi manja.
4. Kuthamanga pa benchi . Ikani chinthu chokwanira chokhala ndi cholimba chosasunthika pamwamba (kutalika kwa 50 mpaka 70 masentimita), kumene mungathe kudumpha ndi khama - bokosi, benchi, ndi zina. Ntchito yanu kwa mphindi zingapo kudumpha ndi kulumpha, kubwerera ku malo ake oyambirira.

Masewera olimbitsa thupi otchedwa Crossfit Exercises

1. Magulu . Ikani mapazi anu pambali pa mapewa, mapaziwo akufanana ndi wina ndi mzake kapena kutuluka pang'ono, sungani msana wanu molunjika. Tengani nyemba kumbuyo ndikuyambe kumira, kuti muyese muyezo womwe mungathe kutambasula manja anu. Kubwerera ku malo oyamba, musamayende bwino miyendo, ayenera kuwerama pamadzulo.
2. "Bierpi" . Malo oyambira ndi kuika ("lath"). Muyenera kuthamangitsira pansi, dumphirani miyendo yanu ndikuyiika pafupi ndi manja anu, mutenge malo otetezeka, kenako mutumphuke mokweza momwe mungathere, khalani pansi ndikudumpha kumalo oyambira.
3. Kusokoneza . Ngati atapatsidwa kwa inu molimbika, yambani kuchita nawo ndi kugogoda pa mawondo anu, motero kuchepetsa kulemera kwanu. Sinthani mapangidwe a manja - yesani yopapatiza (manjawo ali pafupi ndi mapewa, zigoba zimapangidwira thupi) ndi lonse (mikono ndi yayikulu kuposa mapewa, zidutswa zimafalikira).

Njira yowonongeka - kulemera

Kuti muchite masewerawa, mudzafunika zolemba za crossfit, monga dumbbells, kulemera, mpira wa mankhwala, barbell, etc.

1. Kuwonongeka . Malo oyambira - miyendo imakhala pafupi ndi mapewa, kumbuyo kuli kolunjika, kugwirana ndipakati pa mapewa, miyendo imayendama pamadzulo. Zonsezi zimachitika bwino popanda jerks. Khala pansi, tenga bar ndi kuwongolera thupi, kubwerera ku malo owongoka, gwirani kwachiwiri ndikukhala pansi kachiwiri.
2. Kugwira ntchito ndi dumbbells . Izi zimaphatikizapo zochitika zilizonse ndi dumbbells (kupindika kwa manja ndi zikhomo, kupukuta manja patsogolo pake ndi zopopera, etc.)

Pulogalamu yophunzitsa Crossfit

Pulogalamuyi ya crossfit yapangidwa kwa masiku atatu, pakati pa maphunziro ayenera kukhala osachepera tsiku limodzi la mpumulo, lomwe minofu idzachira.

Tsiku 1 ndi Tsiku 3:

1. Kutentha :

• akuthamanga pomwepo;
• Kufalikira kwa miyendo kudumpha ndi kukwera kwa manja pamwamba pa mutu;
• akuthamanga ndi kukweza mawondo aatali;
• akuthamanga pomwepo ndi mikono yolunjika patsogolo pake.

Zochita zonse zimagwiritsidwa ntchito kwa masekondi 30 popanda kusokonezeka mu njira 3-4, pakati pazinthu zomwe zilibe phokoso. Njira yotsatira iliyonse imakhala yofulumira kuposa yomwe yapita. Momwemonso, mudzatentha kwambiri minofu ndikukonzekera ku ntchito yomwe ikubwera.

Pewani mpweya pang'ono ndikufika ku zochitika zoyambirira.

2. Gawo lalikulu :

• Kuthamanga kothamanga - tengani masitepe ang'onoang'ono komanso ofulumira kwambiri, kugwa pansi, kugwira pansi, kuchita chimodzimodzi kumbali inayo;
• malo othamanga - mapazi pafupifupi pafupifupi digrii 90, mikono ikupita patsogolo kuti ikhale yoyenera;
• akuthamanga ndi kukweza mawondo aatali;
• masewera okhala ndi kulumpha kumtunda;

Zochita zinaizi zikuchitidwa kwa masekondi pafupifupi 30 popanda kusokonezeka mu njira zitatu, pakati pa zomwe zingathe kupuma kwa masekondi 30 - kubwezeretsa kupuma ndi kumwa madzi.

Njira iliyonse imayendetsedwa ndi khama lalikulu komanso mofulumira kuposa momwe kale.

• 4 kukankhira mmwamba + kumayendetsa ndi kutsindika pa manja (8 "masitepe") + kulumpha msinkhu;
• Kuchokera pamalo a "bar" (thupi lofanana ndi pansi, kutsindika pa manja ndi zala zazing'ono), nyambani mwa kuyika miyendo pafupi ndi manja anu momwe zingathere, kenaka pitani kumalo oyambira.

Izi zikuyenda motsatira chimodzimodzi monga kale - njira zitatu.

Pambuyo pochita masewerawa kwa mphindi 3-4, gwiritsani chingwe, kukoka minofu. Izi zikhoza kuphatikizapo matsetse a thupi kumapazi, kutsogoloza, ndi zina zotero.

Tsiku 2

Pulogalamu ya crossfit ya tsiku loyamba ndi lachitatu imaphatikizapo zochita zamphamvu, ndipo tsiku lina ndizofunikira kupereka cardio.

Maphunzirowa adzakutengerani mphindi 20-25 zokha ndipo sipadzakhala kusiyana pakati pa machitidwe.

1. Kutentha (mofanana ndi masiku ena)
2. Gawo lalikulu :
   • mphepo yothamanga;
   • Kusinthana kwa kuponyedwa ndi mapazi - Kuyenda kuli ngati kukankhira mdani wongoganizira pamaso panu, kusintha miyendo imapezeka mofulumira popanda kuima, manja akugwada pamapiri ndi kumenyana ndi chifuwa;
   • sprint - masekondi makumi asanu ndi awiri othamanga mofulumira, kenako masewera a masekondi 2-3 ndikuyendetsanso m'malo;
   • Kulowera kutsogolo, kusintha kwa miyendo kumalumphira (yesani pafupi kugwira pansi bondo likuwerama), kumathamanga pamasekondi asanu, kachiwiri mapulaneti, kuthamanga, ndi zina;
   • masewera okwera;
   • 4 kusunthira + kuthamanga mu "nsonga" kumalo okwera;
   • Mapaziwo amagawanikana - mbali ina ndikudumpha mmbuyo;
   • Kuthamanga pamalo ndi kukweza mawondo;
   • Kuchokera pamalo a "bar" imadumpha mwa kuika mapazi anu pafupi ndi manja anu + kudumpha msinkhu + kutsogolo + kubwerera kumalo a "zidutswa".

Ndondomeko yotereyi idzawathandiza kuti musamangomanga minofu yanu, komanso kuwonjezera kupirira kwanu.