Anoongorora crossfit. Crossfit - maitiro, maitiro. Crossfit yevasikana

Iye zvino crossfit iri kuwedzera kukurumbira pakati pemitambo. Kune avo vasingazivi zvakakwana kuti chii, tichaedza kutaura nemashoko akawanda pamusoro pezvinhu zvose zvemutambo uyu.

Chii chinonzi crossfit

Kudzidzira mumapurogiramu akasiyana-siyana, tichakurumidza kana kuti gare gare kuona migumisiro yebasa ravo rakaoma: kuwedzera simba, kutsungirira, musimba volume. Kuti tiise pachena, tiri kuwana fomu yepamusoro yepanyama. Zvisinei, tinotendeukira kumusoro wehurukuro yedu. Saka, chii chinonzi crossfit? CrossFit inogara yakasiyana-siyana, kushandiswa kwebasa kunoitwa mukukwirira kwepamusoro (izvo zvinoreva: nguva dzose dzakasiyana, kushanda zvakanaka, kunoitwa nesimba rakasimba). Nenzira iyi, tsanangudzo iyi ndiyo tsanangudzo yekudzidzisa kwakadaro, uko tine zvinhu zvitatu zvataurwa pamusoro apa. Ngatitangei tiongorore umwe neumwe wavo zvakadzama. Ngatitangei!

Varying

Ichokwadi, kutanga kwezvose, kufamba kwedu kushanda kunosiyana. Pamwe chete navo, zviyereso, nguva yekuzorora uye nguva dzose yekushanyira muimba, zvishandiso, nezvimwewo zvinoshanduka.Ipapo kune mienzaniso mizhinji, uye naizvozvo tichanyorera vaviri mumashoko edu. Saka, kana iwe, somuenzaniso, kuita zvakawanda nebha (bhenikari, mabhizimisi ehurumende, nezvimwewo), edzai kuita zvimwe chetezvo, asi neine dumbbells. Iwe unogona kuchinja nguva yekushanyira imba. Semuenzaniso, nhasi iwe waidzidzira nenguva dzemanheru masere nematumbo akazara, asi wakaneta zvishoma mushure mebasa. Zvino edza mangwana kuti uende mangwanani kudzidzisa, uye iwe uchanzwa misiyano yakakura, uye kwete iyo iyo yakaipisisa. Tiri kutaura nezvei? Edza kuita zvibvumirano zviviri pane zvakasiyana-siyana maererano nehupamhi hwegungwa - uye iwe uchanzwawo musiyano. Pakupedzisira, tanisa kusiyana kwekudzidziswa kwako (3X2X3, 5X2, 1X1), iyo inoparadzanisa upenyu hwako hwokudzidzisa. Kazhinji, edza kutamba nezvose izvi, nokuti zvine musoro.

High intensity

Kutaura nezvekukwirira kwepamusoro, zvakakosha kufunga nezvenzira yekushandura, nokuti kutanga unoda kudzidza kuita zvose zvakanaka, uye zvino enda mberi kusvika pakudzidza kwakasimba. Nekudzidzira uku, kukura kwemisimba uye simba rinokura zvinokurumidza kukurumidza, asi sezvazvakataurwa kare, zvakakosha kuti titeerere nzira yakarurama yekushanda.

Basa rinoshandiswa

Zvakanyatsorondedzerwa sei kutsanangura, chii chinongoshanda chinoshanda, uye chisipo? Kutaura zvazviri, zvinhu zvose zvakajeka: kana tikakurumidza kutamisa uremu hukuru pane imwe kure, zvino kufamba kunoshanda. Mune mamwe mazwi, akadaro ndiko kufamba kunovaka simba redu guru. Semitemo, yakadaro inosanganisira marudzi ose ekutengesa, mabhenikirwo emitambo uye squats. Sezvaunogona kuona, hwaro ndiwo maitiro ekutanga. Crossfit haisanganisi muhuwandu hwemabasa ekusimudzira pa biceps uye mamwe maitiro anoshandiswa pamiviri yemasipirati, sezvo mutemo wekutanga (pasina hukuru hukuru hwekufamba, kwete "kuputika" kwesimba, nezvimwewo) kunoonekwa.

Maitiro ezvidzidzo

Kutanga, tichaongorora zvidzidzo nezvimwe zvinhu zvekunze (W), patinozogadzirisa marudzi ose efaini (classical, sumo, Romanian), mabhenikirwo emitambo, kugara-ups, ejections, uye kudzidzira nezviremba uye zviduku. Kune boka iri tinosanganisira maitiro ekutanga. Crossfit inewo gymnastic (G) uye maitiro akawanda ekugadzirisa (M). Yokutanga inosanganisira kufamba kwakasiyana-siyana nehumwe uremu hwavo, mienzaniso yeiyo inogona kunge yakasiyana-siyana yekusvota-ups, kusvitsa-ups pane zviputi zvisina kufanira uye zvinhu. Kazhinji kazhinji inoshandiswa mumutambo uye munharaunda yemitambo uye mitambo yemugwagwa inonzi Street Workout. Izvo zvinonzi "cardio" zvinoreva boka rezviongorori zvakasiyana-siyana: kutamba, kushambira, kutumbuka tambo, kutamba, mabhasikoro, nezvimwe.

Programming

Sezvo mutemo, mumapurogiramu emuchinjikwa, maviri, katatu uye chippers zvakakamurwa. Coupons inobatanidza 2 zvakasiyana-siyana mu 1 superset. Semuenzaniso, unogona kutora maitiro kubva kuW (kushanda nezviremba), uchibatanidza kuti zvive zvakaoma pamwe nekufamba kubva G (gymnastic) - WG. Kana tichifunga, ipapo tichava nesarudzo yakawanda yekubatanidza (WG, WM, GM), tichifunga nhamba huru yezviito zvemarudzi ose (uye iwe unogona kusanganisira MM, WW uye GG).

Tinoenda mberi. Zvitatu zvinosanganiswa zvikamu zvitatu zvakasiyana. Hatingatauri zvakawanda pamusoro peizvi, tinofunga kuti hakuna munhu achakwanisa kuverenga zvose zvinokwanisika kusanganisa maitiro.

Pakupedzisira, rudzi rwekupedzisira rwekugadzira chirongwa Chipper (Chipper), zvinoreva kusanganiswa kwemasangano mana kana kupfuura. Iyi ihurukuro yakaoma yakaoma yekudzidzira, kwaunoita huwandu hwemakumi matatu nemakumi matatu ehuwandu hwemashure emakumi mana kana kupfuura, izvo, nenzira, zvinotyisa zvikuru kusvika kumagumo ekudzidziswa. Chippers dzinobatsira kuita nguva nenguva, asi pane zvakakosha inofanira kuramba yakabatana uye katatu.

Crossfit yevasikana

Tinofunga kuti musikana wese ari kugara achiedza kuchengetedza muviri wake kuitira kuti anzwe akawedzerwa chivimbo. Zvisinei, pakushanyira makirini emagariro, vasikana vazhinji vanotanga kudzidzisa vasina zviyero zvishoma uye pamasikirati asina simba, izvo zvinopa zvisingabatsiri. Hungu, kurema kwacho kwakaderedzwa, asi kunotova kukodzera kwe cardio-simulators, pane maawa ekudzidzisa. Saka, crossfit inorevei kuvasikana? Kutanga, kurovedza kuchaita kuti iwe uwane zvakakwana uye mutambo. Uye izvi hazvirevi kuti iwe uchava mukuru, sevashandi vezvikwata. Iko zvishoma zviduku zvakashata uye chimiro chakanaka mumuviri - ichi ndicho chikonzero chekudzidziswa. Chechipiri, kushanda kwemuchinjikwa kunowedzera huduku hwezvenhengo dzako, uye kunoderedzawo mikana yekukuvara. Pakupedzisira, iyi inzira yakanaka yekuzvidzivirira.

Asi chii chinodzidziswa chichava chakanaka kuvakadzi? Izvi zvinosanganisira frontal / air squats, mapapu, "burpi", push-ups, "sit-ups", mhando dzose dzezvinyorwa zvemashizha, raznozhka, "rukodoh", dumbbell press, cardio kudzidzira (kumhanya uye mabhasikoro vanosarudzwa / Kudzidzira mabhasikoro), JUMPs, "famba kufamba" uye bhenekeri inoreva nhema / imire. Izvi zvakakwanira kumusikana wechidiki uyo anongoda kuwana muviri wakanaka. Zvechokwadi, unogona kuita mamwe maitiro.

Crossfit kumba

Iye zvino tichakurukura chimwe chezvirongwa zvekudzidzisa zvakagadzirirwa zviongorori zvemusha, izvo zvakagadzirwa nemutambo akakurumbira wepamberi-Lauren Plumey. Kutanga makirasi iwe unoda kudukusa: 2-5 kg dumbbells yevakadzi uye 8-12 kg yevarume (kana kupfuura-zvichienderana nehutano hwepanyama) uye bhenji / bhokisi. Ndizvo zvose.

Iye zvino tinopa maitiro. Nenguva iyo utaure kuti vhiki nevhiki inokosha kuwedzera nguva yekurovedza, kuwedzera mutoro. Paunosvika pamaminitsi makumi mana nemakumi matanhatu ekudzidzira kushingaira, unogona kufunga kuti wakasvika kumusoro. Kudzidzisa kunofanira kuitika kangani? Mubvunzo pane zvisinganzwisisiki, asi nzira yakanakisisa ndeye 3-4 nguva pavhiki. Zvakanaka, ngatitange kudzidza kudzidziswa kwe "crossfit". Mazano ekudzidza kumba.

1. Makhi neruoko rumwe . Izvi zvinosanganisira matako, makumbo, shure, maoko uye mapepa. Zvakakosha kuita 2-4 seti ye 8 reps paruoko.
2. Tora kufamba . Izvi zvinosanganisira muviri wako wose. Unogona kuona mufananidzo uri pasi apa. Zvakakosha kuita matanho makumi matatu mushure mekuita basa rimwe nerimwe, iro richasimbisa kwazvo muviri wako.
3. Makhi ane maoko maviri . Ichi chiitiko chinosanganisira matako, makumbo, kumashure, maoko uye press. Ita 2-4 seti reps 8.
4. Pfugama nedumbbell . Ichi chiitiko chinosanganisira matako, makumbo, maoko uye pepa. Ita 2 masero, kushandura makumbo uye kuchinja kushanda mukati pakati peumwe neumwe wavo.
5. Draft with dumbbells in sumo style . Ichi chiitiko chinoshandisa makumbo, mapako, kumashure, mapepa uye biceps. Uyewo ita 2 sega imwe neimwe.
6. Kuramba kuburikidza nebhokisi . Ichi chiitiko chinoshandisa makumbo ako nemakumbo. Ita 6-8 jumps 1-2 maawa pakudzidzira.
7. Kushandura-maoko pamaoko mu-L-pose . Ichi chiitiko chinosanganisira maoko, chifukidzo, mabheji uye kumashure. Ona mufananidzo uri pasi apa. Ita 2 nzira kusvika kune yakawanda.

Iwe uchanzwisisa, kuita zvidzidzo izvi, crossfit kumba - ichokwadi. Kana ukashanda nguva dzose, nekutenda kwakanaka, ipapo iwe uchasvika kunyange kana isiri iyo yakanakisisa fomu, asi iwe unotofanira kunge wakaita zvakakwana / taut. Iwe unogonawo kuyeuka kurovedza kwakakurumbira kwakadaro mukuputika, se "bierpie" ("bump"), kuwedzera kutsungirira uye simba rinoputika remaviri ako. Usakanganwa nezvekurovedza kwe cardio, uye naizvozvo, nokukurumidza kana pane nguva yakawedzerwa, enda kumhanya kana kukwira bhasikoro kwema15-20 maminitsi. Kuteerera purogiramu iyi uye mazano edu, unogona kutanga kutora crossfit kumba . Maitiro ehurukuro yakawanda anopiwa pasi apa. Ngatitangei!

CrossFit Training Programs

Isati tanyora kuti mumusana-chechi chimwe chezvinhu zvakakosha zvakasiyana-siyana ndezvekusiyana, uye naizvozvo hakugoni kuva nehurongwa humwe chete. Saka, isu zvino tichapa mazano mashoma okudzidzisa ayo achasangana nemutambi wenhese anobatanidzwa mumitambo yakadai sa crossfit. Kudzidzira kwevatangi uye vamwe vatambi vakakurumbira vanowanzoenderana, naizvozvo hatisi kuzoisa pfungwa pazvinhu zvakaoma uye zvakaoma.

Nzira 1. Chirongwa chekushanda pasina nguva

Pano tinosarudza maitiro mashoma kubva muboka G: pull-ups, push-ups uye jumps. Triset imwe neimwe inofanira kufambidzana nekudzokororwa kwemashure gumi-gumi, kudzokorora makumi maviri nemakumi maviri kubva pasi uye 20 jumps. Isu tinoita zvose izvi nenzira huru yekudzidzira 3 tisingazorori (kana chirongwa ichi chakanyanya kukurira, unogona kuderedza chimwe nechimwe chezvifambiro nekudzokorora 5 kana kuputsa nzira yezvikamu zviviri). Pose tinoita maitiro matatu kusvika ku6. Iyi ndeimwe yebhanal, asi iyo inogadzirisa zvirongwa, nokuti inokurudzira 3 miviri miviri yakawanda (makumbo, chifu uye shure) kushanda. Zvisinei, kana iwe uchinzwa kuti mutoro wacho hauna simba, unogona kuwedzera 2-3 mamwe maitiro kudzidzira, kuderedza nhamba yenzira kusvika ku 3-4. Izvi zvinogona kuve: kusvitsa-mhanya pamabhagi asina kufanira, kusimudza makumbo pamusoro pezvinyorwa, zvakanamatira pamusasa, squats (zvinogona kuitwa nedumbbells) uye mitambo yakasiyana-siyana yemotokari (kutamba, kuruka rambo uye zvinhu). Sezvakaitika, mune rimwe basa, unofanira kuita 10-20 kudzokorora. Iwe unogona kuputsa zvose maitiro mashanu kusvika maviri kusvika muna 2 nzira, asi usabatanidza 2 maitiro anosanganisira imwechete yeboka remasumbu (usaita kushanduka-kubva kubva pasi uye kusundira-ups pamasara asina kukodzera, jumps uye squats, nezvimwewo).

Purogiramu 2. Chirongwa chemakira muimba

Saka, itai nzira 5 kune maitiro mashanu:

• Zvikwata zvine bhar (gumi zvakare);
• Benche press (10 reps);
• Tora tsvimbo mumugwagwa (10 reps);
• Push-ups kubva pasi (10 reps);
• 30 masevhesi ane tambo (kana 10 inodzoka "burr").

Sezvatareva pakutanga, usabatanidza mune imwe nzira nzira dzinoita kuti boka rimwechete remasumbu ribate. Kuti tiite zvakajeka, tichazosiyanisa mapoka aya:

• "Kumanikidza" (marudzi ose e-push-ups, mabhizimisi emabhedheni akarembera uye akamira, nezvimwewo);
• "Kukwezva" (tsvina yakasiyana-siyana uye kuvhenekera);
• "Misoro" (kurwisa, squats, nezvimwe);
• "Cardio" (kumhanya, bhasikoro, kuruka rwonzi, nezvimwewo).

Nguva dzose unobatanidza maitiro kubva kumapoka maviri akasiyana.

Chokusarudza 3. Kuita izvozvi zvakananga zve crossfit

1. Makirasi ane dumbbells (20 rep.) / Draft ye dumbbells munhare (10 ref.).
2. Nharo nemabhokwe (15 anodzoka kumativi ose).
3. Burpy (10 times) / Nyerere dzinotyaira.
4. Sitap-press (15-20 ref.).

Uye nokuda kwekusiyana:

1. Dzvinyora pasi bhar (10-15 reps.).
2. Enda kubha pamaoko akajeka, uchisimbiswa pachikuva (10 reps).
3. JUMP "Nhaka yechitsika" (15 reps mumwe nomumwe).
4. Kusimudza mabvi akagara (V-lift) (15 ref.).

Saka wakawana kuti crossfit chii. Kudzidzira, matambudziko ayo ataurwa pamusoro apa, unofanirwa kuita nguva dzose, uye iwe zvechokwadi uchavandudza chimiro chako chemuviri.