Water CrossFit: zvikomborero uye pokukuvadza

CrossFit - mutsva kuitika mune mutambo, akazviratidza nemhaka kuitwa iyi miviri - Lorena Genii uye Greg Glassman. Inoshandisa nheyo redunhu kudzidzisa, kana zviitwa anoitwa dzose, mumwe pashure pomumwe akavapindurawo. Mumakore gumi adarika CrossFit ikava vakawanda sangano pachedu tsika dzayo nemitemo. Kuti muviri mhando iyi inogona kupa mutambi? Somugumisiro - zvizhinji.

zviitwa

The CrossFit muviri zvose kuwedzera kusvika Yaunoti mvura (Workout zuva). mvura mumwe mumwe nhamba pamakumbo pamwe yechiitwa, izvo kazhinji yakagadzirirwa kushandisa mapoka tsandanyama sezvo dzakasiyana sevanobvira. Kuwedzera simba, mvura yakawanda CrossFit zvinosanganisirawo cardio. All Hurongwa inogona kupatsanurwa muzvikwata zvitatu:

• Avo kuti urege kufunga nguva. mvura kwakadaro nyore chaizvo, ivo yakanaka beginners sezvazvakaita kukurumidza mutambi, asi kunonoka hakusi nomufambi pano, sezvo inogona chakunodzikisira yose mugumisiro kudzidziswa. Somuenzaniso, kuekisesaiza yako ine 20 kusunda kupota, dhonzai kupota 10 uye 20 achisvetukasvetuka. Zviitwa anoitwa kumwe pashure kusvikira denderedzwa zvakakwana. Pakati pavo havafaniri kuva yokumbozorora, uye pashure Implementation kwavo kunokosha nekukurumidza rakatevera kumativi kutanga.

• Avo kuti kuita repetitions sezvo vakawanda imwe nguva. Kwakadaro mvura kukurumidza mutambi, kumumanikidza kuti nguva dzose kunda pachavo, kuti hombe yakawanda basa pfupi.

• A wakaiswa uwandu repetitions. Izvi mvura CrossFit akagadzirirwa kuita imwe mari muviri nokukurumidza. Somuenzaniso, kuita 200 kusunda kupota, dhonzai kupota 100 uye 200 vanogara kupota. Mutambi akasarudza sei nzira dzakawanda anofanira kuzadzisa zvakafanira zvose muchiitwa. Nokufamba kwenguva, ndiye mvura kubudiswa dzichimhanya uye dzichimhanya, vachibvumira iwe kuzvionera zvakanakira kurovedza.

zvinobatsira CrossFit

Chokwadi, CrossFit - mumwe rinoshanda zvikuru mitambo nzvimbo. Sport anopa mukuru-kuita vanhu unyanzvi zvikuru kushandiswa kuti kashoma kuti zvingabatsira kwavari muupenyu. Weightlifter zvichida haana kukwanisa kuwana kushandiswa nokuda aro akakura simba mumba, kufanana yedaro refu mumhanyi, vane nzvimbo kuisa kutsungirira kwake rinopfuura revanhu. Chimwe chinhu - a-chinja mutambi paaivatambudza CrossFit. Ndiye simba weightlifter kuti tsandanyama isingasviki kuti ane Bodybuilder, uye anomhanya nomumugwagwa kwaitora nguva mumhanyi. CrossFit ari kugadzira zvishoma zvose, pakusika mumhanyi vanogona kumhanya yedaro refu, kuzungura nemizariro, nguva vaiita basa remaoko.

Pakawanda - chaizvo zvatinoda muupenyu hwezuva nezuva. Krossfiter anonzwa akasununguka kumba - zviri nyore kuunza musha inorema zvikwama bhazi nyore kana vanokwira vachipinda mufurati yapamusoro. Kuwedzera kune vakaisvonaka wenyama chimiro CrossFit kunounza utano hwakanaka uye chivimbo.

kutadza

Kufanana mimwe ezvinhu, CrossFit ane zvainovhiringidzawo ayo. Pasinei rinopa simba, kumhanya uye kufambisa, asi unyanzvi hwakasiyana vatambi vachaita outpace ngoro dzavo dzazvinogara maindasitiri. Uyezve, kirasi imwe chete CrossFit achirwara-wakanyatsokodzera kugadzirira chakakomba makwikwi, sezvo akaverenga iri imwe-kure mugumisiro, asi kwete pamusoro refu kukura. Ndiko, rinongova chiitwa, kwete nzira kudzidziswa.

Uyewo CrossFit craze anogona zvakakomba kukuvadza utano hwako, kana iwe musateerera muviri wako. vakwikwidzi vane unyanzvi kupfeka kwemwoyo tarisisa pasina chikonzero mukirasi, kuti arege kurasikirwa nguva nenguva iyo kupomba kwazvo chikumbaridzo. mvura CrossFit, akakodzera farira mutambi, mumwe mutsva kunogona kukanganisa utano, saka regai kukunda pachake, amudanire kusvika 200%. Kubva kwokusafunga kwokukara mumwoyo kwakadaro kurumidzai yakapararawo, saka zvinokosha kuti tiite kuti pfungwa. Kunyange nani kuwana ruzivo murairidzi ndiani sarudza kwamuri zvakanaka kurapwa.

CrossFit. Mvura beginners

Munyika yose CrossFit wakangosuruvara, nokuti siyana iri shoma bedzi fungidziro VODov murairidzi kana mutambi. Kazhinji ruzivo kupa nyore shanduro imwe yemunyori hurongwa kana rokusika kutevedzana zvakananga mano ayo. Kune chaiyo nzvimbo anoenderana kudzidzisa mazuva kuti ruzivo vatambi. Saka, zviuru zvevanhu munyika yose vanoita zvakafanana kurovedza iwoyo.

It akasika yakawanda Copyright VODov, izvo zvinozivikanwa kuti vose vanoda CrossFit. Mumwe nomumwe wavo anodzingana chinangwa chayo, kuitira kuti unogona nyore atore iine nezvaanoda. Kazhinji zita yakakurumbira mvura inoratidza yaro zvazviri, kana ndiro zita munhu akahusika. Pane zvinhu zvinoverengeka dzakakurumbira zvivako anozivikanwa munyika yose. Ngatitore zviri nani mvura dzakakurumbira.

CrossFit, Cindy MVURA

Zvakanakisisa kutanga kudzidzisa pamwe CrossFit ndiye Cindy mvura. Chine Zvaifadza nyore uye vakarongeka, uye haatarisiri chaiyo midziyo kuita. Zvakakwana zvatinosiita kwepuranga rakachinjika kuti, asi izvozvo hazvirevi kuti VOD ndiye chete akakodzera beginners. The kunzwisisa rine muedzo-5, 10 kusunda kupota uye 15 squats. Nokuti kwayo Implementation unopiwa kwemaminitsi 20, nokuti iyo unofanira kugadzira kunonyanyisa uwandu mharidzo.

Zvinoita nyore, asi kuzviita nokuda beginners nani kushandisa chete hafu yakagoverwa nguva, uye ipapo wechina. Chokwadi, wokutanga nzira yaizova kuenda zvakanaka, asi pashure maminitsi 5, kutanga kunzwisisa. Kazhinji, mwero nokuti mutsva krossfitera anenge 10 akaswedera nyanzvi dzinogona kuita 20 repetitions.

Fran

Ndiyo nguva yokuti vadzidze nezvaMwari wokutanga chaizvo MVURA - Fran. CrossFit rwakatanga yakatarwa iyi kurovedza, yakagadzirirwa naGreg Glassman. Chokwadi, VOD ichi zvinoda zvikuru nesimba, asi ose kuzvipira pamusoro krossfiter aisungirwa nguva nenguva kuti uhuite. The kunzwisisa ine vaitenderera nhatu umo nhamba repetitions iri zvishoma nezvishoma kuderedzwa mune zvarayirwa 21-15-9. Pachavo kurovedza vari nyore, asi inoshanda - ndizvo thrusters kana choutsi tsvimbo yairema 43 makirogiramu kuti varume 29 makirogiramu kuvakadzi. Thrusters anoteererwa pashure kudhonza kumusoro, uye saka wakatenderera kumativi, zvishoma nezvishoma kuderedza repetitions.

Pasinei sokuti nyore yakatarwa iyi kurovedza pasina chikonzero zita pashure pokudengenyeka dutu. Zvaiva naye vakaenda tsika zita mvura mazita hadzi CrossFit. Kunyange unyanzvi dzokumhanya pasi ndakarukutika pasi, achiita Franc, uye munyoro nani beginners havambozivi atore mutsekwende. Zvisinei, zvingaita kuti mvura iyi kuitira zvakanaka kuti vatambi mhiri nyika rokupisa pachavo zuva nezuva, kuita izvozvo.

Independent muunganidzwa mvura

mumwe siyana enyika, unogona kusarudza kuti kuzvipira kudzidzisa, zvinosanganisira rinokosha Website - ". MVURA katsi" CrossFit kazhinji zvinoda chaiyo zvokushandisa, asi pane hurongwa kuti zvingaonekwa akaita kushandisa chete yayo uremu. In vaigadzirira Kudzidziswa ayo mapurogiramu kunofanira kutungamirirwa dzinokosha. Mvura inofanira naro mapoka tsandanyama rave zvakasiyana kuti ichengetedzwe kuzara.

Best kutanga kusunda-mhando kurovedza. Ndiyo mhando dzose michina, kusunda kupota, gara kupota, kushanda netambo. Uchiteverwa kudhonza kurovedza zvinokura shure kwako uye biceps Somuenzaniso, dhonzai kupota uye kupota. Uye pakupedzisira mvura rinoitwa cardio, akadai basketball, kurovedza muviri bhasikoro kana skis. The zvakawanda pachiitwa mudenderedzwa, duku uwandu pamakumbo. Kushandisa pfungwa iyi, unogona nyore kugadzira pasuru akakwana kuti musha vanga vaneta. CrossFit ndiyo yakanaka kusarudza-VOD pamwe zviyero kana dumbbells.

nemishonga

CrossFit Classes mbiri zvikuru Migumisiro, izvo akazova zviratidzo mutambo uyu. Chokutanga - iri kurutsa kuti unowanikwa vatambi nokuda kwazvo mutoro. Chiratidzo ichi kunambwa kwave vakasarudzwa Clown Puke - tsandanyama murume ane chigure koshitomu, kwazvo rusingadzorwi, tichingorutsa zviri mudumbu rake pasi. MuUnited States pakutanga kurutsa pakurovedza rombo rakaipa mutambi kupa t-shirt hunhu ichi vekushangazhika. Zvisinei, Fani iyi hakusi kusetsa, nokuti rinoratidza kunyanyisa mutoro pamusoro muviri, izvo zvinofanira kudziviswa panguva mari zvose panguva kudzidziswa rikurumidze.

Chimwe chiratidzo CrossFit - Sekuru rhabdom. Saka vatambi akadana rabdomiolizm - chirwere anowanika nokuti tsandanyama faibha hwatsvuka uye anopinda muropa. Pane zvinokuvadza itsvo, zvichiita kukuru kukuvadza utano hwevanhu. It achiri kujeka kana chirwere chiri nevakawanda pakati CrossFit, kana kana nomubati mbirikira asakura, yakagadzirirwa kusimbisa kwokuomerwa kudzidziswa.

CrossFit - kukwanisa kuva-chinja

Ko CrossFit kuitei? Popularizers ino kuitika vanoti hurongwa hwavo ari budiriro iri kugadzirira vatambi. Asi kuti vanofanira kutenda? CrossFit nekuti vavengi vanosimbirira kuti ichi mhando kurovedza muviri zvikuru kukuvadza mwoyo. Migumisiro zvingadziviswa kana pfungwa kutaura kuti zvakaoma kuti inopa CrossFit. Time pokugumira VOD unotipa kufungidzira padanho mutambi, asi pakutsvaka nguva yakanaka, unogona kurasikirwa utano. Unofanira kunyatsoteerera muviri panguva yechiitwa, regai tichirwadziwa kuti mibvunzo zvinangwa. With kurudyi nzira CrossFit anova inonakidza dandadzo, iyo inosimbisa utano hwomuviri uye hasha. Kana uchifarira mitambo iyi itsva mutsetse, sununguka kuenda yokurovedza muviri, apo munhu anokwanisa anodzidzisa achasarudza imi yakakodzera CrossFit-MVURA. basa renyu harisi pasina, utano hwakanaka uye yakanaka chimiro achava mubayiro wenyu.