CrossFit ndi chitsogozo chachinyamata pamasewera, ndipo chaka chilichonse obwera kumene ambiri amalowa nawo pulogalamuyi. CrossFit ya othamanga oyamba ikuwoneka ngati chinthu chovuta kwambiri komanso chosokoneza. Momwe mungasankhire pulogalamu yoyenera yophunzitsira komanso momwe mungaphunzitsire moyenera sikophweka kumvetsetsa nthawi yomweyo. Ngati mukukumana ndi zovuta zofananira, ndiye kuti tikuthandizani!
Munkhaniyi mupeza mndandanda ndi malongosoledwe ofupikitsa amachitidwe odziwika kwambiri kuti muyambe. Komanso tapanga pulogalamu yophunzitsira oyamba kumene, potengera mawonekedwe amakono ndi chidziwitso cha kuthekera kochita masewera olimbitsa thupi. Koma tiyamba ndi chinthu chachikulu - ndi malamulo a maphunziro othandiza.
Malamulo ofunikira
Ngati mukufuna zabwino ndi zovuta za crossfit, ndikofunikira kutsatira malamulowa. Zimagwira kwa aliyense: onse oyamba kumene komanso othamanga odziwa zambiri.
Chitetezo
Thanzi limabwera poyamba, ndipo CrossFit ndizosiyana. Chifukwa chake:
- Onetsetsani kutsatira njira zolimbitsa thupi. Moyenera, miyezi yoyamba ili ndi wophunzitsa wotsimikizika.
- Onetsetsani kuti muzimva kutentha musanaphunzitsidwe - zonse zomenyera komanso zaminyewa (Kuvulala kwa CrossFit ndizofala, ndipo zomwe zimayambitsa izi zimangokhala kusowa kwa kutentha).
- Poyamba, musathamangitse zolemba ndi zolemera zazikulu - lowetsani moduladelo pang'onopang'ono.
Chakudya chopatsa thanzi komanso kuchira
Maphunziro oyenera, chakudya chopatsa thanzi komanso kuchira (kupumula) ndizo zinthu zitatu zomwe othamanga amachita bwino. Ngati chimodzi mwazimenezi chitha, phindu lonse lamakalasi limatha.
- Pumulitsani thupi lanu. Ndibwino kuti muzichita koyambirira kwamasiku awiri sabata, kenako kusinthana bwino mpaka 3. Ngati mukumva bwino ndikukhala ndi nthawi yoti mupezenso bwino, mutha kusinthana kochita masewera olimbitsa thupi 4 pasabata - koma pakadutsa miyezi isanu ndi umodzi komanso ngati mwaika kale ndi ntchito zazikulu. Musaiwale za kugona - osachepera maola 8.
- Chakudya choyenera. Mwina mutu womwe udasokonekera kwambiri. Komabe, ngati mumachita zolimbitsa thupi ndikudya zonse, ndiye kuti sipangakhale nzeru zilizonse kuchokera pakuphunzitsidwa. Kupatula apo, ngati mukulemera, ndiye kuti ilibe chilichonse choti mungakule nacho, muyenera kuchuluka kwa ma calories, kuchuluka kokwanira kwa mapuloteni ndi chakudya chambiri. Ndipo ngati mukuchepetsa thupi, kuchuluka kwa zopatsa mphamvu zomwe mumadya sikungakuthandizeni kuchita izi, ngakhale mutakhala ndi maphunziro ambiri.
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Kukula kwa CrossFit
Ochita masewera ambiri oyamba kumene samazindikiritsa kufunika kwa lingaliro loti crossfit scaling. Kodi ndi chiyani? Mwachitsanzo, nthawi yakupha zovuta komanso zolimbitsa thupi zomwe zimagwiritsidwa ntchito mmenemo zikhala zofanana kwa akatswiri komanso othamanga oyamba. Ndiye kuti, imodzi ndi inayo imayamba nthawi imodzi kumaliza ntchito yomweyo. Nanga pali kusiyana kotani pakati pawo? M'miyeso yogwira ntchito.
Chifukwa chake, kuti mupite patsogolo, muyenera kuchulukitsa zolimbitsa thupi zanu - pang'onopang'ono, sitepe ndi sitepe, yesetsani zolemera zochulukirapo ndipo, chifukwa chake, zotsatira. Koma nthawi yomweyo, malingalirowo sayenera kuvutika - ayenera kukhala angwiro mulimonsemo.
Kwa iwo omwe amakayikira ngati CrossFit ndi yawo - ndizovuta, zowopsa, zowopsa:
Muthanso kutsitsa CrossFit Training Guide kuchokera kwa omwe adayambitsa (masamba 125 amalemba mu Chirasha): CrossFit Training Guide (pdf).
Zochita zoyambira
Kenako, tiwunika mayendedwe oyambira omwe ayenera kuyamba mwezi woyamba wamaphunziro.
Burpee
Burpee ndi ntchito yotchuka kwambiri ku CrossFit. Wakhala mtundu wodziwika bwino wamaphunziro awa. Ndi ya kalasi ya gymnastic, ndiye kuti, kuti mugwire nawo ntchito yomwe mumangofunika thupi lanu osati china chilichonse.
Burpee ndiyabwino pakuphunzitsa kupirira - choyenera kwa oyamba mu CrossFit.
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Amwalira
Ma deadlifts ndiwo maziko ophunzitsira opyola malire. Poyambirira kachitidwe konyamula zolemera, kamagwira bwino miyendo, minofu yolimba ndi minofu yakumbuyo. Kuphatikiza apo, chikhala chiyambi chabwino kwa othamanga oyamba akamachita zolemera zaulere. Ndiyamika kwa iye, mutha kumvetsetsa mfundo zofunikira pakuwona njira yochitira ma lift osiyanasiyana. Mukamaliza kukuwombani, zidzakhala zosavuta kusunthira pachifuwa, kuwakwatula, ndi kuyeretsa.
Kukoka, ma squats ndi ma push
Sitikhala pa zokoka, ma air squap ndi ma push-up kwa nthawi yayitali - masewerawa amadziwika bwino ndi ife kusukulu. Ndiwo masewera olimbitsa thupi kwa oyamba kumene ndipo ayenera kuphatikizidwa pulogalamu yophunzitsira.
Chingwe cholumpha
M'malo mwake, chingwe cholumpha kawiri ndichinthu chothandiza kwambiri. Amatanthauza block cardio. Zimakwaniritsa bwino kupirira kwathunthu ndi mgwirizano wa thupi lonse. Ayenera kugwiritsidwa ntchito poyambira.
Kukanikiza Schwung
Barbell Press Shvung ndi gulu lamphamvu kwambiri. Amatanthauza weightlifting. Imagwira pamapazi (ana amphongo, matako ndi ntchafu), cholinga chake chachikulu ndi ma deltas ndi ma triceps. Akulimbikitsidwa kuti aphatikizidwe pulogalamu yoyambira.
Mapulani
Matabwa ntchito mwakhama minofu atolankhani (pulogalamu atolankhani pa masewero olimbitsa thupi ndi kunyumba). Zokwanira pakulimbitsa thupi mutatha kulimbitsa thupi monga zina zolimbitsa thupi.
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Kukhazikitsa
Kuyimitsidwa kapena kukhala pa V - kukweza thupi kuchokera pomwe limakhala lodziwika (ngati V, kukweza thupi ndi miyendo pamalo omwewo). Msonkhanowu umagwira bwino ntchito kwa abs komanso kupirira kwathunthu.
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Kuthamanga kettlebell
Pali mitundu ingapo ya kettlebell swings ku CrossFit, koma ndimasamba ndi manja awiri omwe ndi maziko ophatikizira maphunziro oyamba. Ndizabwino kupopera miyendo yanu, glutes, delts, minyewa yakumbuyo ndi pachimake.
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Cardio
Ndipo, zowonadi, masewera olimbitsa thupi a Cardio monga kuthamanga, kupalasa, njinga zamlengalenga ziyenera kuphatikizidwa mu pulogalamu yophunzitsira yoyambira yopingasa, kutengera ndi zomwe mumachita pa masewera olimbitsa thupi. Ngati muli ndi zonse - chabwino, muyenera kusintha. Ngati sichoncho, sinthani wina ndi mnzake.
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Zovuta, kapena WOD (masewera olimbitsa tsikulo)
Chifukwa chake, taphunzira masewera olimbitsa thupi ndipo tsopano takonzeka kupita kunkhondo. Ntchitoyi ndikuphatikiza mayendedwe omwe amaphunziridwa kukhala malo ophunzitsira, otchedwa WOD (opangira ntchito za tsiku ndi tsiku), kuphunzitsa tsikulo. WOD mu CrossFit ndimagulu azolimbitsa thupi, osakwanira nthawi (kapena kuchuluka kwa mabwalo) ndipo amamangidwa m'njira yoti akwaniritse bwino zolinga zamasewera zophunzitsira, kaya ndikupopera gulu la minofu, kugwira ntchito yopirira, kusinthasintha kapena mphamvu.
Kwa othamanga oyamba kumene, amalimbikitsidwa kugwiritsa ntchito maofesi ndi mapulogalamu okonzeka osati kuti adzipangire okha. Mulimonsemo, mpaka mutamvetsetsa tanthauzo lake ndikutha kusintha pulogalamu yanu momwe mungathere payekha.
Pulogalamu yophunzitsira kwa mwezi umodzi (masabata 4 a magawo atatu)
Tidapanga pulogalamu yathu yophunzitsira oyamba kumene kutengera izi:
- Simunachite nawo masewera olimbitsa thupi kwanthawi yayitali ndipo mukufuna nthawi kuti musinthe.
- Muli ndi mwayi wopita kukachita masewera olimbitsa thupi ndi zida zoyambira. Ngati mulibe mwayi woterewu, ndiye kuti tikupangira zida zotsatirazi: zolimbitsa thupi zoyeserera amuna kunyumba ndi crossfit kunyumba kwa azimayi. Zolemba izi zikufotokoza mwatsatanetsatane mawonekedwe a maphunziro kunyumba, komanso kukonzekera mapulogalamu oyenera.
- Zimakutengerani pafupifupi mwezi umodzi kuti mubwerere mwakale. Chifukwa chake, kukula kwa maofesiwo kudzawonjezereka pang'onopang'ono.
Pulogalamuyi imagawika m'masabata ndi masiku atatu ophunzitsira ndi masiku opuma anayi. Tikukulimbikitsani kuti musamawonetse chidwi chachikulu pachiyambi ndikutsatira ndandanda kuti musavulazidwe kapena kuwonongeka thupi.
Ndikofunika kwambiri kuti inu ndi wophunzitsa wanu muphunzire njira zonse zolimbitsa thupi musanayambe pulogalamuyi. Izi zitha kuchitika, mwachitsanzo, sabata iliyonse patsiku laulere, kuphunzira pasadakhale mayendedwe onse omwe adzachitike.
Sabata 1
Sabata yoyamba, othamanga omwe akuyamba kumene ayenera kumvetsera makamaka maphunziro oyang'anira dera ndikubweretsa minofu pang'onopang'ono kuti igwire ntchito.
| Tsiku 1 | Tili ndi koyambira koyambira kwa oyamba kumene, kuti pang'onopang'ono tizolowere zatsopano. Mapazi asanu okwanira:
Zochita zolimbitsa thupi ziyenera kuchitidwa motsatana popanda kupumula, pakati pa mabwalo timalola kupumula pang'ono. Ngati muli ndi mphamvu, ndiye kuti kumapeto kwa kulimbitsa thupi, imirani kapamwamba kawiri pamasekondi 45 ndikudikirira masekondi 20 pakati pama seti. |
| Tsiku 2 | Kupumula |
| Tsiku 3 | Timayamba kugwira ntchito ndi magulu oyamba olimbikitsa zolemera. 1 zovuta - kumayambiriro kwa miniti iliyonse timafa, kenako timapuma mphindi zonse ndikumayambiriro kwa miniti yotsatira timadumpha. Ma Round 4 (mphindi 8):
Pambuyo pake, zotsatirazi zikutiyembekezera. Timagwira ntchito kwa mphindi 8 momwemonso:
|
| Tsiku 4 | Kupumula |
| Tsiku 5 | Tipitiliza kuphunzitsa kupirira - nthawi ino tichita zovuta za "Cindy". Timachita mphindi 18:
Kumapeto kwa kulimbitsa thupi - matabwa awiri kwa mphindi imodzi ndikupuma kwamasekondi 20. |
| Tsiku 6 | Kupumula |
| Tsiku 7 | Kupumula |
Sabata 2
Sabata yachiwiri ya othamanga oyambira wamba samasiyana kwambiri ndi zoyambilira, koma titha kuyamba kuphunzira njira zoyambira ndi zolemera zaulere.
| Tsiku 1 | Kuphunzira kuchita mayendedwe oyenera molondola. Timachita mphindi 8:
Kuphatikiza mphindi 9:
|
| Tsiku 2 | Kupumula |
| Tsiku 3 | Timagwira ntchito kwa mphindi 21:
Pamapeto pake - matabwa atatu kwamasekondi 50 ndi kupumula kopuma kwamasekondi 20. |
| Tsiku 4 | Kupumula |
| Tsiku 5 | Lero ndi tsiku lathu lamapazi. Timagwira ntchito kwa mphindi 10:
Timapanga magulu 4:
Mukamaliza - thabwa katatu pamasekondi 45 ndikumapumula kwa masekondi 20. |
| Tsiku 6 | Kupumula |
| Tsiku 7 | Kupumula |
Sabata 3
Kuyambira sabata ino, katundu akhoza kuchulukitsidwa pang'ono, tikupitiliza kuphunzira njira yochitira masewera olimbitsa thupi.
| Tsiku 1 | Timayenda kulikonse pansi kasanu ndi kawiri koyambirira kwa mphindi iliyonse. Kumayambiriro kwa mphindi ya 1 - kupumula kwa shvungs, koyambirira kwa mphindi yachiwiri - kulumpha-kupumula, koyambirira kwa mphindi yachitatu - matayala opumira, koyambirira kwa 4 - ma shvungs, ndi zina zotero.
Pamapeto pake tikuyembekezera:
|
| Tsiku 2 | Kupumula |
| Tsiku 3 | Timabwerera ku zoyambira. Timagwira ntchito kwa mphindi 10:
Zozungulira 3:
Pambuyo pazovutazo - pangani bala katatu pamphindi 1 ndikupuma kwachiwiri-30. |
| Tsiku 4 | Kupumula |
| Tsiku 5 | Pamapeto pa sabata tidzakhala ndi "Helen" wovuta (maulendo asanu pa nthawi):
Kumapeto kwa zovuta - katatu bala kwa mphindi imodzi ndikupuma kwamasekondi 20. |
| Tsiku 6 | Kupumula |
| Tsiku 7 | Kupumula |
Sabata 4
Kuyambira sabata ino, mutha kuyesa kuchita masewera olimbitsa thupi kwathunthu. Sabata idadzaza ndi ma crossfit maofesi a oyamba kumene, koma mwachizolowezi.
| Tsiku 1 | Lero tikugwira mphindi 25. Kumayambiriro - 5 mphindi yopalasa mwapang'onopang'ono. Kenako:
Zitatha zovuta - kanayi kapamwamba kwa masekondi 60 ndikupumula kwa masekondi 20. |
| Tsiku 2 | Kupumula |
| Tsiku 3 | Choyamba, chitani izi:
Kenako timachita zovuta - mphindi 10:
|
| Tsiku 4 | Kupumula |
| Tsiku 5 | Tidzakondwerera tsiku lomaliza la pulogalamu yathu ndi zovuta za "Murph" (zomwe zidasinthidwa pang'ono kwa oyamba kumene). Musanayambe, chonde dziwani:
Zomwe tiyenera kuchita:
Pazinthu zabwinozi, pulogalamu yathu ikutha! |
| Tsiku 6 | Kupumula |
| Tsiku 7 | Kupumula |
Pakatha mwezi umodzi, muyenera kusintha kuti muphunzire mozama, kuphatikizapo njira zina zophunzitsira. Ngati zonse zili bwino - mukumva bwino, muli ndi nthawi yogwira ntchito bwino ndikupumula, ndiye nthawi yopitiliza mapulogalamuwa ndikuwonjezera zomwe mwakwanitsa. Patsamba lathu mutha kupezanso mapulogalamu ena a othamanga odziwa zambiri, komanso sankhani ma WOD omwe ali oyenera.
Kodi mumakonda nkhaniyo? Gawani izi ndi anzanu. Ali ndi mafunso? Welcom mu ndemanga.
