Ntchito yophunzitsira atsikana sikuti imangopangitsa kuti thupi likhale laling'ono komanso lokwanira, komanso kuti likulitse mphamvu zomwe thupi limagwira. Monga mukudziwa, CrossFit ndiwotchera bwino kwambiri, ndipo imapanganso kusinthasintha komanso kulumikizana kwa thupi, ndipo imathandizanso kuti thupi lanu likhale lolimba komanso lathanzi.
Ngati simunakonzekere kupita kumalo ochita masewera olimbitsa thupi ndikutembenukira kwa wophunzitsa nokha, ndiye kuti mutha kuyeseza kunyumba. Lero tizingoyang'ana pa maphunziro ndi masewera olimbitsa atsikana ku masewera olimbitsa thupi. Tikuuzani zomwe mukufuna mukalasi, zamachitidwe olimbitsa thupi komanso othandiza kwambiri pamtanda. Kuphatikiza apo, takonzekera pulogalamu yophunzitsira atsikana. Pitani!
Mukufuna chiyani?
Kusiyanitsa kwakukulu pakati pamachitidwe ophunzitsira a crossfit ndikuti yatenga zabwino zonse pamasewera ena. Chifukwa chake, kusungitsa zinthu kudzafunika bwino:
- Zovala zothandizalomwe lidzakhala khungu lanu lachiwiri. Sikuti pamafunika kupsinjika kokha, komanso kukonza mabere (mwachitsanzo, chothandizira chopangidwa ndi nsalu yopumira). Zachidziwikire, ichi sichinthu chovomerezeka, koma sichowonjezera.
- Nsapato zolimba kwambiri, yomwe idzakonza bwino phazi. Zidzakhala zothandiza kwa inu, mwachitsanzo, pochita masewera olimbitsa thupi ndi barbell.
- Magolovesi maphunziro pa mphete ndi bala yopingasa.
- Bondo kapena chigongono zogwiriziza (ngati angakusokonezeni).
- Mat olimbitsa thupi kuti mukhale otonthoza kwambiri mukamachita masewera olimbitsa thupi.
- Chingwe chodumpha - chosasinthika chamaphunziro a Cardio.
Muthanso kugwiritsa ntchito fitball pakunyengerera komanso kupotoza, zolemetsa pamiyendo, benchi yotsalira ya atolankhani ndi bokosi lolimba kwambiri (mwamphamvu momwe mungathere!) Mwachidziwitso, zipolopolo zambiri ziyenera kukhala mu masewera olimbitsa thupi, ngakhale osayang'ana pa CrossFit.
Kanema wonena momwe CrossFit imakhudzira msungwana (onaninso momwe zimakhalira bwino kuchita masewera olimbitsa thupi):
Mitundu yama crossfit yolimbitsa thupi
Pulogalamu ya atsikana imatha kusintha kulimbitsa thupi kulikonse. Izi zimatchedwa "kulimbitsa thupi kwamasiku" kapena WOD. Ndikofunika kuti masewera olimbitsa thupi aliwonse ochokera pagulu (masiku ano a WOD) akhale ndi magawo osiyanasiyana olimbitsa thupi.
Pali mitundu itatu yayikulu ya katundu mu CrossFit:
- kuthamanga kwa mtima, kulumpha chingwe, ma burpees, kulumpha pa bokosi, zida zamtima ndi zina zotero;
- olimbitsa - zolimbitsa thupi zilizonse zolemera;
- weightlifting - gwiritsani ntchito zolemera zaulere.
Mukamakonzekera maphunziro anu, ndibwino kuti muchite izi kuti mitundu iwiri mwamagawo atatuwo iphatikizidwe muzovuta. Osangopita kuti Cardio ikawotche mafuta - gwirani ntchito yovuta, osanyalanyaza kuphunzira kwamagulu onse aminyewa. Simukupopa - ndikhulupirireni, zimatenga zaka zambiri zamaphunziro aukatswiri komanso zolemera kwambiri zogwirira ntchito.
© alphaspirit - stock.adobe.com
Zochita zoyambira pamiyendo
Takukonzerani mndandanda wazoyeserera za atsikana - muyenera kuzigwiritsa ntchito pafupipafupi pantchito yanu. Zidzakhudza kwambiri zotsatira zanu.
Burpee
Burpee wamkulu komanso wowopsa. Zochita zomwe sizingasiye aliyense ali wopanda chidwi. Zimaphatikizira kukankhira ndi kudumpha, pomwe mukuphunzitsa kupirira bwino kwambiri.
© logo3in1 - stock.adobe.com
Onetsetsani kuti mwaziphatikiza pulogalamu yanu! Kwa atsikana, imayenerera bwino.
Amwalira
Zikuwoneka ngati nkhanza kwa amuna. Koma ayi - ndi ya aliyense. Deadlift amapopera mwangwiro minofu ya miyendo, matako ndi kumbuyo - zomwe atsikana amafunikira. Pali mitundu ingapo yazida - timakupatsirani mtundu wakale.
Chofunika: Cholakwika chambiri pazochitikazi ndikubwerera kumbuyo kwa atsikana ndi abambo. Onetsetsani kuti msana wanu ukhale wowongoka nthawi yonseyi. Ngati simunachitepo masewerawa, funsani wophunzitsa kapena wothamanga waluso pamalo ochitira masewera olimbitsa thupi kuti awone ngati mukuchita bwino.
Lamulo lomweli likugwiranso ntchito pakusunthika konse kovuta - musaphunzire njirayi nokha, mukufuna mlangizi wodziwa zambiri.
Kukanikiza Schwung
Kukanikiza kwa Shvung ndi masewera olimbitsa thupi opopera miyendo yanu, mapewa ndi ma triceps. Imaphatikizidwanso pamachitidwe oyambira pamtanda ndipo amatanthauza kunyamula.
Magulu
Magulu ndiwo maziko olimbikira atsikana. Pali mitundu yambiri ya zochitikazi - ndibwino kuti mugwiritse ntchito mitundu ina ndikuisintha. Magulu amapopa bwino miyendo ndi matako, kwinaku akugwira ntchito magulu ambiri amtundu wa torso.
Kwa oyamba kumene, poyamba, zosankha zolimbitsa thupi ndi zolemera zawo ndizoyenera: ma squat, kulumpha panja, ndi mwendo umodzi:
© Makatserchyk - stock.adobe.com
Ochita masewera olimbitsa thupi odziwa zambiri amatha kuzichita ndi zolemera: ndi kettlebell kapena dumbbells, wokhala ndi bala pamapewa awo, pachifuwa kapena pamwamba:
© Vitaly Sova - stock.adobe.com
© Makatserchyk - stock.adobe.com
© pressmaster - stock.adobe.com
Njira yolondola, yomwe wophunzitsayo angakupatseni, ndiyofunikanso kwambiri pano. Popanda izi, pali chiopsezo chachikulu chovulala.
Zokankhakankha
Zochita zina zolimbitsa thupi ndizokankhira pansi. Zolimbitsa thupi mapampu a pectoral minofu, triceps ndi kutsogolo deltas.
Oyamba kumene amatha kuchita maondo:
© Andrey Bandurenko - stock.adobe.com
Odziwa zambiri, m'malo mwake, amatha kusokoneza zolimbitsa thupi - chitani ndi miyendo pamiyala kapena zolemera / zopumira:
© kucherav - stock.adobe.com
Mapulani
"Aliyense amene akuganiza kuti miniti yayitali sanakhalepo m'bawa!"
Zochita zokhazikika izi sizikusowa kuyambitsa. Matabwa amapompa ABS ndi pachimake - zabwino kwa atsikana ngati masewera olimbitsa thupi posachedwa.
© mwayibusiness - stock.adobe.com
Kukhazikitsa
Pali mitundu ingapo yodzikweza (kukweza thupi kuchokera pomwe limakonda). Mtundu wakale umawoneka ngati uwu:
Pansipa pali chitsanzo cha "kabukhu kakang'ono", kapena kukhala pansi kwa V:
© alfexe - stock.adobe.com
Muyenera kugwiritsa ntchito njira zosiyanasiyana kuyambira kulimbitsa thupi mpaka kulimbitsa thupi. Zokhala-pampu zimakupangitsani kutulutsa kwanu bwino.
Kukoka
Zokoka zithandizanso pakuwoloka atsikana.
Ngati simukuchita bwino, yesetsani kuzichita koyamba mothandizidwa ndi magulu apadera a labala. Kapena pangani zokoka zopingasa pa bar yotsika:
Pulogalamu yophunzitsa
Takukonzerani pulogalamu yophunzitsira akazi. Koma tisanafike pochita izi, tinene malamulo otsatirawa:
- Onetsetsani kuti muzimva kutentha musanaphunzire.
- Chitani masewera olimbitsa thupi ndi luso lapamwamba kwambiri - musathamangitse zolemera zolemera kufikira mutadziwa bwino zazing'ono.
- Ndibwino kuti muziziziritsa pambuyo pa zovuta (kutambasula minofu kapena zina zowonjezera atolankhani).
- Nthawi yopuma pakati pama seti iyenera kukhala yocheperako panthawi yonseyi. Ndikofunika kuti ayi konse.
- Onetsetsani vuto lanu - "ngati nthawi yotsiriza" simufunikanso kuphunzitsa.
Pulogalamuyi idapangidwira atsikana omwe angoyamba kumene maphunziro awo opitilira muyeso, koma ali ndi mawonekedwe abwino (ndiye kuti, kuthamanga ndi kulimba kwamaphunziro kumakulirakulirabe sabata ndi sabata).
Kwa atsikana oyamba kumene pali pulogalamu yofatsa pano.
Sabata 1
Tsiku 1 | Maphunziro a dera amatidikirira kuti tiwongolere pang'onopang'ono minofu yathu. Mapazi asanu okwanira:
Mukamaliza maphunziro, chitani kapamwamba - katatu pamasekondi 40 ndikuyimilira masekondi 20 pakati pa seti. |
Tsiku 2 | Zosangalatsa |
Tsiku 3 | Timayamba kuchita masewera olimbitsa thupi ndikugwira ntchito zolemera. Zovuta zoyamba - koyambirira kwa miniti yoyamba, timachita zakufa, kenako timapuma ndipo koyambirira kwa miniti yotsatira timadumphira m'bokosi, ndi zina zotero kuzungulira 6 (ikhala mphindi 12 chonse):
Kenako timachita zovuta - mphindi 10:
|
Tsiku 4 | Zosangalatsa |
Tsiku 5 | Tikupitiliza kupopa kupilira, ndipo tili ndi zovuta zoyamba kudziwika. Yesani dzanja lanu pa Cindy. Timagwira ntchito kwa mphindi 20, kuzungulirako kumakhala bwino:
Mukamaliza - thabwa katatu pamasekondi 45 ndikumapumula kwa masekondi 20. |
Tsiku 6 | Zosangalatsa |
Tsiku 7 | Zosangalatsa |
Sabata 2
Tsiku 1 | Tipitiliza kugwira ntchito yolimbitsa thupi. Timachita mphindi 10:
Ndipo mphindi 10 zina:
|
Tsiku 2 | Zosangalatsa |
Tsiku 3 | Lero timayikira kwambiri za cardio. Timagwira ntchito kwa mphindi 20:
Mukamaliza - thabwa katatu pamasekondi 45 ndikumapumula kwa masekondi 20. |
Tsiku 4 | Zosangalatsa |
Tsiku 5 | Lero ndi tsiku lathu lamapazi. Mphindi 1.5 iliyonse timachita masewera olimbitsa thupi kwa 10-10, 8-8, 6-6, 5-5, 4-4. Ndiye kuti, timachita masewera 10, kupumula mpaka mphindi 1.5 zitatha, kenako 10, kupumulanso, kuwonjezera kulemera ndikupanga ma 8 kubwerera, ndi zina zambiri. Muyenera kuwonjezera kulemera nthawi iliyonse mukamachepetsa kubwereza. Mphindi 15 zokha. Mukamaliza - thabwa katatu pamasekondi 45 ndikumapumula kwa masekondi 20. |
Tsiku 6 | Zosangalatsa |
Tsiku 7 | Zosangalatsa |
Sabata 3
Tsiku 1 | Timachita zolimbitsa thupi kamodzi koyambirira kwa mphindi iliyonse, kenako timapuma mpaka kumapeto kwa mphindi ndikupitilira lotsatira. Timagwira ntchito mphindi 21 zokha, ndiko kuti, maulendo 7 muyenera kuchita zolimbitsa thupi zilizonse:
Kenako timachita:
Chiwerengero cha njirazo sichingokhala apa. |
Tsiku 2 | Zosangalatsa |
Tsiku 3 | Timabwerera kuzolimbitsa thupi zoyambira. Timagwira ntchito kwa mphindi 20:
Pambuyo zovuta - zingwe 300 osakwatiwa kapena 100 awiri. |
Tsiku 4 | Zosangalatsa |
Tsiku 5 | Lero tikuyembekezera zovuta za "Helen" - maulendo 4 pa nthawi imodzi:
Mukamaliza - thabwa katatu pamasekondi 45 ndikumapumula kwa masekondi 20. |
Tsiku 6 | Zosangalatsa |
Tsiku 7 | Zosangalatsa |
Sabata 4
Tsiku 1 | Lero tikugwira mphindi 25. Kumayambiriro - 5 mphindi yopalasa mwapang'onopang'ono. Kenako:
Mukamaliza - thabwa kanayi masekondi 60 ndikupumula kwa masekondi 20. |
Tsiku 2 | Zosangalatsa |
Tsiku 3 | Chovuta choyamba - koyambirira kwa miniti yoyamba timachita zakufa, kenako timapuma ndipo koyambirira kwa miniti yotsatira timadumphira mabokosi, ndi zina zotero kuzungulira 6 (mphindi 12 zonse):
Kenako timachita zovuta - mphindi 10:
|
Tsiku 4 | Zosangalatsa |
Tsiku 5 | Lero tikuyembekezera "Murph" - zovuta zabwino zomwe mungakonde. Malamulo a Murph:
Chifukwa chake, timachita:
|
Tsiku 6 | Zosangalatsa |
Tsiku 7 | Zosangalatsa |