Crossfit ya atsikana: masewera olimbitsa thupi ndi maphunziro * Crossfit

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.

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.

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:

Ochita masewera olimbitsa thupi odziwa zambiri amatha kuzichita ndi zolemera: ndi kettlebell kapena dumbbells, wokhala ndi bala pamapewa awo, pachifuwa kapena pamwamba:

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:

Odziwa zambiri, m'malo mwake, amatha kusokoneza zolimbitsa thupi - chitani ndi miyendo pamiyala kapena zolemera / zopumira:

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.

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:

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: kudumpha chingwe - maulendo 50; burpee - kasanu; squats - maulendo 10; sit-ups - maulendo 10. 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): Deadlift - kasanu. Timawonjezera kulemera konse kwachiwiri (ndiye kuti, m'gawo lachitatu ndi lachisanu), yambani ndi bala yopanda kanthu, onjezani 2.5-5 makilogalamu, yang'anani mawonekedwe anu, malangizowo ayenera kukhala angwiro. Kudumphira m'bokosi - maulendo 10. Kenako timachita zovuta - mphindi 10: Kubweretsa maondo pachifuwa pazenera - nthawi khumi. Mapiko olumpha (kusintha kwa miyendo mu kudumpha) - maulendo 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: Zokoka zisanu (ndi zotanuka); Makankhidwe 10; Zigawenga 15. 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: Masamba 10 akutsogolo okhala ndi bala; Zokoka za 7 (zotanuka). Ndipo mphindi 10 zina: Zowononga 10; 30 kudumpha zingwe.
Tsiku 2	Zosangalatsa
Tsiku 3	Lero timayikira kwambiri za cardio. Timagwira ntchito kwa mphindi 20: 10 burpees; Masamba 10; Zokankha 5; Ma siteti a 5 V; 30 kudumpha zingwe. 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: Kukanikiza shvung; Kudumpha kwa 10 pamiyala (popanda kupumula pansi); Ma tray 10 opita ku bala. Kenako timachita: Zingwe za 100 zodumpha; Zolemba 50. Chiwerengero cha njirazo sichingokhala apa.
Tsiku 2	Zosangalatsa
Tsiku 3	Timabwerera kuzolimbitsa thupi zoyambira. Timagwira ntchito kwa mphindi 20: kufa - nthawi 10; squats olumpha - maulendo 10; mapapu - maulendo 10 pa mwendo uliwonse. Pambuyo zovuta - zingwe 300 osakwatiwa kapena 100 awiri.
Tsiku 4	Zosangalatsa
Tsiku 5	Lero tikuyembekezera zovuta za "Helen" - maulendo 4 pa nthawi imodzi: Kuthamanga kwa 400 m; 21 kettlebell pachimake; Zokoka za 12 (zotanuka). 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: 10 burpees; 5 kukanikiza shvung; Mapapu 10 pa mwendo uliwonse; Maseketi 10. 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): Deadlift - kasanu. Timawonjezera kulemera konse kwachiwiri (ndiye kuti, m'gawo lachitatu ndi lachisanu), yambani ndi bala yopanda kanthu, onjezerani 2.5-5 makilogalamu, yang'anani mawonekedwe anu, malangizowo ayenera kukhala angwiro. Kulumpha pabokosi - maulendo 10 Kenako timachita zovuta - mphindi 10: Kubweretsa maondo pachifuwa pazenera yopingasa - maulendo 10. Mapiko olumpha (kusintha kwa miyendo mu kudumpha) - maulendo 10.
Tsiku 4	Zosangalatsa
Tsiku 5	Lero tikuyembekezera "Murph" - zovuta zabwino zomwe mungakonde. Malamulo a Murph: Simungasinthire zolimbitsa thupi (mpaka mutatsiriza imodzi, simungathe kupitirira). Simungachoke musanamalize Murph (chabwino, pokhapokha ngati mwadzidzidzi mwadzidzidzi - koma simukuyenera kubweretsa, timagawira ena). Chifukwa chake, timachita: Kuthamanga kwa 1.5 km; Zokoka 100 (zotheka ndi zotanuka); Kankhani 200; Masewera 300; 1.5 km kuthamanga.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa