Crossfit kunyumba kwa amuna: masewera olimbitsa thupi komanso mapulogalamu olimbitsa thupi * Crossfit

Mapulogalamu ophunzitsa

26K 1 09.11.2016 (kuunikanso komaliza: 26.06.2019)

Pali nthawi zina pamene crossfit kunyumba ndi mwayi wokhawo woti amuna alowe nawo masewerawa. Nthawi yomweyo, pali chikhumbo chachikulu komanso chilimbikitso chantchito yayikulu, koma ndizovuta kudziyimira pawokha pulogalamu yothandiza yophunzitsira - kuganizira kuchuluka kwa magulu onse amisempha, kukonzekera kuchuluka kwa njira, kubwereza ndi masiku opuma. Koma kwakhala kwadziwika kale kuti cholinga chokwaniritsidwa bwino komanso dongosolo lomveka bwino ndizofunikira kuti muchite chilichonse.

Takukonzerani mwachidule zochitika zolimbitsa thupi kwambiri komanso mapulogalamu olimbitsira nyumba ophunzitsira amuna.

Mukufuna zida ziti pophunzitsira?

Chinthu choyamba kuganizira musanayambe makalasi ndi zomwe mungawafunire? Ganizirani nkhaniyi kuchokera mbali ziwiri - zida zofunikira komanso zofunika kuziphunzitsira:

Chofunika

Zolemera - makamaka ma dumbbells awiri osokonekera kapena kettlebell (makamaka 2) ndi kulemera koyenera kwa inu.
Lumpha chingwe kapena njinga - tifunikira masewera olimbitsa thupi, koma popeza chingwecho ndi chotchipa kwambiri ndipo chimatenga malo ochepa, ndiye timasankha.

Zovala zamasewera. Ngakhale simuli mu malo ochitira masewera olimbitsa thupi ndipo simungadandaule za mawonekedwe anu - zovala zimakhalabe gawo lofunika kwambiri pantchito yanu. Sayenera kuletsa kuyenda, kuwongolera komanso kulola kuti thupi lipume.
Mat. Pazochita zam'mimba, mufunika.
Khonde yopingasa yakunyumba kapena mwayi wochita misewu pamsewu. Ngakhale bala yopingasa imagwira ntchito ngati chida chochitira masewera olimbitsa thupi ochepa, zokoka zake ndizomwe sizingasinthidwe.
Bokosi lolimba kapena mulingo wina komanso "phiri" lolimba lolumphiramo.

Zochita zoyambira pamayendedwe olowera kunyumba

Apa tiwononga zochitika zoyambira pamiyendo zomwe amuna adzagwiritse ntchito pochita mapulogalamu awo kunyumba. Sitikhala pa aliyense wa iwo kwa nthawi yayitali - ngati muli ndi mafunso okhudza aliyense wa iwo, mutha kuzidziwa ndi zochitikazo mosiyana ndi zomwe mwapatsidwa.

Burpee. Zochita zodziwika bwino zomwe zakhala, mwina, zofanana ndi CrossFit. Ndiyofunika mu pulogalamu iliyonse yakunyumba yochitira amuna.
© logo3in1 - stock.adobe.com
Buku laling'ono, kapena ma sit-a-mawonekedwe a V. Chitani masewera olimbitsa thupi kumtunda ndi kumtunda kwa nthawi yomweyo.
© alfexe - stock.adobe.com
Magulu okhala ndi zolemera komanso opanda zolemera. Ngati mulibe zolemera kapena zopumira, mutha kugwiritsa ntchito chikwama cholemera. Zosankha zabwino za squats opanda zolemera konse - ndikulumphira panja ndi mwendo umodzi.

© Makatserchyk - stock.adobe.com
Maunitsi. Zitha kuchitidwanso popanda zolemera. Amapopera bwino miyendo ndi minofu yowongoka.
© Paul - stock.adobe.com
Zokoka zapamwamba. Chimodzi mwazinthu zofunikira kwambiri komanso zofunika kwambiri - popanda izo, zidzakhala zovuta kwambiri kupanga masewera olimbitsa thupi mnyumba.
Zokankhakankha. Komanso imodzi mwazochita zofunikira kwambiri, zofunika kwambiri kwa mwamuna. Chifuwa, triceps, deltas yakutsogolo imagwira ntchito.
Mapulani. Kuchita masewera olimbitsa thupi kotchuka kwambiri, kumagwiritsa ntchito magulu ambiri am'mimba, kwakukulu kukhala ma abs ndi minofu yayikulu.
© mwayibusiness - stock.adobe.com
"Bwato". Njira ina yochepetsera kunyumba. Amachitidwa atagona pamimba.

Malamulo ofunikira pamaphunziro oyenda pamtanda

Chotsatira, tikambirana za malamulo ofunikira kwambiri pa crossfit, omwe amagwira ntchito kwa aliyense, osati amuna okha:

Onetsetsani kuti mukutenthetsa minofu ndi mafupa. Osakhala aulesi, mphindi 3-4 za nthawi yomwe mwatherayo ikupulumutsani kuvulala komwe kungachitike.
Zochita za Crossfit zidagawika m'malo osiyanasiyana (monga lamulo, maofesi 1-2 amachitika mu phunziro limodzi). Chifukwa chake, yesetsani kuti musapumule pochita zovuta. Koma mutha kupuma pang'ono pakati pa 2-5 mphindi pakati pawo. Chofunika: ngati ndinu woyamba ndipo thupi lanu silinazolowere kuphunzira mwamphamvu, samalani ndikuwonjezera katundu pang'onopang'ono kuyambira gawo mpaka gawo.
Osamachita masewera olimbitsa thupi m'mimba yopanda kanthu kapena yokwanira. Maola 2-3 (kutengera kagayidwe kake kagayidwe) musanaphunzitsidwe, onetsetsani kuti mwadzaza chakudya chama protein-carbohydrate (chakudya chimayenera kukhala chovuta - buckwheat, mwachitsanzo). Kubwera kuntchito yopanda chopanda kanthu, patadutsa mphindi 10-15 zamaphunziro, mutha kumva kuwonongeka kwathunthu.
Mpumulo pakati pa kulimbitsa thupi. Ochita masewera olimbitsa thupi okha omwe amamverera bwino matupi awo amatha kuchita zovuta tsiku lililonse. Njira yokhazikika - maphunziro a tsiku limodzi, kupumula tsiku limodzi.
Tsatirani njira zanu zolimbitsa thupi. Kulibwino kuzichita ndi kulemera pang'ono kusiyana ndi kulemera kwambiri, koma mwachisawawa.
Ndibwino kuti muziziziritsa kumapeto kwamphamvu zolimbitsa thupi (kutambasula, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi kumbuyo, kupepuka kwamtima, ndi zina zambiri). Zikuwoneka kuti iyi si bizinesi yamunthu - mukuti, koma ayi. Gawo ili la zovuta ndizofunikira kwambiri kwa abambo ndi amai.

Kutenthetsa kwabwino kwambiri asanaphunzitsidwe amuna a "Borodach":

Mapulogalamu ophunzitsira a Crossfit azibambo kunyumba

Takukonzerani mapulogalamu angapo ophunzitsira amuna munthawi zosiyanasiyana. Onsewa ndi ogwirizana chifukwa ndioyenera kuchitira kunyumba. Padzakhala mapulogalamu awiri kwathunthu:

Ngati mulibe zida zamasewera, ndiye kuti mulibe zida zamasewera pamndandanda womwe uli pamwambapa (ngakhale ma kettlebells ndi ma dumbbells).
Pulogalamu yophunzitsira yokhala ndi zida zonse zofunikira - bala yopingasa, bokosi, zopumira, ndi zina zambiri.

Chenjezo! Ngati mukufuna kuchita bwino pamasewera a CrossFit, ndikofunikabe kusunga zida - osachepera bala yopingasa ndi zolemera!

Pulogalamu yophunzitsa nambala 1 (yopanda zida zamasewera)

Pulogalamu yoyamba yophunzitsira amuna kunyumba opanda zida zapadera.

Masabata 1 ndi 3

Ndandanda yamakalasi a 1 ndi 3 milungu. Onetsetsani kuti mukuyang'ana momwe mukuyendera - makamaka m'malo omwe muyenera kuchita zozungulira zambiri, ndibwino, kuyesera kuchulukitsa kuzungulira sabata ndi sabata.

Tsiku 1	Timagwira ntchito kwa mphindi 16 (kuchita masewera olimbitsa thupi 1 mphindi iliyonse, ndiye kuti, mphindi 8 za aliyense): squats ndikudumphira kunja - maulendo 10; burpee - maulendo 10. Pumulani mphindi ziwiri. Kuzungulira kambiri mu mphindi 10, ndibwino: Kankhani - maulendo 10; mapapu - maulendo 10 pa mwendo uliwonse. Pamapeto pa zovuta, timapanga bala kanayi kwa mphindi 1 ndikupumira masekondi 20 kuti mupumule.
Tsiku 2	Zosangalatsa
Tsiku 3	Kuchita masewera olimbitsa thupi kwa mphindi 30 osapuma (kuzungulira kochuluka, ndibwino): burpee - kasanu ndi kawiri; bwato - maulendo 10; V sit-ups - maulendo 10; Kankhani kuchokera pansi - maulendo 10.
Tsiku 4	Zosangalatsa
Tsiku 5	Timagwira ntchito kwa mphindi 12 (nthawi zambiri zimayenda bwino): Kankhani-miyendo pa sofa kapena kukwera kwina kulikonse - kasanu ndi kawiri; kulumpha squats - maulendo 10. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): burpee - maulendo 10; sit-ups - maulendo 15. Pamapeto pa zovuta, timapanga bala kanayi kwa mphindi 1 ndikupumira masekondi 20 kuti mupumule.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Masabata 2 ndi 4

Timachita zovuta zotsatirazi kale mu masabata a 2 ndi 4 a pulogalamu yathu:

Tsiku 1	Timagwira ntchito kwa mphindi 16 (kusinthana zolimbitsa thupi 1 mphindi, ndiye kuti, mphindi 8 za aliyense): squats pa mwendo umodzi - kasanu ndi kawiri kwa aliyense; mapapu ndi kulumpha (pambuyo pa chingwe chilichonse mwendo umodzi, kudumpha ndikusunthira malo kuti ugwirizane ndi mwendo wina) - kasanu ndi kawiri pa mwendo uliwonse. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): burpee - maulendo 10; thabwa - masekondi 60.
Tsiku 2	Zosangalatsa
Tsiku 3	Timagwira ntchito kwa mphindi 30 (maphunziro ozungulira): V sit-ups - maulendo 15; bwato - maulendo 10; thabwa - masekondi 60; burpee - maulendo 10.
Tsiku 4	Zosangalatsa
Tsiku 5	Timagwira ntchito mpaka timaliza zovuta zonse - timangoyang'ana mphindi 40-60: burpees - 30; mapapu - maulendo 50 pa mwendo uliwonse; Kankhani - maulendo 100; squats (palibe kulemera ndi kudumpha) - maulendo 200; kukhala-kangapo - 50.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Pulogalamu yochitira kunyumba # 2

Kusunthira ku pulogalamu yathunthu yokwanira yophunzitsira anthu kunyumba. Nthawi ino ndimasewera azida.

Masabata 1 ndi 3

Tsiku 1	Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): Zokoka zachikale - kasanu ndi kawiri; oyendetsa ma dumbbell - maulendo 10. Pumulani mphindi ziwiri. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): squats ozama okhala ndi ma dumbbells - maulendo 10; kulumpha pabokosi - maulendo 10.
Tsiku 2	Zosangalatsa
Tsiku 3	Timagwira ntchito kwa mphindi 12 (kusinthana zolimbitsa thupi 1 mphindi, ndiye kuti, mphindi 6 za aliyense): makina osindikizira a benchi akugona pabenchi (ngati alipo) kapena pansi ndikuwonjezeka kwa kulemera njira iliyonse yotsatira (njira ziwiri zomaliza zimayandikira popanda kuwonjezeka ndi zolemera zazikulu kwa inu) - maulendo 10; Kankhani kuchokera pansi - maulendo 10. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): mwendo ukukwera ku bala - nthawi 10; chingwe - maulendo 50 (15 ngati mumadziwa kuwirikiza).
Tsiku 4	Zosangalatsa
Tsiku 5	Yakwana nthawi yoti mudye pang'ono. Tipanga zovuta za "Murph" potanthauzira kunyumba ndikufupikitsa pang'ono. Timagwira ntchito mpaka timaliza zovuta zonse - timangoyang'ana mphindi 40-60: chingwe cholumpha - maulendo 200 (kapena 75 pawiri); kukoka - kasanu ndi kawiri; Kankhani - maulendo 100; squats - nthawi 200; chingwe cholumpha - maulendo 200 (kapena 75 pawiri).
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Masabata 2 ndi 4

Tsiku 1	Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): kugwedezeka ndi kettlebell (kapena dumbbells) - maulendo 10; benchi atolankhani ndi dumbbells - kasanu ndi kawiri. Pumulani mphindi zisanu. Timagwira ntchito kwa mphindi 10 (zozungulira zambiri, ndizabwino): squats ozama okhala ndi ma dumbbells - maulendo 10; burpee - maulendo 10.
Tsiku 2	Zosangalatsa
Tsiku 3	Timagwira ntchito kwa mphindi 12 (kusinthana zolimbitsa thupi 1 mphindi, ndiye kuti, mphindi 6 za aliyense): mphutsi ndi ma dumbbells - maulendo 10; burpee - maulendo 10. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): sit-ups - maulendo 10; chingwe - maulendo 50 (15, ngati mumadziwa kuwirikiza).
Tsiku 4	Zosangalatsa
Tsiku 5	Timagwira ntchito kwa mphindi 12 (kusinthana zolimbitsa thupi 1 mphindi, ndiye kuti, mphindi 6 za aliyense): Zokoka 7 zolimba; Kudumpha 10 pa bokosi. Timagwira ntchito kwa mphindi 15 (zozungulira zambiri, ndizabwino): dumbbell amachoka pansi - kasanu ndi dzanja lililonse; kubweretsa mapazi ku bala yopingasa - kasanu ndi kamodzi; 10 ma push.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

M'tsogolomu, mutha kukulitsa kulimba kwa mapulogalamuwa - onjezani zolemera zogwirira ntchito, kuchuluka kwa kubwereza ndi mabwalo. Chinthu chachikulu sikuti muchite mopambanitsa komanso osadzipangitsa kuti mukhale owonjezera. Muthanso kupanga ma WOD ovuta kwambiri kuchokera kwa omwe amakukwanirani potengera kupezeka kwa zida.

Gawani zitsanzo za maphunziro anu ndi kupambana kwanu! Ngati mwakonda nkhaniyo, musazengereze kuuza anzanu za izo. Ali ndi mafunso? Welcom mu ndemanga.

kalendala ya zochitika

zochitika zonse 66