Kodi CrossFit ndiyothandiza ngati chida chochepetsera atsikana?

Kodi CrossFit Workout Ingalimbikitse Kutaya Kunenepa Kwa Ochita Masewera Achikazi? Kuchita masewera olimbitsa thupi mozama kumatha kuthandizira kupanga mawonekedwe anu amaloto, mphamvu ndi kupirira. Lero tilingalira zoyambira ndi mawonekedwe a dongosololi, machitidwe oyambira owotcha mafuta, ndikukonzekeranso mitundu ingapo yamaphunziro a CrossFit a atsikana: onse oyamba kumene komanso othamanga omwe akudziwa kale omwe akufuna kuonda.

Tisanapitilire kusanthula maofesi, tiwunikanso mfundo zoyambira pa crossfit ndikuchepetsa thupi.

Chifukwa chiyani maphunziro opitilira muyeso amakhala othandiza kwambiri pochepetsa thupi?

Chifukwa chiyani maphunziro oterewa azigwira ntchito kwa atsikana omwe akufuna kuonda? Kodi ali bwino bwanji poyerekeza ndi, kunena, Cardio yokhazikika? Tiyeni tiwone.

Masamba osiyanasiyana ndi zolimbitsa thupi

Simudzayenera kubwereza chinthu chomwecho kuyambira kulimbitsa thupi mpaka kulimbitsa thupi. Ndipo iwo omwe adutsapo amamvetsa kuti ndizovuta kuti asayambe, komanso kuti asawonongeke pena pake. Pamene sabata ndi sabata mumachita zovuta, kenako tsiku limadzafika pamene lidzasungunuke "ngati radish owawa."

Maphunziro a Crossfit, Komano, zonse ndizosangalatsa, makamaka pakuphunzitsa kwamagulu. Simudziwa zomwe mphunzitsi wanu wabwera lero. Ndipo ngati mukukonzekera nokha, mutha kuchita masewera olimbitsa thupi mosasintha, ndikuwasinthanso omwewo, popeza pali kusankha kwakukulu kwambiri mu CrossFit.

Thupi lidzakhala labwino

CrossFit imaphatikiza ntchito ya aerobic ndi mphamvu. Chifukwa cha izi, minofu yanu izikhala yolimba. Kupatula apo, mutha kutaya mafuta owonjezera m'njira zosiyanasiyana, ndipo zotsatira zake zimatha kusiyanasiyana. Ngati simugwira ntchito yamphamvu ndipo mumangokhala ndi mtima wokha, ndiye kuti thupi mosangalala limachotsa minofu yosafunikira, pamapeto pake, ngakhale mutachepa, mutha kuwoneka oyipa kuposa kale. Muyenera kuganizira osati kulemera, chifukwa pamene kuonda, thupi sikuti mafuta okha, komanso madzi ndi minofu. Ndicho chifukwa chake chisonyezero chachikulu cha kuwotcha mafuta bwino ndiyeso ndi mawonekedwe.

Kuphatikiza apo, kuwonjezera pazotsatira zakunja, thupi lanu mutaphunzitsidwa pamtanda lidzakhala lathanzi - njira zamagetsi, kagayidwe kake kamawonjezeka, mudzadya bwino ndikugona mokwanira.

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Ndi ma calories angati omwe adzawotche?

Kutentha kwapakati pa CrossFit kulimbitsa thupi ndi 12-16 kcal pamphindi kwa atsikana. Ndikulimbitsa thupi kwa mphindi 40-45, zimapezeka 600-700 pagawo lililonse. Maofesi ena angakuthandizeni kutentha mpaka ma calories 1000 nthawi imodzi. Osati zoyipa, ha?

Malamulo ofunikira owotcha mafuta

Kuchita zolimbitsa thupi ndikulimbitsa thupi, koma sitiyenera kuiwala mfundo ziwiri zofunika pakumanga thupi. Zachidziwikire, izi ndi zakudya komanso kupumula (kupumula).

Osamvera ngati wina akuwuzani izi, akuti, chitani CrossFit ndikudya chilichonse - zonse zidzawotchedwa. Ndi kuchuluka kwa ma calories, ndizosatheka kuonda.

Kudya moyenera

Zachidziwikire, mutu wokhudza kudya koyenera mukamachita CrossFit kwa atsikana omwe akufuna kuonda ndi nkhani yapadera komanso yothandiza kwambiri. Tiyeni tidutse mitu iyi:

• Chofunika kwambiri ndikuchepa kwa kalori tsiku lililonse... Terengani mitengo yanu ya tsiku ndi tsiku pogwiritsa ntchito njira zapadera. Kenako chotsani 15-20% kuchokera pamenepo ndipo mupeza mafuta owonjezera kunenepa. Sizothekanso kupanga zoperewera, magwiridwe antchito azikhala otsika.
• Chepetsani kuchuluka kwa kalori yanu pang'ono ndi pang'ono kuposa zomwe mumadya nthawi zonse. Palibe chifukwa chodumphira mwadzidzidzi mu maphunziro kapena zakudya. Mwachitsanzo, ngati mumadya 2500 kcal, ndipo tsopano muyenera kusinthana ndi 1500, chitani mu magawo 2-3 (sabata iliyonse), ndipo musachotseko kalori 1000 nthawi yomweyo.
• Khazikitsani zakudya zoyenera - magawo ang'onoang'ono, koma kangapo patsiku. Nthawi 5 patsiku. Koma osachepera atatu! Kudya pambuyo pa 18 sizotheka kokha, komanso ndikofunikira.
• Onetsetsani zakudya zomwe mumadya nthawi yanji. Mu theka loyamba la tsiku, chakudya chimayenera kupambana, chachiwiri, mapuloteni. Izi ndizosankha, koma zofunika kukwaniritsa. Chowonadi ndi chakuti ndikuchepa kwa kalori tsiku lililonse, mutha kuchepa thupi mulimonsemo, ngakhale mutadya chakudya usiku. Koma pankhaniyi, mudzangokhala ndi mphamvu zochepa zogwirira ntchito / kuphunzira ndipo, koposa zonse, kukhala ndi maphunziro. Ichi ndichifukwa chake chakudya chokwanira chimadya bwino m'mawa komanso maola angapo musanachite masewera olimbitsa thupi. Ngati palibe chomwe chimalowa mwa iwe m'mawa, zili bwino. Awa ndi malingaliro chabe, osati lamulo lachitsulo.
• Mtundu wa chakudya. Zakudyazo ziyenera kukhala zoyenerera ndikuphatikiza zonse zomwe mungafune - mapuloteni azinyama (1.5-2 g pa kg ya kulemera kwa thupi), chakudya chovuta (1-2 g pa kg ya kulemera kwa thupi), mafuta osakwaniritsidwa (0.8-1 g pa kg ya kulemera kwa thupi), fiber , mavitamini, ndi zina. Musaiwale kumwa madzi oyera - pafupifupi 33-35 ml pa kg ya kulemera kwa thupi patsiku.

Kuchira

Tiyeni tibwerere kumasewera. Kuphatikiza pa maphunziro othandiza komanso zakudya zoyenera ndikofunika kwambiri kuti mulole kuti thupi lanu lipezenso bwino... Mverani thupi lanu - palibe chifukwa choti muziyendetsa ngati akavalo othamanga ndi mphamvu yanu yomaliza. Onetsetsani mgwirizano pakati pa maphunziro ndi kupumula:

• Kwa othamanga ophunzitsidwa bwino, timalimbikitsa kuti tiziphunzitsa maulendo 3-4 pa sabata.
• Kwa oyamba kumene - nthawi 2-3 ikwanira. Ndi magawo awiri, mutha kuyamba ndikuphunzitsa chonchi kwa mwezi woyamba, kenako ndikusinthana ndi machitidwe atatu pa sabata - tsiku lililonse.

Kugona ndikofunikira - osachepera maola 8 patsiku.

Mapulogalamu ophunzitsa

Takukonzerani mapulogalamu awiri oyambira mwezi umodzi. Imodzi mwa mawerengedwe a makalasi opanda masewera olimbitsa thupi, yachiwiri mmenemo.

Kumbukirani kuti malo ophunzitsira opitilira muyeso amamangidwa molingana ndi ziwembu izi:

1. Kutenthetsa kwa mphindi 5-10 (musamunyalanyaze kuti musavulale).
2. Pulogalamu yayikulu ya 15-60 mphindi.
3. Pepani pang'ono ndikutambasula kwa mphindi 5-10.

Gulu labwino kwambiri la masewera olimbitsa thupi atsikana amaperekedwa m'mavidiyo otsatirawa:

Pulogalamu yopanda zida zamasewera za atsikana

Pulogalamu yoyamba yophunzitsira kulemera kwa thupi idapangidwa kwa mwezi umodzi, itha kuchitidwa kulikonse, chifukwa sikutanthauza zida zachitsulo. Izi ndizovuta zolimbitsa thupi ndikugogomezera kulemera kwanu, ndikuphatikiza masiku opumula, omwe ndi gawo lazofunikira pamapulogalamu ophunzitsira omwe amayang'ana kuti thupi likhale lathanzi.

Chenjezo: sipayenera kukhala mpumulo pakati pakubwereza, kapena kuyenera kukhala kochepa!

Mlungu 1:

Masabata 2, 3, ndi 4: Bwerezani zolimbitsa thupi ndi mphindi 5 zowonjezera nthawi sabata iliyonse. Ndiye kuti, mu sabata la 4, muyenera kuchita masewera olimbitsa thupi kwa mphindi 30.

Pulogalamu yolimbitsa thupi ya atsikana

Dongosolo lachiwiri la mwezi ndiloyenera kwa atsikana omwe amachita masewera olimbitsa thupi ndikufuna kutaya thupi. Kuti ichite bwino, zolemera zopepuka ndi zoyeserera zapadera zimagwiritsidwa ntchito.

Mlungu 1:

Masabata 2, 3 ndi 4: Tikulimbikitsidwa kuti mubwereze zovuta ndi mabwalo owonjezeka, onjezerani sabata iliyonse yatsopano. Njira yakuwonjezera kubwereza kubwereza kwa zochitika zilizonse malinga ndi thanzi imaloledwa.

Maofesiwa ndioyenera atsikana omwe ali ndi mwayi wolowera ndipo safuna maphunziro akuthupi. Koma pakadutsa mwezi padzakhala kuchepa kwakukulu ndi kutsika kwa voliyumu (zachidziwikire, malinga ndi malamulo azakudya). Maphunziro owonjezera ayenera kuthandizidwa ndi mitundu yatsopano ya masewera olimbitsa thupi komanso kuwonjezeka pang'onopang'ono kwa katundu. Maofesi ochepetsa thupi a Crossfit atha kukhala osiyana kwambiri, sikuti zonse zimatsikira ku cardio - musaiwale za kuphatikiza kwa zinthu zonse zolimbitsa thupi komanso kunyamula.

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Ndemanga za atsikana zokhudzana ndi zolimbitsa thupi zolimbitsa thupi

Atsikana okondedwa, siyani malingaliro anu pa kulimbitsa thupi kwa CrossFit pano - tidzasonkhanitsa zabwino kwambiri ndikuziwonjezera pazinthuzi kuti onse omwe akungosankha ngati angayesere ku CrossFit kapena kuti asankhe mwanzeru. Thandizani kukulitsa dera la crossfit!

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