Mapulogalamu ophunzitsira atsikana oyamba kumene * Crossfit

Gulu la CrossFit likukula kwambiri chaka chilichonse, ndipo anthu ambiri ayamba kulowa nawo. Masewerawa ndiabwino amuna ndi akazi mofanana. Lero tikuti tikambirane zolimbitsa thupi za atsikana oyamba kumene. Tikuwuzani mfundo zazikuluzikulu za dongosololi, masewera olimbitsa thupi ndikukupatsani malo abwino kwambiri kwa oyamba kumene kuti mutenge nawo gawo motere momwe mungathere.

Sitikhala nthawi yayitali tikambirana za CrossFit. Mutha kuwerenga izi m'nkhani ina - timalimbikitsa!

Crossfit ili ndi maubwino angapo apadera:

kusiyanasiyana ndi masewera olimbitsa thupi amakupatsani mwayi wopewa kuchita masewera olimbitsa thupi osasangalatsa;
kwa makalasi, sikofunikira kukayendera maholo apadera;
kuchita masewera olimbitsa thupi kumawongolera thanzi lathunthu;
crossfit ndi chida chabwino chochepetsera atsikana;
minofu yolimbitsa thupi imayang'aniridwa mosalekeza, yomwe imachotsa chiwopsezo cha kuchuluka kwa "opopa".

Chomalizachi ndichofunikira kwambiri kwa amuna osagonana omwe safuna kukhala ndi mawonekedwe achimuna.

Zigawo za CrossFit ndi kuthekera kwawo

CrossFit idakhazikitsidwa pamitundu itatu ya akatundu: masewera olimbitsa thupi (zolimbitsa thupi), olimbitsa (zolimbitsa thupi zaulere), ndi ma aerobic (masewera olimbitsa thupi).

Zokhudza masewera olimbitsa thupi

Masewera olimbitsa thupi amaphatikizapo mitundu yonse yodziwika bwino yazolimbitsa thupi: kukoka, kulumpha, kukankhira, kugwira ntchito pazitsulo zopingasa, mphete ndi mipiringidzo yosagwirizana.

Zida zolimbitsa thupi zimagwiritsa ntchito magulu onse amisempha, zimathandizira kukulitsa mgwirizano. Chifukwa chake, othamanga odziwa amalimbikitsa kuti asaphatikizepo masewerawa pamapulogalamu oyambira oyamba kumene.

Ponena za kunyamula zitsulo

Kudzikweza kumaphatikizapo masewera olimbitsa thupi okhala ndi zolemera zina, zomwe zimapangitsa CrossFit kukhala yofanana ndi masewera olimba. Koma apa zolemera zimawerengedwa ngati gawo lotsatira atagwira ntchito ndi zolemera zawo.

Ubwino wa masewerawa ndikutenga katundu mbali zosiyanasiyana za thupi. Mutha kusankha mayendedwe pamagawo ena amthupi ndipo potero mupangire kufanana kwake. Koma, zowonadi, pali zolimbitsa thupi zofunikira zamagulu angapo amisempha nthawi imodzi - zomwe ndizofanana.

Za cardio

Kuchita masewera olimbitsa thupi kumachepetsa kwambiri, koma kumatenga nthawi yayitali kuposa masewera olimbitsa thupi komanso othamanga, ndipo makutidwe a shuga m'minyewa amachokera ku mpweya. Izi makamaka ndi maphunziro a Cardio - kuthamanga, kusambira, kupalasa, cholinga chofuna kupirira.

Maphunziro a aerobic amathandizira kugwira ntchito kwa mtima, mitsempha yamagazi, mapapo, ndikuthandizira kuwongolera mahomoni.

Zochita Zoyambira za CrossFit

Mapulogalamu a CrossFit amaphatikiza zolimbitsa thupi zochulukirapo. Kuphatikiza kwawo mwaluso kumasintha masewerawa kukhala njira yophunzitsira. Komabe, mutha kuwunikira zochitika zoyambira zomwe atsikana onse atsopanowo ayenera kudziwa ndi dzino.

Magulu

Magulu ndiwo masewera olimbitsa thupi atsikana oyamba kumene. Pali mitundu yambiri ya izi: wamba, ndikulumphira kunja, ndi kettlebell kapena ma dumbbells, ndi barbell kumbuyo, ndi barbell pa deltas (kutsogolo), yokhala ndi barbell pamwamba, etc.

Poyamba, oyamba kumene ayenera kusankha zosankha popanda zolemera zowonjezera ndipo pang'onopang'ono, motsogozedwa ndi wophunzitsa, amayendetsa mayendedwe ovuta kwambiri.

Amwalira

Deadlift ndichinthu china chofunikira kwa oyamba kumene achikazi. Amapopera glutes, miyendo ndi kumbuyo. Kuphatikiza apo, kuyeserera gululi kudzakuthandizani kudziwa zolimbitsa thupi mtsogolo - kukhala pachifuwa, kuwakwatula, kugwedezeka ndi ena.

Schwung

Pali mitundu ingapo ya Schwungs. Timalimbikitsa kuti atsikana ayambe ndi makina osindikizira. Kuchita masewera olimbitsa thupi kumagwira ntchito bwino pa ma deltas, ma triceps, komanso ma quads ndi ana a ng'ombe.

Gwiritsani ntchito mipira (mipira yazipupa)

Kuponyera mpira pa chandamale kumakwaniritsa bwino malo onse a miyendo ndi matako, komanso mapewa. Apanso, kulimbitsa thupi kofunikira kwambiri kwa azimayi komanso njira ina yopanda squats.

Zochita za Cardio

Aliyense amadziwa kuti cardio ndiyofunikira pakukula kwa kupirira, kuwotcha mafuta ndikuphunzitsa minofu ya mtima. Zachidziwikire, atsikana achichepere othamanga amatha kuchita izi.

Zitsanzo ndi monga: kuthamanga, kuyendetsa njinga, ellipsoid, makina opalasa, kulumpha chingwe.

Zochita zolimbitsa thupi

Atsikana samakonda masewerawa, makamaka kukoka ndi kukankha. Koma sizingafanane. Ngati mukufuna kukwaniritsa zotsatira zovuta - khulupirirani akatswiri.

Izi zimaphatikizaponso ma burpees - imodzi mwazochita zodziwika bwino zopitilira pamtanda, zomwe zimaphatikizapo kukankha ndi kudumpha.

Izi ndizozochita zazikulu mu CrossFit osati atsikana okha, komanso amuna. Ophunzitsa odziwa bwino amalangiza kuyambira popanda zolemera, kuyang'ana pa kuyeserera. Ndipo pokhapokha mutatha kudziwa luso lochitira masewera olimbitsa thupi, mutha kupitiliza kuwonjezera zolemera zogwirira ntchito ndikuphunzira mayendedwe atsopano, ovuta kwambiri.

Malangizo kwa oyamba kumene

Takonzekera ena mwa malingaliro ofunikira kwa omwe akufuna kukhala othamanga achikazi. Ngati muli ndi mwayi, phunzirani njirayi ndi wophunzitsa kapena wothamanga waluso kuti muthandize kupewa kuvulala mtsogolo!

Yesetsani kulimbitsa thupi kwanu moyenera. Wonjezerani katundu pang'onopang'ono: panthawi yophunzitsira komanso mwezi woyamba wamaphunziro. Chifukwa chake, thupi lanu silidzalemedwa ndipo lidzasinthira mumachitidwe atsopano pang'onopang'ono komanso osadzivulaza.
Phunzirani njira zamachitidwe oyeserera mosamala. Malingana ngati simukulemera kapena kulemera, kuthekera kwa zovuta ndizochepa. Koma mukakwanitsa kukweza zolemera zazikulu, kenako pozichita mwachisawawa, mumakulitsa chiopsezo chovulala.
Osachitira nsanje ena ndipo musayembekezere zotsatira zachangu. Zotsatira zake mudzazipeza kokha ndi njira yolinganira yamakalasi (maphunziro, zakudya, kupumula) - popanda mipata yayikulu ndi zosokoneza. Koma onetsetsani - zotsatira zake zidzabwera 100% ngati mutagwira ntchito molimbika, mosasamala kanthu za chibadwa, nyengo kapena malo omwe nyenyezi zakumwamba zimakhala. Chinthu chachikulu ndi zolinga zomveka, kutsatira boma ndikudzidalira!

Onani vidiyo ya momwe magulu ophunzitsira atsikana oyamba kumene (osati kokha) amachitikira mu umodzi mwamakalabu otsogola mdziko muno:

Pulogalamu yophunzitsira atsikana oyamba kumene

Pulogalamuyi idapangidwira mwezi umodzi wamakalasi, ogawidwa m'masabata. Izi sizitanthauza kuti patatha mwezi umodzi mutha kusiya chilichonse - pakatha milungu inayi mudzadzidalira nokha, kumvetsetsa thupi lanu ndikutha kuchita zovuta zovuta kwa akatswiri odziwa masewera. Komabe, ndizotheka kupitiliza kuchita ndi wophunzitsa waluso.

Sabata yoyamba isanayambike (kenako pambuyo pake), ndibwino kuti tsiku lina liperekedwe ndi wophunzitsayo kuti aphunzire ndikugwiritsa ntchito njira zonse zomwe zingagwiritsidwe ntchito pamaphunziro otsatirawa.

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

Pulogalamu yolowera ikuwoneka motere.

Sabata yoyamba

Timayang'ana kwambiri pakuphunzira njira zoyeserera, kuphunzitsa kumakhala kozungulira kuti tibweretse minofu mu kamvekedwe kofunikira.

Tsiku 1	Muyenera kumaliza mabwalo atatu: Kuthamanga - 300 m. Kuponya mpira pa chandamale - maulendo 10. Burpee - maulendo 10. V kukhala-ups - maulendo 10.
Tsiku 2	Zosangalatsa
Tsiku 3	Komanso mabwalo atatu: Njinga - ma calories 10 pa kauntala pa simulator. Mapapu opanda kulemera - maulendo 10 pa mwendo uliwonse. Sit-ups (pezani kuchokera pomwe mumakonda) - maulendo 15. Kukoka - kasanu (ndi gulu lotanuka, ngati kuli kovuta, kapena kopingasa). Kankhani - kasanu (ngati kuli kovuta - kuchokera m'maondo).
Tsiku 4	Zosangalatsa
Tsiku 5	Komanso mabwalo atatu: Chingwe - kudumpha 40 (kapena 15 kawiri). Bar deadlift - maulendo 10. Bench osindikiza ndi bala yolimbitsa thupi kapena bala - maulendo 10. Plank - masekondi 20.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Sabata yachiwiri

Zolinga zomwezo monga woyamba - timaphunzira ndi kulimbitsa thupi.

Tsiku 1	Magulu atatu: Kupalasa - 200 m. Kuponya mpira pa chandamale - maulendo 12. Sleigh - 25 m (ngati sichoncho, ndiye kuti squats mpweya kasanu ndi kamodzi). Hyperextension - kasanu ndi kamodzi.
Tsiku 2	Zosangalatsa
Tsiku 3	Magulu atatu: Njinga - 10 kcal. Masewera olumpha - nthawi 15. Kukhazikika - nthawi 15. Kukoka - kasanu (ndi gulu lotanuka, ngati kuli kovuta, kapena kopingasa). Kankhani - kasanu ndi kawiri (ngati kuli kovuta - kuchokera m'maondo).
Tsiku 4	Zosangalatsa
Tsiku 5	Magulu atatu: Chingwe - 50 kudumpha (kapena 15 kawiri). Kukhala pansi ndi chitsulo kapena bala - nthawi 10. Bench osindikiza ndi bala kapena bala - nthawi 10. Plank - masekondi 30.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Sabata lachitatu

Timalimbikitsa zotsatira (kuyesa kuwonjezera zolemera) ndikuphunzira njira zolimbitsa thupi zatsopano.

Tsiku 1	Magulu atatu: Kupalasa - 250 m. Kuponya mpira pa chandamale - maulendo 15. Burpee - maulendo 12. Hyperextension - kasanu ndi kamodzi.
Tsiku 2	Zosangalatsa
Tsiku 3	Magulu atatu: Njinga - 12 kcal. Magulu okhala ndi ma dumbbells kapena kettlebells - maulendo 10. Kukhazikika - nthawi 15. Kukoka - kasanu (ndi gulu lotanuka, ngati kuli kovuta, kapena kopingasa). Kankhani - maulendo 10 (ngati kuli kovuta - kuchokera m'maondo).
Tsiku 4	Zosangalatsa
Tsiku 5	Magulu atatu: Chingwe - kulumpha 60 (kapena kulumpha kawiri). Deadlift ndi bala - maulendo 12. Bench osindikiza ndi bala kapena bala - nthawi 12. Plank - masekondi 30.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa

Sabata yachinayi

Tsiku 1	Magulu 4: Kuthamanga - 300 m. Magulu okhala ndi ma dumbbells kapena kettlebells - maulendo 10. Burpee - maulendo 12. V kukhala-ups - kasanu ndi kamodzi.
Tsiku 2	Zosangalatsa
Tsiku 3	Njinga - 15 kcal - 1 nthawi koyambirira. Magulu 4: Deadlift ndi bala - maulendo 10. Bokosi limadumpha - kasanu ndi kamodzi. Kukoka - kasanu (ndi gulu lotanuka, ngati kuli kovuta, kapena kopingasa). Kankhani - maulendo 10 (ngati kuli kovuta - kuchokera m'maondo). Njinga - 15 kcal - 1 nthawi kumapeto.
Tsiku 4	Zosangalatsa
Tsiku 5	Chingwe - kulumpha 80 (kapena kulumpha kawiri) - 1 kamodzi koyambirira. Magulu 4: Bench osindikiza ndi bala kapena bala - nthawi 10. Burpee - maulendo 15. Chingwe chodumpha - kudumpha 100 (kapena 30 kuwirikiza) - 1 nthawi kumapeto.
Tsiku 6	Zosangalatsa
Tsiku 7	Zosangalatsa