Mahi CrossFit. whakaurunga mahi - CrossFit. CrossFit mō ngā kōtiro

Kei te whiwhi inaianei CrossFit rongonui i roto i sporstmenov. Hoki te hunga e kore e tino mōhio o te mea ko reira te hunga, e tamata matou ki te korero ki a koutou i roto i te taipitopito e pā ana ki ngā āhuatanga katoa o te hākinakina.

He aha te mea CrossFit

Na roto i te whakangungu i roto i ngā hōtaka, ka maoro, e kite tatou i nga hua o to ratou mahi uaua: ka nui haere te kaha, manawanui, te rahi uaua. Mämä noa iho - te riro tatou i te āhua tinana pai. Heoi, ko te nekehanga ki te kaupapa o tenei tuhinga. Na, he aha te mea CrossFit? CrossFit - tonu rerekē, nekehanga mahi mahi ana i roto i te kaha nui (e te tikanga: tonu rerekē, kaupapa mahi, rere i kaha nui). I roto i te parau tumu, tenei whakamāramatanga ko te whakamārama mo te taua whakangungu, te wahi i tatou e toru katoa o nga wae runga ake. Kia titiro tatou inaianei ia o ratou i roto i ngā kōrero. Kia haere a!

rerekētanga

O te akoranga, te tuatahi o katoa rerekē ki a koutou i to tatou nekehanga mahi. Fakataha ki a ratou, te huri i taimaha, i te noho me te haerenga auau ki te whare, ngā taputapu, me pera i runga i. Ka taea e D. tauira e he tini o mata, a reira tuhituhi i te tokorua i roto i to tatou tuhinga. Na, ki te mea a koutou, mo te tauira, tino nui te mahi i te pou (pae press, pēhia hōia, etc ..), ka ngana ki te hanga i te taua nekehanga, engari ki te dumbbells. Ka taea e koe te huri i te ruma toro. Hei tauira, i tenei ra te mahi koe i roto i i 6 pm ki te puku tonu, engari he iti ngenge i muri i te mahi. Na tamata apopo ki te haere ki te whakangungu ata, a ka ite koe i te rerekētanga nui, a kahore te meka i te kino. Ae, i reira korero tatou e pā ana ki? Whakamātauria ki te pupuri wā whakangungu e rua i tiketike rerekē runga ake te taumata moana - a ka ite koe i te rerekētanga rawa. Heoi, rerekē koutou apitiraa te whakangungu (3H2H3, 5x2, 1x1), i te mea hoki atu momo ki tou ora whakangungu. I roto i te whānui, ngana ki te takaro ki te katoa o tenei, no te mea te reira tino hanga tikanga.

kaha nui

Korero o tiketike-kaha, kia tangohia ki pūkete, me te mahi i te tikanga, no te mea e hiahia ana te tuatahi koe ki te ako ki te mahi i nga mea tika, a ka neke ki runga ki te whakangungu nui-kaha. Ki te taua he whakangungu tupu o te uaua papatipu me te kaha taonga haere nui tere, engari ka rite ki whakahuatia i mua, he mea e tika ana ki te piri ki te mahi toi tika.

kaupapa mahi

Me pēhea te ki te whakatau i te kaupapa mahi, me te mea e kore te mea? I roto i te meka, he kuware katoa: ki te hohoro taea te neke tatou he rota o te taimaha i te tawhiti nui, he mahi te motini. I roto i te mau parau te tahi atu, he nekehanga e whakawhanake i roto i to tatou mana nui enei. Tikanga, enei ngā ngā poka te pamu mahi me squats. Ka rite ki a koutou e taea te kite, ko reira te pūtake o te mahi taketake. e kore e CrossFit ngā he maha o whakamohoatanga mahi ki nga uarua me te nuinga o ētahi atu mahi i runga i simulators piringa, no te mea kahore ratou e mau i te ture taketake (kore e whai nui whānui o nekehanga, i reira he kahore "pahūtanga" o te mana, me ētahi atu).

momo o mahi

Hei tīmata mahi wetewete ki ngā waho (te W), e ngā o nga mea katoa riro tokotoko (classic, "te whiriwhiri koe", Romanian), fakamālohii nga mahi, squats, tukunga, me te mahi ki te pauna , me dumbbells. Ki tenei rōpū ngā tatou mahi taketake. CrossFit kua te taua gymnastic tangohia (G), me te mahi ki te maha (M). Ko te mua ngā nga nekehanga ngā ki o ratou ake taimaha, tauira o e taea e nga mea katoa o te kume-ake, rumaki me te ake. Nuinga o ngā wā e whakamahia ratou i roto i kaipara me te iari hākinakina huaina Street Workout. Ko te rōpū o te mahi maha-hanganga ko te pera-ka karanga "manawa": rere, kauhoe, peke taura, te hoenga, pahikara me etahi atu.

hōtaka

Ka rite ki te tikanga, papatono CrossFit share couplets, te demoni, me chippers. i ngā Couplets nekehanga i roto i rerekē 1 huinga e rua. Hei tauira, ka taea e te tango e koe i tetahi mahi o te W (mahi ki pauna), tūhono i te reira ki te matatini ki tetahi kaupapa o te G (gymnastic) - WG. Ki te whakaaro koe i tatou i mua i te mea tatou he whiriwhiri nui o te whakakotahi i (WG, WM, GM), whakaaro te nui nui o te mahi i ia momo (e taea te ngā MM, WW ko GG).

Haere mai i runga i. Ko te demoni oia - i te huinga o te 3 nekehanga rerekē. E kore matou e mea nui e pā ana ki reira, whakaaro tatou e kore e tetahi e uaua ki te tatau i te ngā taea 27 katoa o mahi.

I te pae hopea, te momo whakamutunga o te hōtaka - te reira Chipper (Chipper), e whai wāhi te huinga o te 4 me te ake kaupapa. Ko te raupapa tino taimaha o mahi i reira e koe e rawa te mahi 30-50 aua o 4 atu ranei mahi, e, rokohanga, nui mauiui e te mutunga o te tūmomo. Chipper whai hua ki te mahi i te wa wa ki, engari kia noho te kaupapa matua couplets me te demoni.

CrossFit mō ngā kōtiro

whakaaro ahau kei te ngana nga kotiro ki te pupuri i tona tinana i roto i te täkupu, i roto i te tikanga ki te hanga i tō pūnaha ite atu i te humarie. Heoi, ka haere ki karapu tinana, tīmata maha kotiro ki te whakangungu ki pauna te ma'ima'i, me te ngoikore i te omaoma e hanga iti ranei kahore hua. Ae, kei te ahua iti te taimaha, engari, ko te reira te kaiaka o mīhini Cardiovascular, e kore e maha haora o whakangungu. Na e te tikanga he CrossFit mō wahine? Tuatahi, ka meinga te whakangungu koe he pūtōrino ake me sipoti. A e kore te auraa e, e riro ia koutou rite nui rite te bodibildershi ngaio. ngako Mōkito me i roto i te āhua tinana pai rite te katoa - ko te hua o te whakangungu tenei. Tuarua, whakawhānui akomanga CrossFit te taitamarikitanga o koutou hononga, me te whakaiti i te tūponotanga o te whara. Hei whakamutunga, ko te ara nui ki te whakaara te kiritau-tenei.

Ko te aha mahi he pai hoki nga wahine? kia ngā tenei rārangi mua / squats rangi, lunges, "Burpee" pana, "noho ake," momo katoa o koropiko mo te press, raznozhka, "tutaki whakapae", pēhi nga dumbbells, manawa (pai ka e rere me te eke pahikara / paihikara), Peke-s "mau kiwi e" me te pae / tu tokotoko. E ranea ana hoki kotiro noa nei tika hiahia ana ki te kitea te tinana ataahua tenei. O te akoranga, e taea e koe te tahi atu mahi.

CrossFit i te kāinga

Na whakaaro tatou tetahi o nga hōtaka whakangungu hangaia mō mahi i te kāinga, i hangaia e te maona rongonui CrossFit Lauren Plumey. Hei tīmata whakangungu e hiahia ana koe kotahi mea iti: 2-5 dumbbells pauna mo wahine me 8-12-kg mō te tangata (ranei ake - i runga i te whakangungu tinana rānei) me te pae / kaiutuutu. Ko te katoa.

Tatou mahi inaianei reira. mea tonu, e nga wiki e hiahia ana koe ki te whakapiki ake i te roanga o te mahi, te whakanui ake i te kawenga. A, no te whiwhi koe ki runga ki te 40-60 meneti o te whakangungu kaha, ka taea e koe amo e kua tae koutou ki te tihi. E hia ngā wā e amohia e whakangungu? Ko te tino waitara te pātai, engari te kōwhiringa pai e kia 3-4 wa he wiki. Well, timata tatou ki te ako ako "CrossFit". Complexes mō te mahi i te kāinga.

1. Mahi ki kotahi ringa. Tenei mahi whakamahi i te papa, waewae, hoki, ringa me pokohiwi. Me koe ki te mahi 2-4 huinga o 8 haeretia i runga i ia ringa.
2. kiwi e a Bear. Ka whakamahia e tēnei mahi koutou tinana katoa. mahi Photo taea kite koe i raro. Ki te mahi i 30 kaupae i muri i ia mahi tino ka e haapuai i to koutou tinana.
3. Mahi ki te ringa e rua. Tenei mahi whakamahi i te papa, waewae, hoki, ringa me abs. Te mahi 2-4 huinga o 8 aua.
4. Lunges ki te dumbbell. Tenei mahi whakamahi i te papa, waewae, ringa, me abs. Te mahi 2 huinga, tauutuutu waewae, me te huri i te ringa mahi i roto i te waenganui o ia.
5. Hono ki dumbbells i roto i te whiriwhiri koe. Tenei mahi tā te waewae, papa, hoki, pokohiwi me uarua. mahi ano hoki 2 huinga.
6. E peke i roto i te pouaka. Tenei mahi tā koutou waewae, me papa. Mahi 6-8 hūpeke 1-2 wa ia tūmomo.
7. Toutou i runga i te ringa i roto i te L-tūnga. Tenei mahi tā te ringa, uma, papa, me te hoki. mahi Photo, kite i raro. Mahi 2 huinga o mōrahi.

Ka mohio koe na roto i te raveraa i enei mahi, CrossFit i te kāinga - he tūturu tenei. Ki te whai wāhi koe i roto i runga i te wā, i roto i te whakapono pai, ka ka tae koutou ki te kahore te puka pai, engari kia tino ki te riro atu pai / pūtōrino. Ka taea hoki te whakaaro e pā ana ki te taua mahi rongonui i roto i CrossFit rite "Burpee" ( "Burpoe"), faarahi manawanui me te mana taikaha o koutou uaua. Kaua e wareware e pā ana ki ngā mahi manawa, a kia rite hohoro rite reira he anō wa, i tēnei, ranei Peia te pahikara mō te 15-20 meneti. I muri i tenei hōtaka, me to matou tohutohu, ka taea e tīmata koe te mahi CrossFit kāinga. Faaohipa tūāwhiorangi whānui hoatu tatou i raro. Kia haere a!

CrossFit hōtaka whakangungu

tuhituhi kua tatou e CrossFit ko tetahi o nga āhuatanga tino nui - he rerekētanga, a na reira e kore e taea e te hōtaka kotahi. Na, inaianei whakahere tatou e rave rahi kōwhiringa mō workouts e e hāngai tetahi kaitäkaro whai wāhi i roto i te hākinakina pērā i CrossFit. He mahi mō te tīmata me te ake kaitäkaro matatau maha te taua, a kia kore matou e noho ki runga ki mahi ohie, me te uaua.

Kōwhiringa 1: hoki te hōtaka, kahore te wā

Here ka kitea e tatou he torutoru mahi i Rōpū G: kume-ups, pana-ake, me pekepeke. Me haere tahi ia triset i te aua 10 o kume-ake, 20-th tāruarua pana-ake , me te 20 amuamu th. Ko te huarahi nui o 3 mahi mahi matou ki waho o te toenga tenei katoa (ki te he taimaha rawa te hōtaka, he reira taea ki te whakaiti i nga nekehanga o ia o 5 aua whati i huarahi ki 2 ngā wāhanga ranei). Just mahi 3-6 huarahi. Tenei Ko tetahi o nga kaupapa tino banal, engari ngā tino, no te mea hanga reira tatou mahi 3 ngā rōpū uaua rahi (waewae, uma me te hoki). Heoi, ki te ite koe e te kawenga he ngoikore rawa ki te mahi, ka taea e koe te tāpiri i 2-3 atu mahi, te whakaiti i te maha o huinga ki 3-4. kia ēnei mahi: rumaki, ara waewae ki te pēhi, whakairi ki runga ki te pae, noho-ups (koe e taea ki dumbbells), me te momo o te manawa (rere, mokowhiti taura, me ētahi atu). Ka rite ki te aroaro o, i roto i te kotahi mahi, mahi 10-20 aua. Te taea e te katoa 5-6 mahi mō te 2 huinga, engari e kore e ngā 2 mahi e whai wāhi te rōpū uaua taua (e kore mahi tahi pushups me rumaki, hūpeke me squats, a na. N.).

Kōwhiringa 2 hōtaka mō te mahi i roto i te whare

Na, meatia 5 huinga o 5 mahi:

• squats (10 rep.);
• press pae (10 rep.);
• Rod Rod i roto i te pinakitanga (10 rep.);
• pana-ups (10 rep.);
• 30 hēkona ki te taura (10 ranei rep. "Burpoe").

Ka rite mea matou mua, e kore e hāngai i roto i te kotahi huarahi te mahi, i takoha ki te mahi i te rōpū uaua taua. Ki te hanga mārama reira, wehewehe tatou te rōpū e whai ake nei:

• "E aki ana" (poka ngā pana-tokotoko e takoto, me te tu ana, aha ...);
• "Maka" (aki tiketike, me te kukume);
• "Waewae" (lunges, squats, aha ...);
• "Manawa" (rere, pahikara, mokowhiti taura, a na i runga i. D.).

hāngai tonu te mahi o ngā rōpū rerekē 2.

He motuhake ki te CrossFit Kōwhiringa 3. Exercises

1. Ãpoko ki pauna (20 rep.) / Hono dumbbell-ups (10 rep.).
2. Raznozhki ki dumbbells (15 rep. I ia taha).
3. Burpoe (10) / Bear penetrant.
4. press Sitap (15-20 rep.).

A mo te rerekētanga:

1. press pae (rep 10-15.).
2. Haere ki te pae i runga i te ringa tika, ki te arotahi ki runga i te papa (10 rep).
3. Ko te te peke "Raznozhka i tohu" (15 rep. Ia).
4. Hutia turi e noho ana (V-ara) (15 rep.).

Na e mohio ana koe he aha te CrossFit. whakaurunga mahi i faahiti i runga matou, e hiahia ana koe ki te mahi auau, me koutou tino ka whakapai ake i tō tinana.