Crossfit: chirongwa chekudzidzisa

Kudzidziswa kwemuchinjikwa kwakagadzirwa muma1980 naGreg Glassman. Pfungwa iyi haina kufadza kune vanoda vanoda mararamiro akanaka, asi kunyange kuvarwi nemapurisa. Ndeipi chikonzero chekuzivikanwa kwakadaro? Ichokwadi, kutanga kwezvose, zvakakosha. Izvo zvakaoma zvakavakwa zvinopa mugumisiro wakaisvonaka munguva pfupi. Muchiitiko ichi, unogona kushandisa simulators chaiyo, uye iwe unogona kushandisa chete muviri wako uremu. Kuvonga nekushandura kwakadaro, chero munhu anogona kukwanisa kudzidzira kudzidzira kumba.

Zvinokosha! Chinhu chavo chinoshamisa ndechokuti zvose zvinodzidziswa zvinoitwa nekukurumidza zvakananga pamiganhu yezvavanogona uye zvichiita pasina kuparara pakati pezvikwata. Unogona kutora hafu yeminiti yekuzorora kuti uwanezve kufema kwako, tora mvura uye zvakare muhondo.

Maererano nekuongorora kwakawanda, tinogona kutaura kuti chiitiko chacho chinoshamisa. Basa reimba ye crossfit rinofanira kutora maminitsi makumi matatu kusvika makumi matanhatu pazuva (kana katatu pavhiki) uye mushure mevhiki imwe chete yekudzidziswa kwakasimba iwe uchaona kuti kuwedzera kukutsungirira, misimba yakasimbiswa, uye, chokwadi, mafuta akawanda anonyangarika. Zvisinei, musati makwira pedestal yezviremba mushure mekudzidzisa kwevhiki, yeuka imwe nuance inokosha.

Kuremera kwemishu yomuviri yakakura kudarika iyo yakawanda yakawanda. Saka, kana uchinge wasvika pachiyero, iwe ungasaona kuderera kwehuwandu. Zviri nani kutarisa mugirazi, iyo yakawanikwa kubva kwairi ichava yakajeka. Kuti unzwisise zviri nani kushandurwa kwomuviri wako, tora iwe mutemo, vhiki imwe neimwe kuita kuti picha yako iwedzere kukura kubva kumativi akasiyana. Ipapo iwe uchakwanisa kunzwisisa kuti zvaunoita hazvisi pasina.

Crossfit: kudzidzisa

Kana uri kuronga kuenda kuimba, mudzidzisi achakudzidzisa zvose uye anotsanangura zvose zvisiri nyore zvekudzidzisa uku. Asi kana zvirongwa zvako zvisingasanganisi kubva paimba, iwe unofanira kudzoza zivo. Crossfit yevatangadzi yakanyanyiswa nekuti ivo vanowanzozvidzivirira ivo zvikuru. Zvose zvidzidzo zvinoitwa zvakakurumidza, pamagumo ezvo zvavanogona uye zvinenge zvisingazorori pakati pemitemo. Saka, zvakanaka, nguva shoma kuti uende kuimba, kana iwe unogona kuwana vhidhiyo yekudzidzisa, iyo inoshandiswawo zvakakodzera.

Zvigadzirwa zvekuvhara rusvingo

Zvechokwadi, kuitira kuti utange iwe haudi chinhu zvachose! Chinhu chiduku chepachena nzvimbo uye ndizvo zvose. Nokudaro, munyaya iyi, zvikonzero zvakadai se "Handina mitambo," "hapana mari yezviputi," nezvimwewo. zvinongoerekana zvadziviswa. Kunyanya kana kugadzirira kwako muviri kusina kunaka zvakadaro - haudi dambudziko rakawedzerwa. Asi gare gare, apo iwe unoda kutamira kune imwe nhanho kana kuti uchitsvaga zvakasiyana-siyana, unogona kufunga nezvekutenga bhar, dumbbells, kuwanda kwakasiyana siyana nezvimwe.

Kuita mairi kwaive kunonakidza, kuisa mimwe mimhanzi. Ingoyeuka kuti mimhanzi ye crossfit inofanira kuva yakasimba, inopisa uye inokurudzira. Iwe unogona kuwana kunyange kugadzirirwa kwakagadzirwa kwakagadzirirwa kwekudzidziswa, izvo zvakanaka pane kuti mitambo inofananidzwa kune rhythm uye yakabatanidzwa mune imwe nzira uye ine shanduko dzakanaka. Zviri nyore chaizvo! Ichokwadi, unogona kugadzirisa kushanda kwako kumimhanzi uye uite usina kutarisa paawa, ingoenda kune rimwe rinotevera mushure mekunge wapedzisa chimwe chikamu chenzira.

Crossfit yevakadzi

Zvipfeko zve cross cross. Inokodzera chero ipi zvayo yakasununguka yemitambo isingamanikidze kufamba, uye umo iwe unonzwa wakasununguka. Kururamiswa chete kunogona kuva yekushisa kwemhepo. Zvichida kuti iwe unofanira kufamba nekukurumidza uye nesimba, usapfeke zvipfeko zvakasviba zvakadaro, zvakadai se tracksuit. Mhedziso uye T-shirt ndiyo yakanakisisa.

Zvipfeko zve cross cross. Kana makirasi ari muimba, iwe uchave wakanakisisa nemashizha matsvuku. Izvo chete inofanira kunge iine rubber, kuti ive nechokwadi chekubatanidza zvakanaka pasi uye kubvisa kudonha. Mune zvimwe zvedzidzo, pane ngozi yekucheka gumbo kana shangu dzacho dzichikurumidza.

Crossfit: kukuvadza

Chinhu chakakosha ndechokuziva chiyero mune zvose. Cherechedza kutora kwako uye nyika yakawanda. Teerera iwe pachako! Zvakakosha kuwana mutsara wakanaka pakati peuchenjeri nekushingaira. Kune rumwe rutivi, haugone kuzvipa kuzvidzora nekuzorora mberi kwenguva, zvisinei kuti hakuzovi nemugumisiro. Kune rumwe rutivi iwe haugone kuzviunza iwe kushaya simba. Chenjerera kuti imba yacho iine purogiramu yakanaka, uye mhepo itsva yaive yakawanda. Iwe unoda zvakare mvura, ingoinwa iyo mudiki sips uye zvishoma.

Usazviita pane chisina chinhu, iwe unoda simba kuti uite zvekuvhima, saka shandisa chimwe chinhu kwemaawa mashanu nemaviri asati apedza maitiro.

Crossfit: zvokudya

Muviri wako uchapedza simba rakawanda, iro rinowanzodikanwa kudzorerwa zvakare. Iwe unofanirwa kushandura kune zvokudya zvakanaka, izvo zvinoreva kurambwa kwezvinhu, zvigadzirwa zvakasiyana-siyana zvakapedzerwa uye zvimwe zvinonaka asi zvinokuvadza. Mune menyu yako inofanira kuva yakaoma makhahydrates (buckwheat, oatmeal, rice) uye zvishoma-mafuta mafuta emapuroteni anobva (mazamu ehuku, veal, nyuchi, hove, mazai, nezvimwewo). Uye zvokudya zvekhabhohydrate zvinoda kudya mangwanani, uye manheru kunamira pamaprotein. Inokurudzirwa kusadyiwa zvakanaka 1.5-2 maawa asati adzidziswa, kuitira kuti muviri uve nesimba. Mushure mekudzidziswa, edza kusadya chero chinhu kwemaawa maviri, asi kugutsa manzwiro e nzara, unogona kuzviti iwe mafuta-asina kottage cheese uye yogurt.

Usakanganwa kunwa! Kunyatsoita basa kunobatsira kukanganiswa kukuru kwemvura, iyo inofanirwa kuzadzikiswa kuti irege kunyura mvura. Inwa mvura isiri-carbonated, tei, michero itsva ichaunza zvikomborero zvikuru.

Crossfit: Exercises

Chero kudzidziswa kunofanirwa kutanga kutanga nekushanda kwakanaka kwekuita basa kuti udzimise misimba uye urege kudzikuvadza. Kuwedzera kwekushisa kwemuviri panguva yekudziya kunobatsirawo kubatana kwekubatana uye kuwedzera kwemasimba, kuwedzera, kuwedzera kwemwoyo kunowedzera, uye naizvozvo muviri wako wose unogadzirira mimwe mitoro inorema iri kuuya.

Kushamwaridzana usati wadzidzira ruvara-ruvara rwekureruka kwekurema kunogona kuva emhando mbiri: mukuru uye anokosha.

Zvose zvinopisa zvinopisa zvinoshandisa mashizha emotokari (kumhanya panzvimbo kana pamugwagwa, kusvetuka netambo yokudarika, kufamba nokukurumidza, nezvimwewo) uye kubatana kwekudzidzira maitiro (mitambo yakasiyana-siyana, makona, etc.).

Kupisa kwakanyanya kunogadzirirwa kupisa mamwe mapoka emasumbu, ayo achateverwa nezvose zvinodzidzira. Semuenzaniso, muurongwa hwako unogona kuona squats ine bar kuti uzvigadzirire, ita imwe nzira yezvikwata zvine uremu hunorema (25-30% wehuremu hwaunoronga kushandisa mune zvidzidzo zvinokosha).

Pakati pese, inodziya-inotora inenge maminetsi manomwe, shure kwaizvozvo iwe unogona kutanga mabasa makuru emuchinjikwa.

Kudzidzira kwe cross cross kunowanikwa zvikamu zvitatu zvichienderana nemutoro: cardio, gymnastics uye weightlifting.

Makwikwi e-crossfit exercises - cardio

Funga nezvemaitiro mashomanana emoto anokwanisa kuisa mukushanda kwako, achabatsira zvakanyanya kuwedzera simba rako, uyewo kusimbisa mwoyo yematambudziko:

1. Kuramba netambo yokudarika . Iwe unogona kutanga nekusvetuka neimwe shanduko yerwonzi mumhepo, uye kana iwe uchinzwa uine chivimbo, wedzera kusvika kuviri kutendeuka. Munguva yekuvhima, edza kuchengetedza musana wakareruka, uye makumbo pamusoro pehupamhi hwenondo. Iwe unoda humwe hutano uye hutano hwakanaka.
2. Shuttle run . Kumhanyira kwemafambiso marefu pakukura kukuru nekuchinja kwakajeka munharaunda yekumhanya pane imwe nzvimbo. Ie. basa rako nderokuona pfungwa mbiri uye mukati meimwe nguva yenguva nekukurumidza runomhanya kubva kune imwe kuenda kune imwe pasina kumira. Basa rako harisi kumhanya-famba pane imwe pfungwa, asi kubata pamadziro kana pasi kuti utendeuke uye udzoke shure. Iva nechokwadi chokuti hauna shangu dzinotsvedza, zvisinei iwe unogona kukuvadza.
3. Walking is bearish . Zvinyorwa zvese, zvinodiwa kutamira kwechinguva, kusendama pamakumbo nemaoko.
4. Kuramba ari pabhenji . Ita chakakosha chakakosha nechose chakasimba chisingaregi (kumusoro kubva pamakumi mashanu kusvika ku70 cm), paunogona kutamba nesimba - bhokisi, bhenji, nezvimwe. Basa rako kwemaminitsi mashomanana kuruka uye kuruka, kudzokera kunzvimbo yayo yepakutanga.

Gymnastic CrossFit Exercises

1. Squats . Isa tsoka dzako pahupamhi hwemapfudzi, tsoka dzinofanana kune imwe neimwe kana zvishoma nezvishoma zviri kunze, chengetedza shure kwako. Tora mapirasi kumashure uye utange kumira, kuchengetedza muganhu unogona kutambanudza maoko ako mberi. Kudzokera kunzvimbo yekutanga, usanamisa makumbo zvakakwana, ivo vanofanira kunge vakanamatira pamabvi.
2. "Bierpi" . Nzvimbo yekutanga ndiyo kuiswa ("lath"). Iwe unofanirwa kumanikidza kubva kubva pasi, svetuka pamakumbo ako ugovaisa pedo nemaoko ako, kutora squat position, uye svetuka zvakakwirira sezvinobvira, gara pasi udzokere shure kunzvimbo yekutanga.
3. Push-ups . Kana zvikapiwa kwauri zvakaoma, tanga kuzviita nekusimbiswa pamabvi ako, nokudaro kuderedza uremu hwako. Shandura kugadzika kwemaoko - edza yakamanikana (maoko ari pamusoro pehupamhi hwemapfudzi, zvisikwa zvinomanikidzwa kurwisana nemuviri) uye yakareba (maoko acho akareba kupfuura mapepa, zvisikwa zvinoparadzaniswa).

Shanduro yekuyambuka-yekuita-weightlifting

Kuti uite zvidzidzo izvi, iwe unoda nhamba ye crossving, yakadai sedumbbells, kuyerwa, bhizinesi bhora, barbell, nezvimwewo.

1. Deadlift . Nzvimbo yekutanga - makumbo acho anenge akaenzana nehupamhi hwemapfudzi, musana wakananga, hutanda hupamhi hwemapfudzi, makumbo acho akangotama pamabvi. Zvose zvinofamba zvinoitwa zvakanaka pasina jerks. Gara pasi, tora bar uye ruramisa muviri, kudzokera kunzvimbo yakarurama, kubata kwechipiri ugare pasi zvakare.
2. Kushanda nedumbbells . Izvi zvinosanganisira chero zvidzidzo ne dumbbells (kupindira kwemavoko mumakumbo nemabhokwe, kusununguka kwemaoko pamberi pake ne-dumbbells, nezvimwewo)

Crossfit - chirongwa chekudzidzisa

Iyi purogiramu ye cross cross yakagadzirirwa kwemazuva matatu, pakati pekudzidziswa inofanira kunge iri zuva rimwe chete rokuzorora, iro iyo mitsipa ichadzoka.

Zuva 1 uye Zuva 3:

1. Kusvinura :

• achimhanyira panzvimbo iyo;
• Kupararira kwemakumbo mukudumuka nekusimudza kwamaoko pamusoro pemusoro;
• achimhanya nepamabvi akakwirira;
• achimhanyira panzvimbo iyo nemaoko akapfuura akatarisana pamberi pake.

Zvose zvinoshandiswa zvinoitwa kwemaminitsi makumi matatu pasina kukanganisa mu 3-4 nzira, pakati payo pasinawo kuputsa. Nzira imwe neimwe inotevera inokurumidza kupfuura yekare. Nokudaro, iwe unonyatsotonhora mutsara uye unozvigadzirira kuita basa rinotevera.

Gara uchinge ufuridzire uye uende pasi kune zvidzidzo zvekutanga.

2. Chikamu chikuru :

• shuttle run - kutora matanho mashomanana uye akakurumidza zvikuru, kupfugama pasi, kubata pasi, uite zvakafanana kune rimwe divi;
• kugara pasi-makumbo-anenge anenge 90-degree angle, maoko anotambanudza mberi kuti arambe akaenzana;
• achimhanya nepamabvi akakwirira;
• squats ane jumbo rinotevera mukukwirira;

Izvi zvidzidzo zvina zvinoitwa kwemaminitsi makumi matatu pasina kukanganisa munzira 3, pakati pazvo zvinogona kuita kupedza kwemaminitsi makumi matatu - kudzorera kufema uye kutora mvura.

Nzira imwe neimwe inoitwa inoitwa nesimba rakawanda uye nekukurumidza kupfuura yekare.

• 4 kusundira-kups + kumhanya munzvimbo nekusimbiswa nemaoko (8 "matanho") + svetuka murefu;
• kubva pachigaro che "bar" (muviri unoenderana nechomukati, kusimbiswa nemaoko nezvigunwe), svetuka nekuisa makumbo sepedyo nemaoko ako sezvinobvira, uye svetuka zvakare munzvimbo yekutanga.

Izvi zvinotevera chimiro chakafanana nechokutanga - 3 inosvika.

Mushure mekudzidzira kwemaminitsi gumi nemasere, tora chigunha, torai misumbu. Izvi zvinogona kusanganisira mitambo yemuviri kusvika kumakumbo, kutsvaira mberi, nezvimwewo.

2 zuva

Purogiramu ye crossfront yezuva rekutanga nerechitatu inosanganisira kunyanya kushandisa simba, uye rimwe zuva zvinoda kupa cardio.

Iyi kudzidziswa ichakutora iwe maminitsi 20-25 chete uye hapazovi nekuputsa pakati pekudzidzira.

1. Warm-up (zvakafanana pane mamwe mazuva)
2. Chikamu chikuru :
   • shuttle run;
   • kushandiswa kwekutsvaga nemakumbo - kufamba kunofanana nekukanda muvengi anofungidzira pamberi pako, kushandura makumbo kunowanikwa nokukurumidza pasina kumira, maoko anonamatira pamakumbo uye achishamwaridzana nebhokisi;
   • sprint - 20 seconds masikati anonyanya kumira panzvimbo, ezvo mashizha kwema 2-3 seconds uye zvakare kumhanya munzvimbo;
   • mhepo yakasara kumakumbo mberi, kushanduka kwemakumbo mukudumuka (edza kusvika pedyo kugunzva gumbo rakagadzika gumbo pasi), rinomira munzvimbo panzvimbo yemasekondi mashanu, zvakare mapapu, kumhanya, nezvimwe;
   • zvikwata zvine mapapiro makuru;
   • 4 kusvitsa-ups + kumhanya mu "bhanhire" nzvimbo + svetuka murefu;
   • makumbo akabatana zvakaparadzana - dzimwe dzedze mberi uye dzoka zvakare;
   • kumhanya panzvimbo uye nepamabvi akakwirira;
   • kubva pachigaro che "bar" inokwakuka nekuisa tsoka dzako sepedyo nemaoko ako + svetuka mukukwirira + kukwira + kusvetuka panzvimbo ye "zvipo".

Nzira yakadaro yekurovedzwa kwepamuchinjikwa ichakubatsira kwete kungosimbisa musimba wako, asiwo kuwedzeredza nekutsungirira kwako.