CrossFit ce. CrossFit - ce chaw. CrossFit rau cov ntxhais

CrossFit yog tam sim no muaj koob meej ntawm sporstmenov. Rau cov neeg uas yog tsis heev paub txog dab tsi nws yog, peb yuav sim qhia rau koj nyob rau hauv kom meej txog txhua yam ntawm kev ua si nawv.

Yuav ua li cas yog CrossFit

Los ntawm kev cob qhia nyob rau hauv ntau yam kev pab cuam, peb yuav ua ntej los yog tom qab pom lawv yooj yim ua hauj lwm: nce lub zog, endurance, nqaij loj. Cias muab - peb nce ib zoo dua lub cev zoo lawm. Txawm li cas los, cov kev khiav tawm mus rau lub npe ntawm no tsab xov xwm. Yog li ntawd, yog dab tsi CrossFit? CrossFit - lossi varied, tej taw tua nyob rau hauv siab siv (uas txhais tau tias: tsis tu ncua ua, tej lub zog, khiav ntawm siab siv). Nyob rau hauv hauv paus ntsiab lus, qhov no txhais yog tus piav rau cov kev kawm, qhov uas peb muaj tag nrho cov peb ntawm cov saum toj no Cheebtsam. Cia peb kawm txog txhua yam ntawm lawv nyob rau hauv kom meej. Cia peb mus!

variation

Ntawm cov hoob kawm, ua ntej ntawm tag nrho cov sib txawv nrog koj peb haumxeeb taw. Ua ke nrog lawv, hloov luj, thaum so thiab mus ntsib lub nrog, khoom siv, thiab li ntawm. D. Piv txwv yuav ua tau ib tug myriad ntawm cov hlau lead, thiab yog li ntawd sau ob peb nyob rau hauv peb tsab xov xwm. Yog li ntawd, yog tias koj, piv txwv li, zoo nkauj npaum li cas ua tus ncej (raug tshem tawm xovxwm, cov tub rog xovxwm, etc ..), Ces sim ua tib taw, tab sis, nrog dumbbells. Koj yuav tau hloov mus saib xyuas chav tsev. Piv txwv li, niaj hnub no koj ua hauj lwm tawm ntawm 6 pm nrog ib tug tag nrho cov plab, tab sis ib tug me ntsis nkees tom qab ua hauj lwm. Ces sim tag kis mus rau thaum sawv ntxov kev cob qhia, thiab koj yuav xav tias ib tug lossis loj sib txawv, thiab tsis qhov tseeb hais tias lub zuj zus. Yog, peb twb muaj tham txog? Sim los tuav ob txoj kev kawm zaug nyob txawv heights saum toj no hiav txwv theem - thiab koj yuav xav tias qhov txawv heev. Thaum kawg, txawv koj kev kawm tsob (3H2H3, 5x2, 1x1), uas yog tseem ntau ntau yam rau koj txoj kev kawm lub neej. Nyob rau hauv kev, sim mus ua si nrog txhua yam ntawm no, vim hais tias nws yeej ua rau kev txiav txim zoo.

siab siv

Hais txog high-khov, yuav tsum tau coj mus rau hauv tus account thiab ua cov txheej txheem, vim hais tias koj thawj zaug yuav tsum mus kawm ua tej yam txoj cai, thiab ces tsiv mus rau high-siv kev cob qhia. Nrog xws li ib tug kev kawm kev loj hlob ntawm cov nqaij loj thiab lub zog nce mus sai npaum li cas, tab sis raws li hais yav tas los, nws yog tsim nyog los ua raws li kom ua tau zoo art.

haumxeeb zog

Yuav ua li cas los mus txiav txim uas haumxeeb zog, thiab yog dab tsi tsis yog? Nyob rau hauv qhov tseeb, txhua yam yog yooj yim: Yog hais tias peb muaj peev xwm sai sai txav mus rau ib tug ntau ntawm qhov ceeb thawj ntawm ib tug deb deb, cov lus tsa suab yog haumxeeb. Nyob rau hauv lwm yam lus, cov no yog cov taw uas tsim nyob rau hauv peb cov enormous lub hwj chim. Feem ntau, cov muaj xws li ntau yam traction presses ce thiab zaum-sawv. Raws li koj tau pom, nws yog lub hauv paus ntawm qhov yooj yim ce. CrossFit tsis muaj xws li ib tug xov tooj ntawm tej qhov hloov khoom dua tshiab rau lub Biceps thiab feem ntau lwm ce rau peripheral simulators, vim hais tias lawv tsis ua tej kev cai (tsis muaj ntau ntau yam ntawm cov lus tsa suab, muaj yog tsis muaj "tawg" ntawm lub hwj chim, thiab lwm yam).

ntau yam kev

Yuav pib lauj ce nrog rau lwm cov khoom (W), uas muaj tag nrho cov hom yuav rods (classic, "Sumo", Romanian), presses lub ce, zaum-sawv, emissions, raws li zoo raws li ce nrog rau tes taw hnyav thiab dumbbells. Yuav kom qhov no pab pawg neeg peb muaj xws li yooj yim ce. CrossFit muaj lub caij nyoog tib gymnastic (G) thiab ib ce muaj zog nrog rau tej (M). Cov yav tas los xws li lub ntau yam taw nrog lawv tus kheej luj, piv txwv uas yuav ua tau tag nrho cov hom ntawm pull-ups, xyaws thiab tshaj. Feem ntau cov feem ntau lawv yog siv nyob rau hauv kis las thiab cov vaj ua si nawv hu ua Txoj kev Workout. Cov pab pawg neeg ntawm multi-structured ce yog qhov thiaj li hu ua "cardio": khiav, ua luam dej, dhia hlua, rowing, cycling thiab lwm tus neeg.

programming

Raws li ib tug txoj cai, lub cajmeem CrossFit qhia couplets, triplets, thiab chippers. Couplets tau ua ke tsab ntawv tsa suab nyob rau hauv ob tug sib txawv 1 superset. Piv txwv li, koj muaj peev xwm coj tej ce ntawm cov W (ua hauj lwm nrog rau tes taw hnyav), txuas mus rau lub complex nrog rau tej zog ntawm tus G (gymnastic) - WG. Yog hais tias koj xav tias peb muaj ua ntej peb yog ib tug txiav txim xaiv ntawm combining (WG, WM, GM), xaiv cov nqi loj loj ntawm ib ce muaj zog txhua hom (uas yuav tsum tau ua ke MM, WW thiab GG).

Los. Lub triplets - ib tug ua ke ntawm 3 txawv taw. Peb yuav tsis hais ntau npaum li cas txog nws, peb xav tias leej twg yuav tsis tau yooj yim rau suav tag nrho cov 27 tau ob peb ua ke ntawm ce.

Thaum kawg, lub xeem hom programming - nws yog Chipper (Chipper), uas yuav muaj ua ke nrog ntawm 4 thiab ntau zog. Nws tseem zoo nkauj hnyav series ntawm ce qhov twg koj yog lig ua 30-50 repetitions ntawm 4 los yog ntau tshaj ce, uas, incidentally, zoo heev ua phem los ntawm tus kawg ntawm lub workout. Chipper pab ua los ntawm lub sij hawm rau lub sij hawm, tab sis qhov muaj feem thib yuav tsum nyob twj ywm couplets thiab triplets.

CrossFit rau cov ntxhais

Kuv xav tias txhua tus ntxhais yog ua kom nws lub cev nyob rau hauv lub cai, nyob rau hauv thiaj li yuav ua rau koj lub cev xav ntau ntawm cov yooj yim. Txawm li cas los, thaum mus xyuas kev nyab xeeb pab pawg, ntau cov ntxhais pib qhia nrog rau tes taw hnyav me thiab tsis muaj zog thaum lub gym uas yuav ua rau me me los yog tsis tau. Yog, tus luj yog dog dig txo, tab sis, theej, nws yog ib tug tsim nyog ntawm cov hlab plawv tus machines, tsis muaj ntau lub sij hawm ntawm txoj kev kawm. Yog li ntawd nws txhais tau tias ib tug CrossFit rau cov poj niam? Ua ntej, cov kev cob qhia yuav ua rau koj ib tug ntau toned thiab kev ntaus kis las. Thiab nws tsis txhais hais tias koj yuav ua raws li loj raws li ib tug kev bodibildershi. Yam tsawg kawg nkaus roj thiab nyob rau hauv lub cev zoo li ib tug tag nrho - qhov no yog qhov tshwm sim ntawm cov kev kawm. Secondly, CrossFit cov chav kawm ntawv cuag tus tub ntxhais ntawm koj cov pob qij txha, raws li zoo raws li tau kom tsis txhob yuav ua rau muaj kev raug mob. Thaum kawg, qhov no yog ib txoj kev zoo los mus nce nws tus kheej-kheej.

Tab sis dab tsi ce yog qhov zoo tshaj plaws rau cov poj niam? Qhov no daim ntawv teev tej zaum yuav muaj xws li pem hauv ntej / cua zaum-sawv, lunges, "burpee" laub, "Ca le tuaj," tag nrho cov hom ntawm twists rau cov xovxwm, raznozhka, "kab rov tav tuav", nias lub dumbbells, cardio (dua li yuav khiav thiab cycling / tsheb kauj vab), dhia-s "dais moj yam" thiab lub rooj ntev zaum / sawv ntsug pas nrig. Qhov no yog txaus rau tej hluas nkauj uas cia li xav mus nrhiav tau ib tug zoo nkauj lub cev. Ntawm cov hoob kawm, koj muaj peev xwm ua lwm yam ce.

CrossFit nyob rau hauv tsev

Tam sim no peb kawm txog ib yam ntawm cov kev cob qhia cov kev pab cuam tsim los xyaum tu yus nyob tom tsev, uas yog tsim los ntawm ib tug naas ej ua kis las CrossFit Lauren Plumey. Yuav pib kawm koj xav tau ib tug me me tshaj plaws: 2-5 phaus dumbbells rau cov poj niam thiab 8-12-kg rau cov txiv neej (los yog ntau tshaj - nyob rau hauv lub cev kev kawm) thiab ib lub rooj / tub rau khoom. Hais tias yog tag nrho.

Peb tam sim no tam sim no ce. Tam sim ntawd hais tias, hais tias txhua txhua lub lim tiam uas koj xav tau los ua kom lub sij hawm ntawm ib ce muaj zog, nce lub load. Thaum koj tau txais mus txog 40-60 feeb ntawm active kev cob qhia, koj muaj peev xwm xav tias hais tias koj tau mus txog rau sab saum toj. Yuav ua li cas feem ntau yuav tsum yauv mus ua kev kawm? Cov lus nug no kuj paub daws teeb, tab sis qhov zoo tshaj plaws kev xaiv yuav 3-4 lub sij hawm ib lub lim tiam. Zoo, peb yuav pib mus kawm kev qhuab qhia "CrossFit". Ceg xyaum tu yus nyob tom tsev.

1. Mahi nrog ib txhais tes. Qhov no qoj ib ce siv lub pob tw, ob txhais ceg, rov qab, caj npab thiab lub xub pwg nyom. Koj yuav tsum tau ua 2-4 poob lawm ntawm 8 reps rau txhua sab caj npab.
2. Xyooj lub moj yam. Qhov no qoj ib ce siv tag nrho koj cov lub cev. Diam duab tua koj yuav saib tau hauv qab no. Ua li 30 kauj ruam tom qab txhua ce uas yuav ho ntxiv dag zog rau koj lub cev.
3. Mahi ob txhais tes. Qhov no qoj ib ce siv lub pob tw, ob txhais ceg, rov qab, caj npab thiab abs. Ua 2-4 poob lawm ntawm 8 repetitions.
4. Lunges nrog ib tug dumbbell. Qhov no qoj ib ce siv lub pob tw, ob txhais ceg, caj npab thiab abs. Ua 2 poob lawm, alternating ob txhais ceg thiab hloov cov ua hauj lwm sab caj npab nyob rau hauv nruab nrab ntawm txhua tus.
5. Link nrog dumbbells nyob rau hauv Sumo. Qhov no qoj ib ce yuav ob txhais ceg, pob tw, rov qab, xub pwg nyom thiab Biceps. Tsis tas li ntawd ua 2 poob lawm.
6. Dhia los ntawm lub thawv. Qhov no qoj ib ce yuav koj ob txhais ceg thiab pob tw. Koj 6-8 jumps 1-2 lub sij hawm ib workout.
7. Dips ntawm tes nyob rau hauv lub L-txoj hauj lwm. Qhov no qoj ib ce yuav lub ob txhais tes, lub siab, pob tw thiab rov qab. Diam duab kev ua tau zoo, saib hauv qab no. Koj 2 poob lawm ntawm lub siab tshaj plaws.

Koj yuav paub los ntawm kev ua no ce, CrossFit nyob rau hauv tsev - qhov no yog tiag tiag. Yog hais tias koj koom nyob rau hauv ib tug tsis tu ncua, nyob rau hauv txoj kev ntseeg zoo, ces koj yuav mus txog yog hais tias tsis qhov zoo tshaj plaws daim ntawv no, tab sis nco ntsoov ua ntau tshaj haum / toned. Koj yuav tau xav txog xws li ib tug nrov ce nyob rau hauv CrossFit li "burpee" ( "Burpoe"), tsub kom endurance thiab heev fais fab ntawm koj cov leeg. Tsis txhob hnov qab txog cardio ce, thiab thiaj li tsis ntev raws li muaj sij hawm ntxiv, nqi, los yog Tsav lub tsheb tuam rau 15-20 feeb. Tom qab no qhov kev pab cuam, thiab peb lub tswv yim, koj muaj peev xwm pib ua CrossFit tsev. Xyaum nrug spectrum peb muab rau hauv qab no. Cia peb mus!

kev kawm CrossFit

Peb twb sau tau tias CrossFit yog ib tug ntawm cov tseem ceeb tshaj plaws nta - ib tug variation, thiab yog li ntawd ib zaug xwb qhov kev pab cuam tsis tau. Yog li ntawd, tam sim no peb muaj ob peb xaiv rau workouts uas yuav nplua tej ncaws pob koom tes nyob rau hauv cov kev ua si xws li CrossFit. Ce rau beginners thiab ntau tshaj ncaws pob yog feem ntau tib yam, thiab yog li peb yuav tsis nyob rau tej yam yooj yim thiab complex ce.

Option 1: Rau cov kev pab cuam tsis muaj sij hawm

Ntawm no yog peb yuav nrhiav tau ib tug ob peb ce los ntawm pab pawg neeg G: pull-ups, thawb-ups thiab dhia. Txhua triset yuav tsum tau nrog los ntawm cov 10 repetitions ntawm pull-ups, 20-th repetition laub-ups thiab 20 th leaps. Tag nrho cov no yog ib tug zoo mus kom ze ntawm 3 ce peb ua tsis tau tus so (yog qhov kev pab cuam yog ib yam nkaus thiab hnyav, nws yog ua tau kom txo tus taw ntawm txhua tus ntawm 5 repetitions los yog zom kom ze rau hauv 2 qhov chaw). Cia li ua 3-6 le caag. Qhov no yog ib qho ntawm feem banal, tiam sis feem ntau uas twb muaj lawm schemes, vim hais tias nws yuav ua rau peb ua hauj lwm 3 loj nqaij pawg (ob txhais ceg, lub hauv siab thiab rov qab). Txawm li cas los, Yog hais tias koj xav tias lub load yog ib yam nkaus thiab tsis muaj zog los muaj zog, koj muaj peev xwm ntxiv 2-3 ntau ce, txo tus naj npawb ntawm poob lawm rau 3-4. Cov ce tej zaum yuav: xyaws, lifting ob txhais ceg mus rau cov xovxwm, dai rau ib lub bar, zaum-ups (koj tau nrog dumbbells), thiab ib tug ntau yam ntawm cardio (khiav, dhia hlua, thiab lwm yam). Raws li ua ntej, nyob rau hauv ib tug ib ce muaj zog, ua 10-20 repetitions. Yuav tawg tag nrho 5-6 ce rau 2 teev, tab sis tsis muab 2 ce uas koom nrog rau hauv tib lub nqaij pab pawg neeg (tsis txhob ua ua ke pushups thiab xyaws, jumps thiab zaum-sawv, thiab thiaj li. N.).

Option 2 kev pab cuam rau kev ua hauj lwm nyob rau hauv lub nrog

Yog li ntawd, ua 5 poob lawm ntawm 5 ce:

• zaum-sawv (10 rep.);
• lub rooj ntev zaum xovxwm (10 rep.);
• Qws Qws nyob rau hauv toj (10 rep.);
• thawb-ups (10 rep.);
• 30 vib nas this nrog ib tug hlua (10 los yog rep. "Burpoe").

Raws li peb hais ua ntej lawm, tsis txhob ua kab nyob rau hauv ib tug mus kom ze lub ce, raug yuam mus ua hauj lwm tib yam nqaij pab pawg neeg. Kom nws dlaim phaj, peb paub qhov txawv cov nram qab no pawg:

• "Thawb" (ntau laub-pas nrig presses dag thiab sawv, etc ...);
• "Rub" (high thrust thiab rub);
• "Taw" (lunges, zaum-sawv, thiab lwm yam ...);
• "Cardio" (running, caij tsheb kaujvab, dhia hlua, thiab hais txog. D.).

Yuav dlhos lub ce ntawm 2 yam tso ua pawg.

Option 3. Ce yog hais rau cov CrossFit

1. Squat nrog rau tes taw hnyav (20 rep.) / Link dumbbell-ups (10 rep.).
2. Raznozhki nrog dumbbells (15 rep. Nyob rau txhua sab).
3. Burpoe (10) / Xyooj penetrant.
4. Sitap xovxwm (15-20 rep.).

Thiab rau cov variation:

1. Lub rooj ntev zaum xovxwm (rep 10-15.).
2. Mus rau lub bar rau lub ncaj ob txhais tes, nrog ib tug ua kom pom tseeb rau hauv lub platform (10 rep).
3. Cov dhia "Raznozhka rau degree" (15 rep. Txhua).
4. Hoisting lub hauv caug zaum (V-nqa) (15 rep.).

Yog li ntawd koj paub tias dab tsi CrossFit. Ce chaw uas peb hais saum toj no, koj yuav tsum tau ua tsis tu ncua, thiab koj yuav twv yuav raug hu kom koj cov kev nyab xeeb.