Kev khiav dej num yog ib hom kev tawm dag zog ntawm cardio, thoob plaws lub ntiaj teb, txhawm rau txhim kho qhov nrawm thiab lub zog ntawm cov kis las. Thaum ua qhov kev tawm ntawm qhov chaw nres tsheb, cov kis las yuav tsum tau khiav tib qho chaw nyob rau pem hauv ntej thiab thim rov qab ntau zaus nrog 180 degree tig ntawm qhov kawg ntawm qhov chaw deb. Cov txheej txheem nrov tshaj plaws ntawm cov neeg ncaws pob yog cov txheej txheem shuttle khiav 10x10, 3x10.
Txiaj Ntsig
Qhov txheej txheem kev cob qhia no muaj txiaj ntsig zoo hauv nws pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhim kho txoj haujlwm ntawm tag nrho cov hlab plawv, txhim kho kev sib koom ua ke thiab lub zog muaj zog. Cov qauv siv khiav dej num yog siv los ntsuas lub cev lub cev tsis yog ntawm cov neeg ncaws pob xwb, tabsis kuj yog cov neeg ua haujlwm ntawm ntau lub zog tsim.
Feem ntau shuttle khiav yog nqa tawm ntawm luv mus rau 10 mus rau 30 meters, tab sis, tsis tshua muaj qee qhov deb tuaj yeem ncav cuag 100 meters. Vim tias nws cov txiaj ntsig zoo, qhov kev tawm dag zog no tau txais cov npe hauv kev tawm dag zog, hla kev sib txawv, ntau yam kev sib ntaus sib tua, thiab tseem muaj nyob hauv qhov kev qhia tawm dag zog lub cev hauv cov tsev kawm, kev kawm tshwj xeeb hauv tsoomfwv cov koomhaum thiab hauv Pawg Tub Rog ntawm Lavxias.
Niaj hnub no peb yuav los xyuas txog yuav ua li cas kom khiav shuttle khiav, zoo li dab tsi yog cov txiaj ntsig ntawm qhov kev qoj ib ce no rau tib neeg lub cev los ntawm qhov pom ntawm txhua txoj kev loj hlob ntawm cov neeg ncaws pob.
Kev tawm dag zog
Cov txheej txheem shuttle khiav muaj ntau ntau yam, qhov kev xaiv ntawm uas nyob ntawm qhov kev ncua deb uas kev siv lub shuttle khiav: 10x10, 3x10, 4x9. Txawm li cas los xij, ntawm koj txoj kev txiav txim siab, koj tuaj yeem nce qhov kev ncua deb ntau zaus - tau kev coj ua los ntawm koj lub cev kev nyab xeeb thiab kev noj qab haus huv.
Ua li cas, txoj kev khiav shuttle yog yuav luag tib yam rau txhua qhov deb. Tib qho tseem ceeb uas yuav tsum tau coj mus rau hauv lub luag haujlwm yog nyob rau hauv kev sib tw khiav luv luv, cov neeg ncaws pob pib tam sim ua kev tawm dag zog nrog kev siv ntau tshaj plaws, siv tag nrho nws lub zog; nrog kev siv lub zog ntev dua (piv txwv li 10x10 lossis 4x100), thawj 4-6 ntu yuav tsum tau ua nyob rau ntawm lub suab ib txwm, sim ua kom tsis txhob siv lub zog ntau kom tsis txhob txhawm rau ua ntej. Nws yog qhov zoo dua rau tawm rau qhov kawg ntawm cov cuab yeej ceev-zog ntawm koj lub cev thiaj li yuav kov yeej qhov xav tau nyob hauv lub sijhawm luv tshaj plaws lub sijhawm thiab qhia tias qhov tshwm sim zoo tshaj plaws.
Kev tawm dag zog yuav tsum tau ua raws li hauv qab no:
Pib txoj haujlwm
Classic pib txoj haujlwm: muab lub ceg txhawb nqa rau pem hauv ntej, sim ua kom txhua qhov nruab nrab ntawm lub ntiajteb txawj nqus saum nws. Lub voos plaub ceg ntawm txoj kev txhawb nqa ceg yog nruj, zoo li lub caij nplooj ntoo hlav, lub cev yuav tilted me ntsis rau pem hauv ntej, sab nraub qaum yog ncaj, peb khaws peb txhais tes ntawm theem ntawm tus tav. Tus pib yuav tsum ua kom tawg thiab nrawm li sai tau thiaj li yuav dhau los ntawm thawj ntu nyob rau hauv lub sijhawm luv tshaj plaws. Rau qhov pib tawg tau tiag tiag, peb xav tau cov ceg uas muaj zog thiab zoo, yog li them nyiaj rau cov kev tawm dag zog uas yog lub zog ntawm plaub yam sib xws: zaum kawg nrog lub barbell nrog pause ntawm qhov hauv qab, lub hnub tuag rau sumo, lub thawv dhia, zaum tawm hws, thiab lwm yam.
Lwm qhov kev xaiv rau txoj haujlwm pib yog qhov pib qis:
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Khiav ceev
Thaum lub caij sib tw nws tus kheej, peb xav tau lub siab nrawm tshaj plaws. Ua li no, tom qab txhua kauj ruam, koj yuav tsum tsaws tsis yog ntawm koj txhais ko taw tag nrho, tab sis tsuas yog ntawm koj tus ntiv taw. Txhawm rau txhim kho qhov txuj ci no, hloov koj daim cardio txheem nrog dhia hlua, tom qab ntawd Lisfranc sib koom tes yuav yoog mus rau qhov chaw tas mus li ntawm cov ntiv taw, thiab kev tawm tsam khiav yuav yooj yim dua.
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Kev thim rov qab
Qhov kawg ntawm txhua ntu, koj yuav tsum ua lub 180-tig. Txhawm rau ua qhov no, koj yuav tsum tau txo qis ntawm qhov nrawm nrawm thiab ua kom tsis muaj kauj ruam, tig ko taw ntawm lub hauv ntej txhais ceg 90 degrees nyob rau hauv cov kev taw qhia ntawm tig - qhov kev txav no yuav qeeb koj, tab sis yuav tsis tua kiag li inertia.
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Kev nrawm
Ntawm qhov kawg ncab, koj yuav tsum nyem qhov siab tshaj plaws tau tawm ntawm koj lub cev thiab ua kom lub suab nrawm dhau los, tsis txhob xav tias koj yuav tsum nres sai sai, koj yuav tsum txuas ntxiv nce nrawm rau txoj kab tiav.
Koj tuaj yeem pom cov yees duab ntawm cov shuttle khiav hauv qab no. Nws kom meej meej qhia cov txheej txheem ntawm kev ua tiav shuttle khiav:
Cov kev ua yuam kev
Thaum kawm 10x10 kev khiav tsheb mus los, ntau tus neeg ncaws pob ntsib cov kev cov nyom hauv qab no uas tiv thaiv lawv los ntawm qhov tawm dag zog tshaj plaws:
- Kev faib tawm tsis yog. Yog hais tias koj yog shuttling 10 sib npaug ntev, qhov kev mob siab feem ntau los txog qhov kawg tom qab thawj ib nrab. Txhawm rau zam qhov no, koj yuav tsum pib khiav ntawm nruab nrab siv, nrog txhua ntu ua kom nce nrawm, siv lub zog hluav taws xob ntawm cov leeg ceg.
- Lub ntim thauj khoom loj heev. Tsis txhob yaum koj lub ntim kev kawm thaum nws hais txog hom kev mob plawv ntau kawg, tshwj xeeb yog tias koj raug mob los ntawm ntau cov kab mob plawv. Feem ntau cov tuaj yeem, KOJ yuav tau txais kev tsim txom ntau dua qhov zoo.
- Maj nrawm heev ua ntej nres. Koj tsis tas yuav txo qis ntawm txoj kev khiav nrawm txhawm rau kom zoo li tig rov qab, koj yuav tsum tig mus rau ib qho kev txav mus los, maj mam tig koj txhais ceg 90 degrees - qhov no koj yuav tuav lub zog ntawm inertia thiab yuav tsis tua tus ceev mus rau xoom.
- Ua pa txawv npaum li cas. Thaum lub caij khiav qhib, ua pa ntawm "2-2" hom, ua ob kauj ruam thaum nqus tau pa thiab ob kauj ruam thaum ua pa tawm. Ua pa tsuas yog los ntawm lub qhov ntswg.
- Tsis txhob hnov qab ua kom sov sov kom zoo, raws li kev sib tw khiav yuav muaj cov leeg, pob qij txha thiab cov leeg khi tes nrog.
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Qhov kev kawm xyaum
Lub shuttle khiav haujlwm no yog tsim los rau cov neeg pib tshiab uas nyuam qhuav tab tom ua si nrog qoj ib ce. Nws muaj tsuas yog 6 qhov kev tawm dag zog, nruab nrab ntawm koj yuav tsum so ntawm 2-3 hnub kom lub cev muaj sijhawm los kho cov nqi zog. Txawm li cas los xij, los ntawm kev rov ntsuas nws ob peb zaug, koj tuaj yeem txhim kho koj qhov txiaj ntsig caij tsheb loj tshaj. Cov kev tawm dag zog no tau ua tiav zoo tshaj plaws hauv chaw ua si dhia lossis hauv ib qho chaw ciav hlau thiab chaw dhia ua si. Nyob ntawd koj tuaj yeem ntsuas ntsuas qhov kev ncua deb uas xav tau.
| Tus lej ntawm lub sijhawm ua haujlwm: | Tus naj npawb ntawm le caag thiab yuav tsum muaj nyob deb: |
| 1 | Ua cov 4x9 shuttle khiav peb zaug. |
| 2 | Khiav 4x9 kev sib tw tsib zaug. |
| 3 | Khiav 4x15 kev sib tw peb zaug. |
| 4 | Khiav 4x15 kev sib tw tsib zaug. |
| 5 | Khiav 4x20 ib qho kev sib tw peb zaug. |
| 6 | Khiav ib 10x10 kev sib tw ib zaug. |
Shuttle ceev 10x10
Lub shuttle khiav yog ib feem ntawm qhov yuav tsum tau qhia kev tawm dag zog lub cev rau cov tub rog hauv ntau chav. Cov lus hauv qab no qhia cov qauv tam sim no hauv kev siv rau cov tub rog, cov neeg ua haujlwm cog lus, thiab cov tub rog los ntawm cov tub rog tshwj xeeb, pom zoo los ntawm cov lus txib ntawm Ministry of Internal Affairs ntawm Lavxias.
Kev cog lus | Tus txiv neej | Cov poj niam | ||
| Txog 30 xyoo | Ntau tshaj 30 xyoo | Hauv qab 25 | Ntau tshaj 25 xyoos | |
| 28,5 sec. | 29,5 sec. | 38 sec. | 39 sec. | |
| Cov Rog Tshwj Xeeb | 25 sec. | – | ||
Shuttle khiav 3x10
Cov qauv rau cov tub ntxhais kawm (tub thiab ntxhais) muaj hauv qab no. Koj tuaj yeem rub tawm thiab sau lub rooj siv qhov txuas txuas.
| Lub hnub nyoog | Kev tsim kho qib CS | ||||
|---|---|---|---|---|---|
| tsawg | hauv qab qhov nruab nrab | nruab nrab | saum toj no qhov nruab nrab | siab | |
Tub Ntaus | |||||
| 7 | 11.2 thiab ntau dua | 11,1-10,9 | 10,8-10,3 | 10,2-10,0 | 9,9 |
| 8 | 11,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 9 | 10,4 –//– | 10,3-10,0 | 9,9-9,3 | 9,2-8,9 | 8,8 –//– |
| 10 | 9,9 –//– | 9,8-9,6 | 9,5-9,0 | 8,9-8,7 | 8,6 –//– |
| 11 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 12 | 9,22 –//– | 9,1-9,0 | 8,99-8,5 | 8,4-8,3 | 8,2 –//– |
| 13 | 9,3 –//– | 9,2-9,1 | 9,0-8,5 | 8,4-8,3 | 8,2 –//– |
| 14 | 9,0 –//– | 8,9-8,7 | 8,6-8,1 | 8,0-7,8 | 7,7 –//– |
| 15 | 8,5 –//– | 8,4-8,3 | 8,2-7,9 | 7,8-7,7 | 7,6 –//– |
| 16 | 8,1 –//– | 8,0-7,9 | 7,9-7,5 | 7,4-7,3 | 7,2 –//– |
| 17 | 8,5 –//– | 8,4-8,2 | 8,1-7,6 | 7,5-7,3 | 7,2 –//– |
Cov Ntxhais | |||||
| 7 | 11.7 thiab ntau dua | 11,6-11,4 | 11,3-10,6 | 10,5-10,3 | 10,2 |
| 8 | 11,2 –//– | 11,1-10,8 | 10,7-10,1 | 10,0-9,8 | 9,7 –//– |
| 9 | 10,8 –//– | 10,7-10,4 | 10,3-9,7 | 9,6-9,4 | 9,3 –//– |
| 10 | 10,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 11 | 10,1 –//– | 10,0-9,8 | 9,7-9,1 | 9,0-8,8 | 8,7 –//– |
| 12 | 10,0 –//– | 9,9-9,7 | 9,6-9,1 | 9,0-8,8 | 8,7 –//– |
| 13 | 10,0 –//– | 9,9-9,7 | 9,6-9,0 | 8,9-8,7 | 8,6 –//– |
| 14 | 9,9 –//– | 9,8-9,6 | 9,5-8,9 | 8,8-8,6 | 8,5 –//– |
| 15 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 16 | 9,5 –//– | 9,4-9,2 | 9,1-8,4 | 8,6-8,5 | 8,4 –//– |
| 17 | 9,7 –//– | 9,6-9,4 | 9,3-9,1 | 9,0-8,8 | 8,7 –//– |
Crossfit complexes nrog shuttle khiav
Yog tias koj qhov txheej txheem kev cob qhia tau pib ua rau koj tshau, sim ua ntau txoj haujlwm ntawm cov teeb tsa hauv qab no. Qhov no yuav coj qee yam tshiab rau koj qhov kev zov me nyuam thiab ua rau ntau qhov kev kawm tag nrho. Cov txheej txheem yog tsim rau cov neeg ncaws pob paub zoo nrog lub zog zoo kev tiv thaiv, txij li tus pib yooj yim tsis tuaj yeem tiv nrog xws li kev sib xyaw ntawm aerobic thiab anaerobic loads, thiab txawm tias nyob rau hauv xws li ntim loj.
| Khoom siv-kat | Ua 60 rub-ups, 60 zaum-ups, 15 thawb-tawm, 50 thawb-tawm, shuttle khiav 10x10. Muaj 3 puag ncig nyob rau hauv tag nrho. |
| Lira | Ua ib lub shuttle khiav 6x10 thiab 15 burpees. Tsuas yog 10 puag ncig. |
| Maraphon | Khiav 250m khiav, 5 rub-tawm, 10 thawb-tawm, 5 dai tsa, thiab 4x10 shuttle khiav. 4 puag ncig hauv tag nrho. |
| Pob pob | Ua 10 lub sijhawm tua tsiaj, 10 tus faus neeg, thiab 6x10 tus neeg khiav tsheb mus ncig. Muaj 3 puag ncig nyob rau hauv tag nrho. |
| Lub cev muaj sia | Ua 4x10 shuttle khiav, 40 ob txoj hlua dhia, 30 thawb-rub thiab 30 dhia tawm-zaum. Muaj 3 puag ncig nyob rau hauv tag nrho. |
Qee zaum, txhawm rau ua kom muaj kev tawm dag zog, kev khiav tawm ntawm lub nkoj yog xyaum nrog nqa khoom 2-3 yam.
