Crossfit rau cov menyuam ntxhais hauv tsev tsis txawv ntau los ntawm kev qhia paub txog cov neeg sawv cev muaj zog ntawm tib neeg. Qhov ntawd puas yog nyob rau hauv lub hom phiaj teeb tsa: txiv neej, raws li txoj cai, xav ua haujlwm tawm dag zog, thaum cov menyuam ntxhais feem ntau tab tom nrhiav kev pab cuam crossfit kom poob phaus.
Nws yog qhov nyuaj dua los tsim kho qhov kev qhia paub ntawm tus kheej, yog li peb tau npaj txhua yam ntaub ntawv tsim nyog thiab cov lus pom zoo rau koj nyob rau hauv txoj kev uas koj tsis tsuas yog ua tiav koj lub hom phiaj, tab sis kuj muaj kev lom zem. Tom qab tag nrho, crossfit nyob hauv tsev rau cov poj niam yuav tsum tsis tsuas yog muaj txiaj ntsig, tab sis kuj yuav yog kev xyiv fab - tom qab ntawd cov txiaj ntsig yuav ntau.
Cov cuab yeej tsim nyog rau kev kawm
Ua ntej pib cov chav kawm, peb yuav tsum txiav txim siab seb peb muaj cov cuab yeej dab tsi rau qhov no - dab tsi peb tuaj yeem npaj thiab yam tsis tau.
Hauv daim foos yooj yim tshaj plaws, koj yuav tsis xav tau dab tsi hlo li. Koj yuav tsum ua kev tawm dag lub cev. Txawm li cas los xij, nws yuav tsum tau yug los rau hauv lub siab tias koj yuav tsis tuaj yeem hloov zuj zus tsis muaj qhov kawg ntawm qhov no, thiab cov kev tawm dag zog zoo ib yam yuav tho txawv. Yog li ntawd, koj tuaj yeem pib tsis ntxiv cov khoom muag, thiab tom qab ntawd maj mam yuav ib yam khoom los ntawm cov npe hauv qab no.
Ntshaw
Nws raug nquahu rau txhua tus menyuam ntxhais kom muaj cov khoom siv kis las li nram qab no thaum qhia crossfit hauv tsev (tshwj xeeb yog rau cov pib tshiab):
- Mat. Koj tseem yuav ua tsaug rau peb thaum koj pib koj qhov kev qoj ib ce. Koj tuaj yeem, ntawm chav kawm, hloov nws nrog daim pam tais ua ib nrab, tab sis kev tawm dag zog ntawm lub lev gymnastic yog qhov yooj yim dua thiab nyiam dua.
- Ib nkawm khoom uas pob tawg. Yog tias qhov xav tau, lawv tuaj yeem hloov nrog txhais tau tias kev pabcuam: lub hnab ev ntawv uas ntim rau lub ntsej muag uas muaj cov phau ntawv, lossis lub raj mis yas, sab hauv uas cov xuab zeb tau muab hliv. Tab sis zoo dua, tsis txhob hnov qab txog qhov tseeb tias koj yuav tsum nyiam kev ua kis las, txwv tsis pub koj yuav tsis tau ntev ntev.
- Dhia hlua dhia yog ib qho “tsiaj loj” ntawm cov haujlwm hauv tsev, paub txog peb niam thiab pog. Thiab kev cob qhia tom tsev, nws yog qhov cuab yeej uas tsis tuaj yeem hloov tau. Muaj ib qho: thaum ua haujlwm nrog txoj hlua, nws nyhav rau hauv av, thiab koj cov neeg nyob ze yuav tsis txaus siab rau nws. Sim siv txoj kev sib tsoo txoj hlua ceev, nws yog thinner thiab ntau tsawg nrov.
Nws yuav pab tau
Hauv qab no yog cov npe ntawm cov khoom siv tau txais txiaj ntsig zoo heev rau cov poj niam lub cev nqaij daim tawv ce hauv tsev, uas yuav pab tau ntau yam kev cob qhia:
- Ntaus pob. Cov kis las pob tuaj yeem siv los ua ntau cov kev hloov kho plank, sib tw thiab hyperextension.
- Rub tawm-bar - yog, koj tsis txhob saib tsis xyuas cov kev ua haujlwm sab saud (koj kuj xav tau ib pab tshwj xeeb elastic rau kab tav toj yog tias koj tsis tuaj yeem rub tawm ntawm koj tus kheej).
- Tsawg lub thawv ruaj khov. Tab sis yog tias koj xav dhia, koj tuaj yeem hloov nrog lub siab dhia rau hauv qhov chaw.
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Kev tawm dag zog rau kev coj ua hauv tsev
Cia peb saib tag nrho cov kev tawm dag zog uas haum rau cov menyuam ntxhais ua haujlwm hauv tsev. Raws li kev cai, peb yuav faib lawv rau cov uas tuaj yeem ua yam tsis muaj thiab cov cuab yeej siv.
Kev qoj ib ce yam tsis muaj khoom nug
- Burpee.
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- Zaum-zaum thiab V zaum-ce (cov no yog kev tawm dag zog rau cov xovxwm los ntawm txoj hauj lwm dag thiab phau ntawv - kev piav qhia yuav nyob hauv qab).
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- Laub ce.
- Zaum-sawv (ua si, nrog dhia tawm, “rab yaj phom” - ntawm ib txhais ceg).
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- Lub ntsws.
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- Plank.
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- Lub ces kaum (nws tseem yuav ua tau nyob hauv av).
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Cov ncauj lus kom ntxaws txog ce tsis muaj cuab yeej siv rau cov ntxhais rau kev xyaum hauv tsev:
Kev tawm tsam nrog cov khoom tuav
- Dhia mus rau hauv lub thawv.
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- Fitball hyperextension.
- Ruam Khawv Koob.
- Dhia hlua.
- Rub tawm ib ce (ua tau nrog ib pab pawg ywj, kab rov tav rub tawm ntawm lub nqaj yog qhov tsim nyog rau cov neeg pib tshiab).
- Lub ntsws mob nrog dumbbells hauv tes.
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Kawm ntxiv txog kev tawm dag zog
Qhov kev kawm me me hauv kev paub ua zog me.
Burpee... Ntawm no koj yuav tsum tau ua cov xwm txheej li hauv qab no: ua ib qho tseem ceeb pw hauv qab, thawb, nce thiab dhia, thaum npuaj teg koj sab saum taub hau. Tom qab ntawv rov ua txhua qhov.
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Cov neeg ncaws pob muaj kev paub ntau tuaj yeem sib txuas cov nqaij npuas txawv nrog lwm cov kev qoj ib ce, piv txwv li, tom qab sib tw, tsis yog dhia, tab sis dhia mus rau ntawm lub thawv. Lwm qhov kev xaiv yog ua qhov rub tawm.
V zaum-ib ce... Cov phau ntawv me me. Qhov pib txoj hauj lwm yog dag ntawm peb sab nraum qab, tom qab ntawd peb tib lub sijhawm tsa peb ob txhais ceg thiab caj npab, zoo li yog khawm rau hauv phau ntawv. Nws yog ib qho tseem ceeb kom koj txhais ceg thiab caj npab ncaj thaum ua qhov no. Qhov kev tawm dag zog zoo kawg nkaus ua haujlwm sab saud thiab sab qis hauv tib lub sijhawm.
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Thawb ib ce... Txhua tus paub txog qhov kev tawm dag zog no. Tab sis tsis yog txhua tus paub yuav ua li cas thiaj raug. Lub xib teg "saib" rau pem hauv ntej, sawv dav dua li xub pwg, lub thom khwm ua ke, lub pob tw tsis lo tawm. Cov kab - qaum, pob tw, ceg - tsim ib qho chaw tiaj. Thaum thawb tawm, nco ntsoov kov hauv pem teb nrog koj lub hauv siab thiab ncaj kom txog thaum koj txhais tes nthuav dav. Kev tawm dag zog zoo kawg nkaus ua haujlwm pectoral cov leeg thiab triceps, thiab pem hauv ntej deltas kuj tseem koom tes nrog. Peb yuav tsis tsim txom nws, tab sis nws yog qhov tsim nyog xav kom tsis suav nws. Ua tiav cov pib tuaj yeem ua tau los ntawm lawv lub hauv caug.
Ruam Khawv Koob. Lwm lub npe yog goblet zaum-sawv. Lawv tsis txawv ntawm kev tawm tsam ib txwm, qhov xav tau los tuav ib daim dumbbell hauv ntej ntawm koj ntawm koj lub hauv siab tau ntxiv rau qhov ib txwm txav. Hauv txoj haujlwm pib - txhais ceg yog dav dua li ntawm lub xub pwg, sab nraub qaum yog ncaj, peb tuav lub dumbbell nrog ob txhais tes ntawm lub hauv siab, peb saib ncaj pem hauv ntej (tsis txhob tsa peb lub taub hau siab lossis txo qis dua). Tseem ceeb: thaum qoj ib ce, sab nraub qaum yuav tsum nyob ncaj, lub plab mog yuav tsum rub rov qab me ntsis, lub nra yuav muab faib rau sab nraud ntawm tus taw (peb tsis poob ntawm ntiv taw lossis pob taws). Koj yuav tsum zaum khij mus tib seem ntawm tus ncej puab nrog hauv pem teb lossis qis me ntsis.
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Plank... Nws yuav zoo li - sawv ntawm koj lub lauj tshib thiab tsis ua dab tsi, dab tsi yuav yooj yim dua? Xav tias dhau - ces kuv hais kom koj sawv ntsug rau 60 vib nas this. Rau cov menyuam ntxhais pib, qhov no yuav yog ib qho ntawm lub plab hauv plab lub ntsiab. Sim ua nws txhua zaus tom qab qhov kawg ntawm lub complex.
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Dumbbell ntsws... Tib yam li nrog zaum-sawv. Cov txheej txheem ntawm qhov kev qoj ib ce yog tib yam, tsuas hnyav rau hauv daim ntawv ntawm dumbbells ntxiv. Dab tsi koj yuav tsum them sai sai rau:
- Lub nraub qaum ncaj ncaj rau txhua ntu ntawm kev tawm dag zog - saib qhov no (ib qho kev ua txhaum - tus neeg ncaws pob poob qis me ntsis mus tom ntej).
- Thaum sib zog, peb kov hauv pem teb nrog peb lub hauv caug (tab sis tsis nyuaj thiaj li tsis ntaus).
- Qhov dav ntawm cov kauj ruam yuav tsum yog tias nyob hauv qis chaw hauv ob txhais ceg thiab ob txhais ceg qis ib lub kaum ntawm 90 degrees.
Lub ntsws zoo kawg nkaus nqus cov glutes thiab cov leeg qog.
Cov cai tseem ceeb ntawm kev cob qhia crossfit
Ua ntej koj yuav dhia mus ua crossfit workout home work rau poj niam, ua tibzoo saib txoj cai tseem ceeb ntawm kev ua si nawv.
Mloog rau cov pib tshiab: hauv CrossFit muaj qhov zoo li no yog ua kom ib ce muaj zog. Qhov no txhais tau tias koj tuaj yeem ua ib ce tawm hauv cov qauv yooj yim. Txawm hais tias qhov tseeb hais tias lub nra tab sis txo qis, koj tab tom tso cov leeg tib yam li cov txheej txheem ua kom tiav. Tom qab ntxiv dag zog rau cov leeg, koj tuaj yeem txav mus rau txoj kev xaiv nyuaj dua.
Xav txog koj lub cev kev muaj peev xwm
Txiav txim siab koj qhov kev nyab xeeb thaum teem sijhawm. Yog tias koj khiav thaum sawv ntxov lossis ua haujlwm nrog cov hlau hauv qhov chaw dhia ua si, nws yuav zoo dua rau 2 hnub ntawm kev kawm (piv txwv, dhia ntawm thawj hnub thiab hla ntawm ob) + 1-2 hnub so. Muaj tseeb, muaj cov kiv cua uas npaj tau xyaum 3 zaug, tab sis qhov kev xaiv no tsis tso cai rau tso tawm hnub so. Tsis tas li, koj yuav tsis muaj sijhawm rov qab los, uas yuav tshem tag nrho cov txiaj ntsig ntawm kev tawm dag zog.
Kev kawm ua ntu zus
Yog tias kev cob qhia hauv ib pab pawg raws li cov lus qhia nruj ntawm tus kws tshaj lij tus kws tshaj lij koj yuav tsis tas yuav tau teem sijhawm kev cob qhia, tom qab kev cob qhia tom tsev koj tsis tuaj yeem ua yam tsis muaj nws. Ntawm chav kawm, ua qhov kev zov me nyuam ntawm koj tus kheej, nws yog qhov nyuaj me ntsis los kho rau kev ua haujlwm kom zoo rau koj lub cev thiab txhim kho kev qhuab qhia. Tseem Ceeb: yuav tsum muaj tsawg kawg 2 kev tawm haujlwm hauv ib lub lis piam, qhov zoo tshaj 3.
Nco ntsoov mus ua lwm yam kis las hnub nrog kev so. Qhov no yuav ua rau koj cov leeg mob siab rov qab zoo los ntawm kev ua haujlwm ntau. Tsis tas li ntawd, nws yog qhov tsis muaj hnub dawb los ntawm CrossFit uas ua rau lub cev depletion thiab dhau kev dhau los.
Warm-up yog peb txhua yam
Tsis txhob tsis saib xyuas koj qhov kev sim ua. Tsuas yog 5-7 feeb, tab sis tag nrho cov kev txav tsis zoo no, paub koj los ntawm kev qhia kev tawm dag zog, yuav pab tiv thaiv cov leeg thiab pob qij txha los ntawm qhov raug mob. Koj kuj yuav tsum tsom rau qhov tseeb tias kev ncab tsis tas yuav tsum ua ua ntej CrossFit nyob rau hauv txhua rooj plaub (txawm li cas los xij, qhov no tseem siv rau banal kev cob qhia lub zog). Koj cov leeg tseem tsis tau sov siab, yog li nws muaj qhov pheej hmoo ntawm kev raug mob.
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Tab sis tom qab mus dhau tsib lub voj voog ntawm ntuj raug txim, koj tuaj yeem mob siab rau ob peb feeb rau qhov hu ua hitch. Nws tuaj yeem suav cov kab mob hauv lub plawv ntev li 10-15 feeb lossis ncab me ntsis ntawm cov pab pawg leeg uas tau ua haujlwm tawm.
Sib npaug zos rau txhua pab pawg leeg
Ua haujlwm txhua qhov chaw ntawm lub cev tusyees. Coob tus poj niam “rauj” ntawm lawv sab caj npab, xub pwg thiab nraub qaum. Peb paub tseeb tias koj tias kev thawb, rub tawm thiab ua kom lub dag lub zog nrog dumbbells yuav tsis tig koj ob txhais caj npab mus ua "cov kaus poom" ntawm Hulk.
Kev noj haus
Txhawm rau kom tau txais txiaj ntsig zoo, ua raws li kev noj haus, tsis hais koj nyob qhov twg qhia - hauv chav dhia ua si lossis hauv tsev:
- Tshem tawm cov khoom noj kom ceev nrawm los ntawm kev noj haus thiab txo cov carbohydrates ceev hauv kev noj haus. Yog tias koj tsis poob phaus, koj tuaj yeem tsis tshem tag nrho cov khoom qab zib, tab sis nco ntsoov tias nws zoo dua tsis txhob haus ntau tshaj 30-40 grams qab zib hauv ib hnub.
- Noj ntau ntau, tab sis hauv feem me me. Qhov tsim nyog, hloov mus rau 5-6 pluas noj nyob rau hnub. Yog tias nws tsis muaj qhov no, noj tsawg kawg 3 zaug hauv ib hnub. Tsis muaj ntau qhov sib txawv, lub ntsiab yog noj koj cov calories kom txhua hnub.
- Koj tuaj yeem noj 2-3 teev ua ntej kev cob qhia, nyob ntawm lub cev. Tom qab kev cob qhia, khoom noj khoom haus yog nyob ntawm lub hom phiaj. Yog tias koj xav poob phaus, nws zoo dua rau noj feem ntau ntawm cov zaub mov muaj protein. Yog tias koj ntaus, ntxiv carbohydrates.
Nco ntsoov: calories ib leeg yuav nyuaj rau koj hlawv. Tus yuam sij rau CrossFit txoj kev vam meej yog kev sib txuas ua ke kev kawm + noj qab haus huv + so kom txaus ntawm kev tawm dag zog.
Daim video hauv qab no hais txog meej txog kev noj zaub mov kom raug:
Kev kawm ua haujlwm rau ib hlis
Peb tau npaj 2 qhov kev cob qhia crossfit rau cov menyuam ntxhais nyob hauv tsev rau koj.
- Ib qho rau cov uas tsis tshua muaj khoom kis las.
- Qhov thib ob yog rau cov uas muaj tag nrho cov tsim nyog pab hauv Tshuag.
Ob txoj kev pabcuam slimming yog tsim los kom muaj txiaj ntsig zoo ntawm kev tawm dag zog hauv tsev. Tab sis tsis txhob hnov qab txog qhov kev ua tsis zoo ntawm cov calories (uas yuav tsum tsis pub ntau tshaj 20% ntawm qhov yuav tau noj txhua hnub hauv calorie). Yog tias koj noj ntau dhau, koj yuav tsis poob phaus hauv kev tawm dag zog.
Qhov program thib 1 (tsis muaj cov khoom muag)
Thawj qhov kev pab cuam crossfit yog tsim rau kev tawm dag zog hauv tsev rau cov poj niam uas tsis muaj qhov phom sij ntawm cov khoom siv ncaws pob ntawm txhais tes. Koj tsuas yog xav tau txoj hlua dhia - tau txais nws tsis zoo li yuav muaj teeb meem rau ib tus neeg.
Lim tiam 1
| Hnub 1 | Cov workout ntev li 25 feeb. Nyob rau lub sijhawm no, koj yuav tsum ua kom tiav ntau cov voj voog ntawm qhov sib nrawm:
Nws raug nquahu kom ua qhov tsawg kawg nkaus ib pliag rau so ntawm kev voj voog. Tsis pub ntev tshaj 5-10 feeb. |
| Hnub 2 | So |
| Hnub 3 | Ib qhov khoom tawg yooj yim thiab mob siab heev nyob tos koj hnub no. Tsuas yog 20 feeb, tab sis koj yuav tsis tuaj yeem so:
Kev lig kev cai, nruab nrab ntawm puag ncig peb faib lub sijhawm tsawg kawg nkaus rau so (5-10 feeb). Ntawm qhov kawg ntawm qhov workout, peb ua 4 lub voj voos ntawm plank, 1 feeb txhua, nrog kev ncua ib pliag ntawm cov teeb ntawm 20 vib nas this. |
| Hnub 4 | So |
| Hnub 5 | Hnub no koj yuav tsum ua 8 lub voj voog:
Nruab nrab ntawm puag ncig, peb teeb lub sijhawm tsawg kawg nkaus rau so (5-10 vib nas this). Ntawm qhov kawg ntawm lub workout, peb ua 4 puag ncig ntawm lub ces kaum li 1 feeb nrog ncua ntawm cov txheej li 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 2
Peb xav hais tias koj txaus siab tias txhua yam yog lub teeb nyob rau hauv thawj lub lis piam - tom qab txhua, peb tsuas yog nkag mus rau hauv kev qhia kev tswj hwm thiab peb tsis tas yuav ua kom dhau. Cia peb pib lub lim tiam thib ob ntawm peb txoj haujlwm ua haujlwm hauv tsev rau cov poj niam.
| Hnub 1 | Koj yuav tsum tau ua sai li sai tau:
Yog tias koj xav, koj tuaj yeem dhia ntawm qhov chaw tom qab ua kom ib ce tawm - 1 feeb txhua. Tom qab ua tiav, peb kawm ua ob txoj hlua dhia - 10 feeb. |
| Hnub 2 | So |
| Hnub 3 | Hnub no 3 lub voj voog twb tau tos koj:
|
| Hnub 4 | So |
| Hnub 5 | Hnub no yog hnub kawg ntawm kev cob qhia lub lim tiam thiab koj yuav tsum tau ua haujlwm kom ntau tshaj plaws. Ib tug heev funny ua tos peb:
Tus naj npawb ntawm le caag ib ce tsis txwv. Nws yog tsis yooj yim sua los hloov lossis ua ib qho lossis lwm qhov! Txog thaum dhia hlua dhia ua, koj tsis tuaj yeem pib zaum dawm, thiab lwm yam. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 3
Zoo, ntawm no peb tuaj rau lub lim tiam thib peb - siv zog thiab them rau qhov ua tiav? Cia peb mus txuas ntxiv.
| Hnub 1 | Niaj hnub no peb nqus peb ob txhais ceg. Peb ua hauj lwm yam muaj zog thiab sib zog ua tau. Kev sib tw mus los hauv Circuit Court - 25 feeb:
Qhov kawg ntawm txoj kev, peb ua cov bar - 4 zaug rau 1 feeb, nrog so li 20 vib nas this. |
| Hnub 2 | So |
| Hnub 3 | Peb ua haujlwm 10 feeb (1 ce ib feeb, tom qab so so kom txog thaum kawg ntawm feeb, tom qab ntawv tag nrho, hauv tag nrho yuav muaj 5 txhua qhov):
Peb ua haujlwm hnyav. Tom ntej 5 laps:
|
| Hnub 4 | So |
| Hnub 5 | Hnub no yog hnub kawg ntawm kev cob qhia lub lim tiam thiab koj yuav tsum tau ua haujlwm kom ntau tshaj plaws. Peb rov ua qoj ib ce los ntawm lub lim tiam dhau los, tab sis nrog nce me ntsis.
Tus naj npawb ntawm le caag ib ce tsis txwv. lwm yam. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 4
Thiab lub lim tiam kawg ntawm lub hlis.
| Hnub 1 | Cov workout ntev li 30 feeb. Tsis pub ntev tshaj 5-10 feeb. |
| Hnub 2 | So |
| Hnub 3 | Qhov khoom tawg yooj yim thiab mob siab heev rau 25 feeb tos koj hnub no:
Kev lig kev cai, nruab nrab ntawm puag ncig peb faib lub sijhawm tsawg kawg nkaus rau so (5-10 feeb). Qhov kawg ntawm kev ua haujlwm, peb ua 4 lub voj voos ntawm 1 feeb nrog lub paus ntawm 20 teev ntawm cov xoos. |
| Hnub 4 | So |
| Hnub 5 | Hnub no koj yuav tsum tau ua 10 lub voj:
Nruab nrab ntawm puag ncig, peb teeb lub sijhawm tsawg kawg nkaus rau so (5-10 vib nas this). Ntawm qhov kawg ntawm lub workout, peb ua 4 puag ncig ntawm lub ces kaum li 1 feeb nrog ncua ntawm cov txheej li 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Npaj kev tawm dag zog ntxiv nyob rau hauv xws li txoj kev yuav ua kom lub nra (nce ntxiv dua lossis sim ua kom haum cov voj voog ntau hauv ib lub sijhawm) - kev tawm dag zog tsis yog qhov yooj yim taug kev rau koj.
Qhov txheej txheem naj npawb 2 (nrog rau cov khoom muag)
Yog tias koj tau coj lub neej noj qab haus huv ntev ntev thiab muaj tsawg kawg yog 6 lub hlis ntawm kev ua haujlwm hauv chaw dhia ua si, tom qab ntawd qhov kev zov me nyuam hauv qhov style ntawm CrossFit nrog rau kev hnyav yog qhov koj xav tau.
Lim tiam 1 thiab 3
| Hnub 1 | Qhov kev ua haujlwm ntev tas mus li 20 feeb (25 hauv lub lis piam 3). Nyob rau lub sijhawm no, koj yuav tsum ua kom tiav qhov ntau ntawm qhov qis ntawm qhov nrawm tshaj plaws:
Nws raug nquahu kom so tsawg heev ib vuag ntawm cov voj voog, tsis pub ntau tshaj 5-10 feeb. Tom qab kev cob qhia, ua qhov bar ntev li 1 feeb 4 zaug nrog so li 20 vib nas this. |
| Hnub 2 | So |
| Hnub 3 | Hnub no yog qhov lom zem heev thiab nquag ua haujlwm ntev li ntawm 20 feeb (25 hauv lub lim tiam 3):
Kev lig kev cai, nruab nrab ntawm puag ncig peb faib lub sijhawm tsawg kawg nkaus rau so (5-10 feeb). Qhov kawg ntawm kev ua haujlwm, peb ua 4 lub voj voos ntawm 1 feeb nrog lub paus ntawm 20 teev ntawm cov xoos. |
| Hnub 4 | So |
| Hnub 5 | Hnub no koj yuav tsum ua 5 ntu (6 hauv lub lim tiam 3):
Nruab nrab ntawm puag ncig, peb teeb lub sijhawm tsawg kawg nkaus rau so (5-10 vib nas this). Ntawm qhov kawg ntawm lub workout, peb ua 4 puag ncig ntawm lub ces kaum li 1 feeb nrog ncua ntawm cov txheej li 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 2 thiab 4
Nyob rau theem no, koj twb tau khaws me me ua duab thiab tuaj yeem ua me ntsis ntxiv.
| Hnub 1 | Lub complex yog nqa tawm kom txog thaum lub yeej:
Koj ua tsis tau kev tawm dag zog zaum ob kom txog rau thaum ua thawj zaug lawm. |
| Hnub 2 | So |
| Hnub 3 | Niaj hnub no koj muaj qhov ua tawg thiab siv zog heev rau 20 feeb (25 hauv lub asthiv thib 4):
Kev lig kev cai, nruab nrab ntawm puag ncig peb faib lub sijhawm tsawg kawg nkaus rau so (5-10 feeb). Qhov kawg ntawm kev ua haujlwm, peb ua 4 lub voj voos ntawm 1 feeb nrog lub paus ntawm 20 teev ntawm cov xoos. |
| Hnub 4 | So |
| Hnub 5 | Hnub no koj yuav tsum ua 5 ntu (6 hauv lub 4 lub lim tiam):
Nruab nrab ntawm puag ncig, peb teeb lub sijhawm tsawg kawg nkaus rau so (5-10 vib nas this). Ntawm qhov kawg ntawm lub workout, peb ua 4 puag ncig ntawm lub ces kaum li 1 feeb nrog ncua ntawm cov txheej li 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Cia peb lub ntsiab lus hais txog dab tsi yog cov txiaj ntsig ntawm CrossFit rau cov ntxhais hauv tsev:
- Koj tsis tas yuav siv nyiaj ntawm kev them nyiaj rau qhov kev yuav khoom kim, thiab koj tseem txuag sijhawm hauv txoj kev mus rau cov kis las ncaws pob.
- Koj tuaj yeem ua txhua yam uas tsim nyog rau koj. Tsuas yog tsis txhob hnov qab txog khau ntaub zoo.
Kev cob qhia zoo rau koj! Koj puas nyiam cov khoom siv? Qhia rau koj cov phooj ywg. Yog tias koj muaj lus nug dab tsi, sau rau hauv cov lus.
