CrossFit yog cov kev taw qhia hluas hauv kev ua kis las, thiab txhua txhua xyoo ntau thiab ntau tus neeg tuaj tshiab koom nrog cov kab ke no. CrossFit rau cov kis las ncaws pob pib ua rau muaj qee yam nyuaj thiab muaj kev ntxhov siab. Yuav xaiv cov txheej txheem kev cob qhia raws cai thiab kev cob qhia li cas thiaj tsis yooj yim to taub tam sim. Yog tias koj muaj teeb meem zoo sib xws, tom qab ntawd peb yuav pab koj!
Hauv cov khoom siv, koj yuav pom ib daim ntawv teev npe thiab cov lus qhia luv luv ntawm kev tawm dag zog kom nrov tshaj plaws kom koj tau pib. Thiab tseem peb tau muab tso ua ke kev cob qhia crossfit rau cov neeg pib tshiab, coj mus rau hauv tus account tam sim no lub cev tam sim no thiab kev paub muaj peev xwm ntawm cov txheej txheem tawm dag zog. Tab sis peb yuav pib nrog qhov loj tshaj plaws - nrog cov cai ntawm kev cob qhia ua haujlwm.
Cov kev cai tseem ceeb kev cob qhia
Yog tias koj xav tau cov txiaj ntsig thiab txiaj ntsig ntawm crossfit, nws yog qhov tseem ceeb heev uas ua raws li cov cai no. Lawv siv rau txhua tus neeg: ob leeg pib thiab ncaws pob muaj kev paub.
Kev Nyab Xeeb
Kev noj qab haus huv los ua ntej, thiab CrossFit tsis muaj qhov tshwj xeeb. Yog li ntawd:
- Nco ntsoov ua raws li cov txheej txheem ce. Qhov tsim nyog, thawj lub hlis yog nrog ib tus kws qhia muaj kev lees paub.
- Nco ntsoov ua kom sov ua ntej kev cob qhia - ob leeg txhawm thiab nqaij leeg (CrossFit raug mob yog qhov ntau heev, thiab qhov teeb meem uas feem ntau ua rau lawv nyob ntawm qhov tsis muaj kev sov siab).
- Thaum xub thawj, tsis txhob sau cov ntaub ntawv thiab nqa hnyav - nkag rau hauv hom maj mam.
Khoom noj khoom haus thiab rov qab los
Kev cob qhia uas ua tau zoo, kev noj zaub mov zoo kom raug lub cev thiab rov qab zoo (so) yog peb yam ua rau cov neeg ncaws pob zoo. Yog tias tsawg kawg ib ntawm cov ntsiab lus ntog tawm, tom qab ntawd txhua qhov txiaj ntsig ntawm chav kawm vau.
- Muab koj lub cev so. Nws raug nquahu los xyaum thaum pib ntawm kev tawm dag zog hauv hom 2 hnub hauv ib lub lis piam, tom qab ntawd hloov mus rau 3. Yog tias koj xav zoo heev thiab muaj sijhawm txaus los kho kom rov qab zoo, ces koj tuaj yeem hloov mus rau 4 qhov kev tawm haujlwm ib lub lis piam - tab sis tom qab tsawg kawg rau lub hlis thiab yog tias koj tso ua ntej yog cov hauj lwm loj. Tsis txhob hnov qab txog kev pw tsaug zog - tsawg kawg 8 teev.
- Cov khoom noj kom zoo. Tej zaum feem ntau hackneyed npe. Tab sis txawm li cas los xij, yog tias koj cob qhia ib qho nyuaj thiab noj txhua yam, ces yuav muaj qhov tsis muaj kev paub los ntawm kev cob qhia. Tom qab tag nrho, yog tias koj tau txais huab hwm coj, tom qab ntawd nws yuav tsis muaj dab tsi loj hlob nrog, koj xav tau cov nyiaj seem ntawm cov calories, ib qhov muaj protein txaus thiab cov carbohydrates ua ke. Thiab yog tias koj tabtom poob phaus, ces qhov tshaj ntawm cov calories uas noj yuav tsis cia koj ua qhov no, txawm tias muaj kev kawm ntau ntxiv.
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CrossFit kuaj ntsuas
Ntau tus neeg ncaws pob pib tsis txuas qhov tseem ceeb rau lub tswv yim xws li crossfit scaling. Dab tsi yog qhov tseeb? Piv txwv li, lub sijhawm ua tiav ntawm cov txheej txheem thiab cov kev siv uas tau siv hauv nws yuav zoo ib yam rau ob tus kws tshaj lij thiab tus neeg pib ncaws pob. Ntawd yog, ob qho tib si ib qho thiab lwm tus yuav ua ke los pib thiab tib txhij ua tiav cov haujlwm tib yam. Dab tsi yog, tom qab ntawd, dab tsi yog qhov sib txawv ntawm lawv? Hauv kev ua haujlwm nplai
Yog li, txhawm rau kom koj ua kom muaj kev vam meej, koj yuav tsum tau ntsuas koj cov haujlwm - ua ntu zus, ib kauj ruam zuj zus, siv zog ntau dua thiab hnyav dua thiab, vim li ntawd, cov txiaj ntsig. Tab sis tib lub sijhawm, cov txheej txheem yuav tsum tsis txhob raug kev txom nyem - nws yuav tsum yog qhov zoo meej hauv txhua kis.
Rau cov neeg tsis ntseeg siab seb CrossFit puas yog rau lawv - nyuaj npaum li cas, txaus ntshai, txaus ntshai nws yog:
Koj tuaj yeem rub tawm phau ntawv qhia kev qhia paub los ntawm CrossFit los ntawm nws tus tsim (125 nplooj ntawv ntawm phau ntawv hauv Lavxias): CrossFit Kev Qhia Qhia (pdf).
Kev ua qoj ib ce
Tom ntej no, peb yuav txheeb xyuas qhov yooj yim txav nrog uas ib tus pib tshiab yuav tsum pib hauv thawj lub hlis ntawm kev cob qhia.
Burpee
Burpee yog qhov kev qoj ib ce uas nrov tshaj plaws hauv CrossFit. Nws tau dhau los ua qhov pom ntawm qhov kev cob qhia no. Nws yog rau chav kawm gymnastic, uas yog, ua haujlwm nrog uas koj tsuas xav tau koj tus kheej lub cev thiab tsis muaj dab tsi ntxiv.
Burpee yog qhov zoo ntawm kev cob qhia kev ua siab ntev - yuav tsum muaj qhov pib rau CrossFit.
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Neeg siab loj
Cov neeg tuag yog lub hauv paus ntawm kev cob qhia crossfit. Keeb kwm kev txav los ntawm kev hnyav, nws ua haujlwm zoo rau ntawm txhais ceg, cov leeg gluteal thiab cov leeg rov qab. Ntxiv rau, nws yuav yog qhov pib zoo rau cov neeg ncaws pob pib thaum ua qhov hnyav dawb. Ua tsaug rau nws, koj tuaj yeem nkag siab cov ntsiab cai yooj yim ntawm kev soj ntsuam cov txheej txheem rau kev ua ntau yam barbell nqa. Thaum koj tau ua haujlwm koj txoj kev tuag, nws yuav yooj yim dua rau koj lub hauv siab, txeeb, thiab huv thiab zoo nkauj.
Rub tawm-zaum, zaum-sawv thiab thawb
Peb yuav tsis nyob ntawm kev rub tawm, cua zaum-sawv thiab kev thawb kom ntev - cov kev tawm dag zog no tau paub rau peb ntawm tsev kawm ntawv. Lawv yog cov kis las yooj yim rau cov neeg pib tshiab thiab yuav tsum tau muab tso rau hauv qhov kev kawm tshwj xeeb.
Dhia hlua
Theej, Txawm dhia ob npaug ntawm txoj hlua yog kev qoj ib ce heev. Yog siv rau daim npav thaiv tsev. Txig ua haujlwm tawm ntawm qhov kev ua siab ntev thiab kev sib koom tes ntawm tag nrho cov kab mob. Yuav tsum siv tus pib xyaum ua haujlwm.
Nias Schwung
Barbell Shvung yog lub zog zoo tshaj plaws. Hais txog qhov hnyav. Ua haujlwm ntawm ob txhais ceg (calves, pob tw thiab ncej puab), lub ntsiab tseem ceeb yog tsom rau deltas thiab triceps. Pom zoo kom suav nrog hauv qhov kev pib kawm.
Plank
Lub plank zoo kawg nkaus ua haujlwm ntawm cov leeg ntawm cov xovxwm (cov haujlwm rau qhov xovxwm hauv lub gym thiab hauv tsev). Zoo meej rau kev ua haujlwm tom qab lub ntsiab workout raws li kev ua ntxiv los ntawm cov leeg khov.
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Lub sijhawm sib tham
Sit-ups lossis V sit-ups - tsa lub cev los ntawm qhov ua tau zoo (nyob rau V, tsa ob lub cev thiab txhais ceg los ntawm tib txoj haujlwm). Qhov txav ua haujlwm zoo rau abs thiab kev ua siab ntev dav dav.
© Flamingo cov duab - stock.adobe.com
Lub viav vias kettlebell
Muaj ntau ob peb hom kettlebell viav vias nyob rau hauv CrossFit, tab sis nws yog lub viav vias nrog ob txhais tes uas yog lub hauv paus rau kev suav nrog hauv kev pib xyaum ua. Lawv yog qhov zoo rau kev tso cov ceg, glutes, delts, rov qab cov leeg thiab cov tub ntxhais.
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Cardio
Thiab, ntawm chav kawm, cardio ce zoo li khiav, rowing, huab cua tsheb kauj vab yuav tsum muaj nyob rau hauv qhov kev kawm pib kev xyaum crossfit, nyob ntawm seb koj muaj hauv koj lub chaw ua si. Yog tias koj muaj txhua yam - zoo, koj yuav tsum tau hloov mus lwm qhov. Yog tsis li, mam li hloov ib qho nrog lwm tus.
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Complexes, lossis WOD (kev ua haujlwm hauv nruab hnub)
Yog li, peb tau kawm qhov kev ua qoj ib ce thiab tam sim no tau npaj mus rau hauv kev sib ntaus sib tua. Txoj haujlwm yog kom muab cov kev kawm sib txuas ua ke rau hauv cov kev qhia ua haujlwm, qhov thiaj li hu ua WOD (ua haujlwm sab nraud), kev kawm hnub. WOD nyob rau hauv CrossFit yog cov kev qoj ib ce, txwv nyob rau hauv lub sijhawm (lossis cov lej ntawm lub voj voog) thiab tsim nyob rau hauv xws li kev ua tau zoo kom tau txais kev ua kis las cov hom phiaj rau kev kawm, seb nws yuav tso lub zog pab pawg, ua haujlwm ntawm kev tiv thaiv siab, hloov tau lossis lub zog.
Rau cov pib kev sib tw ua kislas, nws raug nquahu kom siv cov kev npaj txhij txhua thiab cov haujlwm thiab tsis yog tsim lawv tus kheej. Nyob rau hauv txhua rooj plaub, kom txog rau thaum koj nkag siab meej txog lawv cov ntsiab lus thiab tuaj yeem kho koj cov kev pab cuam kom zoo li sai tau ntawm tus kheej rau koj tus kheej.
Kev cob qhia kev kawm rau ib hlis (4 lub lis piam ntawm 3 ntu)
Peb tau tsim peb qhov kev cob qhia crossfit rau cov pib tshiab raws cov ntsiab lus hauv qab no:
- Koj tsis tau koom nrog kev sib tw kis las ntev heev thiab koj xav tau sijhawm los yoog.
- Koj muaj sijhawm tau mus ntsib lub chaw dhia ua si nrog cov khoom siv ntaus kis las yooj yim. Yog tias koj tsis muaj lub sijhawm zoo li no, peb pom zoo cov ntaub ntawv hauv qab no: kev tawm dag zog kev ua haujlwm rau tus txiv neej ua haujlwm hauv tsev thiab crossfit tom tsev rau cov pojniam. Cov ntsiab lus no piav qhia txhua qhov ntawm cov kev qhia hauv tsev, nrog rau npaj cov haujlwm coj qhia.
- Nws yuav siv sij hawm koj li ib hlis kom rov zoo li qub. Yog li ntawd, qhov kev siv ntawm cov complexes yuav nce zuj zus.
Cov haujlwm tau muab faib ua ib as thiv nrog 3 hnub kawm thiab 4 hnub so. Peb pom zoo kom koj tsis txhob qhia kev tshaj lij thaum pib thiab ua raws lub sijhawm kom tsis txhob muaj kev raug mob los yog ua rau lub cev tsis zoo.
Nws raug nquahu tias koj yuav tsum kawm txheej txheem ntawm txhua yam kev tawm dag zog nrog koj tus kws qhia ua ntej ua txoj haujlwm. Qhov no tuaj yeem ua, piv txwv, ua ntej txhua lub lim tiam ntawm hnub dawb, kawm ua ntej txhua qhov kev txav uas yuav ua rau ntawm nws.
Lim tiam 1
Hauv thawj lub lis piam, cov neeg ncaws pob tuaj tshiab yuav tsum them nyiaj feem ntau yog kawm hauv Circuit Court thiab nqa cov leeg pob tw mus rau qhov chaw ua haujlwm.
| Hnub 1 | Peb muaj kev qhia ua haujlwm ntawm qhov ua haujlwm (crossfit workout) rau cov pib tshiab, txhawm rau maj mam pib hloov mus rau cov haujlwm tshiab. 5 feeb nyob rau hauv tag nrho:
Cov kev tawm dag zog yuav tsum tau ua nyob rau hauv kab tsis muaj kev so, nyob nruab nrab ntawm lub voj voog peb yuav cia kom luv. Yog tias koj tseem muaj lub zog, tom qab ntawd qhov kawg ntawm kev ua haujlwm, sawv hauv lub npas 2 zaug rau 45 feeb nrog lub pluaj li 20 feeb ntawm poob lawm. |
| Hnub 2 | So |
| Hnub 3 | Peb ua tib zoo pib ua haujlwm nrog thawj qhov kev hnyav hnyav. Thib 1 nyuaj - thaum pib ntawm txhua feeb peb ua deadlift, tom qab ntawd so tas ntawm feeb thiab thaum pib ntawm feeb tom qab peb ua lub thawv dhia. Tag nrho 4 puag ncig (8 feeb):
Tom qab ntawd, cov hauv qab no tos peb. Peb ua haujlwm 8 feeb ib yam nkaus:
|
| Hnub 4 | So |
| Hnub 5 | Peb txuas ntxiv kev cob qhia kev ua siab ntev - lub sijhawm no peb yuav ua qhov "Cindy" txoj haujlwm. Peb nqa tawm 18 feeb:
Ntawm qhov kawg ntawm workout - 2 daim phiaj rau 1 feeb nrog so so ntawm 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 2
Lub lim tiam thib ob rau cov neeg pib sib tw crossfit dav dav tsis txawv ntau ntawm thawj lub lim tiam hais txog kev thauj khoom, tab sis peb tuaj yeem twb pib kawm cov txheej txheem yooj yim nrog tes taw hnyav dawb.
| Hnub 1 | Kawm ua cov kev txav mus los kom raug. Peb ua 8 feeb:
Ntxiv rau 9 feeb:
|
| Hnub 2 | So |
| Hnub 3 | Peb ua haujlwm tau 21 feeb:
Thaum kawg - 3 planks rau 50 vib nas this nrog so so so li 20 vib nas this. |
| Hnub 4 | So |
| Hnub 5 | Hnub no yog peb hnub taw. Peb ua haujlwm li 10 feeb:
Peb ua 4 lub voj voog:
Tom qab ua tiav - plank 3 zaug rau 45 vib nas this nrog so so rau 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 3
Pib lub lim tiam no, lub nra yuav nce me ntsis, peb tseem kawm cov txheej txheem ntawm kev ua cov pib.
| Hnub 1 | Peb ua txhua lub zog hauv qab 7 zaug thaum pib ntawm txhua feeb. Thaum pib ntawm lub feeb thib 1 - shvungs-so, thaum pib feeb thib ob - dhia-so, thaum pib ntawm 3 feeb - cov kab ntawm ko taw-so, thaum pib ntawm 4 - shvungs, thiab lwm yam Tsuas yog 3 laps.
Thaum kawg peb tseem tos:
|
| Hnub 2 | So |
| Hnub 3 | Peb rov mus rau qhov pib qhov zoo. Peb ua haujlwm li 10 feeb:
3 hloov:
Tom qab cov nyom - peb ua qhov bar 3 zaug rau 1 feeb nrog so 30-thib ob. |
| Hnub 4 | So |
| Hnub 5 | Qhov kawg ntawm lub asthiv peb yuav muaj ib txoj "Helen" (5 puag ncig ib zaug):
Ntawm qhov kawg ntawm txoj - 3 zaug ntawm qhov bar rau 1 feeb nrog so so ntawm 20 vib nas this. |
| Hnub 6 | So |
| Hnub 7 | So |
Lim tiam 4
Pib lub lim tiam no, koj tuaj yeem sim ua tiav cov kev qhia tag nrho nyob rau hauv cov nqe lus ntawm lub nra. Lub lim tiam tseem muaj tag nrho ntawm qhov chaw ua haujlwm tsis zoo rau cov pib tshiab, tab sis nyob rau ntawm ib qho li niaj zaus.
| Hnub 1 | Niaj hnub no peb tab tom ua haujlwm 25 feeb. Hauv paus - 5 feeb ntawm lub nkoj nyob ntawm qhov nrawm. Tom qab ntawd:
Tom qab cov nyom - 4 zaug ntawm bar rau 60 vib nas this nrog so so rau 20 vib nas this. |
| Hnub 2 | So |
| Hnub 3 | Ua ntej, ua cov hauv qab no:
Tom qab ntawd peb ua cov complex - 10 feeb:
|
| Hnub 4 | So |
| Hnub 5 | Peb yuav ua kev zoo siab rau hnub kawg ntawm peb txoj haujlwm nrog rau "Murph" complex (ib qho me ntsis sau rau cov neeg pib). Ua ntej koj pib, thov ceeb toom:
Peb yuav tsum ua dab tsi:
Ntawm daim ntawv sau cia no, peb cov phiaj xwm yuav los xaus! |
| Hnub 6 | So |
| Hnub 7 | So |
Tom qab ib hlis, koj yuav tsum yoog raws hom thiab cov kab ke kev cob qhia crossfit, suav nrog kev coj tus so. Yog tias txhua yam tsis ua li cas - koj xav zoo, koj muaj sijhawm ua haujlwm nyuaj thiab so kom txaus, tom qab ntawv nws yog lub sijhawm los txuas ntxiv cov kev pab cuam thiab teev koj cov ua tiav. Ntawm peb lub xaib koj kuj tseem tuaj yeem nrhiav lwm cov kev pabcuam rau cov neeg ncaws pob paub ntau dua ntxiv, nrog rau xaiv cov WOD uas haum rau koj.
Koj puas nyiam cov khoom siv? Qhia rau koj cov phooj ywg. Tseem muaj lus nug? Txais tos hauv cov lus.
