Crossfit nyob hauv tsev rau tus txiv neej: kev tawm dag zog thiab kev tawm dag zog * Hla ntshav

Cov phiaj xwm kev cob qhia

26K 1 09.11.2016 (kho dua zaum kawg: 26.06.2019)

Muaj qee lub sijhawm thaum crossfit hauv tsev yog lub sijhawm tsuas yog rau tus txiv neej koom nrog qhov kev ua kis las no. Nyob rau tib lub sijhawm, muaj qhov kev xav tau zoo thiab kev txhawb siab rau kev ua haujlwm siab, tab sis nws nyuaj rau nws tus kheej sib npaug ntawm qhov kev kawm ua haujlwm tau zoo - coj mus rau hauv tus account txaus rau txhua cov leeg mob, los npaj tus naj npawb ntawm txoj kev ua, rov ua dua thiab hnub so. Tab sis nws tau ntev tau paub tias lub hom phiaj ua tiav meej meej thiab lub hom phiaj nkag siab tau yog tus yuam sij rau txoj kev vam meej hauv txhua qhov kev sim ua.

Peb tau npaj rau koj qhov kev qhia dav dav ntawm cov kev tawm dag zog uas zoo tshaj plaws thiab qhov kev ua haujlwm hauv tsev ntawm qhov chaw ua haujlwm hauv tsev.

Koj xav tau cov khoom siv dab tsi rau kev cob qhia?

Thawj qhov uas yuav tau xav txog ua ntej pib kawm ntawv yog dab tsi koj yuav xav tau rau lawv? Txiav txim siab qhov teeb meem los ntawm ob qhov kev xam pom - yuav tsum muaj thiab tsim nyog cov cuab yeej qhia paub thiab khoom siv:

Yuav tsum tau

Ntshaw

Kev hnyav - nyiam 2 lub pob tawg lossis duav lossis lub kettlebell (tob 2) nrog qhov hnyav haum rau koj.
Dhia hlua lossis caij tsheb kauj vab - peb yuav xav tau qoj ib ce, tab sis txij li txoj hlua muaj ntau pheej yig dua thiab siv sijhawm tsawg dua qhov chaw, ces peb xaiv nws.

Cov khaub ncaws ua si. Txawm hais tias qhov tseeb koj tsis nyob hauv lub chaw ua si thiab koj tsis tuaj yeem txhawj txog koj qhov tsos - khaub ncaws tseem yog ib feem tseem ceeb ntawm koj qhov kev tawm dag zog. Nws yuav tsum tsis txhob txwv kev txav, txav ceev thiab tsis pub lub cev ua pa.
Mat. Rau lub plab ua si, koj yuav tsum tau.
Lub tsev kab rov tav lossis txoj hauv kev los xyaum tawm ntawm txoj kev ntawm nws. Txawm hais tias kab rov tav txoj kab sib txuas ua ib qho cuab yeej rau qhov tsawg kawg ntawm kev tawm dag zog, rub tawm ntawm nws yog xyaum ua lub cev tsis ua haujlwm.
Lub thawv ruaj khov lossis lwm qib thiab khov ntawm "toj" rau kev dhia mus rau nws.

Theem pib crossfit ce rau workouts hauv tsev

Ntawm no peb yuav rhuav tshem cov kev qhia tawm dag zog uas yuav muaj txiaj ntsig zoo rau cov txiv neej thaum siv lawv cov kev kawm qhia tom tsev. Peb yuav tsis nyob ntawm lawv txhua tus kom ntev - yog tias koj muaj lus nug txog ib qho ntawm lawv, koj tuaj yeem paub koj tus kheej nrog kev tawm dag zog hauv cov khoom siv txawv rau nws.

Burpee. Qhov kev tawm dag zog uas tau ua dhau los, tej zaum, zoo li txhais tau nrog CrossFit. Nws yog qhov yuav tsum tau muaj nyob hauv ib qhov kev pabcuam tawm hauv tsev rau tus txiv neej.
© logo3in1 - stock.adobe.com
Cov phau ntawv me, lossis V-shaped sit-ups. Kev tawm dag zog rau qhov qis thiab qis dua tib lub sijhawm.
© alfexe - stock.adobe.com
Zaum nrog thiab tsis hnyav. Yog tias koj tsis muaj qhov hnyav lossis dumbbells, koj tuaj yeem siv lub hnab ev ntawv hnyav. Cov kev xaiv zoo rau zaum-sawv uas tsis muaj qhov hnyav txhua - nrog dhia thiab tawm ntawm ib ceg.

© Makatserchyk - stock.adobe.com
Lub ntsws. Lawv tuaj yeem ua nrog thiab tsis hnyav. Lawv tso zoo rau cov ceg thiab lub cev nqaij muaj zog.
© Paul - stock.adobe.com
Classic rub tawm. Ib qho ntawm cov tseem ceeb thiab tseem ceeb tshaj plaws kev ua qoj ib ce - tsis muaj nws, nws yuav nyuaj heev kom tsim tau ib qho kev ua tau zoo tiag tiag rau lub tsev.
Tej Pob Tsuas. Tsis tas li ib qho ntawm cov tseem ceeb tshaj plaws kev siv dag zog, indispensable rau tus txiv neej. Hauv siab, triceps, pem hauv ntej deltas ua haujlwm.
Plank. Ib ce muaj zog heev, nws siv ntau pawg leeg, qhov tseem ceeb yog qhov abs thiab core leeg.
© muaj hmoo - stock.adobe.com
"Nkoj". Ib qho hloov pauv hyperextension nyob hauv tsev. Nws yog ua rau dag ntawm lub plab.

Cov cai tseem ceeb ntawm kev cob qhia crossfit

Tom ntej no, peb yuav tham txog txoj cai tseem ceeb tshaj plaws ntawm kev cob qhia crossfit, uas siv tau rau txhua tus, tsis yog tus txiv neej:

Nco ntsoov sov ob leeg ob leeg txha thiab pob qij txha. Tsis txhob ua tub nkeeg, siv sijhawm 3-4 feeb yuav cawm koj ntawm qhov raug mob.
Cov haujlwm qoj ib ce sib cais tau muab faib ua cov txheej txheem nyias nyias (raws li txoj cai, 1-2 txoj haujlwm tsim nyob rau hauv ib zaj lus qhia). Yog li, sim tsis txhob so thaum ua cov complex. Tab sis koj tuaj yeem siv sijhawm so ntev li 2-5 feeb ntawm lawv. Tseem ceeb: yog tias koj yog tus pib thiab koj lub cev tseem tsis tau yoog raws li txoj kev siv loj, yuav tsum ceev faj thiab nce lub thawb zuj zus ntawm ntu rau ntu.
Tsis txhob qoj ib ce rau ntawm lub plab lossis tag nrho lub plab. 2-3 teev (nyob ntawm koj cov metabolism) ua ntej kev cob qhia, nco ntsoov kom cov khoom noj protein-carbohydrate (carbohydrates yuav tsum yog cov nyom - buckwheat, piv txwv). Ua haujlwm los ua haujlwm ntawm lub plab khoob, cia tom qab 10-15 feeb ntawm kev kawm, koj tuaj yeem hnov ib qho kev ua tiav.
So ntawm kev sib tw. Tsuas yog cov kws ncaws pob uas muaj lub siab zoo rau lawv lub cev tuaj yeem ua cov nyom ntshav nruab nrog txhua hnub. Hom li qub - 1 hnub kev kawm, 1 hnub so.
Ua raws li koj cov kev tawm dag zog. Zoo dua los ua nws nrog qhov hnyav tsawg dua li muaj qhov hnyav dua, tab sis thaum random.
Nws raug nquahu kom txias txog qhov kawg ntawm kev tawm dag zog (ncab, qoj ib ce, rov qab qoj ib ce, lub teeb cardio, thiab lwm yam). Nws yuav zoo li tias qhov no tsis yog tus txiv neej ua lag luam - koj hais, tab sis tsis muaj. Ntu ntawm kev muaj no yog qhov tseem ceeb heev rau txiv neej thiab poj niam.

Kev ua kom sov zoo ua ntej kev cob qhia rau cov txiv neej los ntawm "Borodach":

Crossfit kev cob qhia cov txiv neej hauv tsev

Peb tau npaj rau koj ob peb txoj kev qhia zoo rau cov txiv neej rau txawv sijhawm. Txhua tus ntawm lawv muaj sib koom ua ke los ntawm qhov tseeb tias lawv haum rau kev coj ua tom tsev. Muaj 2 lub program nyob rau tag nrho:

Yog tias koj raug txwv hauv cov khoom siv kis las, tom qab ntawd koj tsis muaj cov khoom siv kis las los ntawm cov npe saum toj no (tsis txawm yog kettlebells thiab dumbbells).
Qhov kev kawm cob qhia nrog txhua cov cuab yeej tsim nyog - kab rov tav bar, lub thawv, lub pob muag, thiab lwm yam.

Saib xyuas! Yog tias koj xav kom ua tiav cov kev ua kis las hnyav hauv CrossFit, nws tseem yog ib qho tseem ceeb rau khaws cov khoom siv - tsawg kawg yog kab rov tav thiab hnyav!

Txoj kev kawm qhia xov tooj 1 (tsis muaj khoom siv kis las)

Thawj qhov kev cob qhia rau txiv neej nyob hauv tsev tsis muaj cov cuab yeej tshwj xeeb.

Lim tiam 1 thiab 3

Teem cov hoob kawm rau lub asthiv 1 thiab 3. Nco ntsoov soj ntsuam koj qhov kev nce qib - zoo dua hauv ntau qhov chaw uas koj yuav tsum ua ntau cov puag ncig, zoo dua, sim nce cov lej ntawm ib lub lis piam mus rau ib lim tiam.

Hnub 1	Peb ua haujlwm tau 16 feeb (1 ce hloov txhua feeb, uas yog, 8 feeb txhua): zaum-sawv nrog dhia tawm - 10 zaug; burpee - 10 zaug. So 2 feeb. Qhov ntau cov khoom siv hauv 10 feeb, qhov zoo dua: sib nias - 10 zaug; lub ntsws - 10 zaug rau ib txhais ceg. Qhov kawg ntawm txoj kev, peb ua qhov bar 4 zaug rau 1 feeb nrog ntu ntawm 20 vib nas this rau so.
Hnub 2	Kev Ua Si
Hnub 3	Circuit Court workout 30 feeb yam tsis muaj so (cov puag ncig ntau, zoo dua): burpee - 7 zaug; nkoj - 10 zaug; V zaum-ib ce - 10 zaug; kev sib thawb tawm hauv pem teb - 10 zaug.
Hnub 4	Kev Ua Si
Hnub 5	Peb ua haujlwm li 12 feeb (ntau qhov ntau, qhov zoo dua): sib zog nrog txhais ceg ntawm cov rooj zaum lossis lwm qhov nce - 7 zaug; dhia tawm taub-tsuav - 10 zaug. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): burpee - 10 zaug; zaum-ib zaug - 15 zaug. Qhov kawg ntawm txoj kev, peb ua qhov bar 4 zaug rau 1 feeb nrog ntu ntawm 20 vib nas this rau so.
Hnub 6	Kev Ua Si
Hnub 7	Kev Ua Si

Lim tiam 2 thiab 4

Peb ua cov txheej txheem hauv qab no twb tau nyob hauv 2 thiab 4 lub lim tiam ntawm peb qhov program:

Hnub 1	Peb ua haujlwm tau 16 feeb (hloov 1 ce ib feeb, uas yog, 8 feeb rau txhua tus): zaum-sawv ntawm ib txhais ceg - 7 zaug rau txhua tus; lub ntsws nrog dhia (tom qab txhua tus pw rau ntawm ib txhais ceg, dhia nrog qhov hloov ntawm chaw mus pw rau lwm ceg) - 7 zaug rau ntawm ib sab ceg. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): burpee - 10 zaug; plank - 60 vib nas this.
Hnub 2	Kev Ua Si
Hnub 3	Peb ua haujlwm li 30 feeb (kev qhia ncig): V zaum-ib ce - 15 zaug; nkoj - 10 zaug; plank - 60 vib nas this; burpee - 10 zaug.
Hnub 4	Kev Ua Si
Hnub 5	Peb ua haujlwm kom txog thaum ua tiav tag nrho cov nyom - peb tsom rau 40-60 feeb: burpees - 30 zaug; lub ntsws - 50 npaug ntawm txhua ceg; sib nias - 100 zaug; zaum-sawv (tsis hnyav thiab tsis dhia) - 200 zaug; sit-ups - 50 lub sijhawm.
Hnub 6	Kev Ua Si
Hnub 7	Kev Ua Si

Cov haujlwm pabcuam ua haujlwm hauv tsev # 2

Txav mus rau hauv ib qho kev ua tiav kev ua haujlwm hauv tsev crossfit. Lub sijhawm no nrog cov khoom siv kis las.

Lim tiam 1 thiab 3

Hnub 1	Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): kev rub kom txawv - 7 zaug; dumbbell thrusters - 10 zaug. So 2 feeb. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): zaum tob tob nrog dumbbells - 10 zaug; dhia rau ntawm lub thawv - 10 zaug.
Hnub 2	Kev Ua Si
Hnub 3	Peb ua haujlwm li 12 feeb (hloov 1 ce ib feeb, uas yog, 6 feeb rau txhua tus): dumbbell lub rooj zaum nias dag ntawm lub rooj ntev zaum (yog tias muaj) lossis hauv pem teb nrog qhov nce hauv qhov hnyav, txhua txoj hauv kev txuas ntxiv (2 kawg txuas tsis muaj qhov nce nrog qhov hnyav tshaj plaws rau koj) - 10 zaug; kev sib thawb tawm hauv pem teb - 10 zaug. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): ceg tsa ceg rau qhov bar - 10 zaug; hlua - 50 zaug (15, yog koj paub yuav ua ob npaug).
Hnub 4	Kev Ua Si
Hnub 5	Nws yog lub sij hawm noj me ntsis. Peb yuav ua qhov "Murph" txoj hauv kev txhais lus hauv tsev thiab luv luv. Peb ua haujlwm kom txog thaum ua tiav tag nrho cov nyom - peb tsom rau 40-60 feeb: dhia hlua - 200 zaug (los yog 75 ob zaug); rub tawm-pib - 75 zaug; sib nias - 100 zaug; zaum-sawv 200; dhia hlua - 200 zaug (lossis 75 ntau ob).
Hnub 6	Kev Ua Si
Hnub 7	Kev Ua Si

Lim tiam 2 thiab 4

Hnub 1	Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): viav vias nrog kettlebell (lossis dumbbells) - 10 zaug; raug tshem tawm xovxwm nrog dumbbells - 7 zaug. So 5 feeb. Peb ua haujlwm li 10 feeb (ntau qhov ntau, qhov zoo dua): zaum tob tob nrog dumbbells - 10 zaug; burpee - 10 zaug.
Hnub 2	Kev Ua Si
Hnub 3	Peb ua haujlwm li 12 feeb (hloov 1 ce ib feeb, uas yog, 6 feeb rau txhua tus): lub ntsws nrog dumbbells - 10 zaug; burpee - 10 zaug. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): zaum-ib zaug - 10 zaug; hlua - 50 zaug (15, yog koj paub yuav ua ob npaug).
Hnub 4	Kev Ua Si
Hnub 5	Peb ua haujlwm li 12 feeb (hloov 1 ce ib feeb, uas yog, 6 feeb rau txhua tus): 7 nruj rub tawm; 10 jumps rau ib lub thawv. Peb ua haujlwm li 15 feeb (ntau qhov ntau, qhov zoo dua): dumbbell khiav tawm hauv pem teb - 5 zaug nrog txhua sab tes; nqa ob txhais taw mus rau kab rov tav - 6 npaug; 10 lub laub.
Hnub 6	Kev Ua Si
Hnub 7	Kev Ua Si

Nyob rau yav tom ntej, koj tuaj yeem nce qhov kev siv ntawm cov kev pab cuam no - nce hnyav rau kev ua haujlwm, cov lej rov ua dua thiab lub voj voos. Qhov loj tshaj plaws yog kom tsis txhob overdo nws thiab tsis tsav koj tus kheej mus rau hauv overtraining. Koj tuaj yeem ua cov WOD ntau nyuaj los ntawm cov uas haum koj ntawd yog muaj khoom siv.

Qhia tawm piv txwv ntawm koj qhov kev cob qhia thiab txoj kev vam meej! Yog tias koj nyiam cov khoom siv, tsis txhob yig qhia koj cov phooj ywg txog nws. Tseem muaj lus nug? Txais tos hauv cov lus.

daim ntawv qhia hnub ntawm cov txheej xwm

tag nrho cov xwm txheej 66