Can CrossFit Workout txhawb kev poob phaus rau poj niam ncaws pob? Kev ua haujlwm qoj ib ce muaj zog tuaj yeem pab koj daim duab ua npau suav, ua kom lub zog thiab thev taus. Niaj hnub no peb yuav txheeb xyuas cov ntsiab lus tseem ceeb thiab cov yam ntxwv ntawm lub system no, cov kev tawm dag zog tseem ceeb rau cov rog rog, thiab tseem npaj ob peb hom CrossFit kev cob qhia rau cov menyuam ntxhais: ob leeg pib thiab twb paub txog cov neeg ncaws pob uas xav poob phaus.
Ua ntej peb ua ncaj qha rau kev soj ntsuam ntawm cov nyom, peb yuav soj ntsuam cov hauv paus ntsiab lus cuam tshuam nrog crossfit thiab poob phaus hauv txoj ntsiab cai.
Vim li cas kev xyaum ua crossfit zoo dua rau qhov poob phaus?
Vim li cas qhov kev qhia zoo no yuav ua haujlwm rau cov menyuam ntxhais uas xav poob phaus? Yuav ua li cas lawv thiaj zoo dua piv rau, hais, ib txwm cardio? Cia peb paub tseeb.
Ntau yam complexes thiab ce
Koj yeej tsis tau rov ua tib qho qub los ntawm kev ua kom tiav rau kev tawm. Thiab cov neeg uas tau dhau los ntawm qhov no nkag siab tias nws tsis yooj yim tsis pib, thiab tsis rhuav tshem qhov chaw hauv cov txheej txheem. Thaum los ntawm lub lis piam mus rau lub lim tiam koj ua ib qho nyuaj, tom qab ntawd tsis ntev yuav muaj ib hnub nws yuav los thaum nws tau nkees “zoo li iab iab”.
Kev cob qhia Crossfit, ntawm qhov tod tes, yog txhua yam lom zem, tshwj xeeb tshaj yog kev cob qhia pab pawg. Koj tsis paub tias koj tus kws qhia tawm hnub twg. Thiab yog tias koj tab tom npaj ib qho kev pab rau koj tus kheej, tom qab ntawd koj tuaj yeem hloov ua lwm yam kev tawm dag zog, hloov lawv nrog cov zoo sib xws, vim tias muaj qhov xaiv loj hauv CrossFit.
Lub cev yuav zoo nkauj
CrossFit sib txuas ua ke aerobic thiab lub zog ua haujlwm. Ua tsaug rau tom kawg, koj cov leeg yuav ib txwm zoo. Tom qab tag nrho, koj tuaj yeem poob cov roj ntau hauv ntau txoj kev, thiab cov txiaj ntsig yuav txawv. Yog tias koj tsis ua lub zog ua haujlwm thiab tsuas yog ua cardio, tom qab ntawd lub cev yuav zoo siab kom tshem tawm cov leeg tsis tsim nyog, thaum kawg, txawm hais tias koj yuav poob ceeb thawj, koj yuav zoo li tsis zoo li yav dhau los. Koj yuav tsum mob siab rau kom tsis txhob poob phaus, vim tias thaum poob ceeb thawj, lub cev ua rau lub cev tsis yog tsuas rog, tab sis kuj yog dej thiab cov leeg. Tias yog vim li cas qhov taw qhia tseem ceeb ntawm kev ua tiav rog yog kev ntsuas thiab tsos.
Tsis tas li ntawd, ntxiv rau qhov tshwm sim sab nraud, koj lub cev tom qab kev cob qhia crossfit yuav muaj kev noj qab haus huv - cov txheej txheem hauv lub cev, cov metabolism yuav ua kom nrawm, koj yuav noj zoo thiab pw tsaug zog zoo.
© puhhha - stock.adobe.com
Muaj pes tsawg calories yuav hlawv?
Qhov nruab nrab ntawm cov calorie hlawv roj hauv CrossFit kev tshaj tawm yog 12-16 kcal ib feeb rau cov ntxhais. Nrog rau kev ua haujlwm ntawm 40-45 feeb, nws hloov tawm 600-700 ib ntu. Qee qhov xwm txheej yuav pab koj hlawv ntau txog 1000 calories tauj ib zaug. Tsis phem, huh?
Cov cai tseem ceeb rau kev ua kom rog rog
Cov kev tawm dag zog yog kev tawm dag zog, tab sis peb yuav tsum tsis txhob hnov qab txog ob lwm lub hauv paus ntsiab lus ntawm kev tsim kho lub cev. Ntawm chav kawm, qhov no yog khoom noj khoom haus thiab rov qab (so).
Tsis txhob mloog yog tias qee tus qhia koj tias, lawv hais tias, ua CrossFit thiab noj txhua yam - txhua yam yuav hlawv tawm. Nrog rau qhov ua kom tsis muaj calories ntau, nws tsis tuaj yeem ua kom yuag poob.
Noj qab nyob zoo
Tau kawg, lub ncauj lus ntawm kev noj zaub mov zoo thaum ua CrossFit rau cov menyuam ntxhais uas xav kom poob ceeb thawj yog cov ncauj lus cais thiab voluminous heev. Cia mus ntawm thesis:
- Qhov tseem ceeb tshaj plaws yog qhov kev cuam tshuam ntawm cov calories txhua hnub... Laij koj tus nqi txhua hnub uas siv cov qauv tshwj xeeb. Tom qab ntawv rho 15-20% los ntawm nws thiab koj yuav tau txais cov calories rau qhov poob phaus. Nws tsis tuaj yeem ua qhov txiav tawm, cov kev ua haujlwm yuav tsawg dua.
- Txo koj cov khoom noj muaj calorie kom tsawg dua li koj kev noj zaub mov kom tsawg. Tsis tas yuav tsum muaj kev nrawm nrawm rau hauv kev cob qhia lossis kev noj haus. Piv txwv, yog tias koj noj 2500 calories, thiab tam sim no koj yuav tsum hloov mus rau 1500, ua nws hauv 2-3 theem (txhua lub lim tiam), thiab tsis txhob txiav tawm tam sim ntawd txiav tawm ntawm 1000 calories.
- Teem cov khoom noj kom zoo - ib qho me me, tab sis ntau zaus hauv ib hnub. Zoo 5 zaug nyob rau ib hnub. Tab sis tsawg kawg peb! Noj tom qab 18 tsis yog tsuas yog ua tau, tab sis kuj tsim nyog.
- Taug qab saib koj noj zaub mov dab tsi thaum lub sijhawm. Hauv thawj ib nrab ntawm lub hnub, carbohydrates yuav tsum yeej, nyob rau hauv lub thib ob, cov protein. Qhov kev xav tau no yog nyob ntawm yeem, tab sis xav ua kom tiav. Qhov tseeb yog tias nrog kev noj zaub mov kom tsis rog txhua hnub, koj yuav poob phaus rau qee kis, txawm hais tias koj noj carbohydrates thaum tsaus ntuj. Tab sis qhov no, koj yuav tsuas yog muaj lub zog me me rau kev ua haujlwm / kawm thiab, qhov tseem ceeb tshaj plaws, rau kev cob qhia. Qhov no yog vim li cas cov nyom carbohydrates tau noj zoo tshaj plaws thaum sawv ntxov thiab ob peb teev ua ntej kev tawm dag zog. Yog tias tsis muaj dab tsi hauv koj thaum sawv ntxov, nws tsis ua li cas. Qhov no tsuas yog kev pom zoo xwb, tsis yog kev cai lij choj ironclad.
- Cov khoom noj muaj txiaj ntsig zoo. Kev noj haus yuav tsum muaj qhov sib luag thiab suav nrog txhua yam koj xav tau - tsiaj cov tsiaj (1.5-2 g ib kg ntawm lub cev qhov hnyav), cov khoom noj ua ke (carbohydrates) hnyav (1-2 g ib kg ntawm lub cev hnyav), cov rog tsis qab (0.8-1 g ib kg ntawm lub cev hnyav), fiber , vitamins, etc. Tsis txhob hnov qab haus dej huv - txog 33-35 ml ib kg ntawm lub cev qhov hnyav ib hnub.
Rov qab
Cia peb rov qab ua kis las. Ntxiv rau kev cob qhia zoo thiab kev noj zaub mov zoo Nws tseem ceeb heev kom koj lub cev rov zoo... Hnov koj lub cev - tsis tas yuav tsav koj tus kheej zoo li ib qho kev sib tw nrog koj lub zog kawg. Lub cev sib luag ntawm kev tawm dag zog thiab so kom txaus:
- Rau cov kis las ncaws pob, peb pom zoo qhia 3-4 zaug hauv ib lub lim tiam.
- Rau cov pib - 2-3 zaug yuav txaus. Nrog ob ntu, koj tuaj yeem pib thiab cob qhia zoo li qhov no tsawg kawg thawj lub hlis, thiab tom qab ntawd hloov mus rau 3 kev ua haujlwm hauv ib lub lis piam - txhua lwm hnub.
Pw tsaug zog tseem ceeb heev - tsawg kawg 8 teev hauv ib hnub.
Cov phiaj xwm kev cob qhia
Peb tau npaj ob qhov kev kawm theem pib rau ib hlis rau koj. Ib qho ntawm qhov kev xam ntawm cov chav kawm uas tsis muaj chav dhia ua si, qhov thib ob hauv nws.
Nco ntsoov tias txhua qhov kev qhia ntawm crossfit yog tsim raws li cov qauv hauv qab no:
- Ua kom sov li 5-10 feeb (tsis quav ntsej nws thiaj li tsis raug mob).
- Qhov kev kawm loj rau 15-60 feeb.
- Maj mam txias thiab ncab rau 5-10 feeb.
Ib qho zoo tshaj plaws ntawm cov kab mob hauv lub cev nyhav ntawm lub cev ua rau cov menyuam ntxhais tau nthuav tawm hauv cov yeeb yaj kiab hauv qab no:
Qhov kev pab cuam tsis muaj cov khoom siv kis las rau cov ntxhais
Thawj qhov kev cob qhia crossfit rau qhov hnyav poob yog tsim rau ib hlis, tuaj yeem ua nyob txhua qhov chaw, vim nws tsis tas yuav siv cov khoom siv hlau. Nov yog cov kev qhia kom ib ce tawm yooj yim nrog rau kev qhia txog koj tus kheej lub cev nyhav, nrog lub luag haujlwm hnub so, uas yog qhov tshwj xeeb rau kev qhia ua haujlwm tsom rau kev tswj lub cev kom zoo rau lub cev.
Xim: yuav tsum tsis muaj kev so ntawm kev rov ua dua, lossis nws yuav tsum yog qhov tsawg!
Lim tiam 1:
| Hnub 1 | Koj yuav tsum ua kom tiav qhov ntau kawg ntawm cov laps hauv 15 feeb:
|
| Hnub 2 | Kev Ua Si |
| Hnub 3 | Koj yuav tsum ua kom tiav qhov ntau kawg ntawm cov laps hauv 15 feeb:
|
| Hnub 4 | Kev Ua Si |
| Hnub 5 | Koj yuav tsum ua kom tiav qhov ntau kawg ntawm cov laps hauv 15 feeb:
|
| Hnub 6 | Kev Ua Si |
| Hnub 7 | Kev Ua Si |
Lim tiam 2, 3, thiab 4: Rov qoj ib ce nrog 5 feeb ntau tag nrho cov sijhawm txhua lub lim tiam. Ntawd yog, hauv lub asthiv thib 4, koj yuav tsum ua qhov kev qoj ib ce kom ntev li 30 feeb.
Qhov kev kawm Gym rau cov ntxhais
Qhov kev kawm thib ob rau ib hlis yog tsim nyog rau cov menyuam ntxhais qoj ib ce thiab xav kom poob phaus. Rau qhov ua tau zoo, lub teeb hnyav thiab lub zog tshwj xeeb yog siv.
Lim tiam 1:
| Hnub 1 | Koj yuav tsum ua kom tiav 3 lub voj voog:
|
| Hnub 2 | Kev Ua Si |
| Hnub 3 | Koj yuav tsum ua kom tiav 3 lub voj voog:
|
| Hnub 4 | Kev Ua Si |
| Hnub 5 | Koj yuav tsum ua kom tiav 3 lub voj voog:
|
| Hnub 6 | Kev Ua Si |
| Hnub 7 | Kev Ua Si |
Lim tiam 2, 3 thiab 4: Nws raug nquahu kom rov ua cov nyom nrog cov voj voog nce ntxiv, ntxiv ib qho txhua lub lim tiam. Cov kev xaiv ntawm kev ntxiv cov naj npawb ntawm qhov rov ua dua ntawm txhua qhov kev qoj ib ce raws li kev muaj txiaj ntsig zoo raug tso cai.
Cov txheej txheem nyuaj no yog tsim nyog rau cov menyuam ntxhais uas muaj qib nkag thiab tsis tas yuav tsum tau kawm ua lub cev ua ntej. Tab sis tom qab ib hlis yuav muaj ib qho pom tau tias qhov hnyav thiab qhov hnyav hauv nruab nrab (qhov tseeb, yuav tsum ua raws li cov cai ntawm khoom noj khoom haus). Cov kev cob qhia txuas ntxiv yuav tsum tau ntxiv cov kev tawm dag zog tshiab thiab cov kev thauj khoom tsawg zuj zus. Crossfit poob phaus tuaj yeem sib txawv, tsis yog txhua yam ua rau cardio - tsis txhob hnov qab txog kev sib xyaw ntawm ob qho kev tawm dag zog thiab kev hnyav.
© alfa27 - stock.adobe.com
Kev txheeb xyuas ntawm cov menyuam ntxhais txog crossfit workouts rau ua kom yuag
Nyob zoo cov menyuam ntxhais, tawm koj cov lus tawm tswv yim ntawm CrossFit lub cev yuag poob haujlwm ntawm no - peb yuav sau qhov zoo tshaj plaws ntawm lawv thiab ntxiv rau cov khoom siv kom txhua tus uas nyuam qhuav txiav txim siab seb lawv yuav sim lawv tus kheej rau hauv CrossFit lossis tsis xaiv qhov yog. Pab rau kev txhim kho hauv zej zog crossfit!
