3 crossfit kurovedza kwevatangi

Zvemukati

• Crossfit kudzidziswa kwevanotanga
• 1. Burpee
• 2. Kugara-pasi
• 3. Chikwere
• Zvakanakira Kudzidziswa kweCrossfit

Crossfit anotanga kurovedza muviri anokubatsira iwe kugadzirisa ako mamiriro uye kudzidza zvimwe zvekutanga mafambiro, ayo anozodiwa nekufamba kwenguva mune akawanda maekisesaizi. Nekudaro, iyi inzira huru yekusimbisa mimwe mhasuru uye kudzivirira kukuvara mukuremerwa kwakanyanya kwekurovedza muviri, semuenzaniso.

Muchinjikwa kurovedzwa uko kunovavarira kusimudzira kugona kwemuviri kuburikidza nemaekisheni anotevedzera mafambiro ezuva nezuva, uchishandisa huremu hwemuviri uye zvimwe zvishandiso zvakaita semabhawa, tambo, mabhora emishonga, mabhandi erabha uye mhete. Rudzi urwu rwekudzidzira runoita tsandanyama dzinoverengeka, majoini uye tendon, zvichibatsira kurasikirwa nemafuta, toni mhasuru uye kukudziridza simba uye kushanduka

Vanhu vese vanogona kuita crossfit, sezvo iwo madhiri ekuda anogona kuchinjiswa zvinoenderana nekwaniso yemunhu wega wega, asi zvakakosha kuti ubvunze chiremba usati watanga chero mhando nyowani yekurovedza muviri.

Crossfit kudzidziswa kwevanotanga

Kudzidziswa kweCrossfit kunowanzo kuve kushoma kurovedza, kusiyanisa pakati pemaminetsi makumi maviri kusvika makumi mana, asi iri yakasimba uye inochinjika, nekuti munhu anogona kugadzirisa kudzidziswa kune kugona kwavo, achiwedzera kana kudzikisa huwandu hwekudzokorora kwechiitiko chimwe nechimwe kana mizhinji yemidziyo iwe unoshandisa.

1. Burpee

O burpee iko kuita kwakareruka kunoshanda muviri wese uye hakudi kushandiswa kwechinhu uye, nekudaro, kunogona kuitwa chero kupi. Munguva ye burpee, inoshandisa musana, chipfuva, makumbo, maoko uye garo, panguva imwe chete, zvichibatsira kurasikirwa nemafuta uye huremu, sezvo zvichida simba rakakura rekushandisa.

Saka, kuti uite chiitwa ichi unofanirwa:

1. Simuka: tsoka dzinofanira kuchengetwa dzakabatana nemapfudzi;
2. Dzikisa muviri pasi: kukanda tsoka kumashure uye kutora muviri kuenda pasi, kutsigira maoko;
3. Ramba uri munzvimbo yeplank: kubata chipfuva uye zvidya pasi;
4. Simuka: kwira mudenga, uchisunda nemaoko ako uye nekumira, kutora kusvetuka kudiki uye kutambanudza maoko ako.

Ipapo, iwe unofanirwa kudzokorora mafambiro aya nguva zhinji pazvinenge zvakakodzera, kuti uite pakati pe8 kusvika 12 burpees. Izvo zvakakosha kuyedza kuramba uchifamba panguva yekuitwa kweiyo burpees kuitira kuti mhedzisiro ikurumidze kuwanikwa.

2. Kugara-pasi

Kuita muviri, kanagara, chiito chikuru chekuita dumbu uye nekutaurisa tsandanyama dzemudumbu, uye kuita chiitwa ichi nenzira kwayo unofanirwa:

1. Nhema pasi: munhu anofanira kusendamira kumashure uye kukotamisa mabvi, achizorora tsoka dzavo pasi;
2. Simudza musana wako: zvinodikanwa kusimudza trunk yakanangana nemabvi uye kudzikisa trunk kusvikira kumashure kwemapfudzi abata pasi.

Panguva yechiitwa ichi munhu anogona kuyambuka maoko ari padhuze nehunde, kana kutevera kufamba kwetiroko nemaoko achiimisa.

3. Chikwere

Iyo squat, inozivikanwawo se squat, chiitwa chakazara kwazvo, sezvo ichiita zvidya zvako, dumbu, musana uye bundu panguva imwe chete. Kuziva maitiro ekuita squat nenzira kwayo kwakakosha sezvo kuchikubatsira kudzikira huremu, taura tsandanyama dzose uye wedzera kubatana kusanduka. Saka, iwe unofanirwa:

1. Simuka: tambanudza tsoka dzako upamhi hweparutivi;
2. Bhendesa mabvi ako: mabvi anofanirwa kuchinjika, achikanda mahudyu pasi, kudzamara asvika pamusoro pemutsetse wemabvi uye, achisunda bhudzi kumashure, sekunge akagara pachigaro, achichengeta musana mudenga. Panguva yekurovedza muviri, mabvi haafanire kupfuura pamberi pechigunwe;
3. Wedzera makumbo ako: iwe unofanirwa kutambanudza makumbo ako, ayo akakombama, kuti udzokere kunzvimbo yekutanga, uchishandisa zvitsitsinho zvako pasi uye uchibata magaro ako, kusvikira iwe wakamira.

Munguva yekuitwa kwe squat, maoko anofanirwa kuendeswa kune rwiyo rwechiitwa. Uye zvakare, iyo squat inogona zvakare kuitwa ne barbell kana dumbbells, ichiwedzera kuoma kwekurovedza muviri uye kugadzirisa mhedzisiro.

Zvakanakira Kudzidziswa kweCrossfit

Crossfit kudzidziswa kune akati wandei mabhenefiti kumuviri uye hutano, senge:

• Inovandudza kufema uye inowedzera kugona kwemoyo;
• Toni mhasuru dzese mumuviri;
• Inobatsira iwe kurasikirwa uremu;
• Inoderedza mafuta mashoma uye inowedzera kuonda;
• Inowedzera simba;
• Inopa mukuwedzera kuchinjika nekubatana;
• Inovandudza kufamba uye kuenzanisa;
• Kunoderedza kushushikana uye kunowedzera kuzviremekedza.

Iye munhu anoita crossfit nekuvandudza mashandiro emuviri wake kuburikidza nekudzidziswa, anovandudza chimiro chake chemuviri kumba uye kubasa, nekuti rudzi urwu rwekudzidzisa runosanganisira mafambiro ekushanda, zvinova izvo izvo zvinodiwa kuita zviitwa zvezuva nezuva, sekuderedza kana kukwira masitepisi, semuenzaniso.

Uye zvakare, zvakakosha kuti ubatanidze chikafu chine hupfumi muzvikafu zvine mapuroteni akaonda, senge huku, turkey kana hove, tsanga dzakadai pizi kana bhinzi, pamwe nemichero nemiriwo. Heano maitiro ekuita urwu rudzi rwechinjiko chikafu.