9 CrossFit kurovedza kurasikirwa nedumbu

Zvemukati

• 1. Jump tambo
• 2. Kubata ruoko
• 3. Chikwere
• 4. Burpees
• 5. Dumbu
• 6. Zvigunwe kubhawa
• 7. Surfboard
• 8. Kettlebell inofamba
• 9. Kukwira

Iyo crossfit ndeyekudzidzira modality uko chinangwa chiri chakanyanya kusimba, icho chingave chiri muchimiro sedunhu, icho chinofanirwa kuitwa katatu kana kashanu pavhiki uye iyo inoda kumwe kugadzikana kwemuviri nekuti pane nguva shoma kwazvo yekuzorora pakati pega chega chiitiko.

Aya maekisesaizi anogona kuitirwa kumba kana kunzvimbo yekurovedza muviri, nekutungamirwa nemurairidzi, kuona kuti kudzidziswa kunoitwa nemazvo, pasina njodzi yekukuvara. Nekudaro, usati watanga chero chirongwa chekurovedza muviri, chiremba anofanirwa kubvunzwa kuti aongorore hutano hwemwoyo uye kana paine paanogumira anoiswa nezera uye / kana chirwere chemazino chinogona kukanganisa muzongoza kana majoini. Dzidza zvakawanda nezve crossfit.

Kuti munhu ave nemhedzisiro yaanoda, zvakakosha kuti, pamusoro pezviitwa, kudya kwakaringana, kune hutano uye kwakakwana kunoteverwa. Ona kuti chikafu cheavo vanoita crossfit chinofanira kunge chiri sei.

Mimwe mienzaniso yeCrossfit kurovedza muviri kuti uderedze uremu uye kurasikirwa nedumbu ndeiyi:

1. Jump tambo

Iyo tambo chinhu chiripo mune angangoita ese crossfit mabhokisi uye majimu, sezvo achibvumidza munhu kuti awedzere metabolism yavo munguva pfupi, iyo inofarira kupisa macalorie uye toning yezvidya, mhuru uye dumbu, kuva, saka, kurovedza muviri kunobatsira iwe kurasikirwa nedumbu rako.

Zvichienderana nemamiriro ezvinhu emunhu uye kubatana, zvinokwanisika kumisikidza nguva yakareba yechiitiko uye kusiyanisa kwekurovedza muviri. Kuti uwane mamwe mabhenefiti uye kusimudzira mhedzisiro, zvinonakidza kusvetuka tambo uye, mushure mekuguma kwenguva yakatangwa, tanga kumwe kurovedza muviri. Nenzira iyo zvinokwanisika kuchengetedza metabolism yako nguva dzose ichishanda uye kurasikirwa nemamwe macalorie.

2. Kubata ruoko

Kunyangwe kubhururuka chiri chiitwa chinoshandiswa zvakanyanya kusimbisa pectoral mhasuru nemaoko, kuti kufamba kuitwe nemazvo, zvinodawo kumisikidza mhasuru yemudumbu, zvakare ichisimbisa. Nekuda kwekusimbiswa kwetsandanyama, pane mwero wepamusoro wekutsva kwemafuta, kusanganisira mafuta edumbu.

Kuti uite kusundira-kumusoro, iwe unofanirwa kurara padumbu rako, tsigira huremu hwemuviri wako pazvigunwe nemaoko, uchiunza muviri wako padhuze nepasi, uchikotama gokora chete. Zvinokurudzirwa kuita huwandu hukuru hwekudzokorora kwemasekondi makumi maviri uye nekukurumidza mumashure kutanga unotevera chiitiko. Kune avo vasingakwanise kuita kusimudzira nehuremu hwemuviri hwakazorora pamakumbo, zvinogona kuitwa nemabvi pasi, zvisinei zvakakosha kuyedza, zvishoma nezvishoma, kuita maPush-ups pasina iyo mabvi pasi.

3. Chikwere

Kungofanana nekubhururuka, squat chiitiko chinoda kuti mhasuru yemudumbu ishandiswe kuitira kuti kufamba kuitwe nemazvo uye mhedzisiro yechiitwa inogona kucherechedzwa, sekuwedzera kuramba uye kusimba kwegumbo uye mhasuru yemudumbu.

Kune nzira dzinoverengeka dzekuita squat, iyo inogona kusiyanisa nerudzi rwekudzidzisa munhu arikuita, mamiriro epanyama uye kuvapo kwehumwe kuremara kwekubatana, semuenzaniso. Kazhinji yenguva, squat inoitwa nehuremu hwemuviri pachawo, umo kudzokorora kwakawanda kunowanzoitwa munguva pfupi, kana nebhara kumashure, mune iyo nguva inogona kutsanangurwa kuita seakawanda squats sezvazvinogona kana huwandu hwe squats hwakagadziriswa kune iwo mutoro unoshandiswa.

Ziva mamwe marudzi e squats anogona kuitwa kurasikirwa nedumbu.

4. Burpees

Burpees ndeakanyanya kurovedza muviri anoshanda angangoita ese mhasuru mapoka, sezvo iwo achienderana nemubatanidzwa we squats, kusundira-kumusoro uye kusvetuka, zvichibatsira kusimudzira moyo wekuporesa mweya uye mamiriro emuviri, mukuwedzera pakufarira kupisa kwemafuta, kusanganisira mudumbu.

Burpees maitiro akareruka anofanirwa kuitwa, munhu wacho anofanira kutanga kumira, ndokudzika kudzamara asvika pakumhara uye osundira tsoka kudzoka kuti agare pabhodhi. Mushure mebhodhi, dhonza tsoka dzako padhuze nemuviri wako, uye simuka nekusvetuka zvishoma. Iko kurovedza kunofanirwa kudzokororwa kakati wandei uye zvakanyanya panguva imwecheteyo.

5. Dumbu

Kudzidzira kwemuviri kwakakosha kusimbisa dumbu uye kuona kudzikama kukuru kwemuviri. Uye zvakare, apo mhasuru yemudumbu iri kushanda nekukudziridzwa, kune kukurudzira kwekutsva mafuta akaunganidzwa mudunhu, zvichikonzera kuti munhu arasikirwe nedumbu.

Sarudzo yemudumbu iyo inowanzo shandiswa muchinjiko chikepe chedumbu, icho munhu akarara pasi uye achisimudza chete hunde nemakumbo, sezvaizoita aletra V, anoisa maoko mberi uye anoramba ari munzvimbo iyi kwenguva yekutanga -kugadziriswa.

6. Zvigunwe kubhawa

Zvigunwe kubhawa chiitiko chinobatsirawo mukusimbisa dumbu uye, nekudaro, mukurasika kwemafuta emudumbu. Kuti uite ichi chiitwa, ingo gara wakamira pane crossfit bar uye fambisa muviri wako kuti uwane tsoka dzako kubhawa. Kune vanotanga, pachinzvimbo chetsoka pabhawa, nguva dzekutanga kurovedzwa kwacho kungave kuri kuunza mabvi kuchifuva.

7. Surfboard

Bhodhi chiitiko chinosimudzirawo kusimbisa dumbu, sezvo chinomanikidza munhu kubatira dumbu uye kugara munzvimbo iyoyo kwenguva yakati, kazhinji pakati pemasekondi makumi matatu nemineti rimwe, zvichibatsira kurasikirwa nedumbu.

8. Kettlebell inofamba

Iko kettlebell swing iko kurovedza kunoda kugadzirira kwemuviri uye kuziva kwemuviri kuti kuitwe, sezvo zvichidikanwa kuti munhu wacho achengete musana wakananga uye nekufema zvine mutsindo. Kuita ingo bata kettlebell nemaoko ese uye nekupuruzira mabvi ako sekunge uchange uchikwenya. Ipapo, muviri unofanirwa kusundidzirwa kuitira kuti kettlebell iri pakakwirira pemapfudzi uye mabvi awedzerwe, uye wozodzikisa kettlebell munzira imwe chete. Iko kufamba kunofanirwa kudzokororwa kakawanda sekuratidzwa nehurongwa hwekudzidzisa.

Ichi chiitwa, kuwedzera pakushandisa tsandanyama dzemakumbo epazasi, nekuda kwe squat, inoshandawo mhasuru dzemakumbo epamusoro uye mhasuru yemudumbu, zvichibatsira kurasikirwa nedumbu.

9. Kukwira

Ichi chiitwa chinomutsiridza kusimudzira kwehutano hwepanyama uye kuti chiitwe zvinoda munhu kuti achengetedze tsandanyama dzemudumbu dzakabatwa. Kuita iye anokwira, anonziwo superman, ingoisa maoko ako nezvigunwe pasi pauriri uye neimwe nzira svika ibvi rimwe padhuze nepachipfuva chako kwemasekondi makumi maviri.