Gadzira Yako Yega CrossFit WOD

Zvemukati

• Ongororo ye

Kana iwe uchitsvaga nzira dzekugadzira dzekudzidzisa zvine hungwaru, kwete kureba, usatarise kumberi pane mamwe ekurovedza kwemazuva (WOD) mafomati anowanzo shandiswa muCrossFit. Kana iwe usiri we "bhokisi" (izwi ravo remitambo yekurovedza muviri), hapana dambudziko-iwe uchiri kukwanisa kukohwa akawanda mabhenefiti eiyi nguva-anoshanda, nzira dzinoshanda dzekuita maekisesaizi nekugadzira yako WOD inodenha kusimba kwako mu nzira nyowani.

Hazvinei kuti ndeipi nzira yaunotora pakugadzirisa WOD yako, kumisikidza kwakaringana kugadzikana uye kufamba kuburikidza neanoshanda maekisesaizi senge glute mabhiriji, hinges yehudyu, kunyepa nhamba-4 kutenderera, kupfugama kutenderera kwemusungwa, kugadzikana kwepfudzi, uye mapapu eparutivi ndicho kiyi. Kushandisa izvi zvinofamba uye zvimwe sechikamu chekudziya zvine simba zvakakosha kukudziridza mafambiro ekufambisa anoshanda, ayo anozopedzisira ave nechokwadi chekuchengetedza uye kubudirira paunenge uchidikitira ziya, kunyanya paunenge uchifunga kuwedzera mutoro kumafambiro uchishandisa michina. Adam Stevenson, mutungamiri wepurogiramu yezvipangamazano uye mudzidzisi mukuru paStay Classy CrossFit muSan Diego, CA, anokurudzira kutsvakurudza mafambiro uye kudzidzisa iwe pafomu yakakodzera usati waedza chero kufamba kwenguva kana pamwero wakakwirira.

Paunenge iwe waita rako rechikoro, heano maviri marudzi eWODs kuyedza.

Vakaroora

Chii icho: mafambiro maviri akaitwa sereps yenguva

Equipment sarudzo: Zvishandiso zvakasiyana-siyana zvakadai semabhero, kettlebhero, SandBells, mishonga mabhora, uye madumbbell anowanzozvikweretesa zvakanaka kune iyi fomati.

Sarudzo yekurovedza muviri: Kunyangwe iwe uchibatanidza mafambiro anopokana senge kurovedza muviri kudhonza uye kurovedza muviri (yakadai dumbbell renegade mitsara uye mushonga bhora pushups) kana maviri maviri anonetsa akazara-emuviri mafambiro (akadai sebarbell push press uye burpees) pamwe chete kwekaviri dambudziko, kubatanidza mafambiro anokubvumira. kuronga maekisesaizi ako nenzira dzakasiyana siyana kuti ugone kuzadzisa zvinangwa zvemuviri wako.

Chii chekuda: Kana iwe uri mutsva kuCrossFit -style Workouts, fomati iyi inogona kushanda mushe nekuti zviri nyore mupfungwa kubata sezvo uchiita kudzokorora kushoma kwekufamba kwega kwega sezvaunofambira mberi nekurovedza muviri, anodaro Stevenson.

Maitirwo acho: Stevenson anofarira 21-15-9 couplets: Ita 21 reps yeimwe neimwe yezvawasarudza maekisesaizi. Pasina kuzorora, ita gumi nemashanu reps yega yega, uyezve gumi nemana reps yeumwe neumwe. Rekodha kuti kurovedza muviri uku kwakakutorera nguva yakadii uye edza kuvandudza nguva yako pese paunodzokorora.

Imwe nzira yaunogona kutora kune iyi nzira yekurovedza muviri ndeyekufamba nepakati pemaseketi gumi ezviitwa zvako zvawasarudza, uchitanga negumi reps rekuita maekisesaizi A uye 1 rep yekurovedza muviri B, wozobvisa imwe rep kubva pakurovedza muviri A uye kuwedzera imwe rep kuti uite maekisesaizi B imwe neimwe. kutenderedza kusvika wapedza round rechigumi uchiita 1 rep yekurovedza muviri A uye gumi yechiitwa B.

AMRAP

Chii icho: "Sezvinotenderera zvakawanda sezvinobvira;" izvi zvese ndezvekupedzisa nhevedzano yekurovedza muviri kakawanda sezvaunogona mukati menguva yakatarwa.

Zvombo zvekushandisa: Maekisesaizi ehuremu hwemuviri anoshanda zvakanyanya pafomati iyi uye anobvumidza kuti ubude dikita chero kupi, chero nguva ungave uchishanda kumba, kugym, kana uchifamba. Dzimwe sarudzo dzemidziyo inotakurika, senge kettlebells, SandBells, uye mabhora emushonga, anogona zvakare kushandiswa kuwedzera akasiyana uye dambudziko idzva.

Exercise sarudzo: Kuti uwedzere kushanda zvakanaka, funga kushandisa zvakasiyana-siyana zvakaedza-ne-zvechokwadi pamwe chete nekugadzira-isina-equipment equipment maekisesaizi ari pakati pematanho mashanu ekutanga ekufambisa: kukotama nekusimudza, gumbo rimwe, kusunda, kudhonza, uye kutenderera. Misiyano yekusika pane squat, lunge, uye pushup zvese sarudzo hombe dze AMRAP, uye zvinobatsira kuwedzera mafambiro aunoita mukati nekunze kwejimu. Sezvo iwe uchisimudzira mafambiro ako, funga kuwedzera michina uye kuongorora zviitwa zvakaita semadziro emabhora, kettlebell bottoms kumusoro yakachena nemuchina, uye SandBell kumashure-tsoka yakakwira yakakamurwa squats ine imwechete ruoko mutsara. Iwe unogona zvakare kuedza kuwedzera cardio-yakatarisana drills mumusanganiswa, senge 150-mita yekumhanya kana 200-mita mutsara.

Chii chekuda: Maitiro aya akaomarara asi anoshanda nguva. Zvakanyanya kufanana necouplet, iyi nzira yekurovedza muviri inogona kushanda sechiyero chekushanda kwako, sezvo ichikubvumira kuti uzvidzore nyore nyore uye uone kufambira mberi munzira, anodaro Sarah Pearlstein, mudzidzisi paStay Classy CrossFit.

Maitirwo acho: Sarudza matatu kusvika mashanu ekurovedza muviri uye yakatarwa nhamba reps yekuita yega yega zvichienderana nezvinangwa zvako. Dzokorora kutenderera kwemaminetsi matanhatu kusvika makumi maviri, uchiita kutenderera kwakawanda sezvinobvira mukati menguva yakatarwa. Semuenzaniso, Pearlstein anofarira kuita dunhu re5 dhonza-kumusoro, gumi pushups, uye gumi nemashanu squats kwemaminitsi gumi.

Ongororo ye