Iyo CrossFit Mary Workout Yaive Yakakurisa Dambudziko reMitambo yeCrossFit Gore rino

Zvemukati

• Cindy CrossFit Workout
• Mary CrossFit Workout
• Edza iyo Mary CrossFit Workout
• Ongororo ye

Gadzirira mitambo yeCrossFit zhizha rega uye iwe unogona kutarisira kupepetwa nemakwikwi evanokwikwidza, kutsungirira, uye yakachena grit. (Nyaya yenyaya: Tia-Clair Toomey, muhwindi wechikadzi wegore rino uye muparidzi wose.) Kubva patambo isina gumbo kukwira kusvika kumvura inotuhwina yemamita 1 000—uye zvose zviri pakati—vatambi ('Vakakunda Panyika') vanopedza mazuva mana vachisundana. iyo miganhu yehutano uye kukurudzira vanhu vazhinji kuti vasunge mateki avo uye voenda kune anorema zvirema.

Gore rega rega, iyo CrossFit Mitambo inokatyamadza vaoni vane mitsva uye isingatarisirwe matambudziko. Gore rapera, raive zuva rekutanga rekurovedza muviri, raisanganisira mamaira anokwana kuita bhasikoro mamaira manomwe, mahurefu ekumashure, mashini epafudzi, uye vakafa, uye mutsara we 'marathon' unopfuura, yep, 26 mamaira (uye, yep , zvese nezuva rimwe). Gore rino, iyo Mitambo yakasiya vatambi vasina mweya nekuwanda kweanoshanda-cardio-anoshanda ekutanga kare.

Imwe nguva inotemesa pfungwa, zvakadaro, yakauya neChishanu, apo mutambi weAmerica Karissa Pearce, uyo akapedza chikamu chechishanu, akakatyamadza vaoni, vatongi, uye vamwe vakwikwidzi nekurova nhando kuburikidza nerumwe rusingambonzwike rwe695 reps (ndiwo maround makumi maviri nematatu) e'Mary. 'CrossFit Workout kuhwina chiitiko. Chinangwa cheMary CrossFit WOD: kupedzisa akawanda maround (ane fomu chaiyo) mune yakapihwa nguva, yakakurumbira CrossFit Workout fomati inozivikanwa se AMRAP. Chokwadi chinonakidza: Pearce akato pfuura nemakumi makumi maviri emamwe ma reps kupfuura akahwina murume, American Noah Ohlsen.

"Handizive kana ndakambonzwa nezve chero munhu arikuita makumi maviri nematatu marariya kare," anodaro Eric Brown, CrossFit Level 3-akasimbiswa murairidzi, muridzi weNew York City CrossFit Union Square. "That was a feat in itself. Zvakangotaridza kushamisika kuti vatambi ava vava sei."

Sekureva kwaBrown, iyo Mary CrossFit Workout inongova jacked-up vhezheni yeinozivikanwa Cindy CrossFit Workout, inoenda seizvi:

Cindy CrossFit Workout

20-min AMRAP:

• 5 kudhonza-kumusoro
• 10 push-ups
• 15 mhepo squats

MuCindy Workout, iwe une maminetsi makumi maviri ekupfuura nemazhinji reps sezvinobvira yenhamba yakatemwa yekudhonza-kumusoro, kusundira-kumusoro, uye mhepo squats. Zorora? Kwete chinhu. (Heino imwe bodyweight WOD yaunogona kuita uchifamba kana kumba.)

Kudzidzira kwaMaria, zvakadaro, kwakasimudza kupisa (kwakawanda) nekuchinjisa-push-up nguva dzose kwemaoko ekusimudza ruoko nema squats emhepo enguva dzose e squats-ane-makumbo. Mafambiro ese aya ane tekinoroji, anoda kwete simba rinoshamisa chete asi chiyero uye kugadzikana kwepakati, zvakare. (Vamwari veMitambo yeCrossFit zvakare vakadzosera huwandu hwevamiriri vekusimudzira-uye squats kuti vaone kuti dang anonetsa sei misiyano iyi.) Izvi ndizvo chaizvo zvakakwikwidzwa nemakwikwi e2019 CrossFit.

Mary CrossFit Workout

20-min AMRAP:

• 5 HSPU (handstand push-ups)
• 10 pistols (aka single-legged squats)
• 15 kudhonza-kumusoro

Zvakareruka sekuonekwa kwaMaria, iko kupfupika, kurovedza muviri kwakaratidza kuve muyedzo une hutsinye wevakwikwidzi 'jimuniki kugona, simba, uye kutyaira wakamanikidzwa. (Uh, tisingataure, uku kwaive iko kwekupedzisira kurovedza kwezuva, mushure vanga vapedza mamita mazana matanhatu ezviuru kumhanya vachitakura mapaundi makumi maviri kusvika makumi mashanu, uye iyo Sprint Couplet Workout yemaviri-172-tsoka sled pushes uye gumi nemashanu bar mhasuru-kumusoro.)

Ndicho chikonzero nei mashandiro aPearce akabvisa munhu wese kure: "Akaita zvirinani mukusiyana uku kupenga kwaCindy pane zvandisati ndamboona mumwe munhu achiita zvakajairika kuCindy Workout," anodaro Brown. Nepo avhareji yegym-goer inogona kupedzisa kumwe kunosvika mazana mana nemakumi mashanu reps (ndiwo marounds gumi nemashanu) aCindy, nyanzvi zhinji paMitambo dzakaburitsa 600 reps (ndiyo marounds makumi maviri). Pearce akaenderera mberi uye akaputika kuburikidza ne23 kutenderera kwezvakatooma-kufamba muna Mary. (Unoda kuyedza imwe iconic CrossFit WOD? Tarisa iyo Murph CrossFit Workout, uye maitiro ekuputsa.)

Edza iyo Mary CrossFit Workout

Unoda kurongedza zvakashata zvaKarissa Pearce nguva inotevera paunenge uri kunzvimbo yekurovedza muviri asi usingakwanise kuita pistol squat kuponesa hupenyu hwako? (Vanhu vazhinji havagone, btw.)

"Tanga naCindy," anodaro Brown. "Zvichiri kukunetsa, asi haufanirwe kunge wakatsikitsira-pasi kana squat pagumbo rimwe."

Kana iwe usati wakagadzirira kubvarura zvizere-pakudhonza-kumusoro, iwe unogona kuzvishandura nekuita mabhendi ekudhonza-kumusoro kana kuchinjisa kukwevera-kumusoro kwerin'i kana mitsara yeTRX. Zvimwe chete zvinoenda kusundidzira-kumusoro. Donhedza pamabvi ako sezvinodiwa-ingoramba uchifamba! Paunenge uchinge uine michina iwe yaunoda kune avo vanodhonza-kumusoro, ingo seta yako timer kumaminetsi makumi maviri uye uone kuti mangani maround aunogona kupfuura nawo.

Akagadzirira CrossFit Mary muhasha dzake dzese? Tarisa matipi aya ekuti ungaita sei handstand push-up, maitiro ekugona pistol squat, uye maitiro ekupedzisira kuita kudhonza-kumusoro, uye kuitevera.

Ongororo ye