Crossfit Amai: Kubata-Kuchengetedza Kushanda

Zvemukati

• CrossFit panguva yepamuviri
• 1. Kukwasva
• 2. Kugara kana kukwidziridzwa pushups
• 3. Dumbbell anosunda
• 4. Kumusoro squat
• 5. Kubata-yakachengeteka burpees
• Iyo Yekutora

Kana iwe uine nhumbu ine hutano, kurovedza muviri hakuna kungochengetedzeka chete, asi kunorumbidzwa.

Kurovedza muviri kunogona kubatsira:

• kuderedza kurwadziwa shure
• kuderedza kuzvimba kwemakumbo
• kudzivirira kuwedzera kwekurema kuwedzera
• kukurudzira mafungiro uye simba
• uwane iwe muchimiro chiri nani chevashandi nekutakura

Iwe unofanirwa kutarisa nachiremba wako usati watanga chero chirongwa chekurovedza muviri. Dai iwe waive uchishanda usati wabata nhumbu, kugara wakashanda pamusoro pemwedzi mipfumbamwe inotevera kunogona kungokubatsira iwe.

CrossFit panguva yepamuviri

Kana iwe uri kutarisira, zvinowanzo kurudzirwa kuunza iko kusimba kwekurovedza muviri pasi notch. Iwe unofanirwa zvakare kudzivirira:

• bata mitambo
• kusvetuka kwakakura kana kusvetuka
• kurovedza uko kudonha kuri nyore

Saka zvichibva pamatanho aya, CrossFit iri kunze, handiti?

Kwete kudaro! CrossFit ndeye scalable Workout, zvichireva kuti iwe unogona nyore nyore kudzikisa kusimba. Kana iwe waita CrossFit kana zvakafanana zviitiko zvisati zvaitika, zvingave zvakanaka kuti iwe uenderere mberi. Chinokosha kuteerera muviri wako. Izvo iwe zvaunokwanisa kuita zvakachengeteka zvichachinja kubva trimester kuenda trimester. Asi iwe unozokwanisa kuwana mafambiro kana kuzvishandura kuti zvikwane nhanho dzese dzekuzvitakura kwako.

Aya maekisesaizi mashanu ane nhumbu-yakachengeteka uye CrossFit-yakasimbiswa. Vapinze muhutongi hwako hwevhiki nevhiki kuti uwane mibairo.

1. Kukwasva

Kukwasva kwakakosha CrossFit kurovedza muviri. Izvo zvakare nhumbu-yakachengeteka. Izvo zvakaderera-zvinokanganisa, asi zvinoda masimba etsandanyama, kusimba, uye kutsungirira kwemoyo.

Zvishandiso zvinodiwa: chikepe muchina

Tsandanyama dzakashanda: quadriceps, hamstrings, gastrocnemius uye soleus, erector spinae, obliques, rectus abdominus, serratus anterior, latissimus dorsi, rhomboids, trapezius, deltoids, biceps, triceps

1. Gara pasi pamushini uye gadzirisa mabhanhire etsoka uye marongero zvinoenderana nehurefu hwako uye nekwaniso yekugona.
2. Bata mubato nemaoko maviri. Gara wakareba musana wako wakarurama.
3. Paunenge wagadzirira kukwasva, tanga nekusunda nemakumbo. Pivot muhudyu kuti udzokere shure zvishoma kuti mapendekete ako apfuure chiuno chako. Dhonza maoko ako muchipfuva chako.
4. Dzokera kuti utange nehuremberi hurongwa. Kutanga twasanudza maoko ako, wobva watenderedza chiuno chako kumberi, wozokotama pamabvi.
5. Mukufamba kwese, chengetedza zvitsitsinho zvako zvakanamatira kune epanera tsoka.

Mutsara mazana mana kusvika mazana mashanu emamirimita pakati pezvimwe zviitwa zvakanyorwa pazasi, pamatanho mashanu.

2. Kugara kana kukwidziridzwa pushups

Pushups ndeimwe yemasimba akakosha emasimba. Ipo ivo vachishanda tsandanyama dzakawanda, ivo vanonyanya kugadzirisa simba repamusoro remuviri. Kana iwe uri wechipiri kana wechitatu trimester, ita zvakafanana matanho pazasi, asi ramba wakakwidziridzwa nekuisa maoko ako pabhokisi kana pabhenji kuchengetedza dumbu rako.

Zvishandiso zvinodiwa: bhokisi kana bhenji (yechipiri neyechitatu trimester)

Tsandanyama dzakashanda: pectoralis makuru, anterior deltoid, triceps

1. Tanga munzvimbo yeplank nemaoko ako akawedzera kupamhama kupfuura mafudzi-akapamhama akapatsanurwa, uye tsoka zvishoma padhuze pamwechete.
2. Kusunga moyo wako, tanga kudzikisa muviri wako pasi nekukotamisa maoko ako. Chengetedza magokora ako padyo nemuviri.
3. Zvidzikise wega kusvikira maoko ako asvika pa90-degree angle.
4. Putika uchidzoka kumusoro kusvika wasvika panotangira nzvimbo.
5. Ita maseti mashanu e12-15 reps.

3. Dumbbell anosunda

Zvekusimba kwemoyo-wakasendama, ma thrusters inzira inokurumidza uye inoshanda yekushandira mhasuru mumusoro uye wezasi muviri panguva imwe chete.

Zvishandiso zvinodiwa: dumbbells

Tsandanyama dzakashanda: trapezius, deltoids, quadriceps, hamstrings, gluteus medius uye maximus

1. Kutanga nemakumbo ako akafara zvishoma pane epafudzi-upamhi parutivi. Chengetedza zvigunwe zvako zvakatarisa kunze. Bata dumbbell muruoko rumwe nerumwe nekubata kwakanyanya, uye wozokotamisa maoko ako kuitira kuti huremu huve pakureba kwepafudzi nemichindwe yakatarisa kure.
2. Squat, chengeta zvitsitsinho zvako zvakasimwa uye mabvi akapfugama kunze.
3. Kutanga kudzokera kunzvimbo yekutanga, chengeta mabhero epfudzi.
4. Sezvo iwe paunodzokera kunzvimbo yekutanga, pusha kumusoro kuburikidza nezvitsitsinho uye fambisa chiuno chako kumberi. Shandisa iyo yekumusoro yekumusoro kusundira iyo dumbbells kumusoro pamusoro pamafudzi ako muchisviniro.
5. Pedzisa nemaoko ako akatwasuka uye madhiri ekumusoro akazara pamusoro.
6. Kutanga kukwikwidza zvakare uye kudzikisa zvinyararire kudzokera kumapfudzi ako. Ivo vanofanirwa kusvika pamapfudzi ako makumbo ako asati arova chinzvimbo chakaenzana.
7. Ita maseti mashanu e12-15 reps.

4. Kumusoro squat

Iyo yepamusoro squat inoshanda yako yepasi muviri, asi zvakare inoda hukuru hwepakati kugadzikana. Inoedza simba rako uye chiyero. Shandisa chiraira panzvimbo yebhara kana iwe uri mutsva kuCrossFit kana kusimudza uremu, kana kushandisa rako chete huremu hwemuviri kana izvozvo zvakanyanyisa.

Zvishandiso zvinodiwa: dowel kana barbell

Tsandanyama dzakashanda: quadriceps, hamstrings, gluteus medius uye maximus, erector spinae, rectus abdominis, obliques, trapezius, deltoids

1. Kutanga kumira wakamira, tsoka dzakafara zvishoma kupfuura papfudzi-upamhi hwakaparadzaniswa.
2. Bata tambo kana barbell yakafara kupfuura yepafudzi-upamhi hwakaparadzaniswa. Wedzera maoko akatwasuka pamusoro nedhiraivha iri pamberi pendege.
3. Kutanga kukwenya, kudhonza chiuno chako pasi uchichengeta huremu hwako muzvitsitsinho zvako.
4. Nemaoko achiri kutambanudzwa, chengeta tambo kana barbhera yakatwasuka pamusoro nemaune kuti ichengete ichienderana nezvitsitsinho zvako.
5. Squat kusvika pazasi yakafanana (yekutanga trimester) uye panguva imwechete (yechipiri neyechitatu trimester).
6. Mira pakuwedzera zvizere.
7. Ita zvikamu zvishanu zve 8-10 kudzoka.

5. Kubata-yakachengeteka burpees

Burpees yakakosha kufamba kweCrossFit, asi chimiro chechinyakare hachina kuchengetedzeka panguva yechipiri kana yechitatu trimester. Iyi vhezheni yakashandurwa icharamba ichiwedzera moyo wako kupomba, asi uine mashoma jarring nekusvetuka.

Zvishandiso zvinodiwa: madziro, bhenji refu, kana bhokisi

Tsandanyama dzakashanda: quadriceps, gluteus medius uye maximus, hamstrings, pectoralis, deltoids, triceps

1. Mira pamberi pechinzvimbo chakasimudzwa zvigunwe zvako zvakanongedzwa zvishoma.
2. Donhedza kune squat, chengetedza huremu hwako muzvitsitsinho zvako. Rega mabvi ako apfugame zvishoma.
3. Pamusoro pe squat, ita pushup kurwisa iyo yakakwidziridzwa pamusoro. Uyu 1 rep.
4. Ita maseti mashanu e 10-12 reps.

Iyo Yekutora

Kuita CrossFit Workout panguva yekuzvitakura kunogona kuve yakachengeteka uye inoshanda, asi gara uchitaura nachiremba wako usati watanga chero maitiro ekurovedza muviri. Kuwana maminetsi makumi matatu ekurovedza muviri pane ese kana mazhinji mazuva anogona kubatsira zvakanyanya hutano hwako. Ichi chiito chekurovedza muviri chinopa cardio uye kudzidziswa kwesimba kune yakakwana-yakatenderedzwa, nhumbu-yakachengeteka kurovedza.