5 crossfit zviitwa zvekuita kumba (ine chirongwa chekudzidzisa)

Zvemukati

• 1. Jumping Jacks
• 2. Kusundira-kumusoro
• 3. Pistol squat
• 4. Anosvetukira kubhokisi
• 5. Bhora pamadziro
• Crossfit Workout chirongwa chekuita pamba

Crossfit ndeye yakanyanya kusimba yekudzidzira maitiro ayo anofanirwa kuitirwa munzvimbo dzakakodzera dzekudzidzira kana dzimba dzekudzidzira, kwete chete kudzivirira kukuvara, asi zvakanyanya kuitira kuti kurovedza muviri kuchinjiswe zvishoma nezvishoma kune zvinodiwa uye kugwinya kwemunhu mumwe nemumwe.

Nekudaro, kune zvimwe zvakakosha zvekurovedza muviri uye mafambiro akachengeteka zvakakwana kuti zviitwe kumba neavo vanoda kuyedza mutambo kana vane nguva shoma yekuenda kujimu.

Kazhinji, kurovedza muviri kunobatsira iwe kurasikirwa uremu uye kurasikirwa nemafuta, sezvo achiitwa nesimba rakakura, zvichitungamira mukushandisa kukuru kwesimba uye macalorie. Uye zvakare, ivo zvakare vanobatsira kutaura mhasuru uye kukudziridza simba uye kushanduka, semunhu anorovedza, panguva imwechete, mhasuru, majoini uye tendon.

1. Jumping Jacks

Iwo majeki ekusvetuka, anozivikanwa nehunyanzvi kusvetuka majeki, chiito chakakura chechikamu chekudziya-kupisa, sezvo ichiwedzera mutinhimira wemoyo, pamusoro pekudziisa mhasuru nemajoini, uye zvinobatsira mukuwedzera kubatana kwemotokari, sezvo zvichisanganisa kufamba kwemaoko nemakumbo.

Kuti uite chiitwa ichi unofanirwa:

1. Simuka: makumbo akavharwa maoko ako akatarisana nezvidya zvako;
2. Kuvhura nekuvhara makumbo: makumbo anofanira kuvhurwa nekuvharwa nekuita kusvetuka kudiki pasina kusiya nzvimbo uye, panguva imwechete, kusimudza maoko pamusoro pemusoro, kubata nerumwe ruoko mune rumwe uye, kudzika zvakare, kubata nemaoko pazvidya zvakare.

Kufamba kwemakumbo kwakafanana nekufamba kwechigero kuti uzarure uye uvhare, zvakakosha kuyedza kuchengeta mutinhimira mumwe chete.

2. Kusundira-kumusoro

Kubatana chiitiko chakapusa, asi chakazara kwazvo uye chakakosha kuwedzera simba remaoko, chipfuva nedumbu. Iko kuswedera kwemaoko, ruoko rwunonyanya kushanda, uye nekuwanda kwemaoko ari kure kubva kune mumwe nemumwe, ndipo pachanyanya chipfuva kushandirwa.

Kuti uite chiitwa ichi unofanirwa:

1. Nhema pasi: iwe unofanirwa kurara pasi nedumbu rako pasi;
2. Isa maoko ako. isa zvanza zvako pasi, hupamhi-hupamhi hwakaparadzaniswa.
3. Gara pane puranga: tambanudza maoko ako uye chengetedza muviri wako kutwasuka, yakatwasuka Iyi ndiyo yekutanga uye yekupedzisira chinzvimbo yekusimudzira-kumusoro;
4. Peta uye tambanudza maoko ako: iwe unofanirwa kuchinjisa maoko ako, uchibata chipfuva chako pasi wobva wakwira zvakare uchisundira pasi nesimba remaoko ako kuti udzokere panzvimbo yeplank.

Huwandu hwekusundidzira hunogona kuwedzerwa zvinoenderana nekuwedzera kwesimba nekufamba kwenguva kana kutowedzera kuomarara, kuitwa neruoko rumwe chete, nemaoko akazorora pabhenji kana kurova muchindwe pakati pekukotama nekutambanudza maoko. maoko, semuenzaniso.

3. Pistol squat

O squat pfuti, iyo inogona kunzi squat-gumbo-gumbo, inobatsira mukuwedzera simba, kushanduka, kubatana uye kuenzanisa. Uye zvakare, zvinobatsira kukudziridza mhasuru dzepakati, dzinova dumbu, lumbar, garo uye chiuno mhasuru.

Kuita nemazvo squat pfuti nekuda kwe:

1. Simuka: tsoka imwe chete ichizorora pasi uye nemaoko akatambanudzwa pamberi pako;
2. Ita squats: gumbo rerutsoka risingabate pasi rinofanira kutambanudzwa pamberi pomuviri uye ipapo hudyu inofanira kukandirwa pasi nekumashure, ichichengetedza zvishoma trunk painenge ichidzika.

Izvo zvakakosha kuti paunenge uchiita squat, chengetedza dumbu rakabvumidzwa, kuyera kurema kwemuviri.

4. Anosvetukira kubhokisi

Zvitsitsinho kubhokisi, iro rinozivikanwa se boxjumps, chikamu chekurovedza muviri icho, pamusoro pekubatsira kunatsiridza hutano hwepamoyo, zvakare inoshanda gumbo uye mhasuru mhasuru, zvichibatsira kukwirisa.

Kuti uite chiitwa nenzira kwayo, unofanirwa:

1. Simuka: chengetedza tsoka dzako upamhi-hupamhi hwakaparadzaniswa, padaro rakasununguka kubva kubhokisi
2. Ita squats: iwe unofanirwa kutambanudza tsoka dzako papfudzi-upamhi hwakaparadzaniswa, kukotamisa mabvi ako, kukanda chiuno chako pasi uye chigaro chako kumashure, uye tambanudza makumbo ako kuti udzokere kunzvimbo yekutanga. Heano maitiro ekuita squat nemazvo.
3. Svetuka kumusoro kubva mubhokisi: iwe unofanirwa kuwedzera chiuno chako, kusungira maoko ako, uye kusvetuka pamusoro pebhokisi, uchiisa tsoka dzako zvizere pamusoro pebhokisi. Ipapo, mumwe anofanirwa kusvetuka achidzoka squat.

Kureba kwebhokisi kunofanirwa kubva pakukwirira kwemunhu uye kugona kufambisa, kudzivirira kudonha nekukuvara.

5. Bhora pamadziro

Iko bhora kurovedza pamadziro, zvinehunyanzvi kuzivikanwa se mabhora emadziro, chiitwa chakazara chose nekuti makumbo nemaoko zvinoshandiswa mukufamba kumwe chete uye kunoitwa nemushonga bhora.

Mukuita chiitiko ichi, unofanirwa:

1. Simuka: netsoka-fudzi-upamhi hwakaparadzaniswa rakatarisana nemadziro;
2. Ita squats: iwe unofanirwa kutambanudza tsoka dzako papfudzi-upamhi hwakaparadzaniswa, kukotamisa mabvi ako, kukanda chiuno chako pasi uye chiuno chako kumashure, uye wedzera makumbo ako kuti udzokere kunzvimbo yekutanga.
3. Kanda bhora kumadziro: bhora rinofanira kukandwa kumadziro, kutambanudza maoko mberi uye kumusoro;
4. Bata bhora: bhora richienda pasi, bata bhora uye, zvakare, squat nekukanda.

Crossfit Workout chirongwa chekuita pamba

Crossfit kudzidziswa kunofanirwa kuve kupfupi, asi kwakanyanya kurovedza muviri kunobatsira kushandisa simba uye macalorie.Kubatira crossfit kunofanira kutanga nekudziya, kugadzirira muviri kusimba kwemaekisesaizi uye, kupedzisa nekutambanudza, kubatsira mhasuru kupora.

Iyo nguva yekurovedza kwega kwega inoenderana nematanho ari kuita munhu wega iwo maekisesaizi, zvisinei, iwo anofanirwa kuitwa nekukurumidza sezvazvinogona.

Muenzaniso wemaminetsi makumi mana emuchinjikwa kurovedza muviri kuti uite kumba izvo zvinokubatsira iwe kurasikirwa uremu zvinogona kuva:

Pamusoro pekudzidziswa, munhu anodzidzisa crossfit anofanirwa kuve nechikafu chakazara mumiriwo yakasvibirira, nyama yakasviba nembeu uye anofanirwa kudzivirira chikafu chakagadzirwa uye chakanatswa, senge shuga, makuki uye chikafu chakagadzirira-kudya, semuenzaniso.

Tsvaga zvimwe pamusoro pekuti chikafu chemuchinjikwa chinofanira kunge chakaita sei.