CrossFit bakeng sa ba qalang: Tsela ea selelekela ho Koetliso ea CrossFit * Sefapano

CrossFit ke tataiso e nyane lipapaling, 'me selemo se seng le se seng ba bacha ba bangata ba kenella tsamaisong ena. CrossFit bakeng sa baatlelete ba qalang e bonahala e le ntho e thata haholo le e ferekanyang. Mokhoa oa ho khetha lenaneo le nepahetseng la koetliso le koetliso e nepahetseng ha ho bonolo ho o utloisisa hang-hang. Haeba u na le mathata a tšoanang, re tla u thusa!

Litabeng, u tla fumana lethathamo le litlhaloso tse khutšoane tsa boikoetliso bo tsebahalang haholo ho u qala. Hape re hlophisitse lenaneo la koetliso bakeng sa ba qalang, re shebile boemo ba 'mele ba hajoale le tsebo e ka bang teng ea mokhoa oa boikoetliso. Empa re tla qala ka ntho ea mantlha - ka melao ea koetliso e sebetsang.

Melao ea bohlokoa ea koetliso

Haeba u batla melemo le litlamorao tsa crossfit, ho bohlokoa haholo ho latela melao ena. Li sebetsa ho bohle: ba qalang ka bobeli le baatlelete ba nang le boiphihlelo.

Polokeho

Bophelo bo tla pele, 'me CrossFit le eona e joalo. Ka hona:

Etsa bonnete ba hore o latela mokhoa oa boikoetliso. Haele hantle, likhoeli tsa pele li na le morupeli ea netefalitsoeng.
Etsa bonnete ba hore u futhumala pele u ikoetlisa - likotsi le mesifa (likotsi tsa CrossFit li atile haholo, 'me lebaka le tloaelehileng ho bona ke ho hloka mofuthu o loketseng).
Qalong, u se ke ua lelekisa lirekoto le litekanyo tse kholo - kenya mochini butle butle.

Phepo e nepahetseng le ho hlaphoheloa

Koetliso e sebetsang, phepo e nepahetseng ea 'mele le ho hlaphoheloa boleng (phomolo) ke lisebelisoa tse tharo bakeng sa semathi se atlehileng. Haeba bonyane e 'ngoe ea lintlha tsena e oa, melemo eohle ea litlelase ea putlama.

Fa 'mele oa hau phomolo. Ho eletsoa ho ikoetlisa qalong ea ho ikoetlisa ka mokhoa oa matsatsi a 2 ka beke, ebe o fetohela ho 3 hantle. ke mesebetsi e meholo. Se ke oa lebala ka boroko - bonyane lihora tse 8.
Phepo e nepahetseng. Mohlomong ke sehlooho se senotsoeng ka ho fetesisa. Empa leha ho le joalo, haeba u ikoetlisa ka thata 'me u ja ntho e ngoe le e ngoe, ha ho na thupelo eo ho hang ho ke keng ha ba le moelelo. Ntle le moo, haeba u fumana boima, e ke ke ea ba le letho leo u ka holang le lona, o hloka kekhalori e ngata, palo e lekaneng ea protheine le lik'habohaedreite tse rarahaneng. 'Me haeba u theola boima ba' mele, likhalori tse fetelletseng li ke ke tsa u lumella ho etsa sena, leha ho na le koetliso e ngata.

Ho eketsa CrossFit

Baatlelete ba bangata ba li-novice ha ba ananele bohlokoa ba mohopolo o kang oa ho eketsa CrossFit. Morero ke ofe? Mohlala, nako ea ts'ebetso ea se rarahaneng le boikoetliso bo sebelisitsoeng ho eona bo tla tšoana ho semathi se hloahloa le se qalang. Ka mantsoe a mang, bobeli le bo bong bo tla qala ka nako e le ngoe 'me ka nako e le ngoe ba qete mesebetsi e tšoanang. Joale phapang ke efe lipakeng tsa bona? Ka sekala se sebetsang.

Kahoo, hore o tle o hatele pele, o hloka ho lekanya boikoetliso ba hau khafetsa - butle-butle, mohato ka mohato, loanela litekanyo tse eketsehileng hape, ka lebaka leo, o be le litholoana. Empa ka nako e ts'oanang, mokhoa ona ha oa lokela ho utloa bohloko - o lokela ho ba o phethahetseng maemong afe kapa afe.

Bakeng sa ba belaelang hore na CrossFit ke ea bona - ho thata, ho tšosa ebile ho kotsi:

U ka khoasolla Tataiso ea Koetliso ea CrossFit ho mothehi oa eona (maqephe a 125 a sengoloa ka Serussia): Tataiso ea Koetliso ea CrossFit (pdf).

Boikoetliso ba mantlha

Ka mor'a moo, re tla sekaseka metsamao ea mantlha eo moqapi a lokelang ho qala ka eona khoeling ea pele ea thupelo.

Burpee

Burpee ke boikoetliso bo tummeng ho fetisisa CrossFit. E fetohile mofuta o tsebahalang oa sistimi ena ea koetliso. Ke ea sehlopha sa boikoetliso ba 'mele, ke hore, ho sebetsa le eona o hloka feela' mele oa hau eseng letho.

Burpee e ntle haholo koetlisong ea mamello - e tlameha ho ba qalang ho CrossFit.

Ho bolaoa

Deadlift ke motheo oa koetliso ea sefapano. Qalong motsamao o tsoang ho boima ba 'mele, o sebetsa hantle maotong, mesifa e khanyang le mesifa ea morao. Ntle le moo, e tla ba qalo e ntle bakeng sa baatlelete ba qalang ha ba etsa litekanyo tsa mahala. Ka lebaka la hae, o ka utloisisa melao-motheo ea ho shebella mokhoa oa ho etsa litšepe tse fapaneng tsa barbell. Hang ha u se u sebelisitse setulo sa hau hantle, ho tla ba bonolo haholo ho fetela sefubeng, ho hloibila, le ho hloekisa le ho phunya.

Hula, li-squats le li-push-up

Re ke ke ra lula linthong tsa ho hula, li-air squap le li-push-up nako e telele - boitlhakiso bona re bo tseba hantle ho tloha sekolong. Ke li-gymnastic tsa mantlha bakeng sa ba qalang mme ka sebele li lokela ho kenyelletsoa lenaneong la koetliso.

Thapo e tlolang

Ho fapana le hoo, esita le thapo e tlolang habeli ke boikoetliso bo thusang haholo. E bua ka block cardio. Ka mokhoa o phethahetseng sebetsa mamello e akaretsang le khokahano ea 'mele oohle. E tlameha ho sebelisoa mesebetsing ea ba qalang.

Ho tobetsa Schwung

Barbell Shvung ke mokhatlo o tsoileng matsoho oa matla. E bua ka ho phahamisa litšepe. E sebetsa maotong (manamane, maraong le liropeng), tsepamiso e kholo e ho deltas le triceps. E khothalletsoa ho kenyeletsoa lenaneong la ba qalang.

Polank

Bareng e sebetsa hantle mesifa ea boralitaba (lenaneo la boralitaba boikoetlisong le hae). E nepahetse bakeng sa mosebetsi kamora 'boithapollo bo ka sehloohong e le boikoetliso bo eketsehileng ba mesifa ea mantlha.

Lula

Li-sit-up kapa li-sit-V - ho phahamisa 'mele ho tloha boemong bo tloaelehileng (tabeng ea V, ho phahamisa' mele le maoto ho tloha boemong bo le bong). Mokhatlo ona o sebetsa hantle bakeng sa abs le mamello e akaretsang.

Sebelisa kettlebell

Ho na le mefuta e 'maloa ea kettlebell swings ho CrossFit, empa ke ho fetoha ka matsoho a mabeli e leng motheo oa ho kenyelletsoa thupelong ea pele. Li ntle bakeng sa ho pompa maoto, glutes, delts, mesifa ea morao le mokokotlo.

Cardio

Mme, ehlile, boikoetliso ba Cardio joalo ka ho matha, ho soka seketsoana, baesekele ea moea e lokela ho kenyelletsoa lenaneong la koetliso la ba qalang ho ikoetlisa, ho latela seo u nang le sona jiming ea hau ea boikoetliso. Haeba u na le tsohle - ho lokile, o tla hloka ho chenchana. Haeba ho se joalo, nka sebaka sa e 'ngoe.

Mehahong, kapa WOD (ho ikoetlisa ka letsatsi)

Kahoo, re ithutile boitlhakiso ba mantlha mme joale re itokiselitse ho ea ntoeng. Mosebetsi ke ho kopanya mekhatlo e ithutoang hore e be meaho ea koetliso, e bitsoang koetliso ea letsatsi ea WOD (Work-out-of-the-day). WOD ho CrossFit ke sete ea boikoetliso, e lekantsoeng ka nako (kapa palo ea li-circular) mme e hahiloe ka tsela ea ho fihlela boleng ba sepheo sa lipapali bakeng sa koetliso, ekaba ke ho pompa sehlopha sa mesifa, ho sebetsa ka mamello, ho tenyetseha kapa matla.

Bakeng sa baatlelete ba sa tsoa qala ho etsa lintho tse fapaneng, ho kgothaletswa hore ba sebelise meaho le mananeo a seng a entsoe mme ba se ke ba iqapela. Boemong bofe kapa bofe, ho fihlela o utloisisa moelelo oa bona hantle 'me u khona ho iketsetsa lenaneo la hau ka katleho kamoo ho ka khonehang ka bouena.

Lenaneo la koetliso bakeng sa khoeli (libeke tse 4 tsa linako tse 3)

Re thehile lenaneo la rona la koetliso bakeng sa ba qalang ho latela lintlha tse latelang:

Ha o kenelle lipapaling tse matla nako e telele mme o hloka nako ho ikamahanya le maemo.
U na le monyetla oa ho etela boikoetliso ka lisebelisoa tsa lipapali. Haeba u sena monyetla o joalo, re khothaletsa lisebelisoa tse latelang: ho ikoetlisa bakeng sa banna malapeng le ho tšela malapeng bakeng sa basali. Lingoloa tsena li hlalosa ka ho qaqileng likarolo tsa koetliso lapeng, hape le mananeo a koetliso a loketseng.
Ho tla u nka nako e ka etsang khoeli ho khutlela setloaeling. Ka hona, matla a meaho a tla hola hanyane ka hanyane.

Lenaneo le arotsoe ka libeke tse nang le matsatsi a 3 a koetliso le matsatsi a phomolo a 4. Re khothaletsa hore o se bonts'e cheseho e fetelletseng qalong mme o latele kemiso e le hore o se ke oa tsoa likotsi kapa oa felloa ke matla 'meleng.

Ho bohlokoa haholo hore uena le morupeli oa hau le ithute mokhoa oa ho ikoetlisa pele le qala lenaneo. Sena se ka etsoa, ka mohlala, pele ho beke e 'ngoe le e' ngoe ka letsatsi la mahala, ho ithuta esale pele mekhatlo eohle e tla etsoa ho eona.

Beke ea 1

Bekeng ea pele, baatlelete ba li-novice ba lokela ho ela hloko haholo-holo koetliso ea potoloho le ho tlisa butle-butle mesifa hore e sebetse.

Letsatsi la 1	Re na le tšibollo ea ho qala ho ikoetlisa bakeng sa ba qalang, e le hore butle-butle re qale ho ikamahanya le meroalo e mecha. Likarolo tse 5 ka kakaretso: thapo - 30 tlola; burpee - makhetlo a 5; squats ntle le boima - makhetlo a 10; lula-makhetlo a 10. Boikoetliso bo tlameha ho etsoa ka tatellano ntle le ho phomola, lipakeng tsa masakana re tla lumella phomolo e khuts'oane. Haeba u ntse u e-na le matla, joale qetellong ea boikoetliso, ema ka bareng makhetlo a mabeli bakeng sa metsotsoana e 45 ka khefu ea metsotsoana e 20 lipakeng tsa lisete.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Re qala ho sebetsa ka hloko le mekhahlelo ea pele ea ho phahamisa litšepe. 1st complex - qalong ea motsotso o mong le o mong re shoa, ebe re phomola motsotso o mong kaofela 'me qalong ea motsotso o latelang re tlolela mabokose. Kakaretso ea mekoloko e 4 (metsotso e 8): Deadlift - makhetlo a 5 (eketsa boima ba nako e 1 - ka lekhetlo la boraro); Lebokose le tlola - makhetlo a 10. Kamora moo, tse latelang li re emetse. Re sebetsa metsotso e 8 ka tsela e ts'oanang: Ho tlisa mangole sefubeng bareng e holimo - makhetlo a 8. Lunge - leoto ka leng makhetlo a 10.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Re ntse re tsoela pele ho koetlisa mamello - lekhetlong lena re tla etsa moaho oa "Cindy". Re etsa metsotso e 18: Lits'oants'o tse 5 (tse nang le sehlopha sa rekere); Li-push-up tse 9; Li-squats tse 15. Qetellong ea boikoetliso - mapolanka a 2 motsotso o le mong le likhefutso tsa metsotso e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 2

Beke ea bobeli bakeng sa semathi se qalang ho bapala ka tsela e fapaneng ha e fapane haholo le ea pele ka mojaro, empa re se re ntse re ka qala ho ithuta mokhoa oa mantlha ka litekanyo tsa mahala.

Letsatsi la 1	Ho ithuta ho etsa metsamao ea mantlha ka nepo. Re etsa metsotso e 8: Li-squats tse ka pele tse 7 tse nang le bara; Li-pull-up tse 7 (tse nang le rekere). Metsotso e 9 hape: Li-deadlifts tse 10 (40% -50% ea boima ba 'mele); Thapo e tlohelang e 30.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Re sebetsa metsotso e 21: Li-burpe tse 9; Squats tse 9; Li-push-up tse 9; Litulo tse 9 V; Thapo e tlolang. Qetellong - mapolanka a 3 bakeng sa metsotsoana e 50 ka phomolo ea ho phomola metsotsoana e 20.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno ke letsatsi la maoto a rona. Re sebetsa metsotso e 10: Li-squats tse 7 qalong ea motsotso ka mong (50-60% ea boima ba 'mele). Re etsa masakana a mane: Swing kettlebell - makhetlo a 10. Ho qhomela holim'a lebokose - makhetlo a 8. Ho lahlela bolo phofung - makhetlo a 6. Ha u qetile - mapolanka makhetlo a 3 bakeng sa metsotsoana e 45 ka phomolo ea ho phomola metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 3

Ho qala bekeng ena, mojaro o ka nyoloha hanyane, re ntse re tsoela pele ho ithuta mokhoa oa ho ikoetlisa ka mantlha.

Letsatsi la 1	Re etsa motsamao o mong le o mong ka tlase ho makhetlo a 7 qalong ea motsotso o mong le o mong. Qalong ea motsotso oa 1 - phomolo ea li-shvungs, qalong ea motsotso oa bobeli - phomolo ea ho tlola, qalong ea motsotso oa boraro - literei tsa phomolo ea maoto, qalong ea la 4 - li-shvung, jj. 7 e hatellang shvung; 7 e tlolela holim'a lejoe le katiloeng; Literei tse 7 tsa maoto bareng (kapa sefubeng) Qetellong re emetse: Thapo e 100 e tlolelang; Li-sit-up tse 50.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Re khutlela ho tsa mantlha. Re sebetsa metsotso e 10: Deadlift - makhetlo a 10. Lunges - makhetlo a 10 leoto le leng le le leng. Likarolo tse 3: Li-pull-up tse 21 (banana ba ka roala lebanta le ho fokotsa palo); Squats tse 15; Litulo tse 9 V. Kamora ho rarahana - etsa bareng makhetlo a 3 ka motsotso o le mong ka phomolo ea metsotsoana e 30.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Qetellong ea beke re tla ba le "Helen" e rarahaneng (makhetlo a 5 ka nako): Limithara tse 400; 21 kettlebell swing; Lits'oants'o tse 12. Qetellong ea moaho - makhetlo a 3 bareng bakeng sa motsotso o 1 ka phomolo ea phomolo ea metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 4

Ho qala bekeng ena, o ka leka ho ikoetlisa ka botlalo mabapi le mejaro. Beke e ntse e tletse ka meaho ea marang-rang bakeng sa ba qalang, empa ka lebelo le tloaelehileng.

Letsatsi la 1	Kajeno re sebetsa metsotso e 25. Qalong - metsotso e 5 ea ho soka sekepe ka lebelo le tloaelehileng. Ebe: Li-burpe tse 10; 5 phehella shvung; Litlhapi tse 12 tse bolailoeng (tse nang le boima bo lekanang); Literei tse 10 tsa maoto li ea bareng. Kamora ho rarahana - makhetlo a mane bareng bakeng sa metsotsoana e 60 ka phomolo ea phomolo bakeng sa metsotsoana e 20.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Pele, etsa tse latelang: Phehella shvungs - makhetlo a 21. Lebokose le tlola - makhetlo a 15. Lula-up - makhetlo a 9. Ebe re etsa lintho tse rarahaneng - metsotso e 10: Li hula - 7 (tsa banana) / 14 (tsa bashanyana) linako. Mapheo a Barbell (bareng) - 10 leoto ka leng.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Re tla keteka letsatsi la ho qetela la lenaneo la rona ka "Murph" complex (mofuta o khutsufalitsoeng hanyane bakeng sa ba qalang). Pele o qala, ka kopo hlokomela: Ho thibetsoe ho tlohella boikoetliso bo bong ho ea ho bo bong haeba o sa qeta e fetileng. E rarahaneng e tlameha ho etsoa ho fihlela qetellong. Ho molemo haeba o khona ho boloka hora e le 'ngoe. Seo re lokelang ho se etsa: 1,2 km matha; Li-pull-up tse 80 (ho khonahala ka sehlopha sa rekere); Li-push-up tse 160; Li-squats tse 240; 1.2 km matha. Ka mantsoe ana a matle, lenaneo la rona le ea fela!
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Kamora khoeli, o hloka ho ikamahanya le sebopeho le sistimi ea koetliso ea sefapano, ho kenyeletsoa le mefuta e meng kaofela. Haeba tsohle li lokile - u ikutloa hantle, u na le nako ea ho sebetsa ka thata le ho phomola, joale ke nako ea ho ntšetsa pele mananeo le ho lekanya katleho ea hau. Sebakeng sa rona sa marang-rang u ka fumana mananeo a mang a baatlelete ba nang le boiphihlelo, hape u khethe li-WOD tse u loketseng.

Na u ratile boitsebiso boo? E arolelane le metsoalle ea hau. Ho ntse ho na le lipotso? Welcom litlatsong.