Crossfit bakeng sa banana: boikoetliso le lenaneo la koetliso * Sefapano

Mosebetsi oa koetliso ea crossfit bakeng sa banana ha se feela ho etsa hore 'mele o be mosesaane le ho lekana, empa hape le ho holisa kapele bokhoni ba mmele. Joalokaha u tseba, CrossFit ke sesebelisoa se khabane sa khalori, hape e hlahisa ho tenyetseha le tšebelisano 'meleng, hape e ka etsa hore' mele oa hau o tiee hape o phele hantle.

Haeba u sa itokisetsa ho ea ikoetlisetsa 'mele ebe u ea ho mokoetlisi oa hau, u ka ikoetlisetsa hae. Kajeno re tla tsepamisa maikutlo holima thupelo le boitlhakiso bakeng sa banana ba ikoetlisong. Re tla u joetsa ka seo u se hlokang ka sehlopheng, ka lithupelo tsa mantlha le tse sebetsang ka ho fetesisa tsa sefapano. Ntle le moo, re hlophisitse lenaneo la koetliso bakeng sa banana. Tsamaea!

U hloka eng?

Phapang e kholo lipakeng tsa sistimi ea koetliso ea sefapano ke hore e kentse tse ntlehali ho tsoa lipapaling tse ling. Ka hona, lenane le tla hlokahala ho tsebahala haholo:

Liaparo tse sebetsange tla fetoha letlalo la hao la bobeli. Ha ho hlokahale feela litšoaneleho tsa ho hatelloa, empa hape le ho khabisoa ha sefuba (mohlala, top top ea tšehetso e entsoeng ka lesela le phefumolohang). Ehlile, sena ha se ntho e tlamang, empa ka 'nete ha se tšilafalo.
Lieta tse thata-thatae tla lokisa leoto ka mokhoa o sireletsehileng. E tla ba molemo ho uena, ka mohlala, ha u ikoetlisa ka barbell.
Li-gloves bakeng sa koetliso ka mehele le bareng tse tshekaletseng.
Mangole kapa litsoeng litšehetso (haeba li ka u tšoenya).
Matlalo a boithapollo bakeng sa matšeliso a maholo ha u ikoetlisa.
Thapo ya ho tlola - Tšobotsi e ke keng ea khutlisoa ea koetliso ea Cardio.

U ka sebelisa fitball bakeng sa hyperextension le ho sotha, litekanyo maotong, benche e sekametseng bakeng sa boralitaba, le lebokose le tlase le matla (ka matla kamoo ho ka khonehang!) Ka khopolo, boholo ba likhetla tsena li lokela ho ba mohahong ofe kapa ofe oa boikoetliso, leha li sa tsepamisoa ho CrossFit.

Video e mabapi le hore na CrossFit e ama ngoanana joang (hlokomela hape hore na ho bonolo hakae ho sebetsa setsing sa boikoetliso se ikhethang):

Mefuta ea ho ikoetlisa ka sefapano

Lenaneo la banana le ka fetola boikoetliso bo bong le bo bong. Sena se bitsoa "boikoetliso ba letsatsi" kapa WOD. Ho lakatseha hore boikoetliso bo bong le bo bong bo tsoang selikalikoe (WOD ea kajeno) bo kenyeletse libaka tse fapaneng tsa boikoetliso.

Ho na le mefuta e meraro ea mantlha ea mejaro ho CrossFit:

Cardio - ho matha, ho tlola thapo, li-burpees, ho qhomela lebokoseng, lisebelisoa tsa pelo le tse ling;
li-gymnastics - boikoetliso bofe kapa bofe ka boima ba 'mele oa hau;
ho phahamisa litšepe - sebetsa ka litekanyo tsa mahala.

Ha u rera thupelo ea hau, ho bohlokoa hore u etse bonyane mefuta e 'meli ho e meraro e kopane mohahong oo. Se ke oa ea feela bakeng sa ho chesa mafura - sebetsa ka tsela e rarahaneng, ntle le ho hlokomoloha thuto ea lihlopha tsohle tsa mesifa. Ha u pompa - nkholoe, ho nka lilemo tse ngata tsa koetliso ea botsebi le boima bo tebileng ba ho sebetsa.

Mokhoa oa motheo oa ho ikoetlisa

Re u lokiselitse lethathamo la mekhoa ea mantlha ea ho ikoetlisa bakeng sa banana - o hloka ho e sebelisa khafetsa kamoo o ka khonang mesebetsing ea hau. Li tla susumetsa litholoana tsa hau ka katleho.

Burpee

Burpee e kholo ebile e tšabehang. Boikoetliso bo ke keng ba siea mang kapa mang a sa tsotelle. E kopanya ho sutumetsa le ho qhomela, ha o ntse o koetlisa mamello hantle haholo.

Etsa bonnete ba hore o e kenye lenaneong la hau! Bakeng sa banana, e loketse hantle.

Ho bolaoa

Ho ka bonahala e le boikoetliso bo botle bo sehloho ho banna. Empa che - e etselitsoe bohle. Deadlift e pompa hantle mesifa ea maoto, likoti le mokokotlo - seo banana ba se hlokang. Ho na le mefuta e fapaneng ea lisebelisoa - re u fa mofuta oa khale.

Bohlokoa: Phoso e atileng haholo boikoetlisong bona ke ea ho khutlisa banana le banna. Etsa bonnete ba hore o boloka mokokotlo oa hao o otlolohile ho theosa le sete kaofela. Haeba ha o e-so etse boikoetliso bona, botsa mokoetlisi kapa semathi se nang le boiphihlelo jiming ho bona hore na o se etsa ka nepo.

Molao o ts'oanang o sebetsa ho mekhahlelo eohle e thata - u se ke oa ithuta mokhoa ona, u hloka moeletsi ea nang le boiphihlelo.

Ho tobetsa Schwung

Ho tobetsa Shvung ke boikoetliso bo botle ba ho pompa maoto, mahetla le li-triceps. E boetse e kenyelelitsoe mesebetsing ea mantlha ea crossfit mme e bua ka ho phahamisa litšepe.

Li-squats

Li-squats ke motheo oa ho ikoetlisa ka katleho bakeng sa banana. Hona le mefuta e mengata ea boikoetliso bona - ho bohlokoa hore o e sebelise ka ho fapanya mefuta e meng. Li-squats li pompa maoto le marako hantle, ha li ntse li sebetsa ka bongata lihlopha tsa mesifa ea 'mele.

Bakeng sa ba qalang, likhetho tsa boikoetliso ka boima ba bona li loketse: li-squats tsa moea, ho qhomela kantle, ka leoto le le leng:

Baatlelete ba nang le boiphihlelo ba ka li bapala ka litekanyo: ka kettlebell kapa li-dumbbells, ka barbell mahetleng a bona, sefuba kapa hlooho:

Mokhoa o nepahetseng, oo morupeli a lokelang ho u fa ona, le ona o bohlokoa haholo mona. Ntle ho eona, ho na le kotsi e kholo ea kotsi.

Li-push up

Boikoetliso bo bong ba mantlha ba boikoetliso ba 'mele ke ho sutumelletsa fatše. Ho ikoetlisa ho pompa mesifa ea pectoral, triceps le deltas tse ka pele.

Ba qalang ba ka etsa li-push-up tsa mangole:

Batho ba nang le boiphihlelo bo bongata, ho fapana le hoo, ba ka thatafatsa boikoetliso - e etse ka maoto holima dais kapa ka litekanyo / litšepe:

Polank

"Mang kapa mang ea nahanang hore motsotso ha o telele ha a so ka a ba ka bareng!"

Boikoetliso bona bo tsitsitseng ha bo hloke kenyelletso. Lepolanka le pompa abs ea hau le mantlha - e ntle bakeng sa banana e le boikoetliso bo botle ba poso.

Lula

Ho na le mefuta e 'maloa ea litulo (ho phahamisa' mele boemong bo tloaelehileng). Mofuta oa khale o shebahala tjena:

Ka tlase ke mohlala oa "buka e nyane", kapa V-sit-up:

U hloka ho sebelisa likhetho tse fapaneng ho tloha koetlisong ho ea koetlisong. Li-sit-ups li pompa abs ea hau hantle.

Ho hula

Ho hula hape ho tla ba molemo ho li-crossfit complexes bakeng sa banana.

Haeba u sa atlehe, leka ho li etsa pele ka thuso ea lihlopha tse khethehileng tsa rabara. Kapa u hule ka holimo bareng e tlase.

Lenaneo la koetliso

Re u lokiselitse lenaneo la koetliso bakeng sa basali. Empa pele re fihla ho eona, ha re re melao e tlamang e latelang:

Etsa bonnete ba hore o futhumala pele ho sehlopha.
Ikoetlise ka mokhoa o phahameng - se ke oa lelekisa litekanyo tse boima ho fihlela u tseba tse nyane.
Ho eletsoa hore u pholile kamora ho rarahana (ho otlolla mesifa kapa boikoetliso bo eketsehileng bakeng sa boralitaba).
Nako ea phomolo lipakeng tsa li-sets e lokela ho ba nyane ho pholletsa le sete kaofela. Ho lakatseha hore e se be ho hang.
Shebella boemo ba hau - "joalo ka nako ea hoqetela" ha ho hlokahale hore u koetlise.

Lenaneo lena le etselitsoe banana bao ba sa tsoa qala potoloho ea bona ea koetliso, empa ba le sebopehong se setle sa mmele (ke hore, lebelo le matla a koetliso li tla nyoloha butle butle beke le beke).

Bakeng sa banana ba qalang haholo ho na le lenaneo le bonolo haholoanyane mona.

Beke ea 1

Letsatsi la 1	Koetliso ea potoloho e re emetse hore butle-butle re thelle mesifa ea rona. Likarolo tse 5 ka kakaretso: ho tlōla thapo - makhetlo a 50; burpee - makhetlo a 5; squats - makhetlo a 10; lula-makhetlo a 10. Kamora koetliso, etsa bareng - makhetlo a 3 bakeng sa metsotsoana e 40 ka khefu ea metsotsoana e 20 lipakeng tsa lisete.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Re qala ho tseba ho ikoetlisa le ho sebetsa ka litekanyo. Bothata ba pele - qalong ea motsotso oa pele re bolaea batho ba shoeleng, ebe rea phomola ebe qalong ea motsotso o latelang re tlolela mabokose, joalo-joalo bakeng sa mekhahlelo e 6 (e tla ba kakaretso ea metsotso e 12): Deadlift - makhetlo a 5. Re eketsa boima ba 'mele ho potoloha le leng le le leng la bobeli (ke hore, mokhahlelong oa 3 le oa 5), qala ka bara e se nang letho, eketsa 2.5-5 kg, tsepamisa mohopolo ho sebopeho sa hau sa' mele, mokhoa ona o lokela ho lula o phethahetse. Ho qhomela holim'a lebokose - makhetlo a 10. Ebe re etsa lintho tse rarahaneng - metsotso e 10: Ho tlisa mangole sefubeng bareng e holimo - makhetlo a 10. Ho tlola matšoafo (ho fetola maoto ka ho qhoma) - makhetlo a 10.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Re ntse re tsoela pele ho pompa mamello, 'me re na le moaho oa pele o tsebahalang. Leka letsoho la hau ho Cindy. Re sebetsa metsotso e 20, ha lipalo li ntse li eketseha, ho ba betere: Lits'oants'o tse 5 (tse nang le sehlopha sa rekere); Li-push-up tse 10; Li-squats tse 15. Ha u qetile - mapolanka makhetlo a 3 bakeng sa metsotsoana e 45 ka phomolo ea phomolo bakeng sa metsotsoana e 20.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Beke ea 2

Letsatsi la 1	Re ntse re tsoela pele ho sebetsa ka mokhoa oa boikoetliso. Re etsa metsotso e 10: Li-squats tse ka pele tse 10 tse nang le bara; Lits'oants'o tse 7 (ka rekere). Le metsotso e meng e 10: Litlhaselo tse 10 tse bolailoeng; Ho tlola lithapo tse 30.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Kajeno re beha khatiso e nyane ho cardio. Re sebetsa metsotso e 20: Li-burpe tse 10; Squats tse 10; Li-push-up tse 5; Li-sit-up tsa 5 V; Ho tlola lithapo tse 30. Ha u qetile - mapolanka makhetlo a 3 bakeng sa metsotsoana e 45 ka phomolo ea ho phomola metsotsoana e 20.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Kajeno ke letsatsi la maoto a rona. Metsotso e meng le e meng e 1.5 re etsa li-squats tse tebileng bakeng sa makhetlo a 10-10, 8-8, 6-6, 5-5, 4-4. Ka mantsoe a mang, re etsa li-squats tse 10, re phomola ho fihlela metsotso e 1.5 e felile, ebe e 'ngoe hape e 10, re phomole hape, re eketsa boima mme re etse makhetlo a 8, joalo-joalo. U hloka ho eketsa boima ba 'mele nako le nako ha u fokotsa palo ea ho pheta-pheta. Metsotso e 15 feela. Ha u qetile - mapolanka makhetlo a 3 bakeng sa metsotsoana e 45 ka phomolo ea phomolo bakeng sa metsotsoana e 20.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Beke ea 3

Letsatsi la 1	Re etsa boikoetliso bo le bong qalong ea motsotso o mong le o mong, ebe re phomola ho fihlela qetellong ea motsotso ebe re fetela ho o latelang. Re sebetsa metsotso e 21 kaofela, ke hore, makhetlo a 7 o tlameha ho ikoetlisa ka 'ngoe. 10 e hatellang shvung; 10 e tlolela holim'a lejoe le katiloeng (ntle le phomolo fatše); Literei tse 10 tsa maoto li ea bareng. E latelang, re etsa: Liropo tse 100 tsa ho tlola; Li-sit-up tse 50. Palo ea mekhoa ha e felle mona.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Re khutlela mesebetsing ea mantlha. Re sebetsa metsotso e 20: ho bolaoa - makhetlo a 10; li-squats tse tlohang - makhetlo a 10; mapheo - makhetlo a 10 leoto le leng le le leng. Mora rarahaneng - liropo 300 le 'ngoe kapa 100 habeli.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Kajeno re emetse mohaho oa "Helen" - mekoloko e 4 ka nako: Limithara tse 400; 21 kettlebell swing; Lits'oants'o tse 12 (tse nang le rekere). Ha u qetile - mapolanka makhetlo a 3 bakeng sa metsotsoana e 45 ka phomolo ea ho phomola metsotsoana e 20.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Beke ea 4

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; Mapheo a 10 leotong ka leng; Li-sit-up tse 10. Ha u qetile - mapolanka makhetlo a mane bakeng sa metsotsoana e 60 ka phomolo ea ho phomola metsotsoana e 20.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Mohahong oa pele - qalong ea motsotso oa pele re bolaea batho ba bang, ebe rea phomola ebe qalong ea motsotso o latelang re tlolela mabokose, joalo-joalo bakeng sa mekhahlelo e 6 (metsotso e 12 kaofela): Deadlift - makhetlo a 5. Re eketsa boima ba 'mele ho potoloha le leng le le leng la bobeli (ke hore, ho potoloho ea 3 le ea 5), qala ka bara e se nang letho, eketsa 2.5-5 kg e le ngoe, tsepamisa mohopolo ho sebopeho sa hau sa' mele, mokhoa ona o lokela ho lula o phethahetse. Ho qhomela lebokoseng - makhetlo a 10 Ebe re etsa lintho tse rarahaneng - metsotso e 10: Ho tlisa mangole sefubeng bareng e holimo - makhetlo a 10. Ho tlola matšoafo (ho fetola maoto ka ho qhoma) - makhetlo a 10.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Kajeno re emetse "Murph" - moaho o motle oo u ka o ratang. Melao ea Murph: U ke ke ua chencha boikoetliso (ho fihlela u bo qetile, u ke ke ua fetela pele). U ka se tlohe ntle le ho qeta Murph (hantle, ha feela u ka ikutloa u sa thaba ka tšohanyetso - empa ha ho hlokahale hore u e tlise ho seo, re aba mabotho). Kahoo, re etsa: 1.5 km ho matha; Ho hula ka makhetlo a 100 (ho khonahala ka lebanta le rekereng); Li-push-up tse 200; Squats tse 300; 1.5 km ho matha.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo