Crossfit lapeng bakeng sa banna: mananeo a ho ikoetlisa le ho ikoetlisa * Sefapano

Mananeo a koetliso

26K 1 09.11.2016 (ntlafatso ea ho qetela: 26.06.2019)

Ho na le linako tseo ka tsona crossfit lapeng e leng eona feela monyetla oa hore banna ba kenelle papaling ena. Ka nako e ts'oanang, ho na le takatso le tjantjello e kholo bakeng sa mosebetsi o matla, empa ho thata ho its'epahalla lenaneo le atlehileng la koetliso - ho ela hloko mojaro o lekaneng lihlopheng tsohle tsa mesifa, ho rala palo ea mekhoa, ho pheta-pheta le matsatsi a phomolo. Empa haesale ho tsejoa hore sepheo se hlakileng se ka fihlelloang le moralo o utloisisehang ke senotlolo sa katleho morerong ofe kapa ofe.

Re u lokiselitse kakaretso e felletseng ea boikoetliso bo sebetsang ka ho fetesisa le mananeo a koetliso malapeng bakeng sa banna.

U hloka lisebelisoa life bakeng sa koetliso?

Ntho ea pele eo u ka nahanang ka eona pele u qala lithuto ke seo u ka se hlokang bakeng sa bona? Nahana ka taba ena ka mekhoa e 'meli - e tlamang le e lakatsehang lisebelisoa tsa koetliso le lisebelisoa:

E hlokahala

E lakatsehang

Boima - ka ho khetheha li-dumbbells tse 2 tse ka senyehang kapa kettlebell (hantle 2) e nang le boima bo u lekanang.
Thapo ea baesekele kapa baesekele - re tla hloka boikoetliso ba pelo, empa kaha thapo e theko e tlase ebile e nka sebaka se fokolang, joale rea e khetha.

Liaparo tsa lipapali. Leha o le sieo 'me o ke ke oa tšoenyeha ka chebahalo ea hau - liaparo li lula e le karolo ea bohlokoa ea boikoetliso ba hau. Ha aa lokela ho thibela ho sisinyeha, ho phahama le ho se lumelle 'mele ho hema.
Mat. Bakeng sa boikoetliso ba mpeng, u tla e hloka.
Sebaka se holimo sa bara kapa monyetla oa ho ikoetlisa seterateng ho eona. Le ha bareng e tshekaletseng e sebetsa e le sesebelisoa sa boitlhakiso bo fokolang haholo, boikoetliso ho eona ke boikoetliso bo ke keng ba khutlisoa.
Lebokose le tiileng kapa boemo bo bong le "leralla" le tiileng bakeng sa ho tlolela ho lona.

Mekhoa ea ho ikoetlisa ea mantlha ea ho ikoetlisa lapeng

Mona re tla senya mekhoa ea mantlha eo banna ba tla e thusa ha ba kenya tšebetsong mananeo a bona a ho ikoetlisa hae. Re ke ke ra lula ho e 'ngoe le e' ngoe ea tsona nako e telele - haeba u na le lipotso ka efe kapa efe ea tsona, u ka tloaelana le boikoetliso ka har'a thepa e ikhethileng e nehetsoeng ho eona.

Burpee. Boikoetliso bo tummeng bo fetohileng, mohlomong, bo tšoanang le CrossFit. E tlameha ho ba teng lenaneong lefe kapa lefe la ho ikoetlisa bakeng sa banna.
© logo3in1 - stock.adobe.com
Buka e nyane, kapa litulo tse bopehileng joaloka V. Ho ikoetlisa bakeng sa li-abs tse ka tlase le tse holimo ka nako e le 'ngoe.
© alfexe - stock.adobe.com
Li-squats tse nang le boima ba 'mele le ntle le tsona. Haeba u se na litekanyo kapa li-dumbbells, u ka sebelisa mokotla o boima. Likhetho tse ntle bakeng sa squats ntle le litekanyo ho hang - ka ho qhomela kantle le ka leoto le le leng.

© Makatserchyk - stock.adobe.com
Marang-rang. Li ka etsoa ka litekanyo le ntle le tsona. Ba pompa hantle maoto le mesifa ea gluteal.
© Paul - stock.adobe.com
Lits'oants'o tsa khale. E 'ngoe ea lits'ebetso tsa mantlha le tsa bohlokoahali tsa mantlha - kantle ho eona, ho tla ba thata haholo ho theha boikoetliso bo sebetsang hantle lapeng.
Li-push up. Hape ke e 'ngoe ea boikoetliso ba bohlokoahali, ea bohlokoa bakeng sa monna. Sefuba, li-triceps, li-deltas tse ka pele lia sebetsa.
Polank. Boikoetliso bo tummeng haholo, bo sebelisa lihlopha tse ngata tsa mesifa, tse kholo e le li-abs le mesifa ea mantlha.
© lehlohonolo - stock.adobe.com
"Sekepe". Mokhoa o mong oa ho itšireletsa malapeng. E etsoa e robetse ka mpeng.

Melao ea bohlokoa ea koetliso ea sefapano

Ka mor'a moo, re tla bua ka melao ea bohlokoahali ea koetliso ea sefapano, e sebetsang ho bohle, eseng banna feela:

Etsa bonnete ba hore o futhumatsa mesifa le manonyeletso. Se ke oa ba botsoa, metsotso e 3-4 ea nako e sebelisitsoeng e tla u pholosa likotsing tse ka bang teng.
Mosebetsi oa Crossfit o arotsoe ka libaka tse arohaneng (joalo ka molao, litsi tse 1-2 li etsahala thutong e le 'ngoe). Kahoo, leka ho se phomole ha u ntse u etsa mohaho o thata. Empa o ka nka khefu e khuts'oane ea metsotso e 2-5 lipakeng tsa bona. Bohlokoa: haeba u sa qala 'me' mele oa hau o e-so ikamahanya le boikoetliso bo matla, hlokomela 'me u eketse mojaro butle-butle ho tloha nakong ea thuto ho ea ho e ngoe.
U se ke ua ikoetlisa ka mpeng kapa ka tlala. Lihora tse 2-3 (ho latela metabolism ea hau) pele u koetlisetsoa, etsa bonnete ba hore u jarisa lijo tsa protheine le lik'habohaedreite (lik'habohaedreite li tlameha ho ba thata - mohlala, buckwheat). Ha u ikoetlisa u sa je letho, ka mor'a metsotso e 10-15 u ka utloa ho senyeha ho felletseng.
Phomola lipakeng tsa boikoetliso. Ke baatlelete ba litsebi feela ba nang le maikutlo a matle bakeng sa 'mele ea bona ba ka etsang meaho ea CrossFit letsatsi le leng le le leng. Mokhoa o tloaelehileng - koetliso ea letsatsi le le leng, phomolo ea letsatsi le le leng.
Latela mokhoa oa hau oa boikoetliso. Ho molemo ho e etsa ka boima bo tlase hantle ho feta ka moroalo o boima, empa o sa e rera.
Ho eletsoa hore u pholile qetellong ea thupelo ea matla (ho otlolla, ho ikoetlisa, ho ikoetlisa ka morao, khanya ea pelo, jj.). Ho bonahala eka ha se khoebo ea monna - u re, empa che. Karolo ena ea moaho e bohlokoa haholo ho banna le basali.

Mofuthu oa boleng bo holimo pele ho koetliso ea sefapano bakeng sa banna ba "Borodach":

Mananeo a koetliso ea Crossfit bakeng sa banna malapeng

Re u lokiselitse mananeo a 'maloa a koetliso a atlehang bakeng sa banna liketsahalong tse fapaneng. Kaofela ha bona ba kopantsoe ke taba ea hore ba loketse ho ikoetlisetsa hae. Ho tla ba le mananeo a 2 ka kakaretso:

Haeba u lekanyelitsoe lisebelisoa tsa lipapali, ha u na lisebelisoa tsa lipapali ho tsoa lenaneng le kaholimo (le kettlebells le dumbbells).
Lenaneo la koetliso le lisebelisoa tsohle tse hlokahalang - bara e rapameng, lebokose, li-dumbbells, jj.

Ela hloko! Haeba u batla ho fihlela sephetho se matla sa liatleletiki ho CrossFit, ho ntse ho le bohlokoa ho bokella lisebelisoa - bonyane bara le litekanyo tse holimo!

Lenaneo la koetliso la 1 (ntle le lisebelisoa tsa lipapali)

Lenaneo la pele la koetliso bakeng sa banna malapeng ba se na lisebelisoa tse khethehileng.

Libeke tsa 1 le 3

Kemiso ea lihlopha bakeng sa libeke tsa 1 le 3. Etsa bonnete ba hore o lekola tsoelo-pele ea hau - haholo-holo litsing moo o hlokang ho potoloha ho feta, ho betere, leka ho eketsa palo ea mekoloko ho tloha bekeng ho isa bekeng.

Letsatsi la 1	Re sebetsa metsotso e 16 (boikoetliso bo le bong bo chenchana motsotso o mong le o mong, ke hore, metsotso e 8 bakeng sa motsotso ka mong): squats ka ho qhomela ka ntle - makhetlo a 10; burpee - makhetlo a 10. Phomola metsotso e 2. Ho potoloha ho feta ka metsotso e 10, ho betere: Push-up - makhetlo a 10; mapheo - makhetlo a 10 leoto le leng le le leng. Qetellong ea moaho, re etsa bareng makhetlo a 4 ka motsotso o le mong ka linako tsa metsotsoana e 20 bakeng sa phomolo.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Ho ikoetlisa ha potoloho metsotso e 30 ntle le ho phomola (ho feta, ho molemo): burpee - makhetlo a 7; sekepe - makhetlo a 10; V sit-up - makhetlo a 10; li-push-up ho tloha fatše - makhetlo a 10.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Re sebetsa metsotso e 12 (ho feta, ho ba betere): Push-up le maoto a ka sofa kapa bophahamo efe kapa efe - makhetlo a 7; qhomela squats - makhetlo a 10. Re sebetsa metsotso e 15 (ho feta, ho molemo): burpee - makhetlo a 10; lula-makhetlo a 15. Qetellong ea moaho, re etsa bareng makhetlo a 4 ka motsotso o le mong ka linako tsa metsotsoana e 20 bakeng sa phomolo.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Libeke tsa 2 le 4

Re etsa meaho e latelang libekeng tsa bobeli le tsa bone tsa lenaneo la rona:

Letsatsi la 1	Re sebetsa metsotso e 16 (re fapanya boikoetliso bo le bong ka motsotso, ke hore, metsotso e 8 bakeng sa e mong le e mong): li-squats ka leoto le le leng - makhetlo a 7 bakeng sa le leng le le leng; mapheo ka ho qhomela (kamora lehlaka le leng le le leng leotong le le leng, ho qhomela ka phetisetso ea boemo ho ea leoto le leng) - makhetlo a 7 leotong ka leng. Re sebetsa metsotso e 15 (ho feta, ho molemo): burpee - makhetlo a 10; mapolanka - metsotsoana e 60.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Re sebetsa metsotso e 30 (koetliso e chitja): V sit-ups makhetlo a 15; sekepe - makhetlo a 10; mapolanka - metsotsoana e 60; burpee - makhetlo a 10.
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Re sebetsa ho fihlela re phethela mohaho oohle - re tsepamisa maikutlo ho metsotso e 40-60: burpees - makhetlo a 30; mapheo - makhetlo a 50 leoto le leng le le leng; li-push-up - makhetlo a 100; squats (ha ho boima le ho qhomela) - makhetlo a 200; lula-makhetlo a 50.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Lenaneo la ho ikoetlisa lapeng # 2

Ho fetela lenaneong le felletseng la ho ikoetlisa lapeng. Lekhetlong lena ka lisebelisoa tsa lipapali.

Libeke tsa 1 le 3

Letsatsi la 1	Re sebetsa metsotso e 15 (ho feta, ho molemo): li-pull-ups tsa khale - makhetlo a 7; li-dumbbell thrusters - makhetlo a 10. Phomola metsotso e 2. Re sebetsa metsotso e 15 (ho feta, ho molemo): li-squats tse tebileng tse nang le li-dumbbells - makhetlo a 10; tlolela lebokoseng - makhetlo a 10.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Re sebetsa metsotso e 12 (re fapanya boikoetliso bo le bong ka motsotso, ke hore, metsotso e 6 ho e mong le e mong): mochine oa khatiso oa benche ea dumbbell o lutse bencheng (haeba ho teng) kapa fatše ka keketseho ea boima tseleng e ngoe le e ngoe e latelang (2 ea ho qetela e atamela ntle le keketseho e nang le litekanyo tse phahameng ho uena) - makhetlo a 10; li-push-up ho tloha fatše - makhetlo a 10. Re sebetsa metsotso e 15 (ho feta, ho molemo): leoto le phahamisetsa bareng - makhetlo a 10; thapo - makhetlo a 50 (15, haeba u tseba ho habeli).
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Ke nako ea ho ja hanyane. Re tla etsa "Murph" e rarahaneng ka tlhaloso ea lapeng mme re khutsufatse hanyane. Re sebetsa ho fihlela re phethela mohaho oohle - re tsepamisa maikutlo ho metsotso e 40-60: thapo e tlohang - makhetlo a 200 (kapa 75 habeli); hula - makhetlo a 75; li-push-up - makhetlo a 100; squats - makhetlo a 200; thapo e tlohang - makhetlo a 200 (kapa 75 habeli).
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Libeke tsa 2 le 4

Letsatsi la 1	Re sebetsa metsotso e 15 (ho feta, ho molemo): ballon le kettlebell (kapa dumbbells) - makhetlo a 10; tobetsa bencheng le dumbbells - makhetlo a 7. Phomola metsotso e 5. Re sebetsa metsotso e 10 (ho feta, ho ba betere): li-squats tse tebileng tse nang le li-dumbbells - makhetlo a 10; burpee - makhetlo a 10.
Letsatsi la 2	Boikhathollo
Letsatsi la 3	Re sebetsa metsotso e 12 (re fapanya boikoetliso bo le bong ka motsotso, ke hore, metsotso e 6 bakeng sa e mong le e mong): matšoafo a nang le li-dumbbells - makhetlo a 10; burpee - makhetlo a 10. Re sebetsa metsotso e 15 (ho feta, ho molemo): lula - makhetlo a 10; thapo - makhetlo a 50 (15 haeba u tseba ho habeli).
Letsatsi la 4	Boikhathollo
Letsatsi la 5	Re sebetsa metsotso e 12 (re fapanya boikoetliso bo le bong ka motsotso, ke hore, metsotso e 6 ho e mong le e mong): Lits'oants'o tse 7 tse thata; 10 e tlolela ka lebokoseng. Re sebetsa metsotso e 15 (ho feta, ho molemo): dumbbell e tsoa fatše - makhetlo a 5 ka letsoho le leng le le leng; tlisa maoto bareng e tshekaletseng - makhetlo a 6; Li-push-up tse 10.
Letsatsi la 6	Boikhathollo
Letsatsi la 7	Boikhathollo

Nakong e tlang, o ka eketsa matla a mananeo ana - eketsa litekanyo tsa ho sebetsa, palo ea ho pheta-pheta le masakana. Taba ea mantlha ke hore u se ke oa e fetella 'me u se ke ua ipeha kotsing ea ho kenella. U ka etsa li-WOD tse rarahaneng ho tsoa ho tse u lumellang mabapi le ho fumaneha ha lisebelisoa.

Fana ka mehlala ea koetliso le katleho ea hau! Haeba u ne u rata boitsebiso boo, u se ke ua tsilatsila ho bolella metsoalle ea hao ka bona. Ho ntse ho na le lipotso? Welcom litlatsong.

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