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Crossfit hae bakeng sa banna

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 hlokahalaE 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.

© archideaphoto - stock.adobe.com

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.

  1. 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

  2. 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

  3. 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

  4. Marang-rang. Li ka etsoa ka litekanyo le ntle le tsona. Ba pompa hantle maoto le mesifa ea gluteal.

    © Paul - stock.adobe.com

  5. 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.
  6. 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.
  7. 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

  8. "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 1Re 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 2Boikhathollo
Letsatsi la 3Ho 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 4Boikhathollo
Letsatsi la 5Re 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 6Boikhathollo
Letsatsi la 7Boikhathollo

Libeke tsa 2 le 4

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

Letsatsi la 1Re 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 2Boikhathollo
Letsatsi la 3Re 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 4Boikhathollo
Letsatsi la 5Re 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 6Boikhathollo
Letsatsi la 7Boikhathollo

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 1Re 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 2Boikhathollo
Letsatsi la 3Re 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 4Boikhathollo
Letsatsi la 5Ke 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 6Boikhathollo
Letsatsi la 7Boikhathollo

Libeke tsa 2 le 4

Letsatsi la 1Re 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 2Boikhathollo
Letsatsi la 3Re 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 4Boikhathollo
Letsatsi la 5Re 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 6Boikhathollo
Letsatsi la 7Boikhathollo

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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