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 |
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© 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.
- 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):
Phomola metsotso e 2. Ho potoloha ho feta ka metsotso e 10, ho betere:
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):
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Letsatsi la 4 | Boikhathollo |
Letsatsi la 5 | Re sebetsa metsotso e 12 (ho feta, ho ba betere):
Re sebetsa metsotso e 15 (ho feta, ho molemo):
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):
Re sebetsa metsotso e 15 (ho feta, ho molemo):
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Letsatsi la 2 | Boikhathollo |
Letsatsi la 3 | Re sebetsa metsotso e 30 (koetliso e chitja):
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Letsatsi la 4 | Boikhathollo |
Letsatsi la 5 | Re sebetsa ho fihlela re phethela mohaho oohle - re tsepamisa maikutlo ho metsotso e 40-60:
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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):
Phomola metsotso e 2. Re sebetsa metsotso e 15 (ho feta, ho molemo):
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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):
Re sebetsa metsotso e 15 (ho feta, ho molemo):
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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:
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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):
Phomola metsotso e 5. Re sebetsa metsotso e 10 (ho feta, ho ba betere):
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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):
Re sebetsa metsotso e 15 (ho feta, ho molemo):
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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):
Re sebetsa metsotso e 15 (ho feta, ho molemo):
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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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