CrossFit kino. CrossFit - hoʻokō '? Iae. CrossFit no ka kaikamahine

CrossFit ua e ho onui ana hiʻona i waena o sporstmenov. No ka poe i loa Ike e o ka mea ia mea,ʻaʻole, mākou e ho'āʻo e hai aku oe i ka au mamuli e pili ana i nā mea a pau, ao ke ano o ka haʻuki.

He aha ka CrossFit

By aʻo i loko o nā papahana likeʻole, mākou e ma neia hope aku i ka hopena o ko lākou pilikia hana: a mahuahua nui ikaika, ke ahonui, Muscle nui. Aloha i - ke lilo mai i ka maikaʻi physical shape. Naʻe, i ka hele ana i ke kumuhana o keia Haawina. No laila, he aha ka CrossFit? CrossFit - mau e lauwili, ooieoeiiaeuiiai neʻe i loko o kiʻekiʻe pinepine '(a' o ia hoʻi: noke loli iki ana, ooieoeiiaeuiiai neʻeʻana, e holo ma kiʻekiʻe pinepine '). Ma rula, i kēia ho'ākāka 'ana i ka wehewehe no ia aʻo, kahi mākou i nā mea a pau ekolu o na luna eiiiiiaiou. E mākou e hoʻokolokolo ai kela mea keia mea o lakou ma ka au mamuli. E ka hele!

oko

O ka papa, mua o nā mea a pau lauwili me oe mākou ooieoeiiaeuiuo ka neʻe 'ana. Pu me ia, e hoʻololi i ke kaupaonaʻana, oiai e kau mai ana a me ka maʻamau kipa i ke keʻena, ipu, a no laila, ma luna o. D. ano he kumu hoʻohālike hiki e ke kini o ke kēpau, a nolaila, e kakau i kekahi mau i loko o kā mākou 'atikala. No laila, ina oe, no ka laʻana, nani nui e hana i ka laau (ka Aha kaomi, koa kaomi, a pela aku ..), A laila, ho'āʻo e e ka ia ka neʻe 'ana, akā, me ka dumbbells. Oe ke hoʻololi i ka 'ana lumi. No kekahi laʻana, i keia la e hana mai ma 6 pm me ka piha opu, akā, he uuku maluhiluhi ma hope o ka hana. A laila, e ho'āʻo i ka lāʻapōpō, e hele i ke kakahiaka aʻo, a me oe e haha mai i ka nui oko ao, a me ka ole i ka mea i ka ino. Ae, ua i laila e kamailio ana? E ho'āʻo i ka paa mau aʻo kau ma kekahi mau wahi kiʻekiʻe ma luna o kaʻilikai - a oe e haha i ka like pū. Eia hoi, oko a kou aʻo mahae (3H2H3, 5x2, 1x1), i ka hoi houʻano i kou aʻo ola. I mau, ho'āʻo e pāʻani me nā mea a pau o keia, no ka mea maoli i ke aloha.

kiʻekiʻe pinepine '

Olelo ana mai o kiʻekiʻe-pinepine ', e e laweʻia i loko o ka mooolelo a me ka hana i ka' ana i kūpono, no ka mea, e pono mua e aʻo i ka hana i na mea pono, a laila, neʻe i ke kiʻekiʻe-pinepine 'aʻo. Me ia he aʻo ulu o ke Muscle nuipa a me ka ikaika o koʻu pomaikai ia e hele nui wikiwiki, akā, e like me ka olelo mua, ia mea pono e hoopili aku i ka pono hanaʻoe.

iaea ooieoeiiaeuiiai neʻe

Pehea e hooholo i iaea ooieoeiiaeuiiai neʻeʻana, a me ka mea mea ole? I ka mea, na mea a pau i puni hoʻi: inā ua hiki koke hoʻoneʻe i ou wahi lihi iki o ke kaupaonaʻana i ka mamao loa, i ke noi i iaea ooieoeiiaeuiiai. Ma nā'ōlelo, i kēia mau mea neʻe i hoʻomōhala i loko o mākou, alahula mau mana. Nō kāu, i kēia mau nā likeʻole traction lua kaomi waina kino a me squats. E like me 'oe ke ike, ka mea, o ke kumu o ke kumu o kino. CrossFit aʻole i loaʻa i ka helu o ka ooieoeiiaeuiuo hōʻano hou i ka biceps a loa nā kino maʻike ākea simulators, no ka mea, ka mea e ole malama i ke kumu o rula (e ole i ka huahelu o ka noi, aohe mea i "Naita me" ka mana, etc.).

ʻano o ke kino

E hoʻomaka disassemble hoounauna me ka mawaho mea (ka W), a he o na ano a pau i na laau (Classic, "sumo", Lomania), lua kaomi waina i ka hoʻokō 'ana, squats, hoʻomehana honua, e like me kino me nā paona a me dumbbells. I keia hui mākou nā kumu o ke kino. CrossFit i ka mea kiko'ī ia gymnastic (G) a me ka hoʻokō me ka nunui (M). Ke kahiko nā i ka likeʻole ka neʻe 'ana me kā lākou mau kaumaha, examples no a hiki e kela ano keia ano o ka, e huki like-ae la, kūpenu iho ia i a oi. Loa pinepine ka mea, e hoʻohana i ka hana pāʻani a me ka iwilei sport kapa Street Workout. I ka pae o ka nunui-mea kūkulu hoounauna o ka ai-kapaia "cardio": holo, 'auʻau, o Kepakailiula i kaula, ka hoe, Paikikala a me na mea e ae.

iaaiey

E like me ka rula, iaaiey CrossFit kaʻana like couplets, triplets, a me chippers. Couplets i alu noi i loko o nāʻokoʻa 1 superset. No kekahi laʻana, e hiki ke lawe i kekahi hoʻokō 'ana o ka W (hana me ka paona), ai pili aku ia i ka luna' ana me kekahi holo ana o ka G (gymnastic) - WG. Inā e manaʻo mākou i mua mākou mea he nui i waeʻia o ka hoʻohuiʻia (WG, WM, GM), e noonoo pono i ka nui dala o ka hoʻokō 'kēlā me kēia' ano (i hiki ke hui MM, WW a me GG).

E hele mai ia. Na triplets - he huihui 'ana o ke 3 okoa ka neʻe' ana. ʻAʻole mākou e olelo nui no ia, ua manaʻo ka mea e ole e hiki ole i ka helu i ka 27 hiki pu o ka hoʻokō 'ana.

Eia hoi, i ka hope 'ano o ka iaaiey - e Aloha Chipper (Chipper), i komo ai i ka hoʻohui pū' ia o ka 4 a me ka oi ana. It Ka nani kaumaha moʻo o ka hoʻokō 'ana i kahi au e ihola ia hana 30-50 repetitions o 4 a oi kino, a, incidentally, nui hoʻouluhua' ana ma ka hopena o ka workout. Chipper pono e hana mai ka manawa i ka manawa, akā, i ka makakoho e noho couplets a me triplets.

CrossFit no ka kaikamahine

I manaʻo o kela kaikamahine e ho'āʻo ana e malama i kona kino i loko o ke kūmau, ma ka mea e hana i kou'ōnaehana haha hou ma nanea ana. Naʻe, ka wā kipa hola me na newa, na kaikamahine olalo e lńkou me paona puny a me ka nawaliwali ma ka hale haʻuki e hana uuku pahaʻaʻohe hopena. Ae, ke kaumaha ua iki hoemi, akā, e aho, ia mea he kānaka apau i mākaukau o ka mea'ōnaehana mānowai koko machines,ʻaʻole na hora o ke aʻo. No ia mea 'o ia hoʻi he CrossFit no ka wahine? Mua, ke aʻo, e hoolilo oe i ka oi kēlā a me kekahi kime pāʻani. A ka mea, 'aʻole i manaʻo ia oe, e lilo i nui me he' oihana bodibildershi. Palena iki momona a me ka maikai physical shape like me ka a pau - keia mea i ka hopena o ke aʻo. Ka lua, CrossFit papa hohola aku i ka wā kamaliʻi o kou mau ami, e like me emi i ka likelihood o ka hewa. Eia hoi, o keia mea he alanui nui e hoala i ka hoʻoponopono-ʻia.

Akā, He aha e hoohana i mea e pono ai no nā wāhine? Kēia papa i nā alo / ea squats, lunges, "burpee" pahu aku ai i, "E noho mai," na ano a pau o Ke Kai no ka paapu o kanaka, raznozhka, "papamoe kī", holo ikaika i ka dumbbells, cardio (kaʻoi loa e e holo a me ka Paikikala / Bike), Jump-o "hoomanawanui gait" a me ka Aha / ku koʻokoʻo. He lawa no ka maʻamau kaikamahine nana e makemake i ka nani kino, e loaʻa. O ka holo ana, e hiki ke hana 'ē aʻe kino.

CrossFit ma ka hale

Ano, ke noonoo i kekahi o ke aʻo papahana 'ia ua hōʻike hewa no ke kuʻuna ma ka hale, i ka papahana ma kekahi' âlapa kaulana CrossFit Lauren Plumey. E hoʻomaka nooaai? Oe e pono ai i kekahi mea uuku hoi keia: 2-5 paona dumbbells no na wahine a me 8-12-kg no na kanaka (a oi - ke kaumaha ma muli o ka physical aʻo) a me ka Aha / ai poʻe huki. Ia ka leo o nā mea a pau.

Mākou e noho kino. Koke mai nei, i kela pule oe pono e hoomahuahua i ka lōʻihi like 'ole o ka hoʻokō', mahuahua ka haawe. I ka wa e ala mai ai i 40-60 minuke oʻeleu aʻo, e hiki kuhi ia oe ua hiki i ka luna. Pehea pinepine E undergo aʻo? Ka ninau mea loa Hōʻuluʻulu, akā, i ka mea maikai koho makemake e 3-4 manawa o ka pule. Ua pono, ua hoʻomaka e aʻo hahau "CrossFit". Pono a pau o no ka ke kuʻuna ma ka home.

1. Mahi a me kekahi lima. Kēia me ka hoʻohana i ka lākou kīkala, wāwae, hoʻi, i na mea kaua a me nā poʻohiwi. Oe Pono e hana 2-4 e puhi ia o 8 Rep ma kēlā lima.
2. Bear ka gait. Kēia hookoikoi hoʻohana kou kino holoʻokoʻa. Photo hooko oe ke ike ma lalo nei. E hana 30 kapuai ma hope o kēlā me kēia hookoikoi mea e me ka nui loa hooikaika mai i kou kino.
3. Mahi me nā lima. Kēia me ka hoʻohana i ka lākou kīkala, wāwae, hoʻi, i na mea kaua a me ABS. Hana 2-4 e puhi ia o 8 repetitions.
4. Lunges me ka dumbbell. Kēia me ka hoʻohana i ka lākou kīkala, wāwae, i na mea kaua a me ABS. Hana 2 e puhi ia, alternating wāwae a me ka hoʻololi i ka hana lima i loko o ka waena o kēlā me kēia.
5. Link me dumbbells ma ka sumo. Kēia hookoikoi komo ai nā wāwae, kīkala, hoʻi, a me nā poʻohiwi biceps. Kekahi hana 2 e puhi ia.
6. O Kepakailiula i ma ka pahu. Ua hoʻokō 'komo ai i kou mau wāwae, a kīkala. Hana 6-8 Lele 1-2 manawa no workout.
7. Miki pu ana kona lima i loko o ka L-kulana. Kēia hookoikoi komo ai i ka lima, pahu, kīkala a me ka hope. Photo hana ana, ike ma lalo nei. Hana 2 e puhi ia o kā mākou.

Oe e ike ma ka lawelawe i kēia mau kino, CrossFit ma ka hale - keia mea he oiaio. Inā e komo i loko ma ka regular 'aelike, i ka maikai o ka manaoio, a lailaʻoe e hiki ina ole i ka maikaʻi palapala, akā, eʻoiaʻiʻo, e lilo lakou i poe pono / kēlā. hiki no hoi oe manaʻo e pili ana i na mea i kaulana i loko o hoounauna CrossFit like "burpee" ( "Burpoe"), ke ahonui, a me ka pahū mana o kou nāʻiʻo maoli. Mai poina e pili ana cardio kino, a no laila, i ka wā i loaʻa i keu manawa, holo kaʻa kālā, a hooauhee aku i ka Bike no 15-20 minuke. Ma hope o kēia polokalamu, a me kā mākou'ōlelo aʻo, e hiki hoʻomaka hana CrossFit kona home. Kino nui pae mākou i hāʻawi aku ai ma lalo iho nei. E ka hele!

aʻo polokalamu CrossFit

Mākou ua kakau iho la ia CrossFit i kekahi o ka mea nui hiʻona - he oko, a no ia mea, i hoʻokahi polokalamu hiki ole e. No laila, e ke kaumaha aku kekahi mau koho no ka workouts mea e hoopii i kekahi 'âlapa' ole i loko o haʻuki e like me CrossFit. Kino no ka beginners a oi holomua 'âlapa i pinepine i ka ia, a no laila mākou e ole e noho ma luna o na mea a me ka luna' hoʻokō.

Koho 1: No ka mea polokalamu me ka manawa

Here e loaʻa mākou i kekahi mau kino mai Group G:, e huki like-ae la, pahu-ae la a me ka ua lele komo. Kēlā me kēia triset pono e ukali e 10th na repetitions o, e huki like-ae la, 20-la repetition pahu aku ai i-ae la a me 20 la ma ka lele pū. A pau keia mea he kokoke loa i kahi nui o ka 3 kino, ua hana me ke koena (ina i ka polokalamu, he mea kaumaha, e mea hiki ke emi i ka hana o kēlā me kēia o 5 repetitions a wawahi i ka hoʻokokoke i loko o 2 māhele). Just hana 3-6 hoʻokokoke mai. 'O kēia kekahi o ka loa banal, akā loa nei manaʻo, no ka mea,ʻo ia iā mākou e holopono ana 3 nui Muscle pūʻulu (wāwae, umauma a me ka hoʻi). Eia naʻe, inā e manaʻo i ka haawe mea, ua nawaliwali i ka hoʻokō ', e nui ana ke hooloihi 2-3 hou hoʻokō', hoemi i ka helu o ke puhi ia i 3-4. Mau kino i e: kūpenu iho ia i, hookiekie ana wāwae i ke kaomi, a kau ma luna o ka lāʻau kī, noho-UPS (oe ke me dumbbells), a me keʻano o ka cardio (holo, o Kepakailiula i kaula, etc.). E like me ma mua, ma kekahi hoʻokō ', hana 10-20 repetitions. Hiki wāwahi i nā mea a pau 5-6 kino no 2 e puhi ia, akā, mai e hui pu iho la 2 kino e Komo i ka ia Muscle pūʻulu (mai e hana pu pushups, a kūpenu iho ia i, Lele a me squats, a no laila, N.).

Koho 2 polokalamu no ka hana i loko o ke keena

No laila, hana 5 e puhi ia o 5 kino:

• squats (10 Rep.);
• ka Aha kaomi (10 Rep.);
• Rod kookoo ma ka hene (10 Rep.);
• pahu-UPS (10 Rep.);
• 30 kekona me ke kaula (10 a Rep. "Burpoe").

E like me ka makou i olelo mua, mai align i loko o kekahi kokoke loa i kahi o ka hoʻokō ', i puʻe wale akula kēlā i ka hana i ka ia Muscle pae. E hana ia clearer, ua maopopo i ke kēia mau pūʻulu.

• "E hookuke" (likeʻole pahu aku ai i-koʻokoʻo lua kaomi waina e waiho ana, a ku, a pela aku ...);
• "Huki" (kiʻekiʻe hou a me ka huki);
• "Wawae" (lunges, squats, a pela aku ...);
• "Cardio" (holo, ka paikikalaʻana, o Kepakailiula i kaula, a no laila, ma luna o. D.).

Mau align ka hoʻokō 'ana o ka 2ʻokoʻa nā pūʻulu.

Koho 3. kino i ho'ākāka 'ia i ka CrossFit

1. Squat me paona (20 Rep.) / Link dumbbell-UPS (10 Rep.).
2. Raznozhki me dumbbells (15 Rep, Ma kēlā me kēiaʻaoʻao).
3. Burpoe (10) / Bear penetrant.
4. Sitap kaomi (15-20 Rep.).

A no ka mea oko a.

1. Ka Aha kaomi (Rep 10-15.).
2. E hele ana i ka hookolokolo i pololei na lima, me ka pulakaumaka ma luna o ka anuu (10 Rep).
3. Ka Jump "Raznozhka ma ka papahelu" (15 Rep. Kēlā).
4. Huki kuli e noho (V-ke eaʻe) (15 Rep.).

Pela no oe i ka CrossFit. Hoʻokō 'iauaeoia a mākou i ua'ōlelo ma luna, e pono e hana mau, a me oe e maopopo leʻa ka hoʻoikaika' ana i kou hola.