Wai CrossFit: maika a me ka ia i hoeha mai

CrossFit - he hou au i loko o ka sport, a ikea mai la ke aloha i ka hoʻoikaikaʻana o nā enthusiasts - Lorena 'uhane' a me Greg Glassman. Ua hoʻohana i ka rula o ka huakai kaapuni aʻo, ka wā kino i ka hanaia noke, kekahi ma hope o ka mea'ē aʻe i ka huli. Over kaʻumi makahiki i hala iho nei CrossFit huli i ka nui ana a me kona mau oihana a me nā lula. I keiaʻano o ka hoʻokō 'ke haawi aku i ka sportsman? E like me ka mea huli mai - ka hailona.

kino

Ke CrossFit hoounauna a pau hookui mai i ka ai-i kapaia ka wai (workout o ka lā). Kēlā me kēia wai i kekahi helu o laps a me na kino, a i ana ke hoʻololi i ka hoʻohana 'ana i na mea he nui okoa Muscle pūʻulu i hiki. Ma waho aʻeo ka mana, i loaʻa cardio he wahi lihi iki o ka wai CrossFit. All nenoai hiki ke maheleia i ekolu pūʻulu.

• ʻO ka mea e ole lawe i loko o ka nui o ka manawa. Ua pili keia wai loa na mea, ka mea, ua maikaʻi no beginners me ka mea i loko o ka wikiwiki 'âlapa, akā, i ka slowness mea e hookipa anaʻaneʻi, e like me ka mea hiki ana kā i ka pau hopena o ke aʻo. No ka laʻana, kou polokalamu hoʻokō 'ninoieo o 20 pahu aku ai i-ae la, huki-ae la 10 a me ka 20 ua lele komo. Ke kino i hana kekahi ma hope o kekahi, a hiki i ka p ÷ ai ka piha. Ma waena o ia e ole e ka wanaao ae, a ma hope o kā lākou mau manaʻo i mea e pono ai me ka hikiwawe e loaa ka mea e hiki mai ana a, e hoʻomaka.

• ʻO ka mea i hana e like na repetitions no i kekahi wā o ka manawa. Oia wai wikiwiki 'âlapa, hahau aku la ia ia e mauʻoi ia lakou iho, e hana i nunui dala o ka hana i loko o ka pōkole wā o ka manawa.

• A paa ka helu o repetitions. Mau wai CrossFit ke hoʻololi i ka hana i kekahi dala o ka hoʻokō 'me ka hikiwawe e loaa. No ka laʻana, e hana 200 pahu aku ai i-ae la, huki-UPS 100 a me 200, ua noho-UPS. 'Âlapa hoʻoholo pehea na hoʻokokoke mai ia e hooko i ka mea kino. Over manawa,ʻo ia ka wai e ke hua mai wikiwiki a me ka wikiwiki, hiki oe e ike firsthand i ka pomaikai o ka aʻo.

maika CrossFit

O ka holo ana, CrossFit - kekahi o ka loa he mea hiki haʻuki mau mea. New haawi kiʻekiʻe-loaʻa kanaka nui hana kūikawā nā mākau i ka meaʻaʻole paha e e pono iā ia i loko o ke ola. Weightlifter paha aole e hiki ke loaʻa i ka hoʻohana 'ia no kona nui ikaika i loko o ka hale, e like me ka marathon kukini, ka mea i wahi e kau mai i kona kupaianaha maoli ke ahonui. Kekahi mea - he versatile 'âlapa hoʻoili i loko o CrossFit. He mea nawaliwali weightlifter o nāʻiʻo emi ma mua ia o ka bodybuilder, a me ka mea holo ke kua'āina o kukini. CrossFit ua ulu kekahi wahi o na mea a pau, e pili ana i ka 'âlapa i hiki ke holo i ka marathon, Haalulu iho hookolokolo, he lōʻihi manawa komo i loko o physical hana.

Versatility - me kēia mea, ua pono i ka maʻamau o ke ola. Krossfiter Kahalaopuna 'oluʻolu ma ka hale - ka mea, hiki wawe ka lawe mai i ka hale kaumaha i mau aa moni hiki wawe ka loaa i ke kaʻa'ōhua a pii i loko o ke keʻena upstairs. Ma waho aʻeo i ka maikai physical shape CrossFit lawe maikai ola a me ka hoʻoponopono-ka wiwo ole.

hewa

Like kekahi'ē aʻe'ōnaehana, CrossFit i kona drawbacks. I loko nō o ka mea i hāʻawi mai ia ikaika, ka wikiwiki a me ka ōhumu, aka, hana kūikawā 'âlapa, e outpace i ke kaa i loko o kā lākou mau hana. A, hoʻokahi wale nō papa CrossFit maʻi-hoʻomākaukau, e hoomakaukau no ka mea Competition, e like me ka pōpilikia ma luna o ka hoʻokahi-aku hopena, akā,ʻaʻole i ka lōʻihi-makahiki ulu. Ia mea, ia mea like he hookoikoi,ʻaʻole he ano o ke aʻo.

I CrossFit hepa hiki seriously pilikia i kou ola, ina oe e hoolohe ole i kou kino. Inā pilikia ka haumāna 'âlapa komo i ka naau i kela kanaka hoʻoponopono me ka kumu i ka papa, no laila, i ole e hala ka manawa i i ka lāʻau ikiʻai wale aku i ka paepae. CrossFit ka wai, e pono no avid 'âlapa, he mea hoʻomaka hiki ke olonā wāwae ola, no laila mai i lanakila ma luna iho, e waiho mai i ka 200%. Mai ka ia i ka noho nanea ka hanaʻino o ka naʻau koke e hele mai i loko o naniʻole, no laila hoi e pono e komo i ka manaʻo. A hiki maikaʻi, e loaʻa i ka hoao ana i kaʻi mea e koho ai no oe i ka iapaau ana akau.

CrossFit. Wai no ka beginners

Ma ke ao nei a CrossFit wili ihola, no ka mea, ka mea likeʻole ma ua kaupalena wale ma ka paʻakikī VODov kaʻi 'ole' âlapa. Pinepine novice e kaumaha aku i ka Nohie hoʻokolohua o kekahi o ka mea kākau i ka nenoai a hana i kekahi kaʻina, ua hōʻike hewa no kona uea '. Aia i kūikawā hoʻopunipuni i kupono aʻo lā no ua hoano e 'âlapa. Penei, tausani o kanaka a puni ka poepoe honua hana i ka mea kino i loko o ka ia lā.

Ua hana mai i kekahi wahi lihi iki o ke kuleana kope VODov, a i ike pono ai i nā mea a pau aloha o ka CrossFit. Kēlā me kēia o ia poʻe hahai iā kona pahu hopu, no laila, ia oe e oluolu e koho i kekahi lākou o ko lākou makemake. Pinepine i ka inoa o ke kaulana wai Hōʻike 'kona o Mānoa, a o ka inoa o ke kanaka nana i hana ia. Aia nō i ka helu o ka mahaloia pono a pau oʻikeʻia nā hualoaʻa a. E ka kiʻi manaʻo hoʻokahi a me ka wai loa kaulana.

CrossFit, Ilona wai

E aho nō e hoʻomaka aʻo me ka CrossFit o Ilona wai. Ua hiehie he mea hiki ole oluolu a me ka efficient, a 'aʻole i koi kuikawa lako a pan e lawe mai. Lawa mau crossbar e e ia, akā, i aʻole i manaʻo 'ia ka VOD mea pono wale no beginners. Ka luna 'ninoieo o kekahi, e huki like-5, 10 pahu aku ai i-ae la a me 15 squats. No kona manaʻo ua haawiia no 20 minuke, no ka a oe pono e hana i ka i kā mākou helu o hoʻokokoke mai.

Ua kani alodio, akā, ma ka hoʻomaʻamaʻa no ka beginners mea maikaʻi, e hana wale nō ka hapalua o ka haawiia manawa, a laila, i ka ha. O papa, ka mua hoʻokokoke makemake e, e hele me ka nanea, akā, ma hope o 5 minuke, hoʻomaka ka manaʻo pohihihi. Nō kāu, o ka uku no ka mea hoʻomaka krossfitera ma kahi o 10 hoʻokokoke mai 'Oihana e hana 20 repetitions.

från

Ua ka manawa e aʻo e pili ana i na wai loa mua - från. hoomaka CrossFit me keia lākou o nā kino, papahana e Greg Glassman. O ka holo ana, keia VOD pono weliweli ke kākoʻo 'ana, akā, na ka hoʻoponopono-no krossfiter koi mai ka manawa i ka manawa e hooko ia. Ka luna 'ninoieo o ekolu puni ma i ka helu ana o repetitions ua kiʻekiʻe o hoemi i ka mea o 21-15-9. Lakou ia lakou iho e hoohana i ua poe noonoo ole, akā, pono ka - ka mea, Aloha thrusters a me nā ea puka koʻokoʻo he 43 kg no na kanaka a me 29 kg no ka wahine. ua mālamaʻia Thrusters ma hope o ka huki mai, a no laila, e kokoke mai ma hope a, ke kiʻekiʻe o hoemi i ka helu ana o repetitions.

I loko nō o ka au he mea pono io o keia kau o ka hoʻokō 'ana me ka kumu i kapaʻia ma hope o ka makani pāhili kŘpuna. Ua ua me ia, hele aku la i ka moolelo i ka inoa wai CrossFit wahine inoa. O Ka Waihona o 'âlapa, moe iho la hooweliweli ma luna o ka papahele, e hana ana i ka Franc, a me ka mea maikaʻi no ka beginners mai,ʻaʻole i lawe i ka ordeal'ōmaʻomaʻo. Eia naʻe, mea ai maikai i ka hopena o keia wai e 'âlapa ma ka Honua kela la i keia hoopoipoi ia lakou iho, e hana ia.

Kuokoa compilation wai

kekahi mai kekahiʻano o nā 'oihana, e hiki ke koho i ka pakiko-aʻo, i ka loaʻa o ke kūikawā paena - ". wai popoki" CrossFit pinepine koi kūikawā pono, akā, ma laila nō nenoai e e hana hiki hoʻohana wale kona mau kaumaha. Ma ka unuhi aku la ia i kona aʻo papahana e e alakaʻiʻia e nā kumu o ke kumu. Ka wai E e 'auʻa' alternately okoa Muscle pūʻulu e pale aku hoʻokali kūpono 'congestion.

Best e hoʻomaka me ka pahu aku ai i-type kino. Kēia mea a pau ano o ka lua kaomi waina, pahu aku ai i-ae la, noho-ae la, e hana me ke kaula. Ukali ma ka huki kino i hoʻomōhala i kou kua a me biceps, no kekahi laʻana, huki-ae la, a pii aku. A i loko o ka wai hopena ua hana cardio, e like me jogging, me ka Bike a me xi. Ka nui me ka i loko o ka poai nei, no ka uuku o ka helu ana o laps. E ho ohana i mau kumu, e hiki eaaei e i AEeAaOA hemolele no ka hale workouts. CrossFit mea he maikaʻi koho-VOD me nā paona a me dumbbells.

ʻaoʻao waiwai

CrossFit Classes i mau mele hopena maikaʻi 'ole, a e ho'ōla lilo i nā hōʻailona o keia sport. Ka mua - Ua ka luaʻi ana ia lŘlŘ ma ka 'âlapa no i excessive haawe ana. Ka hōʻailona o keia hopena maikaʻi hookoia ua wae'āhua Puke - muscular ke kanaka i loko o ke'āhua lole, ukiuki spewing kahi o kona'ōpū ma luna o ka papahele. Ma kaʻAmelika Hui Pūʻia i ka luaʻi mua ma ka aʻo unlucky 'âlapa haawi i ka, t-Shirt me keia charismatic külana. Naʻe, i kēia kŰia mea,ʻaʻole he kūoʻo, no ka mea, Hōʻike he excessive haawe ana ma ke kino, i pono e käpae 'ia ma nā mea a pau koina i ke aʻo kaʻina.

Kekahi hōʻailona o ka CrossFit - Uncle rhabdom. No laila, 'âlapa kapa rabdomiolizm - he maʻi e ia lŘlŘ no ka mea, o ka Muscle puluniu, mai hemo mai, a komo i ke koko. Aia ka mea, piʻi nā puʻupaʻa, ma o na la, alahula mau poino i kanaka ola. He nō unclear ina ole paha ka maʻi mea ai a pau mawaena o CrossFit, a ina paha ia mea he akamai publicity stunt, ke hoʻololi e kuapo i ka oolea o ke aʻo.

CrossFit - ka hiki e e versatile

Ua CrossFit hana? Popularizers o keia au koi i kā lākou nenoaiu mea he Hopu i loko o ka hoʻomākaukau o 'âlapa. Akā, ina paha e manaoio ka mea,? CrossFit no ka mea, mau hoa koi aku i kēiaʻano o ka physical aayoaeuiinoe mea loa nā palapala no ka naau. Hopena maikaʻi 'ole hiki ke käpae' ina o ka naʻau, e hoʻokokoke i ka luna 'e kaumaha ana CrossFit. Manawa palena ma VOD ae iā mākou, e ke kiÿeleo i ke kiʻekiʻe o ka 'âlapa, akā, ma ka hahai ana o kekahi manawa maikai, e hiki ke lilo ola. Oe Pono e ho olohe pono i ke kino i hoʻokō ', mai i loaaʻiʻeha no ka questionable hana. Me ka hele pono CrossFit i ka hana hoihoi pastime, a Hoʻoikaika i ka ke kino ka ola kino a me ka hikiwawe. Inā 'oe e hoihoi i loko o kēia hou haʻuki laina, manao noa e hele ai i ka hale haʻuki, ma ka palapala hōʻoia no kanaka aʻo, e koho no oe i ka mea kūpono CrossFit-wai. Kou hana ua ole e ma ka make hewa, maikai ola a me ka maikai ke nana aku, e lilo i kāu uku.