Dhuav hauv kev cob qhia? Hloov lawv nrog Crossfit workouts

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Hnub no kuv yuav los tham txog kev ua haujlwm crossfit uas yuav coj tau dej hiav txwv ntau yam rau koj lub neej kis las. Txawm hais tias zoo li qhov nyuaj thiab ntau haiv neeg ntawm crossfit workouts, lawv tau tsim raws li tib txoj kev, thiab dhau sijhawm, nws yuav yooj yim rau koj nco ntsoov lawv. Thiab lub ntsiab kom zoo dua ntawm kev cob qhia crossfit yog tias koj yuav tsis tau dhuav. Ntxim koj workout? Hloov tag nrho cov kev tawm dag zog, thiab lawv cov kev xaiv loj yuav tso cai rau koj ua nws ntau zaus. Zoo, cia peb mus rau qhov ua tau zoo.

Yuav pib qhov twg?

Thiab koj tseem yuav tau pib nrog txoj kev xav. Yog li, txhua qhov kev tawm dag zog tau muab faib ua peb ntu: qhov hnyav (W), gymnastic ce (G) thiab cardio ce (M). W stands rau weightlifting, G stands rau gymnsatics, thiab M stands rau metcon. Tej zaum tsuas yog tsab ntawv M yuav ua rau nyuaj rau kev txhais lus. Metcon yog luv luv rau kev kho mob metabolic, uas txhais tau hais tias kev cob qhia metabolic. Hauv qhov no, nws tsis txawv ntawm lo lus niaj hnub "cardio". Cov lus nug tsim nyog yuav yog: "Cov ntawv no yog dab tsi?" Thiab cov ntawv hauv CrossFit muaj nyob kom yooj yim cais koj cov kev tawm dag zog. Piv txwv li: Hnub 1 - WG, 2nd hnub - M. Ntawd yog, thawj hnub, qhov kev tawm dag zog yuav ua ke nrog kev txhawb nqa hnyav thiab gymnastics, thiab hnub thib ob, cardio. Dab tsi yog ntaus nqi rau cov kev cob qhia no?

Nqa hnyav

Weightlifting suav nrog txhua qhov kev tawm dag zog nrog kev hnyav ntxiv, los ntawm kev ua kis las xws li powerlifting, weightlifting, thiab kettlebell lifting. Rau txhua qhov kev tawm dag zog, koj yuav xav tau cov cuab yeej ntxiv, hauv daim ntawv hnyav, barbells thiab dumbbells. Cov kev tawm dag zog tseem ceeb suav nrog:

• squats
• lub rooj zaum xovxwm
• deadlift
• barbell swb
• swing luj

Lwm qhov kev tawm dag zog yuav ua raws li los ntawm cov tseem ceeb. Thiab txawm tias 5 qhov kev tawm dag zog no tuaj yeem ua tau ntau yam sib txawv. Nthuav ntawm barbell squats? Peb coj dumbbells. Ntxim qab ua dumbbell presses? Lawv coj ib tug barbell, thiab lwm yam. Tus naj npawb ntawm derivative ce tawm scale tag nrho conceivable thiab inconceivable txwv, yog li koj yuav muaj qhov twg tig ib ncig.

Gymnastics

Gymnastic ce yog ib qho kev tawm dag zog lub cev uas ua rau muaj kev mob siab heev. Nws nyuaj dua los qhia txog cov kev tawm dag zog tseem ceeb ntawm no, vim lawv ntau yam zoo heev, yog li kuv mam li tham txog qhov nthuav tshaj plaws. Piv txwv li, burpee yog ib qho kev tawm dag zog uas ua rau cov leeg ntawm tag nrho lub cev. Nws yog ua nyob rau hauv ob peb kauj ruam:

1. Coj ib txoj hauj lwm dag
2. Nias rau
3. Rub koj lub hauv caug rau hauv siab thiab dhia
4. Ua ib npuaj teg nrog koj txhais tes hla koj lub taub hau

Los yog plank - ib qho sawv ntsug hauv kev txhawb nqa dag ntawm lub luj tshib, uas ua rau lub abs muaj zog heev. Zoo, muaj ntau yam kev hloov pauv ntawm rub-ups, thawb-ups, ces kaum thiab plab.

Metcon

Raws li kuv tau hais los saum no, txhua qhov kev tawm dag zog hauv ntu no ua haujlwm nrog koj cov metabolism, ua kom koj cov metabolism sai. Cov no muaj xws li khiav, rowing, dhia hlua, shuttle khiav, thiab lwm yam. Yeej tsis muaj dab tsi tshiab. Tab sis, ntawm no, ib yam nkaus, muaj cov kev tawm dag zog rau cov sophisticated ntau dua. Piv txwv li, khiav hauv txoj hauj lwm dag lossis triple jumping hlua. Feem ntau, txhua qhov ntawm 3 qhov kev tawm dag zog no muaj kev tawm dag zog rau txhua qib kev qoj ib ce.

Kev tawm dag zog

Zoo, tam sim no mus rau kev cob qhia. Kuv yuav piav qhia txog qee qhov kev tawm dag zog, thiab koj, tau pom tag nrho cov kev tawm dag zog, piv txwv li, ntawm no, yuav tuaj yeem tsim cov kev tawm dag zog rau koj cov kev xav tau lossis xaiv ib qho ntawm cov muaj.

1 kev tawm dag zog. (WGM)

1. Khiav - 250 meters nrog siab tshaj plaws acceleration.
2. Swing dumbbells pem hauv ntej ntawm koj (20 zaug)
3. Dumbbell lub rooj zaum xovxwm (15 zaug)
4. Pull-up (10 zaug)
5. Burpee (10 zaug)
6. Jogging (2 km)

2 kev tawm dag zog. (WGM)

1. Shuttle khiav (3 zaug "rov qab thiab tawm")
2. Barbell squats (15 zaug)
3. Plank (60 vib nas this tuav lub khib)
4. Barbell snatch (10 zaug)
5. Jogging (1 km)

Lawm, ua ntej txhua qhov kev tawm dag zog, koj yuav tsum sov so thiab ncab, vim tias cov kev tawm dag zog tau ua tiav sai, thiab qee qhov hnyav, yog li muaj kev pheej hmoo ntawm kev raug mob yog tias koj tsis sov ua ntej lawv ua. Tsis tas li ntawd, ib yam li lwm yam kev ua si, kuv xav qhia koj kom nrhiav tus kws qhia thiab xyaum nrog nws thawj zaug. Thiab qhov tseem ceeb tshaj plaws, ua txhua yam maj mam, tsis txhob maj nyob qhov twg thiab tsis txhob teev koj tus kheej cov ntaub ntawv hauv thawj qhov kev tawm dag zog. Koj puas npaj txhij rau kev hloov pauv hauv koj lub neej?