'Mè oa Crossfit: Boikoetliso bo sireletsehileng ba bokhachane

Litaba

• CrossFit nakong ea bokhachane
• 1. Ho soka sekepe
• 2. Phuphupu ea kamehla kapa e phahameng
• 3. Mekhabiso ea Dumbbell
• 4. squat e ka holim'a hlooho
• 5. Li-burpees tse sireletsehileng tsa bokhachane
• Tsela

Haeba u na le bokhachane bo phetseng hantle, boikoetliso ha bo bolokehe feela, empa boa khothaletsoa.

Ho ikoetlisa ho ka thusa:

• fokotsa bohloko ba morao
• fokotsa ho ruruha ha maqaqailana
• thibela boima bo feteletseng ba boima
• matlafatsa maikutlo le matla
• fumana boemong bo molemo bakeng sa mosebetsi o boima le pelehi

U lokela ho botsa ngaka pele u qala lenaneo lefe kapa lefe la boikoetliso. Haeba u ne u le mafolofolo pele u ima, ho lula u le mafolofolo likhoeling tse robong tse tlang ho ka u tsoela molemo feela.

CrossFit nakong ea bokhachane

Haeba u lebelletse, ka kakaretso ho khothaletsoa ho tlisa matla a ho ikoetlisa ka tlase. Hape o lokela ho qoba:

• iteanye le lipapali
• ho tlolela kapa ho tlola ho pharalletseng
• boitlhakiso moo ho oang ho leng bonolo haholo

Kahoo ho ipapisitse le litekanyetso tsena, CrossFit e tsoa, ​​na?

Ha ho joalo! CrossFit ke boikoetliso bo matlafatsang, ho bolelang hore o ka fokotsa matla habonolo. Haeba u kile oa etsa CrossFit kapa mesebetsi e ts'oanang pele, mohlomong ho nepahetse hore u tsoelepele. Ntho ea bohlokoa ke ho mamela 'mele oa hau. Seo u khonang ho se etsa ka polokeho se tla fetoha ho tloha ho trimester ho ea ho trimester. Empa o tla tseba ho fumana mehato kapa ho e fetola hore e lekane methati eohle ea bokhachane.

Liikoetliso tsena tse hlano li sireletsehile nakong ea bokhachane ebile li netefalitsoe ke CrossFit. Ba kenye letsoho tsamaisong ea hau ea beke le beke ea ho ikoetlisa ho fumana melemo.

1. Ho soka sekepe

Ho soka sekepe ke mokhoa oa bohlokoa oa ho ikoetlisa oa CrossFit. E boetse e sireletsehile nakong ea bokhachane. E na le tšusumetso e tlase, empa e hloka matla a mesifa, mokoka le mamello ea pelo.

Lisebelisoa li hlokahala: mochini oa ho soka sekepe

Mesifa sebetsa: quadriceps, hamstrings, gastrocnemius le soleus, erector spinae, obliques, rectus abdominus, serratus anterior, latissimus dorsi, rhomboids, trapezius, deltoids, biceps, triceps

1. Lula fatše mochineng 'me u hlophise marapo a maoto le litlhophiso ho latela bophahamo ba hau le boemo ba bokhoni ba hau.
2. Tšoara mohele ka matsoho ka bobeli. Lula molelele mokokotlo oa hao o otlolohile.
3. Ha u se u loketse ho soka, qala ka ho sututsa ka maoto. Tjekela thekeng ho sekama hanyenyane hore mahetla a hao a fete mathekeng a hao. Hula matsoho a hao sefubeng.
4. Khutlela ho qala ka tatellano e fapaneng. Pele, otlolla matsoho, 'me u otlolle noka pele, ebe u khumama ka mangole.
5. Ho pholletsa le motsamao ona, boloka lirethe tsa hau li manehiloe liphaneleng tsa maoto.

Ho etsa limithara tse 400 ho isa ho tse 500 lipakeng tsa boikoetliso bo bong bo thathamisitsoeng ka tlase, bakeng sa mekoloko e 5 kaofela.

2. Phuphupu ea kamehla kapa e phahameng

Pushups ke e 'ngoe ea boikoetliso ba matla ba mantlha. Ha li ntse li sebetsa mesifa e mengata, li ntlafatsa haholo matla a mmele o holimo. Haeba u le khoeling ea bobeli kapa ea boraro, etsa mehato e ts'oanang ka tlase, empa u lule u phahame ka ho beha matsoho holim'a lebokose kapa benche ho sireletsa mpa ea hau.

Lisebelisoa li hlokahala: lebokose kapa benche (bakeng sa trimester ea bobeli le ea boraro)

Mesifa sebetsa: pectoralis e kholo, deltoid e ka pele, li-triceps

1. Qala ka lepolanka matsoho a hao a le sephara hanyane ho feta bophara ba mahetla, 'me maoto a atamelane hanyane.
2. Ha u lokisa mokokotlo oa hau, qala ho theola 'mele oa hau ka ho koba matsoho. Boloka litsoeng tsa hau haufi le 'mele.
3. Ikokobetse ho fihlela matsoho a fihla boholeng ba likhato tse 90.
4. Phatloha ho fihlela o fihla boemong ba ho qala.
5. Etsa lihlopha tse 5 tsa makhetlo a 12-15.

3. Mekhabiso ea Dumbbell

Bakeng sa ho sisinyeha ha matla a pelo le pelo, li-thrusters ke tsela e potlakileng hape e sebetsang ea ho sebetsa mesifa 'meleng o holimo le o tlase ka nako e le ngoe.

Lisebelisoa li hlokahala: li-dumbbells

Mesifa sebetsa: trapezius, deltoids, quadriceps, hamstrings, gluteus medius le maximus

1. Qala ka maoto a hau a pharaletse hanyane ho feta bophara ba mahetla. Boloka menoana ea hau e shebile kantle. Tšoara sekoti letsohong le leng le le leng ka letsoho le tšoarellang, ebe u koala matsoho e le hore litekanyo li be bophahamong ba mahetla ka liatla li shebile hole.
2. Squat, ho boloka lirethe tsa hau li lenngoe le mangole a khumame kantle.
3. Qala ho khutlela sebakeng sa ho qala, ho boloka li-dumbbells mahetleng.
4. Ha u khutlela boemong ba ho qala, sutumelletsa holimo ka lirethe ebe u tsamaisa letheka. Sebelisa matla a holimo ho sutumelletsa li-dumbbells holimo lehetleng la hau ebe o tobetsa.
5. Qetella ka matsoho a otlolohileng mme li-dumbbells li okametse ka botlalo.
6. Qala ho squat hape 'me u theole li-dumbbell morao mahetleng a hau. Li lokela ho fihla mahetleng pele maoto a hao a thula ka mokhoa o ts'oanang.
7. Etsa lihlopha tse 5 tsa makhetlo a 12-15.

4. squat e ka holim'a hlooho

Squat ea holim'a hlooho e sebetsa 'meleng oa hau o tlase, empa hape e hloka botsitso bo boholo ba mantlha. E leka matla le botsitso ba hau. Sebelisa thaole ho e-na le barbell haeba u sa le mocha ho CrossFit kapa ho phahamisa litšepe, kapa sebelisa feela boima ba 'mele oa hau haeba hoo ho le matla haholo.

Lisebelisoa li hlokahala: thaole kapa mokolokotoane

Mesifa sebetsa: quadriceps, hamstrings, gluteus medius le maximus, erector spinae, rectus abdominis, obliques, trapezius, deltoids

1. Qala ho ema o otlolohile, maoto a pharaletse hanyane ho feta bophara ba mahetla.
2. Tšoara thaole kapa tšepe e pharalletseng ho feta bophara ba mahetla. Eketsa matsoho ka ho otloloha holim'a hlooho ka thaole e ka sefofaneng se ka pele.
3. Qala ho robala, u hula letheka ha u ntse u boloka boima ba hau lirethe.
4. Ha matsoho a ntse a atolosoa, boloka thaole kapa tšepe e otlolohile ka boomo ho e boloka e tsamaellane le lirethe tsa hau.
5. Squat ho ea ka tlase ho parallel (bakeng sa trimester ea pele) le ho parallel (bakeng sa trimester ea bobeli le ea boraro).
6. Ema katolosong e felletseng.
7. Etsa lihlopha tse 5 tsa likhahla tse 8-10.

5. Li-burpees tse sireletsehileng tsa bokhachane

Li-burpees ke phetoho ea mantlha ea CrossFit, empa sebopeho sa setso ha se bolokehe nakong ea trimester ea bobeli kapa ea boraro. Mofuta ona o fetotsoeng o ntse o tla otla lipelo tsa hau, empa ka ho thunya le ho tlola hanyane.

Lisebelisoa li hlokahala: lebota, benche e telele, kapa lebokose

Mesifa sebetsa: quadriceps, gluteus medius le maximus, hamstrings, pectoralis, deltoids, triceps

1. Ema ka pela bokaholimo bo phahameng o supile menoana ea hau hanyane.
2. Theohela ho squat, u boloke boima ba hau lirethe tsa hau. Lumella mangole a hao hore a khumame hanyenyane.
3. Ka holim'a squat, etsa pushup khahlanong le sebaka se phahameng. Sena ke rep.
4. Etsa lihlopha tse 5 tsa makhetlo a 10-12.

Tsela

Ho etsa mosebetsi oa CrossFit nakong ea bokhachane ho ka bolokeha hape hoa sebetsa, empa kamehla bua le ngaka pele u qala tloaelo efe kapa efe ea boikoetliso. Ho ikoetlisa ka metsotso e 30 ka matsatsi ohle kapa a mangata ho ka thusa bophelo ba hau haholo. Mokhoa ona oa boikoetliso o fana ka koetliso ea pelo le matla bakeng sa boikoetliso bo phethahetseng, bo sireletsehileng ba bokhachane.