Pangani Yanu Yokha CrossFit WOD

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Ngati mukuyang'ana njira zopangira zophunzitsira mwanzeru, osatalikirapo, musayang'anenso mawonekedwe ena amasiku ano (WOD) omwe amagwiritsidwa ntchito kwambiri mu CrossFit. Ngati simukhala nawo "bokosi" (nthawi yawo yochitira masewera olimbitsa thupi), palibe vuto-mutha kupindulabe phindu la njirayi yogwira ntchito munthawi yake, yothandiza popanga WOD yanu yomwe ingalimbane ndi kulimba kwanu njira yatsopano.

Mosasamala kanthu za njira yomwe mungapangire pokonza WOD yanu, kukhazikitsa bata ndi kuyenda moyenerera pogwiritsa ntchito zolimbitsa thupi monga milatho yolimba, mahipi a m'chiuno, manambala osinthana-4, kusinthasintha kwa akaidi, magulu okhazikika pamapewa, ndi mapapo am'mbali ndichofunikira. Kugwiritsa ntchito izi komanso zina ngati gawo la kutentha kofunikira ndikofunikira pakupanga mayendedwe oyenda bwino, omwe pamapeto pake adzawonetsetsa kuti mukukhala otetezeka mukamatuluka thukuta, makamaka mukamaganiza zowonjezera katundu pakusuntha pogwiritsa ntchito zida. Adam Stevenson, mlangizi wotsogolera mapulogalamu komanso wophunzitsa pamutu ku Stay Classy CrossFit ku San Diego, CA, amalimbikitsa kuti mufufuze mayendedwe ndikudziphunzitsa nokha moyenera musanayese kuchita chilichonse kwakanthawi kapena mwamphamvu.

Mukamaliza homuweki yanu, nayi mitundu iwiri ya ma WOD omwe mungayesere.

The Couplet

Ndi chiyani: mayendedwe awiri omwe amachita ngati reps kwakanthawi

Zida zomwe mungasankhe: Zipangizo zosiyanasiyana monga ma barbells, kettlebells, SandBells, mipira yamankhwala, ndi ma dumbbells amakonda kubwereketsa mtunduwu.

Kusankha masewera olimbitsa thupi: Kaya mumagwirizanitsa mayendedwe otsutsana monga masewera olimbitsa thupi kukoka ndi masewera olimbitsa thupi (monga mizere yotsalira ya dumbbell ndi pushups mpira wa mankhwala) kapena mayendedwe awiri ovuta a thupi lonse (monga makina osindikizira a barbell ndi ma burpees) palimodzi kuti muvutike kuwirikiza kawiri, mayendedwe ogwirizanitsa amakulolani. kupanga masewera olimbitsa thupi m'njira zosiyanasiyana kuti mukwaniritse zolinga zanu zolimbitsa thupi.

Zokonda: Ngati mwayamba kumene kuchita masewera olimbitsa thupi a CrossFit, mtunduwu umatha kugwira bwino ntchito chifukwa ndizosavuta kuthana nazo popeza simukubwereza chilichonse pakasunthidwe kameneka mukamapita kuntchito, Stevenson akuti.

Momwe mungachitire: Stevenson amakonda ma couplets 21-15-9: Chitani mobwerezabwereza 21 pazochitika zilizonse zomwe mwasankha. Popanda kupumula, pangani maulendo 15 aliwonse, kenako maulendo 9 aliwonse. Lembani kuti kulimbitsa thupi kumeneku kwakutengerani nthawi yayitali bwanji ndikuyesetsa kuti mukhale ndi nthawi yabwino mukamabwereza.

Njira ina yomwe mungatengere kuntchito imeneyi ndikudutsa magawo 10 a masewera olimbitsa thupi omwe mwasankha, kuyambira ndikuchita masewera olimbitsa thupi A ndi 1 kubwereza B, kenako kuchotsanso kamodzi kuchokera ku zolimbitsa thupi A ndikuwonjezeranso kamodzi kuti muchitenso B iliyonse Kuzungulira mpaka mutsirizitse gawo lakhumi kuchita masewera olimbitsa thupi 1 ndi 10 ya masewera olimbitsa thupi B.

AMRAP

Ndi chiyani: "Zozungulira zambiri momwe zingathere;" izi zonse ndikumaliza zolimbitsa thupi kangapo momwe mungathere munthawi yake.

Zida zamakono: Zochita zolimbitsa thupi zimagwira ntchito bwino pamtunduwu ndipo zimakupatsani mwayi wokutuluka thukuta kulikonse, nthawi iliyonse kaya mukugwira ntchito kunyumba, kochita masewera olimbitsa thupi, kapena mukamayenda. Zida zina zonyamulika, monga ma kettlebell, SandBells, ndi mipira yamankhwala, zitha kugwiritsidwanso ntchito kuwonjezera zovuta zosiyanasiyana komanso zatsopano.

Kuchita masewera olimbitsa thupi: Kuti mukwaniritse kuyenda bwino, lingalirani kugwiritsa ntchito njira zingapo zoyeserera-zowona komanso zopanga zida zopanda zida zomwe zimazungulira magawo asanu oyenda: kukhota ndikukweza, mwendo umodzi, kukankha, kukoka, komanso kuzungulira. Kusiyanasiyana kwamapangidwe pa squat, lunge, ndi pushup ndizosankha zabwino zonse za AMRAP, ndipo zithandizira kukulitsa mayendedwe omwe mumachita mkati ndi kunja kwa malo ochitira masewera olimbitsa thupi. Pamene mukuwongolera kayendedwe kanu, ganizirani kuwonjezera zida ndi kufufuza masewera olimbitsa thupi monga mipira yapakhoma, kettlebell bottoms zoyera ndi zosindikizira, ndi SandBell squats zokwezera kumbuyo zokwezeka zokhala ndi mzere umodzi wa mkono. Mutha kuyesanso kuwonjezera zobowola za cardio mu kusakaniza, monga kuthamanga kwamamita 150 kapena mzere wamamita 200.

Zokonda: Njira imeneyi ndi yovuta koma yothandiza nthawi. Mofanana ndi couplet, kalembedwe kameneka kangakhale ngati chiwonetsero cha kulimbitsa thupi kwanu, chifukwa kumakupatsani mwayi wodziyesa nokha ndikuwona zomwe zikuchitika panjira, atero a Sarah Pearlstein, mphunzitsi ku Stay Classy CrossFit.

Momwe mungachitire: Sankhani masewero olimbitsa thupi atatu kapena asanu ndi chiwerengero chenicheni cha ma reps oti muchite chilichonse kutengera zolinga zanu. Bwerezani kuzungulira kwa mphindi 6 mpaka 20, ndikuchita mozungulira mochuluka momwe mungathere mkati mwa nthawi yomwe mwapatsidwa. Mwachitsanzo, Pearlstein amakonda kupanga zokopa zisanu, ma pushups 10, ndi ma squats 15 kwa mphindi 10.

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