Amayi a Crossfit: Kuchita Mimba Mosatetezeka

Zamkati

• CrossFit panthawi yoyembekezera
• 1. Kupalasa bwato
• 2. Ma pushups okhazikika kapena okwera
• 3. Osewera ma dumbbell
• 4. Pamwamba pa squat
• 5. Mabala otetezera mimba
• Chotengera

Ngati muli ndi mimba yabwinobwino, masewera olimbitsa thupi sakhala otetezeka kokha, koma amalimbikitsidwa.

Kuchita masewera olimbitsa thupi kungathandize:

• kuchepetsa kupweteka kwa msana
• kuchepetsa kutupa kwa akakolo
• pewani kunenepa kwambiri
• kulimbikitsa mphamvu ndi mphamvu
• kukupatsani mawonekedwe abwinowo pantchito ndi kubereka

Muyenera kufunsa dokotala musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi. Mukadakhala otanganidwa musanatenge mimba, kukhalabe okangalika miyezi isanu ndi iwiri yotsatira kungokupindulitsani.

CrossFit panthawi yoyembekezera

Ngati mukuyembekezera, nthawi zambiri amalimbikitsidwa kuti abweretse kuchuluka kwa masewera olimbitsa thupi. Muyeneranso kupewa:

• kukhudzana masewera
• kudumpha kwakukulu kapena kudumphadumpha
• zolimbitsa thupi pomwe kugwa ndikotheka

Chifukwa cha izi, CrossFit yatuluka, sichoncho?

Ayi sichoncho! CrossFit ndimasewera olimbitsa thupi, kutanthauza kuti mutha kuchepetsa mphamvu. Ngati mwachita CrossFit kapena zochitika zofananira kale, mwina ndibwino kuti mupitilize. Chinsinsi chake ndikumvera thupi lanu. Zomwe mumatha kuchita mosamala zidzasintha kuchoka pa trimester kupita ku trimester. Koma mudzatha kupeza mayendedwe kapena kuwasintha kuti agwirizane ndi magawo onse apakati.

Zochita zisanuzi ndizotetezeka pathupi komanso pa CrossFit. Aphatikizeni muulamuliro wanu wama sabata kuti mupindule.

1. Kupalasa bwato

Kupalasa ndi gawo lofunikira kwambiri pa CrossFit. Ndizotetezanso mimba. Ndizochepa mphamvu, koma zimafunikira mphamvu yamphamvu, mphamvu, komanso kupirira kwamtima.

Zida zofunikira: kupalasa makina

Minofu imagwira ntchito: quadriceps, hamstrings, gastrocnemius ndi soleus, erector spinae, obliques, rectus abdominus, serratus anterior, latissimus dorsi, rhomboids, trapezius, deltoids, biceps, triceps

1. Khalani pansi pamakina ndikusintha zomangira za m'miyendo ndi zoikamo molingana ndi msinkhu wanu ndi luso.
2. Gwirani chogwirira ndi manja onse awiri. Khalani wamtali ndi msana wanu molunjika.
3. Mukakonzeka kupalasa, yambani kukankha ndi miyendo. Yendetsani m'chiuno kuti mubwerere pang'ono kuti mapewa anu adutse m'chiuno mwanu. Kokani manja anu pachifuwa.
4. Bwererani kuti muyambe mwatsatanetsatane. Choyamba yongolani manja anu, kenako yendetsani m'chiuno patsogolo, kenako mugwadire.
5. Mukuyenda konseku, sungani zidendene zanu zomangirizidwa kuzipazi.

Row 400 mpaka 500 mita pakati pa zochitika zina zomwe zatchulidwa pansipa, pakuzungulira kwathunthu kwa 5.

2. Ma pushups okhazikika kapena okwera

Kuphulika ndi imodzi mwamphamvu kwambiri zolimbitsa thupi. Ngakhale amagwira ntchito minofu yambiri, amathandizanso makamaka kulimbitsa thupi. Ngati muli m'ndime yachiwiri kapena yachitatu, chitani zomwezo pansipa, koma khalani okwera poika manja anu pabokosi kapena pabenchi kuti muteteze mimba yanu.

Zida zofunikira: bokosi kapena benchi (kwa trimester yachiwiri ndi yachitatu)

Minofu imagwira ntchito: pectoralis wamkulu, anterior deltoid, triceps

1. Yambani pamalo omata ndi manja anu wokulirapo pang'ono kuposa wopingasa paphewa, ndi mapazi pafupi pang'ono.
2. Kulimbitsa maziko anu, yambani kutsitsa thupi lanu ndikugwada mikono yanu. Sungani zigongono zanu pafupi ndi thupi.
3. Dzichepetseni mpaka mikono yanu ifike pamagawo 90 digiri.
4. Pitirizani kubwerera mpaka mutayambira.
5. Chitani magawo asanu a 12-15 reps.

3. Osewera ma dumbbell

Pofuna kusuntha mphamvu ya mtima, ma thrusters ndi njira yachangu komanso yothandiza yogwiritsira ntchito minofu kumtunda ndi kumunsi nthawi yomweyo.

Zida zofunikira: ziphuphu

Minofu imagwira ntchito: trapezius, deltoids, quadriceps, hamstrings, gluteus medius ndi maximus

1. Yambani ndi mapazi anu kutambalala pang'ono kuposa kupingasa paphewa. Sungani zala zanu kunja. Gwirani cholumikizira m'manja monse ndikugwira mwamphamvu, kenako ndikugwadira manja anu kuti zolemera zizikwera paphewa ndi mitengo ikhathamira yakutali.
2. Squat, kusunga zidendene zanu kubzala ndi mawondo kugwada panja.
3. Yambani kubwerera pamalo oyambira, kusunga ma dumbbells paphewa.
4. Mukabwerera kumalo oyambira, kanizani zidendene ndikusunthira m'chiuno mwanu. Gwiritsani ntchito kufulumira kwakukankhira ma dumbbells mmwamba pamapewa anu mu atolankhani.
5. Malizitsani ndi manja anu molunjika ndi ma dumbbells omwe ali pamwamba.
6. Yambani kudumphadumpha ndikutsitsa ma dumbbells paphewa panu. Ayenera kufika pamapewa anu miyendo yanu isanakwane.
7. Chitani magawo asanu a 12-15 reps.

4. Pamwamba pa squat

Squat pamwamba imagwira thupi lanu lakumunsi, komanso imafunikira kukhazikika kwakukulu. Imayesa kulimba kwanu ndikulimba. Gwiritsani ntchito chopondera m'malo mwa chomenyera ngati mwatsopano ku CrossFit kapena kunyamula, kapena gwiritsani ntchito kulemera kwanu kokha ngati kuli kokwanira.

Zida zofunikira: dowel kapena barbell

Minofu imagwira ntchito: ma quadriceps, nyundo, gluteus medius ndi maximus, erector spinae, rectus abdominis, obliques, trapezius, deltoids

1. Yambani kuyimirira mowongoka, mapazi okulirapo pang'ono kuposa kupingasa phewa.
2. Gwirani chingwe kapena chokulirapo kuposa chopingasa paphewa. Wonjezerani manja molunjika pamwamba pake ndi chovala chakumaso.
3. Yambani kudumphadumpha, kukokera m'chiuno mwanu kwinaku mukusunga kulemera kwanu.
4. Manja atakulitsidwa, sungani chingwecho kapena barbell molunjika pamutu mwadala kuti musafanane ndi zidendene zanu.
5. Squat mpaka pansipa kufanana (koyamba kwa trimester) ndi kufanana (kwa trimester yachiwiri ndi yachitatu).
6. Imani kukulira kwathunthu.
7. Chitani magawo 5 a 8-10 obwereza.

5. Mabala otetezera mimba

Burpees ndizofunikira kwambiri pa CrossFit, koma mawonekedwe achikhalidwe sakhala otetezeka nthawi yachiwiri kapena yachitatu. Mtundu wosinthidwawu udzawonjezera kugunda kwa mtima wanu, koma mopanda phokoso komanso kulumpha.

Zida zofunikira: khoma, benchi yayitali, kapena bokosi

Minofu imagwira ntchito: quadriceps, gluteus medius ndi maximus, nyundo, pectoralis, deltoids, triceps

1. Imani kutsogolo kwa malo okwera ndi zala zanu zakulozerani pang'ono.
2. Gwerani ku squat, kuti musunge kulemera kwanu. Lolani maondo anu kugwada pansi.
3. Pamwamba pa squat, pangani pushup motsutsana ndi malo okwera. Uwu ndi 1 rep.
4. Chitani magawo asanu a 10-12 obwereza.

Chotengera

Kuchita zolimbitsa thupi za CrossFit panthawi yoyembekezera kumatha kukhala kotetezeka komanso kothandiza, koma nthawi zonse lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kwa mphindi 30 kapena masiku ambiri kumatha kukhala ndi thanzi labwino. Kuchita masewera olimbitsa thupi kumeneku kumapereka maphunziro a Cardio ndi nyonga zolimbitsa thupi moyenera, pabwino pathupi.