Nā hana Crossfit
5K 0 27.10.2017 (hoʻoponopono hou ʻia: 18.05.2019)
Kakaʻikahi nā mea pāʻani ke aloha maoli i ka hana burpees, a no ke kumu kūpono: paʻakikī i ke kino a me ka psychologically. Akā pono e hana kēia inā e ʻimi nui ʻoe i ka loaʻa ʻana o nā hopena maikaʻi ma CrossFit. I kēia ʻatikala, e haʻi mākou iā ʻoe pehea e hana pono ai i nā burpees o mua - kahi ʻano o ka hana i maʻa a hiki i nā novice CrossFitters.
Nā keu pono o ka hoʻoikaika kino
Hana ʻia nā burpees mua i ka hui pū me kahi lele barbel a me kahi 180 kekelē. ʻOiai, ʻoi aku ka paʻakikī o kēia hoʻololi ma mua o ka mea maʻamau, ʻoiai e ʻoi aku ka ikaika o nā wāwae. Ma ka hopena o ka hoʻonohonoho, e like ka pā me he mea lā ʻaʻole hiki ke loaʻa, a na ka quadriceps e hoʻāʻo iā ia iho me kēlā me kēia lele.
ʻIke ka pōmaikaʻi o nā burpee mua a penei:
1. ka hoʻomohala ʻana i ka ahonui aerobic;
2. ka hoʻomaikaʻi ʻana i ka wikiwiki a me nā pono hana o ka mea haʻuki;
3. hoʻomaʻamaʻa ʻana i ka ʻōnaehana cardiovascular;
4. Hoʻonui i nā lilo ikehu, e ʻae ai iā ʻoe e lilo i ka nui o nā calorie a puhi i nā momona hou aku.
ʻO ke kiʻekiʻe o ka wikiwiki o ka hoʻoikaika kino, ʻo ka ikaika o kēia mau pōmaikaʻi e hōʻike. ʻOi aku ke kiʻekiʻe o ka naʻau i ka wā o nā burpees ma mua o ka hana ʻana i ka cardio maʻamau, no laila, ʻoi aku ka wikiwiki o nā kaʻina hana metabolism āpau.
He aha nā mākala e holo?
Hana ʻia ka hana nui e nā hui mākala aʻe:
- quadriceps;
- nāʻiʻo gluteal;
- biceps o ka'ūhā (ke leleʻana);
- triceps;
- nā pectoral a me nā mākala deltoid (i ka wā o nā push-up).
Hana kaʻiʻo rectus abdominis ma ke ʻano he stabilizer, ʻae ia iā ʻoe e mālama pololei i ke kino i ka wā holoʻokoʻa.
© Makatserchyk - stock.adobe.com
ʻEnehana hoʻokō
ʻAʻole ʻokoʻa ka ʻenehana o ka hana ʻana i nā burpees mua mai nā mea maʻamau, akā aia nō kekahi mau subtleties i ke kaʻina. Paipai ʻia kēia ʻano hoʻoikaika kino penei:
- Pono ʻoe e kū i mua o ka pā, e kū pono ana i kahi mamao. ʻO kahi koho ʻē aʻe e noho ʻaoʻao iā ia. Eia hou, mai kahi kū, kū i kahi koʻikoʻi ke wahaheʻe.
- Pahu hou aʻe. ʻAʻole kāu hana e lawe i kahi mea nui i ka wā e moe ana i lalo a hana i nā push-ups, akā inā hiki, hana wikiwiki a me ka ikaika e like me ka hiki. ʻO ia wale nō ka mea e pahū ai ka neʻe. ʻOi aku ka maikaʻi o ka hana ʻana i nā pākaua - hāʻule nui mākou i ka papahele ma nā kuʻekuʻe i lena, hoʻohaʻahaʻa iā mākou iho a hiki i ka pā ʻana o ka pahu i ka papahele a piʻi nui i luna ma muli o ka hoʻāʻo o nā mākala pectoral a me nā triceps. No laila ʻaʻole ʻoe e hoʻolilo i ka ikehu i ka hele ʻana o ka pae maikaʻi ʻole o ka neʻe. Inā ʻaʻole ʻae kāu hoʻoikaika kino iā ʻoe e hana i nā pākī pūʻali me ka maʻalahi, ʻoi aku ka maikaʻi o ka hana pinepine ʻana i nā pahu paʻi pinepine i ka wā mua, e hana ana i nā burpees.
- E lele lele i mua a i luna, pono mua ʻoe e lawe i kahi kūlana kūpono no kēia. Me ka hoʻololi ʻole i ke kūlana o kou mau lima, e lele liʻiliʻi i mua (ma kahi o 30 kenimika), kū i luna a kūlou i kou mau kuli.
- Mai kēia kiko pono mākou e lele i mua. Paipai mākou e lele ma luna o ka barbel a i ʻole nā mea ʻē aʻe ma ka liʻiliʻi o kahi puʻu liʻiliʻi. E ʻae kēia iā ʻoe e hoʻomaʻamaʻa i kāu ʻenehana, ʻoiai ʻoe e lele ana, ʻaʻole e hāpai wale ana i kou mau wāwae mai ka honua aku.
- E lele ikaika a pae i nā wāwae i kūlou. Inā pono, e hoʻohuli i kahi kekelē 180 ma ka ea a i ʻole ma ka honua ma hope o ka pae ʻana. I ka lele, mai poina e hāpai i kou mau lima ma luna ou a paʻipaʻi iā lākou i kou mau poho lima - he ʻano hōʻailona kēia e hoʻopau i ka hana hou.
- Hana hou i nā mea āpau.
Hoʻokahi ma ke ʻano he ʻumi mau hana hou. Pono pōkole nā lele a pau, ʻaʻole pono ʻoe e lele hoʻokahi a me ka hapa mau mika mai ka pā. Mālama kēia iā ʻoe i kekahi mau keu keu.
