Ke lele nei nā huki huki kahi māmā o ka huki i ka pā. Kūpono kēia koho no nā ʻālapa novice e hoʻomaʻamaʻa wale nei me CrossFit a ʻaʻole i aʻo pehea e hana pono ai i nā huki, a no nā mea ʻaleʻa ʻike e makemake e hoʻonui i ka ikaika o ka hoʻomaʻamaʻa ʻana a me ka hana ʻana i nā huki ma waho o ka palena o ka glycolysis anaerobic, ke pau nā waihona ATP i nā hunaola mākia, a ʻoi aku ka nui o ka mea ʻaʻa. ʻaʻole hiki ke hana i nā repetitions laulā piha me ka ʻenehana pololei.
ʻO nā lele huki he keʻa i waena o kahi lele i luna a me kahi huki. Ma muli o ka lele, hoʻonoho ka mea haʻuki i kahi hoʻomaka hoʻomaka ikaika, a ʻo ka hapa nui o ka amplitude i ka huki ʻana i hala i hala i ka inertia, kahi e hoʻoliʻiliʻi nui ai i ka ukana ma nā mākala o ke kua a me nā lima. Hiki ke hoʻohana ʻia ka hana ma ke ʻano kumumanaʻo i ka haku ʻana i ka hana o ka hele ʻana ma ka ikaika ma nā lima ʻelua.
ʻO nā pūʻulu mākia hana nui ka latissimus dorsi, biceps, forearms, hope delts, quadriceps, a me nā io gluteus.
ʻEnehana hoʻoikaika kino
- E hoʻokau i kahi ʻano paepae (kahi waihona o nā diski mai ka barbel, kahi pahu no ka lele ʻana, kahi pae anuu) ma lalo o ka pā kaulike a kau pono kou mau lima, aia kou mau lima ma luna o ka pā. A laila e lālau i ka ʻaukā papamoe me ka paʻa i ʻoi aku ka liʻiliʻi ma mua o kou poʻohiwi, e pelu iki kou mau lima, pololei pololei kou mau wāwae.
- Noho i lalo iki (e hoʻopololei kou mau lima) a lele i luna, paʻa pono i ka ʻaukā ākea a me ka hemo ʻana. ʻO ke kiʻekiʻe o kou lele, ʻo ka nui o ka mamao i uhi ʻia e ka inertia.
- I ka manawa ke kua o ke poʻo i hiki i ka pae o ke kuea a nalowale kokoke i ka inertia, hoʻomaka mākou e hoʻohui i kā mākou biceps a me latissimus dorsi e hana, huki i ke kino i luna. E hana ʻoe i loko o ka piʻina piha, e kū aʻe ka ʻūlū ma luna o ka pae o ke keʻa.
- E iho mālie, e hanu nei. Hoʻomaka mākou i ka neʻe hou ke pili nā wāwae i ka paepae. ʻAʻole pono ʻoe e hoʻomaha iki ma lalo, no ka mea e nalowale ana ʻoe i ka wikiwiki o ka hoʻoikaika kino, a e hoʻemi loa ia kona hopena.
Nā mea hoʻomaʻamaʻa Crossfit
Nui a hewahewa nā keʻakeʻa komo i loko e lele ana i nā huki huki. lawe mākou i kāu ʻike i ka mea makemake nui ʻia o lākou no ka hoʻohana ʻana i ke aʻo ʻana.
| Mai 100 a 10 | Hana i nā squats 100 bodyweight, 90 kaula lele lua, 80 pahu paʻi, 70 noho, 60 chin-up, 50 ʻelua mau lima kettlebell lele, 40 hyperextensions, 30 lele lele, 20 deadlift maʻamau, a me 10 burpees. |
| Pumba | Hana i nā lele o 200 kaula, 50 mau deadlift maʻamau, 100 lele kīwī, 50 kaomi kī, a me 200 lele lele. |
| Pipi | Hana i nā lele lua, 200 mau squats me ka barbel ma nā poʻohiwi, 50 e huki i nā huki, a me kahi 1.5 km holo. ʻO 2 wale nō puni. |
