Lele ʻo Burpee ma ka pahu: ʻenehana hoʻoikaika kino a me nā complexfit crossfit * ʻO Crossfit

Nā hana Crossfit

6K 0 07.03.2017 (hoʻoponopono hou ʻia: 31.03.2019)

ʻO Burpee kekahi o nā hana CrossFit i makemake nui ʻia. Ikaika loa ia a hiki ke hana pū ʻia me nā neʻe ʻē aʻe. Hana pinepine nā mea pāʻani i nā burpees i hui pū ʻia me nā lele lele. No laila, hiki i ka mea haʻuki ke hana ʻaʻole wale i ke kino, akā ʻo nā mākala hoʻi o ka ʻūhā, nā mākala gluteal, a me nā keiki bipi pū kekahi.

Hana ʻia nā neʻe i kahi wikiwiki, ʻaʻole hiki iā ʻoe ke hoʻomaha ma waena o nā hana hou. No ka lele ʻana i ka burpee ma luna o ka pahu, pono ʻoe i kahi pedestal lāʻau kūikawā (pahu), kahi e pono ai ʻoe e lele. ʻO ka kiʻekiʻe o ke keʻena kuhina he 60 cm, akā hiki ke 50 a 70 cm paha.

ʻEnehana hoʻoikaika kino

ʻO ka lele ʻana o Burpee ma luna o ka pā pōhaku, pono ia i nā mākau kino kūikawā mai ka ʻaʻaʻi. ʻO ka hapanui pinepine, ʻoi aku ka maʻalahi o ka hoʻoikaika kino no nā mea pāʻani i loaʻa ka ʻike nui i ka hoʻoikaika kino aerobic. He mea nui ia ma aneʻi e hana wikiwiki, akā i ka manawa like he pololei ʻenehana e hana i nā mea kino āpau. Hāʻawi ke ʻano o ka hana burpee me ka lele ʻana ma ka curbstone no kēia neʻe ʻana algorithm:

Kū i mua o ka pahu i kahi mamao. E lawe i kahi koʻikoʻi e waiho ana, kau i kou mau lima i ka laulā poʻohiwi.
E hoʻokuʻu i ka papahele i kahi wikiwiki.
E ala aʻe mai ka papahele, ʻoiai e kulou iki ana i kou mau kuli. E hoʻihoʻi i kou mau lima i hope, a noho hoʻi i lalo.
Pahu ikaika, lele i mua a i luna. E kīkoʻo i kou mau lima i ka kuhina. Lele ma luna o ka pā pōhaku, a laila, me ka huli ʻole, lele i hope.
E lawe hou i ke kūlana wahaheʻe. Hana hou i ka burpee pedestal jump.

Inā ʻaʻole ʻoe e hilinaʻi i kou hiki, a laila hiki iā ʻoe ke lele i kahi no kahi hoʻomaka, akā hoʻi hou i ka mana pololei o ka hoʻoikaika. Pili ka helu o nā hana hou i kāu hoʻomaʻamaʻa a me kāu ʻike crossfit.

Nā mea hoʻomaʻamaʻa Crossfit

Hāʻawi mākou i nā mea hoʻomaʻamaʻa no ka hoʻomaʻamaʻa crossfit, ʻo kekahi o ia mea he burpee me ka lele ʻana i ka pahu.

7x7	7 mau manawa e hoe ana i nā dumbbells i kahi kūlana moe 10 -20 kg 7 mau pā kaomi e kū ana i 50-60 kg 7 mau burpees me ka lele i ka pahu 7 mau manawa sumo deadlift 40-60 kg E hoʻolei i kahi pōpō kaumaha i nā manawa 7 ma ka papahele. Piha 7 puni.
CF52 17072014	15 Pūnaewele Overhead, 43kg 10 mau burpees me ka lele i ka pahu, 60 cm 10 mau manawa e hoʻolei i ka kinipōpō ma ke kiʻekiʻe o 3 m, 9 kg Ke huki nei i nā kākini i ka pā i 15 mau manawa. Hoʻopau i nā puni he 5.
CF52 20012014	12 burpees me ka lele i ka pahu, 60 cm 21 kīloi kinipōpō, 9 kg 12 hang jerk, 43 kg 500 m hoe. Hana no kekahi manawa.