Crossfit ma ka home no nā kāne: nā hoʻolālā a me nā papahana hoʻoikaika * ʻO Crossfit

Nā papahana hoʻomaʻamaʻa

26K 1 09.11.2016 (hoʻoponopono hou: 26.06.2019)

Aia kekahi mau manawa ke komo ke keʻa i ka home i ka manawa kūpono wale no nā kāne e komo i kēia haʻuki. I ka manawa like, aia kahi makemake nui a me ka hoʻoikaika no ka hana ikaika, akā paʻakikī e kaulike kūʻokoʻa i kahi papahana hoʻomaʻamaʻa kūpono - e noʻonoʻo i ka lawa o ka ukana ma nā pūʻulu muscle āpau, e hoʻolālā i ka helu o nā hoʻokokoke ʻana, hana hou a me nā lā hoʻomaha. Akā ua ʻike ʻia ka lōʻihi o kahi pahuhopu maopopo hiki ke hoʻokō ʻia a me kahi hoʻolālā hiki ke hoʻomaopopo ʻia ke kī i ke kūleʻa i kekahi hopena.

Ua hoʻomākaukau mākou nāu i kahi nānā ākea o nā hana kūpono a me nā papahana hoʻoikaika home home no nā kāne.

He aha nā pono āu e pono ai no ka hoʻomaʻamaʻa?

ʻO ka mea mua e noʻonoʻo ai ma mua o ka hoʻomaka ʻana i nā papa ka mea āu e pono ai no lākou? E noʻonoʻo i ka pilikia mai nā manaʻo ʻelua - pono a me nā mea pono e makemake ʻia e hoʻomaʻemaʻe ʻia.

Koi ʻia

Makemake ʻia

ʻO nā kaupaona - ʻoi aku ka maikaʻi o 2 dumbbells hiki ke hoʻoheheʻe ʻia a i ʻole ka kettlebell (ʻoi loa 2) me kahi kaupaona kūpono nāu.
Lele ke kaula a paikikala paha - pono mākou i nā hoʻoikaika kino cardio, akā ʻoiai ʻoi aku ka liʻiliʻi o ke kaula a lawe i kahi liʻiliʻi, a laila koho mākou.

Nā lole haʻuki. ʻOiai ʻoiai ʻaʻole ʻoe i loko o ka hale hoʻoikaika kino a ʻaʻole hiki iā ʻoe ke hopohopo e pili ana i kou helehelena - lilo ka lole i ʻāpana nui o kāu hoʻolālā. ʻAʻole pono ʻo ia e kaohi i ka neʻe ʻana, overtighten a ʻae ʻole i ke kino e hanu.
Moena No nā hoʻoikaika ʻōpū, pono ʻoe ia.
ʻO ka lāʻau pae hale a i ʻole ka manawa kūpono e hoʻomaʻamaʻa ai ma ke alanui ma luna ona. ʻOiai ʻo ka lāʻau hoʻokamakama he mea hana ia no ka palena palena nui o nā hana, he huki pono ʻole nā mea huki ma luna ona.
ʻO kahi pahu paʻa a pae ʻē aʻe a "puʻu" paʻa hoʻi no ka lele ʻana iā ia.

Nā hana hoʻoikaika paʻa no ka hoʻoikaika kino ʻana ma ka home

Maʻaneʻi e uhaʻi mākou i nā hana crossfit maʻamau e hele mākaukau nā kāne i ka wā e hoʻokō nei i kā lākou papahana hoʻoikaika kino ma ka home. ʻAʻole mākou e noho ma luna o kēlā me kēia no ka manawa lōʻihi - inā he mau nīnau kāu e pili ana i kekahi o lākou, hiki iā ʻoe ke hoʻomaʻamaʻa iā ʻoe iho me ka hoʻoikaika kino i loko o kahi mea kaʻawale i hoʻolaʻa ʻia iā ia.

Burpee. ʻO kahi hoʻoikaika kaʻao i lilo i mea like paha me CrossFit. Pono e loaʻa i kekahi papahana hoʻolālā home no nā kāne.
© logo3in1 - stock.adobe.com
Puke liʻiliʻi, a i ʻole V-ʻano noho. Hoʻomaʻamaʻa no ka lalo a me luna abs i ka manawa like.
© alfexe - stock.adobe.com
ʻO Squats me ka ʻole o nā kaupaona. Inā ʻaʻohe ou kaupaona a i ʻole nā dumbbells, hiki iā ʻoe ke hoʻohana i kahi ʻūlū kaumaha. Nā koho maikaʻi no nā squats me ka ʻole o nā kaupaona - me ka lele ʻana i waho a ma ka wāwae hoʻokahi.

© Makatserchyk - stock.adobe.com
Lunges Hiki iā lākou ke hana me ka ʻole o nā kaupaona. Hoʻopili maikaʻi lākou i nā wāwae a me nā mākala gluteal.
© Paul - stock.adobe.com
Huki kūpilikiʻi. ʻO kekahi o nā kī nui a koʻikoʻi nui loa - me ka ʻole o ia, e paʻakikī loa ka hana ʻana i kahi papa hana pono maoli no ka home.
Pushups. ʻO kekahi o nā hana nui nui, pono ʻole no ke kāne. Hana ka umauma, tricep, hana delta mua.
Papahele. ʻO kahi haʻuki kaulana loa, hoʻohana ia i nā pūʻulu muscle he nui, ʻo ka mea nui ʻo ia ka abs a me nā mākala nui.
© luckybusiness - stock.adobe.com
"Waʻa". ʻO kahi ʻē aʻe i ka hyperextension ma ka home. Hana ʻia ia e moe ana ma ka ʻōpū.

Nā lula nui o ka hoʻomaʻamaʻa crossfit

A laila, e kamaʻilio mākou e pili ana i nā lula nui o ka hoʻomaʻamaʻa crossfit, i pili i nā mea āpau, ʻaʻole wale i nā kāne.

E hoʻomehana i nā mākala a me nā hono. Mai moloā, 3-4 mau minuke o ka manawa i mālama ʻia e hoʻopakele ai iā ʻoe mai nā ʻeha kūpono.
Hoʻokaʻawale ʻia nā hana ʻo Crossfit i mau pāʻina kaʻawale (ma ke ʻano he rula, he 1-2 mau hanana i loko o hoʻokahi haʻawina). No laila, hoʻāʻo e hoʻomaha ʻole i ka hana ʻana i ka paʻakikī. Akā hiki iā ʻoe ke hoʻomaha iki i 2-5 mau minuke ma waena o lākou. Mea nui: inā ʻoe he mea hoʻomaka a ʻaʻole i loli kou kino i ka hoʻomaʻamaʻa ikaika nui, e akahele a hoʻonui i ka ukana ma ka lohi mai kahi kau a kahi kau..
Mai hoʻoikaika i kahi ʻōpū nele a piha paha. 2-3 mau hola (kaukaʻi ʻia i kāu metabolism) ma mua o ka hoʻomaʻamaʻa ʻana, e ʻike pono e hoʻouka i nā meaʻai protein-carbohydrate (pono e paʻakikī nā ʻōpelu - buckwheat, ʻo kahi laʻana). Ke hele nei i kahi hoʻolālā ma kahi ʻōpū hakahaka, ma hope o 10-15 mau minuke o ka hoʻomaʻamaʻa ʻana, hiki iā ʻoe ke ʻike i kahi haʻihaʻi piha.
E hoʻomaha ma waena o nā hana. ʻO nā mea ʻaleʻale ʻoihana wale nō i loaʻa kahi manaʻo maikaʻi no ko lākou kino hiki ke hana i nā paʻakikī CrossFit i kēlā me kēia lā. ʻAno maʻamau - hoʻomaʻamaʻa 1 lā, hoʻomaha hoʻomaha 1 lā.
E hāhai i kāu hana hoʻoikaika kino. ʻOi aku ka maikaʻi o ka hana ʻana ia me ka liʻiliʻi o ke kaupaona ma mua o ka ukana kaumaha, akā me ke kaulele ʻole.
He mea pono e hōʻoluʻolu i ka hopena o ka hoʻomaʻamaʻa ikaika (hoʻolōʻihi, hoʻoikaika kino abs, hoʻoikaika kino lalo, cardio māmā, a pēlā aku.). Me he mea lā ʻaʻole kēia nā ke kāne - ʻōlelo ʻoe, akā ʻaʻole. He mea nui kēia ʻāpana o ka paʻakikī no nā kāne a me nā wahine.

Hoʻomehana kūlana kiʻekiʻe ma mua o ka hoʻomaʻamaʻa crossfit no nā kāne mai "Borodach":

Nā papahana hoʻomaʻamaʻa Crossfit no nā kāne ma ka home

Ua hoʻomākaukau mākou nā papahana hoʻomaʻamaʻa kūpono no nā kāne no nā hanana like ʻole. Hoʻohui ʻia lākou āpau e ka ʻoiaʻiʻo ua kūpono lākou no ka hoʻomaʻamaʻa ʻana ma ka home. E loaʻa ʻelua mau papahana i ka huina:

Inā kaupalena ʻia ʻoe i nā pono haʻuki, a laila ʻaʻohe ou lako haʻuki mai ka papa inoa ma luna (ʻaʻole i nā kettlebells a me nā dumbbells).
ʻO kahi papahana hoʻomaʻamaʻa me nā pono pono āpau - kahi pae ākea, pahu, dumbbells, etc.

Nānā! Inā makemake ʻoe e hoʻokō i nā hopena haʻuki koʻikoʻi ma CrossFit, he mea nui ia e mālama pono i nā pono hana - ma ka liʻiliʻi i ka lāʻau kaulike a me nā paona.

Polokalamu hoʻomaʻamaʻa helu 1 (me ka ʻole o nā pono haʻuki)

ʻO ka papahana hoʻomaʻamaʻa mua no nā kāne ma ka home me ka ʻole o nā lakohana kūikawā.

Nā wiki 1 a me 3

Papa kuhikuhi o nā papa no ka 1st a me ka 3 mau pule. E nānā pono i kāu holomua - ʻoi aku ka maikaʻi i nā pāpū kahi e pono ai ʻoe e hana i nā pōʻai hou aku, ʻoi aku ka maikaʻi, e hoʻāʻo e hoʻonui i ka helu o nā pōʻai mai kēlā me kēia pule.

Lā 1	Hana mākou no 16 mau minuke (1 hoʻoikaika i kēlā me kēia minuke, ʻo ia hoʻi, 8 mau minuke no kēlā me kēia). nā squats me ka lele ʻana i waho - 10 mau manawa; burpee - 10 mau manawa. Hoʻomaha 2 mau minuke. ʻO nā pōʻai hou aʻe i 10 mau minuke, ʻoi aku ka maikaʻi: pahu paʻi - 10 manawa; lunges - 10 mau manawa ma kēlā me kēia wāwae. I ka hopena o ka paʻakikī, hana mākou i ka pā 4 mau manawa no 1 mau minuke me nā wā o 20 kekona no ka hoʻomaha.
Lā 2	Lealea
Lā 3	ʻO ke kaʻa kaʻa kaʻa kaʻa 30 minuke me ka hoʻomaha ʻole (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): burpee - 7 mau manawa; moku - 10 mau manawa; Noho 'o V - 10 mau manawa; pahu paʻi mai ka papahele - 10 mau manawa.
Lā 4	Lealea
Nā lā 5	Hana mākou no 12 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): nā pahu paʻi me nā wāwae ma ka sofa a i ʻole nā kiʻekiʻe ʻē aʻe - 7 mau manawa; lele squats - 10 mau manawa. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): burpee - 10 mau manawa; nā noho noho - 15 manawa. I ka hopena o ka paʻakikī, hana mākou i ka pā 4 mau manawa no 1 mau minuke me nā wā o 20 kekona no ka hoʻomaha.
Lā 6	Lealea
Nā lā 7	Lealea

Nā wiki 2 a me 4

Hana mākou i nā mea pili i lalo ma ka 2 a me ka 4 mau pule o kā mākou papahana.

Lā 1	Hana mākou no 16 mau minuke (alternating 1 hoʻoikaika i kēlā me kēia minuke, ʻo ia hoʻi, 8 mau minuke no kēlā me kēia). nā squats ma hoʻokahi wāwae - 7 mau manawa no kēlā me kēia; lunges with jumping (ma hope o kēlā me kēia lunge ma kekahi wāwae, kahi lele me ka hoʻolilo o ke kūlana i lunge i ka wāwae ʻē aʻe) - 7 mau manawa ma kēlā me kēia wāwae. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): burpee - 10 mau manawa; plank - 60 kekona.
Lā 2	Lealea
Lā 3	Hana mākou no 30 mau minuke (hoʻomaʻamaʻa puni): Noho ʻo V - 15 mau manawa; moku - 10 mau manawa; plank - 60 kekona; burpee - 10 mau manawa.
Lā 4	Lealea
Nā lā 5	Hana mākou a hiki i ka hoʻopau ʻana i ka paʻakikī āpau - nānā mākou i nā minuke 40-60: burpees - 30 mau manawa; lunges - 50 mau manawa ma kēlā me kēia wāwae; pahu paʻi - 100 manawa; squats (ʻaʻohe kaumaha a lele) - 200 manawa; nā noho noho - 50 manawa.
Lā 6	Lealea
Nā lā 7	Lealea

Polokalamu hoʻoikaika kino home # 2

Ke neʻe nei i kahi papahana hoʻolālā home crossfit piha piha. ʻO kēia manawa me nā pono haʻuki.

Nā wiki 1 a me 3

Lā 1	Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): nā huki kuʻuna - 7 mau manawa; pahu dumbbell - 10 mau manawa. Hoʻomaha 2 mau minuke. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): nā squats hohonu me nā dumbbells - 10 mau manawa; ke lele nei i ka pahu - 10 mau manawa.
Lā 2	Lealea
Lā 3	Hana mākou no 12 mau minuke (alternating 1 hoʻoikaika i kēlā me kēia minuke, ʻo ia hoʻi, 6 mau minuke no kēlā me kēia). kaomi ka pahu dumbbell e moe ana ma kahi pā (inā kekahi) a i ʻole ka papahele me ka hoʻonui ʻana o ke kaupaona, kēlā me kēia hoʻokokoke ʻana (ʻo ka 2 hope loa me ka ʻole o ka hoʻonui ʻana me nā kaupaona ʻoi loa nāu) - 10 mau manawa; pahu paʻi mai ka papahele - 10 mau manawa. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): hāpai i ka wāwae i ka pā - 10 mau manawa; kaula - 50 mau manawa (15 inā ʻike ʻoe pehea e pāpālua ai).
Lā 4	Lealea
Nā lā 5	ʻO ka manawa kēia e ʻai iki ai. E hana mākou i ka paʻakikī "Murph" i ka wehewehe home a hōʻemi iki ʻia. Hana mākou a hiki i ka hoʻopau ʻana i ka paʻakikī āpau - nānā mākou i nā minuke 40-60: lele lele - 200 mau manawa (a i ʻole 75 pālua); huki - 75 manawa; pahu paʻi - 100 manawa; squats - 200 manawa; lele lele - 200 mau manawa (a i ʻole 75 pālua).
Lā 6	Lealea
Nā lā 7	Lealea

Nā wiki 2 a me 4

Lā 1	Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): kowali me ka kettlebell (a i ʻole nā dumbbells) - 10 mau manawa; kaomi kaomi me nā dumbbells - 7 mau manawa. Hoʻomaha 5 mau minuke. Hana mākou no 10 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): nā squats hohonu me nā dumbbells - 10 mau manawa; burpee - 10 mau manawa.
Lā 2	Lealea
Lā 3	Hana mākou no 12 mau minuke (alternating 1 hoʻoikaika i kēlā me kēia minuke, ʻo ia hoʻi, 6 mau minuke no kēlā me kēia). lunges me dumbbells - 10 mau manawa; burpee - 10 mau manawa. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): nā noho noho - 10 mau manawa; kaula - 50 mau manawa (15 inā ʻike ʻoe pehea e pāpālua ai).
Lā 4	Lealea
Nā lā 5	Hana mākou no 12 mau minuke (alternating 1 hoʻoikaika i kēlā me kēia minuke, ʻo ia hoʻi, 6 mau minuke no kēlā me kēia). 7 huki ikaika; 10 lele i kēlā me kēia pahu. Hana mākou no 15 mau minuke (ʻo ka nui o nā pōʻai, ʻoi aku ka maikaʻi): haʻalele ʻo dumbbell i ka papahele - 5 mau manawa me kēlā me kēia lima; ke lawe nei i nā wāwae i ka lāʻau kūlou - 6 mau manawa; 10 pahu paʻi.
Lā 6	Lealea
Nā lā 7	Lealea

I ka wā e hiki mai ana, hiki iā ʻoe ke hoʻonui i ka ikaika o kēia mau papahana - hoʻonui i nā kaupaona hana, ka helu o nā hana hou a me nā pōʻai. ʻO ka mea nui ʻaʻole e hoʻokahuli iā ia a mai hoʻokele iā ʻoe iho i ka overtraining. Hiki iā ʻoe ke hana i nā WOD paʻakikī hou aʻe mai nā mea e kūpono iā ʻoe e pili ana i ka loaʻa o nā lakohana.

E hōʻike i nā laʻana o kāu hoʻomaʻamaʻa a me kou kūleʻa. Inā makemake ʻoe i ka mea, mai hoʻokaʻulua e haʻi i kāu poʻe hoaaloha e pili ana. Eia nō naʻe he mau nīnau? Welcom i nā manaʻo.

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