Yenza eyakho i-WF CrossFit WOD

Umxholo

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Ukuba ujonga iindlela zokuyila zokuqeqesha ngobuchule, hayi ixesha elide, sukujonga ngakumbi kunenye yeendlela zokuzilolonga zeentsuku (WOD) ezisetyenziswa rhoqo kwiCrossFit. Ukuba awungowebhokisi "(yejimi yabo), akukho ngxaki-usengavuna izibonelelo ezininzi zolu hlobo olusebenzayo, olusebenzayo lokuzilolonga ngokwenza i-WOD yakho eya kuthi icel 'umngeni ukufaneleka kwakho indlela entsha ngokupheleleyo.

Nokuba yeyiphi na indlela oyithathayo xa usakha i-WOD yakho, ukuseka uzinzo ngokudibeneyo kunye nokuhamba ngokwenza umthambo okusebenzayo okufana neebhulorho ezintle, iihenjisi zenyonga, ukujikeleza okungama-4 ukujikeleza, ukuguqa ukujikeleza kwamabanjwa, uthotho lokuzinziswa kwamagxa, kunye neempumlo zecala kubalulekile. Ukusebenzisa le ntshukumo kunye nabanye njengenxalenye yokufudumala okuguquguqukayo kubalulekile ekuphuhliseni iipatheni zokuhamba ezifanelekileyo, ekugqibeleni ziya kuqinisekisa ukhuseleko lwakho kunye nempumelelo njengoko uphula ukubila, ngakumbi njengoko ucinga ukongeza umthwalo kwiintshukumo ngokusebenzisa izixhobo. U-Adam Stevenson, umcebisi weprogram ekhokelayo kunye nomqeqeshi oyintloko kwi-Stay Classy CrossFit e-San Diego, CA, incoma ukunyakaza okuphandayo kunye nokuzifundisa kwifomu efanelekileyo ngaphambi kokuzama nayiphi na intshukumo yexesha okanye kumlinganiselo ophezulu.

Nje ukuba wenze umsebenzi wakho wasekhaya, nazi iindidi ezimbini ze-WOD ukuzama.

Isibini

Yintoni na: iintshukumo ezimbini ezenziwa njenge-reps yexesha

Izixhobo zokhetho: Izixhobo ezahlukeneyo ezinje ngeebellbells, kettlebells, SandBells, amayeza iibhola, kunye nee-dumbbells zihlala zimboleka kakuhle kule fomathi.

Ukhetho lokuzilolonga: Nokuba ubhangisa iintshukumo ezichasayo njengokutsala umthambo kunye nokuzilolonga ukutyhala (okunje nge-dumbbell rebnegade lines kunye neyeza zebushuphups) okanye isibini semiceli mngeni yokuhamba komzimba (njenge-barbell push presses kunye ne-burpees) kunye kabini umceli mngeni, ukudibanisa iintshukumo kuyakuvumela ukucwangcisa umthambo wakho ngeendlela ezahlukeneyo ukuze ukwazi ukuhlangabezana neenjongo zakho zempilo.

Yintoni ukuthanda: Ukuba umtsha kuqeqesho lwesitayile se-CrossFit, le fomati inokusebenza kakuhle kuba kulula ukujongana nayo ngokwengqondo kuba uphinda-phinda okuncinci kwintshukumo nganye njengoko uqhubela phambili ngokuzilolonga, utshilo uStevenson.

Uyenza njani: UStevenson uthanda i-21-15-9 i-couplets: Yenza i-21 reps nganye nganye yokwenza umthambo. Ngaphandle kokuphumla, yenza i-15 reps nganye, kwaye emva koko i-9 reps nganye. Rekhoda ukuba uthathe ixesha elingakanani ukuzilolonga kwaye uzame ukuphucula ixesha lakho ngalo lonke ixesha uliphinda.

Enye indlela ongayithatha kule ndlela yokuzivocavoca ukuhamba ngeesekethe ezili-10 zokuzilolonga okukhethiweyo, ukuqala nge-10 yokuphinda usebenzise umthambo A kunye no-1 wokuphinda usebenzise umthambo B, uthabathe ukuphinda usebenzise umthambo A kwaye udibanise ukuphinda usebenzise iB nganye Umjikelo ude ugqibe umjikelo weshumi wokuphinda usebenzise umthambo A no-10 wokuzilolonga B.

AMRAP

Ntoni: "Imijikelezo emininzi kangangoko;" oku kumalunga nokugqibezela uthotho lwemithambo kaninzi kangangoko unakho ngexesha elibekiweyo.

Iinketho zezixhobo: Umthambo wobunzima bomzimba usebenza kakuhle kakhulu kule fomati kwaye ikuvumela ukuba ubile naphi na, nangaliphi na ixesha nokuba usebenza ekhaya, kwindawo yokuzivocavoca, okanye ngelixa uhamba. Olunye ukhetho lwezixhobo eziphathekayo, njengeekettlebells, iiSandBells, kunye neebhola zamayeza, nazo zingasetyenziselwa ukongeza iindidi kunye nomngeni omtsha.

Yenza umthamboUkuphucula ukusebenza kakuhle kokuhamba, cinga ngokusebenzisa iintlobo ezahlukeneyo zokuzama-kunye-ziyinyani kunye nokuziqhelanisa nezixhobo ezisebenzisa izixhobo ezingaphakathi kweepateni ezintlanu zokuhamba: ukugoba nokuphakamisa, umlenze omnye, ukutyhala, ukutsala kunye nokujikeleza. Umahluko kuyilo kwi-squat, lunge, kunye ne-pushup zonke iindlela ezintle ze-AMRAP, kwaye ziya kunceda ukwandisa iintshukumo ozenzayo ngaphakathi nangaphandle kwendawo yokwenza umthambo. Njengoko uphucula iipateni zakho zentshukumo, cinga ukongeza izixhobo kunye nokuhlola umthambo njengeebhola zodonga, iibhotile zebettlebell ezicocekileyo noomatshini bokushicilela, kunye neSandBell ngonyawo lwangasemva lwenyawo eziphakanyisiweyo ezinomqolo omnye wengalo. Unokuzama ukongeza ii-drill ezijolise kwi-cardio kumxube, njengokubaleka kweemitha ezili-150 okanye umqolo weemitha ezingama-200.

Yintoni ukuthanda: Le ndlela inzima kodwa isebenzise ixesha. Ngokufana ne-couplet, le ndlela yokuzivocavoca inokusebenza njengomgangatho wokuzilolonga kwakho, njengoko ikuvumela ukuba uphinde uzihlole kwaye ulandele inkqubela phambili apha endleleni, utshilo uSara Pearlstein, umqeqeshi kwi-Class Class CrossFit.

Uyenza njani: Khetha iindlela ezintathu ukuya kwezintlanu zokuzilolonga kunye nenani elithile lokuphinda uyenze nganye nganye ngokweenjongo zakho. Phinda ujikeleze imizuzu emi-6 ukuya kwengama-20, wenze imijikelezo emininzi kangangoko ngexesha elibekiweyo. Umzekelo, uPearlstein uthanda ukwenza isekethe ye-5 pull-ups, 10 pushups, kunye ne-15 squats kwimizuzu eyi-10.

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