Crossfit yog ib qho kev qhia ntawm kev siv lub cev, kev ua kom muaj zog, lossi ntau yam qoj ib ce nrog kev siv khov. Feem ntau, qhov no yog qhov sib txawv ntawm cov ntsiab lus los ntawm ntau yam kev ua si - kev ntaus pob ncaws pob, hnyav thiab khiav thiab kev ua kis las, ncaws pob, kettlebell lifting. Tias yog vim li ntawd, kev cob qhia kev sib txig yog kev kawm ntau yam uas tsim tawm tag nrho lub cev.
Thiab rau cov menyuam ntxhais crossfit - no, ntawm chav kawm, txoj kev sai dua nrog lwm cov kev kawm, poob lub hated phaus.
Thawj thawj
Lub complex yog ua nrog lub classical "Cross-fitter" hloov ntawm 21 × 15 × 9. Qhov no txhais tau hais tias peb yuav ua txhua yam nyob rau hauv peb rounds - 21 repetitions ntawm ib ce nyob rau hauv thawj puag ncig, 15 - nyob rau hauv ob puag ncig, 9 - nyob rau hauv peb.
- Mahi yuag - muab qhov ceeb thawj rau koj. Peb ua qhov mahi - kettlebell nyob rau hauv pem teb, khoov lub hauv caug hauv khwj ywb, peb lob qhov nyhav nrog peb ob txhais tes thiab ncaj peb ceg, pov qhov hnyav thiab txhim kho nws. Peb ua 21 lub sijhawm.
- Börp yog qhov ua yeeb yam tshaj plaws hauv ib qho kev sib tw. Peb yuav tsum ua kom haum, peb txo peb lub hauv siab mus rau hauv pem teb, peb rub ceg ob txhais tes rau hauv ib ce, peb dhia dhau - peb muab peb ob txhais tes los ntawm peb lub taub hau ua ke, peb ob txhais ceg yog stretched. Rov qab 21 zaug.
Tam sim no tus thib ob (rau 15 zaj duab xis) thiab qhov thib peb hloov (9 kauj) - thiab tag nrho cov no tsis cuam tshuam.
Qhov kev sib tw ntawm qhov kev sib tw no yuav tsum tau ua nyob rau hauv lub sijhawm (timer) - uas yog, tsis muaj sijhawm tsawg, tab sis kev loj hlob ntawm koj cov kev tsim nyog yuav tsum raug luam tawm ntawm tus xov tooj - kom sai dua koj tuaj yeem ua rau peb cov no tsis tau poob, qhov siab zog ntawm koj qib. Ntawm no yog ib txoj hauv kev los txhawb cov neeg twvtxiaj, txawm tias thaum nws los mus siv lub crossfit rau qhov poob phaus - tsis tas yuav muaj kev txhawb ntxiv .
Qhov thib ob txoj
Qhov thib ob crossfit complex rau lub tsev yog 5 xuab moos ntawm 3 ce.
- Lub ntswj ntawm "sumo" rau lub puab tsaig - rau qhov no, peb rov qab muaj qhov nyhav. Cov lus nug lus dag rau hauv pem teb, peb khoov, khoov ntawm qhov ntau tshaj ntawm peb lub hauv caug, tackling qhov hnyav thiab khoov peb ob sab caj npab hauv lub luj tshib, rub qhov nyhav rau lub puab tsaig.
- Push-ups ntawm lub caj dab - ntawm no tag nrho peb cov khoom raug txo mus rau lub bar ntawm lub txee. Peb xav txog kev dag ntxias, txhais tes rau ntawm lub txaj, cov thom khwm rau hauv pem teb, nraub qaum, lub plab ntawm ib kab. Peb muab hlawv - tawm ntawm kev siv tes nrig.
- Skiing - ntawm no peb xav tau ib txoj hlua yooj yim, ploj rau qee qhov ruaj khov. Peb siv ob leeg tuav tes, coj ib nrab-sailed, ncab cov hlua, rub koj ob txhais tes rov qab, thiab khawm hlua, ncab caj npab rau pem hauv ntej.
Qhov kev txiav txim yuav tsum zoo li ntawd. Tab sis tus naj npawb ntawm repetitions nyob rau hauv txhua puag ncig yog tib yam:
- thawj ce - 10 zaug;
- qhov thib ob ce - 15 zaug;
- qhov thib peb ce - 20 zaug.