Iwe unoda kusiyanisa mapoka ako ehutano uye unoziva mhepo chaiyo yemitambo here? Dzidza zvakawanda pamusoro peReebok CrossFit maitiro ekuita uye edza kuongorora simba rako nekubatsira kwezvinenge zvakatsanangurwa. CrossFit inzira yekudzidzira muviri wakadzika, yakabva pamatatu "marwenga": kusiyana, kushanda uye kushanda. Izvi zvinorevei? Zviri nyore. Basa rinoshandiswa maitiro ndiyo mafambiro aunoshandisa muupenyu hwezuva nezuva, muviri-chaiwo "maitiro" (somuenzaniso, kuparara muhupenyu inzira yekusimudza chinhu chakakura kubva pasi). Pano pano ivo vanoitwa nekukwirira kwakasimba-kwekanguva uye nekukurumidza sezvinobvira. Uyezve, kurovedza kunenge kusingadzokwi zvakare, uye kufamba kunogara kuchichinjana pamwe chete. Izvo zvinoreva kusiyana kwakadaro zviri mukusiyana kwekudzidziswa kwekudzidzira: izvi zvinoitwa kuitira kuti muviri usave nenguva yekuzvienzanisa nawo uye unozvienzanisa nemutoro mutsva nguva dzose-zvinoreva kuti wakaramba uchifambira mberi mumigumisiro. Ikozvino, chikwata cheFortFit chiri nyore: iwe unotora kufamba kwebasa, kuvatanidza mune chero kusanganisa, kuratidza nguva uye kurwisana nekukurumidza nevavakidzani vari muimba kana kuti kukundwa yakanyorwa kare.
Zvisinei, shure kweizvi zvose pane nzira yakakomba - piramidi yekutamba kwemitambo. Inobva pane zvinovaka muviri, iyo inonzi molecular uye simba rekugwinya mumuviri. "Kuchinja" iyo, crossfitters inogadzirisa zvishoma nezvishoma mabasa ose emumuviri webasa re vitensic mode.Mitambo yekuita muviri inogadzirira mwoyo nemavhuturo ekudzivirira. Gymnastics inokubvumira kudzidza kudzora muviri wako munzvimbo - inoita kuenzanisa, kubatana, nezvimwe. Nhanho inotevera inoshanda nezviremba: pano pane zvinhu kurerutsa, kettlebell kusimudza, nezvimwewo - zvose zvinodiwa kushandisa zvakasimba masimba maererano nezvinhu zvekunze.Uye pakupedzisira, musoro wePortFit piramidi ndeyemutambo mune zvakanyanya kupararira uyo njere dzake, zvinokwanisika kuti prakticheskogoprimeneniya vakapiwa unyanzvi kudzidzisa Leisure, zanyatiyaskalolazaniem, kutamba basketball, yachting, chinhu -. krossfiter musi Ready wambosangana upenyu uye mutambo nemiedzo. Chimwe chikonzero chakakosha mukufarira CrossFit chimiro chakanaka se "chikamu chinopisa." Pasinei nokuti chinangwa ichi ndechekuvandudza hutano hwakakwana pane kunyatsoonekwa, kutora mafuta akawandisa uye kuwedzera mutsindo unhu huri mabhizimisi anomiririra anokumirira output.
Push-ups
Tora nzvimbo ye "kusimbiswa, kureva nhema": muviri wakarurama, mishonga yemakwikwi yakanyanyisa. Enda pasi kusvika pakuguma, kuitira kuti muviri uri pasi, uye kubvarura zvanza zvako. Sei zvakadaro? Mu CrossFit pane nguva dzose kunokwikwidza: hazvina basa kana iwe kukwikwidzana nevamwe vatori vechikamu kana kuedza kuvandudza tsvaga yako yekupedzisira. Kuti uve akatendeseka, unofanirwa kuratidza kuti iwe wakaita zvidzidzo kusvika pakuguma, uye kwete kunyengera, uchiita hafu-amplitude kuti apedzise nokukurumidza. Dzokorora. "
Takagadzirira kuedza? Iwe unogona kuzviita iko iko ikozvino nekupedza sangano rekudzidzisa. Chinangwa chenyu ndechokuita sendima dzakawanda sezvinobvira mumaminetsi matanhatu.
Rimwe rakapoteredza 5 kusvitsa-ups, 10 kukwira uye 15 squats.
Dzvora nguva uye enda. Yeuka mugumisiro, kuitira kuti uwedzere kuongorora kufambira mberi.
Mutumbi unomuka, unogumburwa
Tora nzvimbo yakatarisa. Maoko uye mapepa emafudzi anobata pasi, tsoka dzetsoka dzinoiswa pamwechete. Kukanda maoko ako mberi, simuka uye ubate masokisi pamagumo ekufamba. Dzoka uye ubate pasi zvakare. Isa tsoka dzako pahupamhi hwefudzi, masokisi anotumirwa anenge 30 degrees panze. Chepfu mberi, tarisa zvakananga uye chengetedza musana wako zvakananga. Tanga chikamu kubva kumashure emapanga, ipapo pasi. Kneens bend muchinangwa chemasokisi. Pasi kuitira kuti mahudyu ave pasi pepano akafanana nechomukati, achichengetedza mushure. Cherechedza kuti uremu hahunofambisi kumasokisi, uye zviuno zvinoramba zvichienderana nemakumbo. Zvadaro, simuka kune imwezve yakananga mumapanga nemabvi.
Iyi ndiyo nheyo yekudzidziswa muviri. Kana iyo isiri yakasimba, iyo yose inogadziriswa yekudzidzisa kwako ichava pasina.
Munharaunda yeFortFit, kudya kweviri kwakanyanya kuzivikanwa: Paleo uye Zonal. Inoshandisa kushandiswa kwekudya nyama, marimu, mbeu, miriwo uye michero, zvishoma zvishoma zvemasti uye zvachose zvisingabatanidzi shuga. Ichi ndicho chikafu icho munhu wacho akashandurwa nemaitiro, saka inokubvumira kuchengetedza zvakanakisisa urongwa hwehupenyu hwakanaka. Inobvumira kushandiswa kwezvokudya zvachose, asi mune zvakanyatsorondedzerwa zvakaenzana nehuwandu hweprotini, mafuta uye makhahydrates. Caloric inogadziriswa inofanira kuiswa mukati me 1.5-2,5 gramu eprotini pa kilogram yehutatu hwehutano zvichienderana nehuwandu hwebasa (1.5 - yakasvibirira pamasimoni, 2.5 - ye "vatambi" vakakurumbira).
(chiremera chemuviri x 1.5) / 7 g = nhamba yezvivharo pazuva
Chimwe chinhu chiyero chekuyera chinoshandiswa kuita nyore kuenzanisa kwekudya.
- 7 g protein (yakabikwa) = 1 protein block.
- 9 g ye-carbohydrates = 1 bhokisi rehydrohydrates.
- 1.5 g mafuta = 1 chikafu chemafuta.
Iwe unoda kudzidza kuti ungadya sei zvakaenzana nhamba yezvivharo zveprotini, makhahydrates uye mafuta. Zvadaro zvinokwana caloriic zvekudya zvichagoverwa ne 10% mahydrohydrates, 30% mapuroteni uye 30% mafuta. Urongwa hwakadaro, kune rumwe rutivi, huchapa simba rekudzidzira kushanda, pane imwe - ichadzivirira chiyero chako kubva pane mafuta akawanda.