Dala i-CrossFit WOD Yakho

-Delile

• Buyekeza kwe-

Uma ufuna izindlela zokudala zokuqeqesha ngobuhlakani, hhayi isikhathi eside, ungabe usabheka amanye amafomethi wokuzivocavoca wosuku (WOD) asetshenziswa kakhulu kuCrossFit. Uma ungeyena "webhokisi" (igama labo lamajimu), akunankinga-usengazuza izinzuzo eziningi zalezi zindlela ezisebenza ngesikhathi, ezisebenzayo zokuzivocavoca ngokwakha i-WOD yakho ezophonsela inselelo imfanelo yakho indlela entsha ngokuphelele.

Akunandaba ukuthi iyiphi indlela oyithathayo ukuhlela i-WOD yakho, ukusungula ukuzinza okuhlangene nokuhamba ngokuzivocavoca okusebenzayo njengamabhuloho e-glute, ama-hinges hinge, ukujikeleza okungama-4, ukuguqa ngokuguqa kweziboshwa, uchungechunge lokuqiniswa kwamahlombe, kanye namaphaphu asemaceleni kuyisihluthulelo. Ukusebenzisa lokhu kunyakaza nokunye njengengxenye yokufudumala okushukumisayo kubalulekile ekuthuthukiseni amaphethini okunyakaza asebenzayo, okuzoqinisekisa ukuphepha kwakho nempumelelo yakho njengoba uphula umjuluko, ikakhulukazi njengoba ucabangela ukwengeza umthwalo ekunyakaza ngokusebenzisa imishini. U-Adam Stevenson, umeluleki wezinhlelo oholayo kanye nomqeqeshi oyinhloko e-Stay Classy CrossFit eSan Diego, CA, uncoma ukunyakaza kokucwaninga nokuzifundisa ngendlela efanele ngaphambi kokuzama ukuhamba kwesikhathi noma ngamandla amakhulu.

Uma usuwenzile umsebenzi wakho wesikole, nazi izinhlobo ezimbili zama-WOD ongazama ngazo.

Umbhangqwana

Kuyini: ukunyakaza okubili okwenziwe njenge-reps yesikhathi

Izinketho zezisetshenziswa: Amathuluzi ahlukahlukene njengama-barbell, ama-kettlebell, ama-SandBells, amabhola emithi, nama-dumbbell ajwayele ukuboleka kahle kule fomethi.

Ukukhetha ukuzivocavoca: Ukuthi ubhanqa ukunyakaza okuphikisayo njengokuzivocavoca okudonsayo kanye nokuzivocavoca okuphushayo (imigqa efana ne-dumbbell renegade kanye nama-pushups ebhola lemithi) noma umbhangqwana ukunyakaza okubili okuyinselele komzimba okuphelele (njengokucindezela kwe-barbell push nama-burpees) ndawonye ukuze kube kabili inselele, ukunyakaza kokuhlanganisa kukuvumela. ukuhlela ukujima kwakho ngezindlela ezihlukahlukene ukuze ukwazi ukuhlangabezana nemigomo yakho yokufaneleka.

Yini ongayithanda: Uma umusha ekusebenzeni kwesitayela se-CrossFit, le fomethi ingasebenza kahle ngoba kulula ukubhekana nayo ngokwengqondo ngoba wenza ukuphindaphinda okumbalwa kokuhamba ngakunye njengoba uqhubeka nokuzivocavoca, kusho uStevenson.

Ungakwenza kanjani: UStevenson uthanda ama-couplets angama-21-15-9: Yenza ama-reps angama-21 wokuzivocavoca ngakunye okukhethile. Ngaphandle kokuphumula, yenza ama-reps ayi-15 ngakunye, bese kuthi ama-reps ayi-9 ngakunye. Rekhoda ukuthi lokhu kukuthathe isikhathi esingakanani bese uzama ukwenza kangcono isikhathi sakho njalo uma ukuphinda.

Enye indlela ongayithatha kulesi sitayela sokuzivocavoca ukuhamba ngamasekethe ayi-10 wokuzivocavoca kwakho okukhethiwe, uqale ngokuvivinya umzimba okuyi-10 no-1 kokuzivocavoca B, bese ukhipha i-rep eyodwa kusuka ekuzivocavoca u-A bese ungeza i-rep eyodwa ukuzivocavoca B ngamunye zungeza uze uqede umzuliswano weshumi wenza i-rep eyodwa yokuzivocavoca A kanye ne-10 yokuzivocavoca B.

AMRAP

Kuyini: "Amarounds amaningi ngangokunokwenzeka;" lokhu kumayelana nokugcwalisa uchungechunge lokuzivocavoca kaningi ngangokunokwenzeka ngaphakathi kwesikhathi esibekiwe.

Izinketho zemishiniUkuzivocavoca nge-bodyweight kusebenza kahle kakhulu kule fomethi futhi kukuvumela ukuthi uqhume izithukuthuku noma kuphi, nganoma yisiphi isikhathi noma ngabe usebenza ekhaya, ejimini, noma usohambeni. Ezinye izinketho zemishini ephathekayo, njengama-kettlebells, ama-SandBells, namabhola emithi, nazo zingasetshenziswa ukwengeza inselelo ehlukahlukene nentsha.

Ukukhetha ukuzivocavoca umzimba: Ukuze uthuthukise ukusebenza kahle kokunyakaza, cabanga ukusebenzisa izinhlobo zombili zokuzilolonga ezizamile futhi ziyiqiniso kanye nokuzivocavoca umzimba okungekho okokusebenza okugxila emaphethini wokunyakaza ayisihlanu: ukugoba nokuphakamisa, umlenze owodwa, ukududula, ukudonsa nokujikeleza. Ukwehluka kokudala ku-squat, lunge, ne-pushup konke kuyizinketho ezinhle ze-AMRAP, futhi kuzosiza ukukhulisa ukunyakaza okwenzayo ngaphakathi nangaphandle kwejimu. Njengoba uthuthukisa izindlela zakho zokunyakaza, cabanga ukungeza okokusebenza nokuhlola izivivinyo njengamabhola asodongeni, amabhodlela e-kettlebell ahlanze ahlanzekile nemishini yokunyathelisa, ne-SandBell engemuva konyawo oluhlukanisiwe oluphakeme olunolayini owodwa wengalo. Ungazama futhi ukungeza ama-drill agxile ku-cardio ku-mix, njengokugijima kwamamitha angu-150 noma umugqa wamamitha angu-200.

Yini ongayithanda: Le ndlela inzima kepha isebenza ngesikhathi. Ngokufana ne-couplet, lesi sitayela sokuzivocavoca singasebenza njengesilinganiso sokuzivocavoca kwakho, njengoba sikuvumela ukuthi uphinde uzihlole futhi ulandele inqubekela phambili endleleni, kusho uSarah Pearlstein, umqeqeshi e-Stay Classy CrossFit.

Ungakwenza kanjani: Khetha izivivinyo ezintathu kuya kwemihlanu kanye nenani elithile lokuphindaphinda okumele ukwenze ngakunye ngokusekelwe kuzinjongo zakho. Phinda umzuliswano imizuzu eyisithupha kuya kwengu-20, wenze imizuliswano eminingi ngangokunokwenzeka kuleso sikhathi esibekiwe. Isibonelo, uPearlstein uthanda ukwenza isekethe yama-pull-ups angu-5, ama-pushups angu-10, nama-squats angu-15 imizuzu engu-10.

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