Ƙirƙiri naka CrossFit WOD

Wadatacce

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Idan kuna neman hanyoyin ƙira don horar da wayo, ba tsayi ba, kar ku duba fiye da wasu nau'ikan tsarin motsa jiki na rana (WOD) da aka saba amfani da su a CrossFit. Idan ba ku cikin "akwatin" (lokacin su na motsa jiki), babu matsala-har yanzu kuna iya girbe fa'idodi da yawa na waɗannan ingantaccen lokaci, ingantattun hanyoyin motsa jiki ta hanyar ƙirƙirar WOD ɗin ku wanda zai ƙalubalanci lafiyar ku sabuwar hanya.

Ko da wane irin tsarin da kuke bi don tsara WOD ɗin ku, kafa ingantaccen kwanciyar hankali da motsi ta hanyar ingantattun atisaye irin su gadoji na glute, hip hinges, jujjuyawar siffa-4, jujjuyawar fursunonin durkushe, jerin daidaitawar kafada, da lunges na gefe shine maɓalli. Yin amfani da waɗannan motsi da sauransu a matsayin wani ɓangare na ɗumi mai ɗorewa yana da mahimmanci don haɓaka ingantaccen tsarin motsi, wanda a ƙarshe zai tabbatar da amincin ku da nasarar ku yayin da kuke karya gumi, musamman yayin da kuke la'akari da ƙara nauyi zuwa motsi ta amfani da kayan aiki. Adam Stevenson, mai ba da shawara na shirye-shirye da kuma shugaban mai horarwa a Stay Classy CrossFit a San Diego, CA, ya ba da shawarar yin bincike kan ƙungiyoyi da ilmantar da kanku akan sigar da ta dace kafin yunƙurin kowane motsi na lokaci ko a babban ƙarfi.

Da zarar kun gama aikin gida, anan akwai nau'ikan WOD guda biyu don gwadawa.

Ma'aurata

Menene shi: ƙungiyoyi biyu da aka yi a matsayin maimaitawa na lokaci

Zaɓuɓɓukan kayan aiki: Kayan aiki masu yawa kamar barbells, kettlebells, SandBells, ƙwallon magunguna, da dumbbells suna ba da ransu sosai ga wannan tsarin musamman.

Zaɓin motsa jiki: Ko kuna haɗa ƙungiyoyi masu hamayya kamar motsa jiki na motsa jiki da motsa jiki na motsa jiki (irin waɗannan lamuran dumbbell masu tayar da kayar baya da tura ƙwallon magunguna) ko kuma ƙungiyoyi biyu na ƙalubale na ƙungiyoyin jiki duka (kamar matsi na turawa da burpees) tare don ninka ƙalubalen. don tsara aikin motsa jiki ta hanyoyi daban-daban don ku iya cimma burin ku na dacewa.

Abin da za ku so: Idan kun kasance sababbi ga ayyukan motsa jiki na CrossFit, wannan tsari na iya aiki da kyau saboda yana da sauƙin tunani tun lokacin da kuke yin ƙarancin maimaita kowane motsi yayin da kuke ci gaba ta hanyar motsa jiki, in ji Stevenson.

Yadda za a yi: Stevenson yana son ma'aurata 21-15-9: Yi maimaita 21 na kowane darasi da kuka zaɓa. Ba tare da hutawa ba, yi kowane reps 15 na kowannensu, sannan 9 maimaita kowane. Yi rikodin tsawon lokacin da wannan aikin motsa jiki ya ɗauke ku kuma kuyi ƙoƙarin inganta lokacin ku duk lokacin da kuka maimaita shi.

Wata hanyar da za ku iya ɗauka zuwa wannan salon motsa jiki ita ce motsawa ta hanyar da'irori 10 na darussan da kuka zaɓa, farawa da 10 reps na motsa jiki A da 1 reps of exercise B, sa'an nan kuma cire daya rep daga motsa jiki A da kuma ƙara daya reps zuwa motsa jiki B kowanne. zagaye har sai kun gama zagaye na goma na yin 1 rep na motsa jiki A da 10 na motsa jiki B.

AMRAP

Menene shi: "Kamar yadda yawancin zagaye zai yiwu;" wannan duka game da kammala jerin atisaye ne sau da yawa kamar yadda za ku iya a cikin ƙayyadaddun lokaci.

Zaɓuɓɓukan kayan aiki: Motsa jiki yana aiki sosai don wannan tsari kuma yana ba ku damar karya gumi a ko'ina, kowane lokaci ko kuna aiki a gida, wurin motsa jiki, ko yayin tafiya. Sauran zaɓuɓɓukan kayan aiki masu ɗaukar hoto, kamar kettlebells, SandBells, da ƙwallon magunguna, ana iya amfani da su don ƙara iri -iri da sabon ƙalubale.

Zaɓin motsa jiki: Don haɓaka haɓakar motsi, yi la'akari da amfani da iri-iri na gwaji-da-gaskiya gami da ƙwaƙƙwaran kayan aikin da ba na kayan aiki wanda ke kewaye da ƙirar motsi na farko: lanƙwasa da ɗagawa, kafa ɗaya, turawa, ja, da juyawa. Bambance -bambancen kirkira akan squat, lunge, da turawa duk manyan zaɓuɓɓuka ne don AMRAP, kuma zasu taimaka haɓaka ƙungiyoyin da kuke yi a ciki da wajen motsa jiki. Yayin da kuke haɓaka ƙirar motsin ku, yi la'akari da ƙara kayan aiki da binciken darussan kamar ƙwallon bango, ƙasan kettlebell mai tsafta da matsi, da ƙafar baya ta SandBell ta ɗaga tsattsagewar tsaguwa tare da jere guda ɗaya. Hakanan zaka iya gwada ƙara wasan motsa jiki na cardio a cikin mahaɗin, kamar gudun mita 150 ko jere na mita 200.

Abin da za ku so: Wannan tsarin yana da wahala amma mai amfani da lokaci. Da yawa kamar ma'aurata, wannan salon motsa jiki na iya zama matsayin ma'aunin aikin ku, saboda yana ba ku damar sake gwada kanku cikin sauƙi da bin diddigin ci gaba a hanya, in ji Sarah Pearlstein, mai ba da horo a Stay Classy CrossFit.

Yadda za a yi: Zaɓi darussan uku zuwa biyar da takamaiman adadin reps don yin kowane dangane da burin ku. Maimaita zagaye na tsawon mintuna 6 zuwa 20, kuna yin zagaye da yawa gwargwadon iyawa a cikin waɗancan lokacin da aka keɓe. Misali, Pearlstein yana son yin da'irar 5 ja-ups, turawa 10, da squats 15 na mintuna 10.

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