Kwarewa ga 'yan mata: atisaye da shirin horo * Gicciye

Aikin horaswa na musamman ga 'yan mata ba wai kawai don sanya jiki ya zama siriri da dacewa ba, amma kuma a hanzarta bunkasa ayyukan aiki na jiki. Kamar yadda kuka sani, CrossFit kyakkyawar mai ƙona kalori ne, shi ma yana haɓaka sassauƙa da daidaitawar jiki, kuma yana iya sa jikinku ya zama mai juriya kuma, sakamakon haka, yana cikin ƙoshin lafiya.

Idan baku shirya don zuwa dakin motsa jiki ba kuma juya zuwa mai ba da horo na sirri, to, zaku iya yin atisaye a gida. A yau za mu mai da hankali kan horarwa da atisaye ga 'yan mata a dakin motsa jiki. Za mu gaya muku game da abin da kuke buƙata a cikin aji, game da mahimman hanyoyin motsa jiki masu sauƙi. Bugu da kari, mun shirya shirin horas da 'yan mata. Ku tafi!

Me kuke bukata?

Babban bambanci tsakanin tsarin horarwa shine shine ya sami mafi kyawun duka wasanni. Sabili da haka, ana buƙatar ƙididdigar ƙididdiga sosai:

Tufafi mai amfaniwanda zai zama maka fata ta biyu. Ba wai kawai halayen cushewa ake buƙata ba, har ma da ƙira na kirji (alal misali, saman goyan baya wanda aka yi da masana'anta mai numfashi). Tabbas, wannan ba abu ne na tilas ba, amma tabbas ba ƙari bane.
Takalma mai tauriwanda zai gyara kafarshi lafiya. Zai zama da amfani a gare ku, alal misali, yayin yin atisaye tare da barbell.
Safar hannu don horo akan zobba da sandar kwance.
Calipers a gwiwoyi ko gwiwar hannu (idan sun dame ku).
Gymnastic tabarma don iyakar kwanciyar hankali yayin aikin ab.
Tsalle igiya - wani sifa ne da ba za'a iya maye gurbinsu ba na horo na zuciya.

Hakanan zaka iya amfani da ƙwallan ƙwallon ƙafa don haɓakawa da juyawa, nauyi a ƙafafu, benci mai lanƙwasa don 'yan jaridu, da akwatin akwatin mai ƙarfi (mai ƙarfi sosai!) Don tsalle. A ka'ida, yawancin waɗannan bawo yakamata su kasance a kowane dakin motsa jiki, koda ba a mai da hankali kan CrossFit ba.

Bidiyo kan yadda CrossFit ke shafar yarinya (kuma lura da yadda yafi dacewa da aiki a cikin ɗakunan motsa jiki na musamman):

Ire-iren wasan motsa jiki

Shirin don 'yan mata na iya canza kowane motsa jiki. Ana kiran wannan "aikin motsa jiki na yini" ko WOD. Yana da kyawawa cewa kowane motsa jiki daga da'irar (WOD na yau) ya haɗa da yankuna daban-daban na motsa jiki.

Akwai nau'ikan nau'ikan nau'ikan nau'ikan 3 a cikin CrossFit:

bugun zuciya - gudu, igiyar tsalle, burpees, tsalle akan akwati, kayan aikin zuciya, da sauransu;
gymnastics - kowane motsa jiki tare da nauyinku;
dagawa - aiki tare da ma'aunin nauyi.

Lokacin shirya karatun ku, yana da kyau kuyi don aƙalla aƙalla biyu daga cikin nau'ikan ukun sun haɗu a cikin hadaddun. Kada kawai ku je zuciya don ƙona kitse - ku yi aiki ta hanya mai rikitarwa, ba tare da yin watsi da nazarin dukkanin ƙungiyoyin tsoka ba. Ba ku yin famfo - yi imani da ni, yana ɗaukar shekaru na ƙwarewar ƙwararru da nauyin aiki mai nauyi.

Pha alphaspirit - stock.adobe.com

Ayyuka na CrossFit

Mun shirya muku jerin abubuwan motsa jiki na musamman na 'yan mata - kuna buƙatar amfani da su sau da yawa yadda ya kamata a cikin motsa jiki. Zasu iya yin tasirin tasirin ku sosai.

Burpee

Babban kuma mummunan burpee. Atisaye wanda ba zai iya barin kowa ba. Yana haɗuwa da turawa da tsalle, yayin horo jimiri sosai.

Tabbatar kun haɗa shi a cikin shirin ku! Don 'yan mata, ya dace daidai.

Laddara

Zai zama kyakkyawan motsa jiki ga maza. Amma babu - na kowa ne. Wanda ya mutu ya bugu tsokokin kafafu, gindi da baya - abin da 'yan mata ke buƙata. Akwai nau'ikan kayan aiki da yawa - muna ba ku fasalin fasali.

Mai mahimmanci: Kuskuren da yafi kowa a wannan aikin shine juyawa baya ga inan mata da maza. Tabbatar kiyaye duwawunku madaidaiciya cikin duka saitin. Idan baku taɓa yin wannan aikin ba, to ku tambayi mai ba da horo ko gogaggen ɗan wasa a cikin dakin motsa jiki don ganin ko kuna yin sa daidai.

Dokar guda ɗaya ta shafi dukkan motsi masu wahala - kar a koya dabarun da kanku, kuna buƙatar ƙwararren mai ba da shawara.

Danna Schwung

Latsa Shvung kyakkyawan motsa jiki ne don bugun ƙafafunku, kafadu da triceps. Hakanan an haɗa shi a cikin motsa jiki na ƙetaren giciye kuma yana nufin ɗaga nauyi.

Squats

Squats sune tushen ingantaccen motsa jiki ga girlsan mata. Akwai darasi iri-iri na wannan darasi - yana da kyau a yi amfani da daban-daban kuma a sauya su. Atsungiyoyin motsa jiki suna yin ƙafafu da ƙafafu daidai, yayin da suke aiki da yawa ƙungiyoyin tsoka na jikin.

Don masu farawa, da farko, zaɓuɓɓuka don motsa jiki tare da nauyin kansu sun dace: matattarar iska, tare da tsallewa, a ƙafa ɗaya:

Experiencedarin gogaggun 'yan wasa na iya yin su da nauyi: tare da ƙyalli ko dumbbells, tare da ƙwanƙwasa a kafaɗunsu, kirji ko sama:

Ital Vitaly Sova - stock.adobe.com

Mas shugaban jaridar - stock.adobe.com

Ingantaccen fasaha, wanda malami zai ba ku, yana da mahimmanci a nan. Ba tare da shi ba, akwai babban haɗarin rauni.

Turawa

Wani motsa jiki na motsa jiki shine turawa daga bene. Motsa jiki yana tofar da jijiyoyin pectoral, triceps da gaban delta.

Masu farawa na iya yin saurin tura gwiwa:

Rey Andrey Bandurenko - stock.adobe.com

Experiencedwararrun ƙwararru, akasin haka, na iya rikitar da aikin - yi shi da ƙafafu a kan tsauni ko kan nauyi / dumbbells:

Che kucherav - stock.adobe.com

Plank

"Duk wanda yake tunanin cewa minti daya bai yi tsawo ba bai taba zama a mashaya ba!"

Wannan aikin motsa jiki tabbas baya buƙatar gabatarwa. Katako yana faranta zuciyar ka - babban abu ga yan mata azaman motsa jiki mai sanyi.

Zama

Akwai nau'ikan zama daban-daban (tayar da jiki daga matsayi mai yuwuwa). Halin na yau da kullun yayi kama da wannan:

Isasan nan misali ne na "ƙaramin littafi", ko V zaune-sama:

Fe alfexe - stock.adobe.com

Kuna buƙatar amfani da zaɓuɓɓuka daban-daban daga horo zuwa horo. Zauna-madaidaiciya kaɗa ƙoshinka.

Janyowa

Hakanan jan hankali zai zama da amfani a cikin hadaddun kayan haɗin ginin ga foran mata.

Idan ba ku yi nasara ba, to ku yi ƙoƙarin yin su da farko tare da taimakon bandan roba na musamman. Ko yi kwalliya a kwance a ƙananan sandar:

Shirin horo

Mun shirya shirye-shiryen horar da mata domin ku. Amma kafin mu gangaro zuwa gareshi, bari mu faɗi waɗannan ƙa'idojin tilasta masu zuwa:

Tabbatar da dumama kafin aji.
Yi atisaye tare da iyakar dabaru - kar a bi masu auna nauyi har sai kun mallaki kanana.
Yana da kyau a kwantar da hankali bayan rikitarwa (shimfida tsokoki ko ƙarin atisaye don 'yan jarida).
Lokacin hutawa tsakanin saiti ya zama kadan a cikin duka saitin. Yana da kyawawa cewa ba kwata-kwata.
Kalli yanayinka - “kamar na ƙarshe” ba kwa buƙatar horo.

An tsara wannan shirin ne don waɗancan girlsan matan da suka fara zagaye na horo, amma suna cikin kyakkyawan yanayin jiki (ma'ana, saurin motsawar da ƙarfin ƙarfin horo a hankali za su riƙa ƙaruwa daga mako zuwa mako).

Don 'yan mata da suka fara farawa akwai shiri mafi sauƙi a nan.

Makon 1

Rana 1	Horon da'ira yana jiranmu don sannu a hankali ga tsokoki. 5 laps a duka: tsallake igiya - sau 50; burpee - 5 sau; squats - sau 10; zaune - sau 10. Bayan horo, yi mashaya - sau 3 na sakan 40 tare da ɗan hutu na dakika 20 tsakanin saiti.
Rana ta 2	Nishaɗi
Rana ta 3	Mun fara ƙwarewa da motsa jiki tare da nauyi. Rukunin farko - a farkon minti na farko, muna yin abubuwa masu kashewa, sannan mu huta kuma a farkon minti na gaba muna tsalle akan akwatin, kuma haka ne don zagaye 6 (zai zama ya zama mintina 12 gaba ɗaya): Deadlift - sau 5. Muna kara nauyi a kowane zagaye na 2 (wato a zagaye na 3 da 5), fara da mashaya mara komai, a kara kilogiram 2.5-5 kowanne, a maida hankali kan yanayin jikin ku, dabarar zata kasance cikakke. Tsalle kan akwatin - sau 10. Sannan zamuyi hadaddun - mintuna 10: Kawo gwiwoyi zuwa kirji akan sandar kwance - sau 10. Hutun huhu (canjin ƙafafu cikin tsalle) - sau 10.
Rana ta 4	Nishaɗi
Rana ta 5	Muna ci gaba da yin jimrewa, kuma muna da farkon sanannen hadadden. Gwada hannunka a Cindy. Muna aiki na minti 20, mafi yawan zagaye, mafi kyau: 5 zane-zane (tare da bandin roba); 10 turawa; 15 squats. Bayan kammalawa - plank sau 3 na dakika 45 tare da hutu na dakika 20.
Rana ta 6	Nishaɗi
Ranar 7	Nishaɗi

Makon 2

Rana 1	Muna ci gaba da aiki a kan dabarun motsa jiki. Muna yin minti 10: 10 tsugunnan gaba tare da mashaya; 7 cirewa (tare da na roba). Da kuma wasu mintuna 10: 10 matattu; 30 tsallake igiya.
Rana ta 2	Nishaɗi
Rana ta 3	A yau mun dan sanya hankali kan cardio. Muna aiki na mintina 20: 10 burpees; 10 squats; 5 turawa; 5 V zama; 30 tsallake igiya. Bayan kammalawa - plank sau 3 na dakika 45 tare da hutu na dakika 20.
Rana ta 4	Nishaɗi
Rana ta 5	Yau ranar tamu ce. Kowane minti 1.5 muna yin zurfin zurfafa don 10-10, 8-8, 6-6, 5-5, 4-4 reps. Wato, muna yin tsugune 10, hutawa har sai mintuna 1.5 sun kare, sannan wani 10, sake hutawa, ƙara nauyi da yin reps 8, da sauransu. Kuna buƙatar ƙara nauyi duk lokacin da kuka rage adadin maimaitawa. Kamar minti 15. Bayan kammalawa - plank sau 3 na dakika 45 tare da hutu na dakika 20.
Rana ta 6	Nishaɗi
Ranar 7	Nishaɗi

Makon 3

Rana 1	Muna yin motsa jiki ɗaya a farkon kowane minti, sai mu huta har zuwa ƙarshen minti kuma mu ci gaba zuwa na gaba. Muna aiki gaba ɗaya na mintina 21, ma'ana, dole ne kuyi kowane motsa jiki sau 7: 10 latsa shvung; 10 tsalle a kan dutsen dutsen (ba tare da hutawa a ƙasa ba); 10 trays na ƙafa zuwa mashaya. Gaba za mu yi: 100 igiyoyi masu tsalle; 50 zama-sama. Yawan hanyoyin ba shi da iyaka a nan.
Rana ta 2	Nishaɗi
Rana ta 3	Muna komawa cikin motsa jiki na asali. Muna aiki na mintina 20: matattu - sau 10; tsalle squats - 10 sau; huhu - sau 10 a kowace kafa. Bayan hadaddun - igiyoyi 300 guda ɗaya ko 100 sau biyu.
Rana ta 4	Nishaɗi
Rana ta 5	A yau muna jiran rukunin "Helen" - zagaye 4 a lokaci guda: 400 m gudu; 21 murfin kettlebell; 12 cirewa (tare da na roba). Bayan kammalawa - plank sau 3 na dakika 45 tare da hutu na dakika 20.
Rana ta 6	Nishaɗi
Ranar 7	Nishaɗi

Makon 4

Rana 1	Yau muna aiki da minti 25. A farkon - mintuna 5 na kwale-kwale a tsaka tsaki. Sannan: 10 burpees; 5 latsa shvung; Huhu 10 a kowace kafa; 10 zama-sama. Bayan kammalawa - plank sau 4 na dakika 60 tare da hutu na dakika 20.
Rana ta 2	Nishaɗi
Rana ta 3	Rukunin farko - a farkon minti na farko muna yin matattu, to, sai mu huta kuma a farkon minti na gaba muna yin tsalle-tsalle, da sauransu don zagaye 6 (mintina 12 gaba ɗaya): Deadlift - sau 5. Muna kara nauyi kowane zagaye na 2 (maana, a zagaye na 3 da 5), fara da mashaya mara komai, a kara kilogiram 2,5-5, a mai da hankali ga sigar jikinku, dabarar zata kasance cikakke. Jump on the box - sau 10 Sannan zamuyi hadaddun - mintuna 10: Kawo gwiwoyi zuwa kirji akan sandar kwance - sau 10. Hutun huhu (canza ƙafafu yayin tsalle) - sau 10.
Rana ta 4	Nishaɗi
Rana ta 5	A yau muna jiran "Murph" - kyakkyawan hadadden da kuke so. Dokokin Murph: Ba za ku iya musanya darussan ba (har sai kun gama ɗaya, ba za ku iya ci gaba ba). Ba za ku iya barin ba tare da kammala Murph ba (da kyau, kawai idan kun ji ba zato ba tsammani - amma ba kwa buƙatar kawo shi zuwa wancan, muna rarraba rundunoni). Don haka, muna yi: Gudun kilomita 1.5; 100 cirewa (mai yiwuwa tare da bandin roba); Turawa 200; 300 squats; 1.5 km yana gudana.
Rana ta 6	Nishaɗi
Ranar 7	Nishaɗi