Theungiyar CrossFit tana ƙaruwa cikin shaharar kowace shekara, kuma mutane da yawa suna shiga ciki. Wannan wasanni ya dace da maza da mata daidai. A yau za mu yi magana game da motsa jiki na motsa jiki don 'yan mata masu farawa. Zamu fada maku ka'idojin tsarin, motsa jiki na yau da kullun kuma zamu baku kyawawan hadaddun gidaje don masu farawa domin ku sami damar shiga cikin tsarin yadda ya kamata.
Ba za mu dauki lokaci mai yawa muna magana game da abin da CrossFit yake ba. Kuna iya karanta wannan a cikin labarin daban - muna ba da shawarar shi!
Crossfit yana da fa'idodi da yawa na musamman:
- bambance-bambancen karatu da motsa jiki iri iri na baku damar guje wa motsa jiki masu motsa jiki;
- don karatuna, ba lallai bane ya ziyarci ɗakunan koyarwa na musamman;
- motsa jiki na yau da kullun yana inganta lafiyar gaba ɗaya;
- giciye babban kayan aiki ne na slimming ga yan mata;
- ginin tsoka yana ƙarƙashin sarrafawa koyaushe, wanda ke kawar da barazanar tasirin adadi na "famfo".
Matsayi na ƙarshe yana da mahimmanci musamman ga rabin gaskiya, wanda ba ya son ya sami ƙarfin namiji.
Abubuwan haɗin CrossFit da ƙarfinsu
CrossFit ya dogara ne da nau'ikan nau'ikan nau'ikan nau'ikan uku: wasan motsa jiki (motsa jiki tare da nauyinku), ɗaukar nauyi (motsa jiki tare da nauyin kyauta) da kuma aerobic (cardio).
Game da wasan motsa jiki
Gymnastics ya hada da duk sanannun nau'ikan motsa jiki masu nauyi: tsalle-tsalle, tsalle-tsalle, turawa, aiki akan katako, zobba da sanduna marasa daidaito.
Abubuwan motsa jiki na motsa jiki suna aiki da dukkanin ƙungiyoyin tsoka, suna taimakawa wajen haɓaka daidaito. Saboda haka, gogaggun 'yan wasa suna ba da shawarar kada a cire waɗannan darussan daga shirye-shiryen haɗin gwiwa don masu farawa.
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Game da daga nauyi
Weaukar nauyi ya haɗa da motsa jiki tare da ƙarin nauyin nauyi, wanda ya sa CrossFit yayi kama da wasannin motsa jiki. Amma a nan ana ɗaukar nauyi a matsayin mataki na gaba bayan aiki tare da nauyinsu.
Amfanin waɗannan darussan shine tattarawar nauyi akan sassa daban-daban na jiki. Zaka iya zaɓar motsi don ci gaban wasu ɓangarorin jiki kuma ta haka ne zasu zama daidai gwargwado na adadi. Amma, tabbas, akwai motsa jiki na asali don ƙungiyoyin tsoka da yawa a lokaci guda - wanda shine mawuyacin rai ɗaya.
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Game da cardio
Motsa jiki yana da ƙarancin ƙarfi, amma ya fi tsayi fiye da wasan motsa jiki da na motsa jiki, kuma iskar shaka ta glucose a cikin tsokoki saboda iskar oxygen ne. Wannan galibi horo ne na zuciya - gudu, iyo, iyo, da nufin haɓaka ƙarfin hali.
Horon aerobic yana inganta aikin zuciya, magudanar jini, huhu, kuma yana taimakawa daidaita hormones.
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Ayyuka na CrossFit
Shirye-shiryen CrossFit sun haɗa da adadin motsa jiki mai ban mamaki. Haɗin gwaninta ya juya wannan wasan zuwa tsarin horo na ainihi. Koyaya, zaku iya haskaka ayyukan motsa jiki wanda yakamata kowace yarinya sabuwa da masu ɗigowa su sani da haƙori.
Squats
Squats kusan shine babban motsa jiki ga yan mata masu farawa. Akwai nau'ikan su da yawa: na yau da kullun, tare da yin tsalle, tare da ƙyalli ko dumbbells, tare da ƙwanƙolin bango a baya, tare da ƙyalli a kan delta (gaban gaba), tare da ƙwanƙwasa ƙugu, da dai sauransu.
Da farko, ya kamata masu farawa su zaɓi zaɓuɓɓuka ba tare da ƙarin nauyin nauyi ba kuma a hankali, ƙarƙashin jagorancin mai horarwa, su mallaki ƙungiyoyi masu rikitarwa.
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Laddara
Deadlift wani aiki ne mai mahimmanci ga mata masu farawa. Yana farantawa mutane rai, kafafuwa da baya. Kari akan haka, yin wannan motsi zai taimaka kwarai da gaske don sanin wasu hadaddun atisaye a nan gaba - zama a kirji, kwace, jakar da sauransu.
Schwung
Akwai nau'ikan Schwungs da yawa. Muna ba da shawarar cewa 'yan mata su fara da latsa turawa. Motsa jiki yana aiki sosai a kan delta, triceps, da quads da calves.
Yi aiki tare da bukukuwa (ƙwallon bango)
Jefa ƙwallo a maƙasudin daidai yana aiki duk yanayin ƙafafu da gindi, da kuma kafadu. Hakanan, motsa jiki ba makawa ga mata kuma babban zaɓi ga masu zama.
Motsa jiki na Cardio
Kowa ya sani cewa cardio ya zama dole domin ci gaban juriya, ƙona kitse da horar da jijiyar zuciya. Tabbas, ƙwararrun 'yan mata-' yan wasa na iya tafiya ba tare da waɗannan atisayen ba.
Misalan sun hada da: jogging, motsa jiki keke, ellipsoid, na'urar tuki, igiyar tsalle.
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Motsa jiki mai nauyi
'Yan mata ba sa son wadannan motsa jiki da gaske, musamman ja-in-ja da matsawa. Amma ba za a iya kore su ba. Idan kana son samun sakamako mai tasiri a cikin hadadden - amince da kwararru.
Wannan kuma ya haɗa da burpees - ɗayan shahararrun atisayen gicciye, wanda ya haɗu da turawa da tsalle.
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Waɗannan su ne manyan atisaye a cikin CrossFit ba kawai ga 'yan mata ba, har ma ga maza. Trainwararrun masu horarwa suna ba da shawarar fara horo ba tare da nauyi ba, suna mai da hankali ga ƙwarewar aiki. Kuma kawai bayan kun ƙware da dabarun aiwatar da aikin motsa jiki, zaku iya ci gaba da haɓaka nauyin aiki da koya sabbin abubuwa, masu rikitarwa.
Shawarwari don masu farawa
Mun shirya wasu mahimman shawarwari don masu sha'awar 'yan wasa mata. Idan kuna da dama, koya dabarun tare da mai koyarwa ko gogaggen ɗan wasa don taimakawa hana rauni na gaba!
- Yi kusanci ga motsa jiki a daidaitacciyar hanya. Theara kaya a hankali: duka yayin horon kanta da lokacin farkon watan horo. Sabili da haka, jikinku bazai shaƙu ba kuma zai canza zuwa sabon yanayin a hankali kuma ba tare da cutar kansa ba.
- Yi nazarin dabarun aiwatar da darasi na asali a tsanake. Muddin ba ku da nauyi ko nauyi mai nauyi, da alama rikitarwa kadan ne. Amma lokacin da kuka sami damar ɗaga nauyi mai nauyi, to ta hanyar yin shi bazuwar, kuna ƙara haɗarin rauni da gaske.
- Kada ku yi kishin wasu ko ku yi tsammanin sakamako mai sauri. Za ku sami sakamakon kawai tare da tsarin tsari na azuzuwan (horo, abinci mai gina jiki, hutawa) - ba tare da manyan gibi da rikice-rikice ba. Amma ka tabbata - sakamakon zai zo 100% idan kayi aiki tuƙuru, ba tare da la'akari da halittar jini ba, yanayi ko matsayin taurari a sama. Babban abu shine bayyanannun manufofi, yarda da tsarin mulki da yarda da kai!
Dubi bidiyon yadda ake gudanar da horo na rukuni don 'yan mata masu farawa (kuma ba kawai) a ɗayan manyan kulab ɗin ƙasar ba:
Shirin horo ga beginan mata masu farawa
An tsara shirin ne na tsawon azuzuwan wata guda, an rarraba shi zuwa makonni. Wannan ba yana nufin cewa bayan wata guda zaku iya barin komai - bayan makonni 4 zaku sami ƙarfin gwiwa a kanku, ku fahimci jikinku kuma ku sami damar yin hadaddun hadaddun hadaddun gogaggun 'yan wasa. Koyaya, yafi dacewa don ci gaba da aiki tare da ƙwararren malami.
Kafin sati na farko (da wadanda zasu biyo baya), yana da kyau a ware rana ta daban kuma tare da mai ba da shawara don yin nazari da aiwatar da dabarun dukkan atisayen da za'a yi amfani da su a zaman horo na gaba.
Hankali: kada a sami hutawa tsakanin maimaitawa, ko ya zama kadan!
Tsarin shigarwa yayi kama da wannan.
Satin farko
Muna mai da hankali kan nazarin dabarun motsa jiki na asali, horarwa madauwari ne don kawo tsokoki cikin sautin da ake buƙata.
| Rana 1 | Kuna buƙatar kammala da'irori uku:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | Hakanan da'ira uku:
|
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | Hakanan da'ira uku:
|
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
Sati na biyu
Makasudin guda kamar na farkon - muna koyo da ƙarfafa jiki.
| Rana 1 | 3 da'ira:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | 3 da'ira:
|
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | 3 da'ira:
|
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
Sati na uku
Muna haɓaka sakamako (ƙoƙarin ƙara nauyi) da kuma koyon dabarun sabbin atisaye.
| Rana 1 | 3 da'ira:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | 3 da'ira:
|
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | 3 da'ira:
|
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
Sati na huɗu
| Rana 1 | 4 da'ira:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | Keke - 15 kcal - 1 lokaci a farkon. 4 da'ira:
Keke - 15 kcal - 1 lokaci a ƙarshen. |
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | Igiyar tsalle - tsalle 80 (ko tsalle 30 sau biyu) - 1 lokaci a farkon. 4 da'ira:
Igiyar tsalle - tsalle 100 (ko 30 sau biyu) - 1 lokaci a ƙarshen. |
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
