Hooyo Crossfit: Jimicsiga Uurka-Badbaadada

Qanacsan

• CrossFit inta lagu jiro uurka
• 1. Safka
• 2. Cadaadis riixitaan joogto ah ama sareeya
• 3. Duufbayaasha riixa
• 4. Lugaha dusha sare
• 5. Burburinta uurka-aaminka ah
• Qaadista

Haddii aad leedahay uur caafimaad qabta, jimicsiga jirku ma aha oo keliya ammaan, laakiin waa lagugula talinayaa.

Jimicsiga ayaa kaa caawin kara:

• yaree xanuunka dhabarka
• yaree bararka canqowga
• ka hortag miisaankaaga oo kordha
• kor u qaad niyadda iyo tamarta
• kugu hagaajin doonaa qaabka foosha iyo foosha

Waa inaad ka hubisaa dhakhtarkaaga kahor intaadan bilaabin barnaamij jimicsi. Haddii aad firfircoonayd ka hor uurka, firfircoonidaada sagaalka bilood ee soo socda waxay u badan tahay inay adiga uun ku anfacayso.

CrossFit inta lagu jiro uurka

Haddii aad rajeyneyso, guud ahaan waxaa lagugula talinayaa inaad hoos u dhigto xoojinta dhaqdhaqaaqa jirka. Sidoo kale waa inaad iska ilaalisaa:

• la xiriir isboortiga
• boodbood ballaaran ama boodbood
• layliyo halka ay dhici karto inay ku dhacdo

Marka ku saleysan shuruudahan, CrossFit ayaa soo baxday, sax?

Maaha! CrossFit waa jimicsi la qaadi karo, oo macnaheedu yahay inaad si fudud u yareyn karto xoojinta. Haddii aad horay u sameysay CrossFit ama waxqabadyo la mid ah, waxaa laga yaabaa inay fiicantahay inaad sii wado. Furaha ayaa ah inaad dhageysato jirkaaga. Waxa aad awood u leedahay inaad si badbaado leh u sameyso ayaa isbeddelaya laga bilaabo seddex biloodle illaa seddex biloodle. Laakiin waxaad awoodi doontaa inaad hesho dhaqdhaqaaqyo ama aad wax ka beddesho si ay ugu haboonaato dhammaan heerarka uurkaaga.

Shantaan jimicsi waa uur-badbaado iyo shahaado CrossFit. Ku dar iyaga nidaamkaaga jimicsiga toddobaadlaha ah si aad uga faa'iidaysato faa'iidooyinka.

1. Safka

Safka waa jimicsi aasaasi ah CrossFit. Sidoo kale waa uur-badbaado. Waa saameyn hoose, laakiin waxay u baahan tahay murqo xoog leh, adkeysi, iyo adkeysi wadnaha ah.

Qalabka loo baahan yahay: mashiinka doonta

Murqaha shaqeeyay: quadriceps, muruqyada muruqyada, gastrocnemius iyo soleus, lafdhabarta erector, obliques, rectus abdominus, serratus anterior, latissimus dorsi, rhomboids, trapezius, deltoids, biceps, triceps

1. Ku fadhiiso mashiinka oo hagaaji xargaha cagaha iyo qaabeynta iyadoo loo eegayo dhererkaaga iyo heerka awooddaada.
2. Gacanta ku qabso labada gacmood. Dhex fadhiiso dhabarkaaga oo toosan.
3. Markaad diyaar u tahay safka, ku bilow adigoo riixaya lugaha. Xarig miskaha ah si aad xoogaa dib ugu laabato si garbahaagu u dhaafaan miskahaaga. Gacmahaaga u jiido laabta.
4. Ku noqo si aad ugu bilowdo amarka dambe. Marka hore toos gacmahaaga, ka dibna miskahaaga horay u sii wad, ka dibna jilibka u laabo.
5. Dhaqdhaqaaqa oo dhan, ku hay cidhibtaada inay ku dhagaan baalalka cagaha.

Safka 400 illaa 500 mitir inta u dhexeysa layliyada kale ee hoos ku taxan, wadar ahaan 5 wareeg.

2. Cadaadis riixitaan joogto ah ama sareeya

Pushups waa mid ka mid ah laylisyada xoogga aasaasiga ah. Intii ay shaqeynayeen muruqyo badan, waxay si gaar ah u hagaajiyaan xoogga jirka sare. Haddii aad ku jirto qeybta labaad ama seddexaad, samee isla talaabooyinka hoose, laakiin kor u qaad adigoo gacmahaaga saaraya sanduuq ama keydka si aad u ilaaliso calooshaada.

Qalabka loo baahan yahay: sanduuq ama kursiga keydka (saddexda bilood iyo saddexaad)

Murqaha shaqeeyay: pectoralis waaweyn, anta deltoid, triceps

1. Ku bilow meel loox leh adiga oo gacmahaaga waxoogaa ka ballaaran marka loo eego ballaca garabka oo ay kala fog yihiin, cagahana wax yar isu soo dhowaanaya
2. Isku dheji xuduntaada, bilow inaad hoos u dhigto jirkaaga adigoo gacmahaaga laabanaya. Ku soo dhawow xusulladaada jidhka.
3. Hoos u dhig inta gacmahaagu ka gaadhayaan xagal 90-degree ah.
4. Qarxiyo dib ilaa aad ka gaarto booska bilowga.
5. Samee 5 nooc oo ah 12-15 reps.

3. Duufbayaasha riixa

Dhaqdhaqaaqa xoog ku tiirsanaanta wadnaha, riixriiyeyaashu waa hab dhakhso leh oo hufan oo looga shaqeeyo muruqyada jirka sare iyo hoose isla waqti isku mid ah.

Qalabka loo baahan yahay: dumbbells

Murqaha shaqeeyay: trapezius, deltoids, quadriceps, muruqyada, gluteus medius iyo maximus

1. Ka bilow cagahaaga oo waxoogaa ka ballaaran marka loo eego ballaca garabka oo kala fog. Ka dhig farahaaga xagal dibadda. Gacanta ku hay dumbbell gacan kasta adoo gacanta ku haysta, ka dibna gacmahaaga u laabo si culeysyadu ugu jiraan dhererka garabka oo calaacalaha ay u jeedinayaan.
2. Kadalooc, adoo cagahaaga ku beeray jilbahaaguna u foorarsanayo dibadda.
3. Bilow inaad ku laabato booska bilowga, adoo garbaha ka garaacaya garbaha.
4. Markaad ku soo noqoto booska bilowga, kor u qaad cidhibyada oo miskahaaga horay u sii wad. U adeegso xawaaraha kor si aad ugu riixdo dhabannada korka garbahaaga saxaafadda.
5. Ku dhammee gacmahaaga oo toos ah oo dhawaaqa gabi ahaanba dusha sare.
6. Ku billow inaad mar labaad kadalooto oo aad hoos u dhigtid garbaha garbahaaga. Waa inay garbahaaga gaaraan ka hor inta aysan lugahaagu ku dhicin meel is barbar socota.
7. Samee 5 nooc oo ah 12-15 reps.

4. Lugaha dusha sare

Qaybta kore waxay ka shaqeysaa jirkaaga hoose, laakiin sidoo kale waxay u baahan tahay xasillooni weyn oo weyn. Waxay tijaabisaa xooggaaga iyo dheelitirkaaga. Adeegso dawakh halkii aad ka baran lahayd barbell haddii aad ku cusub tahay CrossFit ama culeys-qaadis, ama isticmaal kaliya miisaanka jirkaaga haddii ay taasi tahay mid aad u daran.

Qalabka loo baahan yahay: dowel ama barbell

Murqaha shaqeeyay: quadriceps, muruqyada muruqyada, gluteus medius iyo maximus, erector spinae, rectus abdominis, obliques, trapezius, deltoids

1. Bilow inaad si toos ah u istaagto, cagaha waxyar ka ballaaran marka loo eego cabirka garabka oo kala fog.
2. Ku dhaji hoosta ama gogolka ballaca oo ka ballaaran bawdada ballaadhkeeda oo kala fog. Kordhi gacmaha si toos ah hoosta dusha sare ee diyaaradda hore.
3. Ku billow inaad fadhiisato, miskahaaga hoos u soo jiido adigoo miisaankaaga ku haayo cidhibtiina.
4. Iyada oo gacmaha wali la sii dheereynayo, sii hoosta tooska ah ee madaxa ama barbell si ula kac ah si aad ula socoto ciribtaada.
5. U jiifso xagga hoose oo is barbar socda (saddexda bilood ee ugu horreysa) iyo isbarbar dhigga (saddexda bilood iyo saddexaad).
6. Istaag kordhinta oo buuxda.
7. Samee 5 nooc oo ah 8-10 reps.

5. Burburinta uurka-aaminka ah

Burpees waa tallaabo aasaasi ah oo loo yaqaan 'CrossFit', laakiin qaabka dhaqameedku ma ahan mid amaan ah inta lagu jiro saddexda bilood ama labaad. Noocaan wax laga beddelay wuxuu wali helayaa garaaca garaaca wadnahaaga, laakiin jareer yar iyo boodbood.

Qalabka loo baahan yahay: gidaarka, kursiga dheer, ama sanduuqa

Murqaha shaqeeyay: quadriceps, gluteus medius iyo maximus, muruqyada, pectoralis, deltoids, triceps

1. Istaag dusha sare dushiisa iyadoo suulashaadu waxyar farta ku fiiqaan.
2. U daadasho fadhi, adoo culeyskaaga ku haya cidhibtiina. U oggolow jilbahaaga inay waxyar u foorarsadaan.
3. Dusha sare ee fadhiidka, ku riix riix dusha sare. Tani waa 1 rep.
4. Samee 5 nooc oo ah 10-12 reps.

Qaadista

Sameynta jimicsiga CrossFit inta lagu guda jiro uurka waxay noqon kartaa mid amaan ah oo wax ku ool ah, laakiin had iyo jeer la hadal dhakhtarkaaga kahor intaadan bilaabin jimicsi kasta. Helitaanka 30 daqiiqo oo jimicsi ah maalmaha oo dhan ama badankood waxay wax weyn u tari kartaa caafimaadkaaga. Jimicsigaan jimicsiga wuxuu siiyaa wadno iyo tababar xoog leh jimicsi wanaagsan oo uur leh, uur leh.