Omume Crossfit
6K 0 07.03.2017 (nke ikpeazụ edegharịrị: 31.03.2019)
Burpee bụ otu n'ime ihe omume CrossFit kachasị ewu ewu. Ọ dị oke ike ma enwere ike ịrụ ya na njikọ ndị ọzọ. Ọtụtụ mgbe ndị na-eme egwuregwu na-eme burpees yana jumps box. Ya mere, onye na-eme egwuregwu nwere ike ịrụ ọrụ ọ bụghị naanị ahụ, kamakwa akwara nke apata ụkwụ, akwara obi ụtọ, yana ụmụ ehi.
Ats Makatserchyk - stock.adobe.com
A na-emegharị mmegharị ọsọ ọsọ, ị nweghị ike izu ike n'etiti ugboro ugboro. Iji mee ka ịwụnye elu na igbe, ị ga-achọ ebe osisi pụrụ iche iji wụfee. Na-emekarị ịdị elu nke kabinet bụ 60 cm, mana ọ nwere ike ịbụ 50 ma ọ bụ 70 cm.
Usoro mmega
Burpee na-awụli elu n'elu ala na-achọ nkà pụrụ iche site n'aka onye na-eme egwuregwu. Ọtụtụ mgbe, mmega ahụ na-adị mfe maka ndị na-eme egwuregwu nwere ahụmịhe dị ukwuu na mgbatị ahụ. Ọ dị ezigbo mkpa ebe a ka ị rụọ ọrụ ngwa ngwa, mana n'otu oge ahụ ọ bụ teknụzụ ziri ezi ịme ihe niile gbasara ahụ. Usoro nke ịme burpee na ịwụ elu na okwute na-enye maka usoro ihe omume ndị a:
- Guzo n'ihu igbe ahụ n'ebe dịtụ anya. Mee mesiri ike na ịgha ụgha, tinye aka gị ubu obosara.
- Pụgharịa n'elu ala na ọsọ ọsọ.
- Si n'ala bilie, ka ị na-agbatị ikpere gị ntakịrị. Tinyeghachi aka gị, ma nọdụ ala.
- Kwaa ike n'ike, wụpụ gaa n'ihu. Gbatịa ogwe aka gị gaa na kabinet. Wụlio elu okwute ahụ, ma tụgharịa n'azụ.
- Were ọnọdụ ụgha ọzọ. Megharịa pedestal jump burpee.
Ọ bụrụ na ị nweghị ntụkwasị obi na ikike gị, mgbe ahụ ị nwere ike ịwụli elu maka mbido, mana ịlaghachi na ụdị mmega ahụ. Ọnụ ọgụgụ nke ikwughachi na-adabere na ọzụzụ gị na ahụmịhe gị.
Ogige ọzụzụ nke Crossfit
Anyị na-enye ọtụtụ ogige ọzụzụ maka ọzụzụ ọzụzụ, otu n'ime ihe ya bụ burpee na ịwụ elu na igbe.
| 7x7 | Ugboro asaa na-akwọ ụgbọ mmiri dumbbells na ọnọdụ ụgha 10 -20 n'arọ Oge 7 bench pịa 50-60 n'arọ 7 burpees na ima elu na igbe Ugboro asaa sumo deadlift 40-60 n'arọ Tụba bọl dị arọ ugboro asaa n’ala. Mezue usoro 7. |
| CF52 17072014 | 15 Oke Squats, 43kg 10 burpees na ima elu na igbe, 60 cm Ugboro 10 tụba bọl na elu 3 m, 9 n'arọ Ulldọpu sọks ruo n'ụlọ mmanya 15 ugboro. Mezue okirikiri 5. |
| CF52 20012014 | 12 burpees na ima elu na igbe, 60 cm Bọọlụ bọọlụ 21, 9 n'arọ 12 kpọgidere jerk, 43 n'arọ 500 m na-akwọ ụgbọ. Mee obere oge. |
