I-Crossfit: yini, izinzuzo nokulimala, ukuqeqeshwa kwesifunda nokuthi ungazilungiselela kanjani

Eminyakeni eyi-10 eyedlule emhlabeni womqondo wokuqina we-crossfit wawumusha futhi ungajwayelekile, kepha manje ukukhetha kwalesi siqondiso sezemidlalo sokuzivocavoca njalo akumangazi. Cishe zonke izikhungo zokuzivocavoca zinabaqeqeshi be-crossfit, imiqhudelwano ejwayelekile, futhi i-Intanethi igcwele amavidiyo anohlobo oluthile lokuzivocavoca olwenziwa ngendlela "yokuqhuma", futhi ehluke kakhulu ekunyakazeni kwe-Arsenal ejwayelekile yabakhi bomzimba nabaphakamisa izindwangu.

UCrossfit uzakhele ibutho elikhulu labalandeli abaqotho, noma kunjalo, ukunganaki nokugxekwa (kuvunyelwe hhayi) nabo abalahlekile. Kule ndatshana ukuzama "ukuhlunga" umqondo we-crossfit kulabo abanentshisekelo kulesi sihloko futhi abazicabangela lolu hlelo njengezinkomba ezizayo ekuqeqesheni.

Bona futhi:

• Amateki aphezulu kakhulu angama-20 amadoda afanelekile
• Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

Imininingwane ejwayelekile mayelana ne-crossfit

Crossfit (Isiphambano) - uhlelo lokuzivocavoca futhi ngasikhathi sinye umdlalo, inqubo esungulwe nguGreg Glassman. Yena, kanye nonkosikazi wakhe kanye nomsunguli wabambisene naye uLauren Genii, basungula inkampani eponymous, enamalungelo e-brand CrossFit. I-Crossfit i-eclectic enhle ngokwamaqoqo wokuzivocavoca umzimba. Ngaphezu kokuqanjwa kwama-crossfitters kuphela, faka izinto zokuqeqeshwa ngamandla, ukuphakamisa amandla, ukukhulisa izinsimbi, ukujima kanye ne-kettlebell.

Inhloso yesistimu imenyezelwa ekuthuthukisweni okuphelele kwemisipha ngokuthuthukisa amandla nokukhuthazela. Ngaphezu kwalokho, amandla kucatshangwa ukuthi aphindaphinda okukodwa noma okubili kusethi elinganiselwe yokuzivocavoca, njengamandla ezokuphepha, kanye "nokusebenza" - okungasetshenziswa ngumgijimi ezimweni ezahlukahlukene nasesikhathini eside. I-Crossfit ibuye ithuthukise ezinye izimfanelo zomzimba eziwusizo - ukudidiyela, ubugagu, ukuguquguquka, ukukhuthazela kohlelo lwezinhliziyo (kepha-ke lokhu kuhlotshaniswa nokugxekwa okuningi kwe-crossfit).

Lesi siyalo sijwayeleke kakhulu ekuhlanganiseni izinto, ngokungafani naleyo yemidlalo eyehlukile njengokuphakamisa izinsimbi, ukuphakamisa amandla, ukwakha umzimba. Ukusebenza ku-crossfit kuvame ukugcinwa ngababili noma ngamaqembu, kunikeze isisusa esengeziwe sokwenza ngcono umphumela.

Kubalulekile ukuqaphela ukuthi ukunyakaza kwe-crossfit kuthengisa kakhulu, ngokusebenzisa amalayisense kanye nezitifiketi, ukuqeqeshwa, njll. Kodwa-ke, isisekelo sokuqina kwamuva kubuye kube yiCommerce, ngokuvamile kuyisibonakaliso semidlalo yesimanjemanje, ngakho-ke i-crossfit ayihlukile kulokhu .

Izinzuzo ze-crossfit

Ngaphambi kokuqhubeka nokuchazwa kwezici zokuqeqeshwa kwe-crossfit, ake sichaze ukuthi yimiphi imiphumela emihle ye-crossfit:

1. Ukuthuthukiswa kwezimfanelo zokuzithandela nokuzinikela okuvela kumsubathi, ngoba ukuvivinya umzimba ku-crossfit kukhulu kakhulu. Ukuze kuphele uhlelo, umgijimi udinga ukuziqeqesha, anqobe ukungakhululeki okukhulu.
2. Ukuqeqeshwa ku-crossfit kuhluke kakhulu futhi ikuvumela ukuthi ujoyine lo mdlalo nganoma yiluphi uhlobo lomzimba - i-mesomorph, i-endomorph ne-ectomorph. Ngenkathi emikhakheni eminingi yokuncika kwamandla kudatha yezofuzo kukhulu kakhulu futhi imvamisa kuyisici esiyinhloko esinquma impumelelo (ukwakha umzimba, ukwakha umzimba, ukuphakamisa izinsimbi).
3. Ngenxa yokunhlobonhlobo kokuvivinya umzimba akuyona ukunamathela okuqinile kwempahla ethile nendawo yokuqeqeshwa: ukuqeqesha ekhaya, ejimini nasenkantolo yezemidlalo yangaphandle.
4. Ukuthuthukiswa komzimba kuvela okuhlukahlukene kakhulu, njengoba sekushiwo ngenhla. Kodwa-ke, ngenxa yesizathu esifanayo, noma ngamandla noma ngokuzivocavoca nge-aerobic ngeke kukwazi ukufeza imiphumela ephezulu. Kepha akulungile ukucabanga ukuthi ukungabikho kwe-crossfit, nesici sayo esithile.
5. Ngenxa yokusetshenziswa okuphezulu kwamakhalori ekuqeqesheni, i-crossfit iyasiza ulahlekelwa isisindo masinyane bese uthola isibalo sokunciphisa.
6. I-Crossfit isiyonke yethula umuntu ngendlela yokuphila enempilo futhi aphoqeleke ukuba ayeke imikhuba eyingozi njengokusebenzisa kabi utshwala, Ukubhema, njll.
7. Uhlelo lokuqeqeshwa ngokuhlanganyela luthuthukisa ukulungiswa komphakathi, lwandisa uhla lokuqeqeshwa kwezokuxhumana lunezela inkuthazo yokufeza inhloso.
8. I-Crossfit yethula ngasikhathi sinye ukubhekana neminye imidlalo ehlobene: ukuqina komzimba, ukukhuphula izinsimbi, ukugijima ngejubane, ukuphakamisa izinsimbi, ezemidlalo, njll. Kungenzeka, i-kettlebell yaseRussia igxilile kakhulu eNtshonalanga, ikakhulu ngenxa yokuwela nokuma okushintshile kancane kepha ingqikithi yahlala injalo.

Kuyasiza ukuthuthukisa i-crossfit

I-Crossfit athletic ithuthukise lezi zimfanelo ezilandelayo:

• Amandla emisipha, futhi ngaphansi kwamandla lapha kubhekiselwa kuzinguqulo ezimbili: amandla "okuhlwitha" amandla (kuma-plyometrics naku-weightlifting exercises) futhi “Ukukhuthazela ngamandla” (ukuzivocavoca okunesisindo, njll). Amandla ekubonakalisweni kwawo okuphezulu kakhulu, njengakwi-powerlifting, crossfit hhayi iqala.
• Ngokulinganisela (ngokulingene kakhulu!) I-crossfit inyusa ivolumu yemisipha: lo mphumela uyabonakala kubaqalayo njengoba bethuthuka kwezemidlalo, kepha-ke, ukukhula kwemisipha okunjengokwakha umzimba kuma-crossfitters akubonwanga.
• Ukukhuthazela nempilo yonke yemisipha.
• Ukukhuthazelela kwesistimu yenhliziyo nemithambo yegazi (lesi sici sibangela ukugxekwa okukhulu ngenxa yokucabanga ngengozi yemithwalo enjalo, njengakwi-crossfit, yenhliziyo).
• Ijubane emjahweni, futhi ekunyakazeni, nasekuqineni, ngokunemba, ekuxhumaneni komsebenzi wamaqembu emisipha ehlukene phakathi kwawo.
• I-Crossfit ingabalungiselela ngokwengqondo abagijimi ukuhlanganyela ezemidlalo - ingxenye yoqeqesho yenzeka ngokubambisana nabanye abaqeqeshwayo eqenjini.

Ukulimaza nokuphikisana kwe-crossfit

Isikhalazo esidume kakhulu futhi esivamile mayelana ne-crossfit - zisebenza ekuqeqeshweni kwenhliziyo kule nqubo. Abasubathi abaningi abadumile bawela kancane ngokuthula (ngakho-ke, ngokwesibonelo, iphikisana ngokuphelele ne-crossfit eyaziwa kakhulu yezemidlalo uSergey Badyuk). Kukholakala ukuthi i-myocardium ayikwazi ukumelana nokuqeqeshwa okunjalo kanye ne-crossfitters ingozi enkulu kakhulu yokuhlaselwa yisifo senhliziyo. Ngakho-ke, abantu abanezinkinga ezithile zenhliziyo i-crossfit bayaphikiswa.

I-Crossfit ivame ukugxekwa ngenxa yokulimala, kepha indlela elungile kanye nokunamathela enqubeni yokuzivocavoca akufanele kube yinkinga. Yize kunjalo, ngaphansi kwemithwalo emikhulu, ingozi yokulimala ihlala iphakeme njalo. Futhi esimweni lapho ukuqeqeshwa kuhambisana nesiqubulo esithi "sebenzela ukwehluleka, thatha izinhlungu, kepha phinda" (okuyiyona empeleni elawula ukuwela phakathi), kulula kakhulu ukwehluleka ukulawula bese ukhohlwa inqubo efanele.

Elinye icala lendabuko le-crossfit - ingozi enkulu yokuthola isifo i-rabdomioliza ethile futhi engemnandi. Lesi sifo siba nomonakalo emisipheni yamathambo siholela ezinkingeni zezinso, kuze kufike ekuhlulekeni okukhulu kwezinso. Ngicabanga ukuthi yini abanikazi bomkhiqizo abangayiphiki le ngozi futhi bayiphatha ngohlobo lwamahlaya "amnyama". Kuze kube manje ilungile ngombono wobungcweti, kunzima ukusho. “Yebo, i-crossfit ingakubulala, - kusho uMdali we-crossfit Glassman. - Bengihlala ngithembekile njalo ”.

Ukuze ivumelane Amazing in crossfit

I-Crossfit iyahlukahluka futhi ilungele cishe bonke abantu abangenazo izinkinga zempilo (ikakhulukazi uhlelo lwezinhliziyo). I-Crossfit ingahlanganyela abesilisa nabesifazane, abantu asebekhulile nentsha ezinhlelweni eziklanyelwe ngokukhethekile.

E-US, Canada nakwamanye amazwe aseNtshonalanga i-crossfit isetshenziswa ekulungiseleleni amanye amabutho akhethekile, abacimi bomlilo, amaphoyisa. Ithusi lamasosha ngokusobala likhangwe yizinhlobonhlobo zokulungiselela iziphambano. Ezinye izinto ze-crossfit (futhi, e-United States naseCanada) zifakiwe kwikharikhulamu yemfundo yomzimba yamanyuvesi kanye namakolishi (kanye nokuzivocavoca okuthile okuvela ku-Arsenal ye-powerlifters kanye nabakhi bomzimba).

Funda kabanzi nge-TABATA: inguqulo "yasekhaya" ye-crossfit

I-Crossfit yokwehlisa isisindo

Ukuqeqeshwa kwe-crossfit kukhulu kakhulu, ikhefu phakathi kokuzivocavoca lincane noma alikho, kuyilapho ingxenye enkulu yokuqeqeshwa kube ukuvivinya umzimba nge-aerobic. Lokhu kuholela eqinisweni lokuthi ngesikhathi sokuqeqeshwa i-crossfit ishiswa inani elikhulu lama-calories. Umzimba womsubathi uba mncane, wehlise iphesenti lamafutha omzimba.

Ngakho-ke, ukuqeqeshwa okunqamulelayo kuhlangene nokondleka okufanele kusebenza kakhulu ekususeni isisindo esiningi namafutha avuthayo. Kunezinhlelo zokuqeqesha ezenzelwe ngqo ukugxila ekwehliseni isisindo.

Kungenzeka ukwenza abaqalayo be-crossfit

Kungenzeka, inqobo nje uma kunikezwa ukukhetha okulungile kokuvivinya umzimba nokwenyuka kancane, okushelelezi kwevolumu nobunzima bokuqeqeshwa. Oqalayo kufanele aqale amakilasi abo ngokuzivocavoca okulula, hhayi ukusebenzisa kabi imishini yezemidlalo nokuhamba kwabo ku-crossfit kumane nje kukhulu futhi baqala ukwenza konke ngasikhathi sinye kuyimidlalo engenakwenzeka umphumela uzoba zero. Ukwanda kancane kancane kwemithwalo kanye nokuthuthukiswa okufanayo ngezigaba kobuchwepheshe obusha - okuyisihluthulelo senqubekela phambili ephumelelayo ekuphambaneni kwabaqalayo.

Ukukhethwa kokuzivocavoca kohlelo lokuqala lokuqeqesha kufanele kuhlangane nesimo somuntu omusha - akusizi ngalutho ukufaka ohlelweni isethi yokudonsa-i-UPS okuyishumi nanhlanu, uma umuntu engakwazi ukubamba. Futhi-ke, qala ukuzivocavoca kufanele kube ngaphansi kokuholwa ngumqeqeshi ofanelekayo.

Ukuqeqeshwa kwe-crossfit

Ukuzivocavoca ku-crossfit "isiyingi", okusho ukulandelana kwenze izivivinyo eziningi ngaphandle kwekhefu noma ngama-khefu amancane phakathi kwazo. Isikhathi sokuqeqesha ngokuvamile siqukethe "imibuthano" eminingana.

Yikuphi ukusebenzisa i-crossfit kufaka phakathi

• Ukuzivocavoca umzimba. Ukuzivocavoca kuyisigaba esibaluleke kakhulu ekuyalweni, kanye neminye imidlalo ehlobene. Udinga ukulungisa imisipha yamathambo, imisipha, ne-CNS, ebaluleke kakhulu kwi-crossfit, uhlelo lwezinhliziyo zomsebenzi ozayo. Isetshenziselwa ukufudumala ukugijima, ukunweba, ukufudumeza amalunga ngamanye, ukunyakaza kwe-jerk okunesisindo esincane (isibonelo, i-fretboard engenalutho), njll.
• Ukuzivocavoca umzimba ngokuyinhloko i-aerobic ngokwemvelo, ngento encane yokukhuthazela kwamandla (i-metabolic): ukugijima, ukugwedla esitimeleni, intambo eyeqayo. Umgomo ngokuyinhloko ukuthuthukisa ukukhuthazela kwezinhlelo zokuphefumula nezenhliziyo.
• Ukuzivocavoca ngesisindo somzimba wakhe, ukuthuthukisa lobubhalo, ukudidiyela (ngisho nekhono "lokudla ifa" lomzimba wakhe), kanye "nokuhlwitha" amandla amakhulu. Ngokuvamile, leli qembu lokuzivocavoca lingabizwa nge- “gymnastic”. Lokhu kufaka phakathi izinhlobo ezahlukahlukene zokudonsa-UPS (kubha, amasongo), krestianskie "burpees", i-Push-UPS (phansi, emabhaveni, njll.), ukugxuma ebhokisini, ukukhuphuka intambo, ukuzivocavoca umzimba okuhlukahlukene kubha (izinyawo zethreyi, “indawo yokuphehla ugesi”), isikwele ngomlenze owodwa (“ivolovolo”) nokunye okufanayo ukuzivocavoca umzimba.
• Different ukuzivocavoca ngezisindo - i-barbell, i-dumbbells, imithi amabhola, i-sandbaai, i-sledgehammer ne-kettlebells (i-kettlebell crossfit ishintshe isibambo). Lapha kugcizelelwa amandla hhayi ubukhulu, ngendlela yayo "emsulwa", futhi futhi, amandla asheshayo wejubane nokuqina kwamandla. Faka isicelo sokuzivocavoca okujwayelekile okuvela ku-Arsenal yabantu abaphakamisa izinsimbi nabakhi bomzimba: izinhlobo ezahlukene zezikwele, imishini yasebhentshini, ukufelwa. Leyo nje yindlela yokwenziwa kwalezinhlangano ku-crossfit yehluke kakhulu - zenziwa ngesisindo esincane ngesitayela se- "jerk". Kufaka nokuhlukahluka okuhlukile kutimu yokuphakamisa izinsimbi ama-Olimpiki: amajezi, ukuthuthumela, ukuthatha ibha esifubeni njll. Ngaphezu kwalokho, kukhona futhi okuningi ukuzivocavoca ngezinsimbi, ukukhipha amathayi asindayo, ukuphakamisa izikhwama, “ukuhamba komlimi”.

Izimiso eziyisisekelo zokuqeqeshwa ku-crossfit

Indlela ye-crossfit iyinkimbinkimbi impela, isukela kokukhethekile kwesiyalo, okubandakanya izinto zemidlalo eyahlukene ehlukahlukene. Kuvela ukuthi engxenyeni eyinkimbinkimbi yezobuchwepheshe yohlelo lokunikezwa kwezitifiketi kanye nelayisense, ejwayelekile ku-crossfit, kufanelekile. Njengoba engenamakhono, engaqeqeshiwe, umqeqeshi uyakwazi ukuletha ingozi empilweni yabafundi abasebenza kahle.

Kungenzeka ukwaba imigomo elandelayo yokuqeqeshwa ku-crossfit:

1. Isimiso sokungena kancane kancane endaweni yemithwalo emikhulu: ukukhuthazela nokubonakaliswa okuhlukahlukene kwamandla kudinga isikhathi sokuthuthuka kwawo. Ukuqonda okuyisisekelo kusho ukuthi ukwanda kwemithwalo yokuqeqesha kufanele kube bushelelezi.
2. Isimiso sokuqhubeka: noma iyiphi ikhwalithi yezemidlalo engaqeqeshiwe, sebenzela kuyo kufanele yenziwe ngokuqhubekayo isikhathi eside ngokwanele. Kungaleso sikhathi kuphela lapho umphumela “uzolungisa” ezingeni elithile “elincane”. Qeqesha lawo mandla, lezo zikhathi ezimfushane zokukhuthazela ezinamakhefu amade phakathi azizuzisi - yonke inqubekela phambili eyenziwe ukuxazulula ngaleli khefu futhi umsebenzi kuzofanele uqale ekuqaleni.
3. Isimiso sokwehluka: okukhethekile kwe-crossfit ukwenqatshwa kokukhethekile, ngesikhathi sokuqeqeshwa, kwenziwa izivivinyo ezahlukahlukene. Emaqenjini ehlukene emisipha futhi athuthukise amakhono wezemidlalo ahlukahlukene. Lo mbono, kunjalo, awunakwenzeka ukuletha kokungenangqondo, ukwenza ngokweqile - kucishe kufane nokungenzi lutho.
4. Umgomo wokushintshanisa ivolumu nokuqina kwemithwalo: kufanele kube nokwehluka ekwakhiweni kwenqubo yoqeqesho. Izikhathi ezinomthwalo omkhulu nokuqina okuphansi zidinga ukushintshwa ngamakilasi amancane kakhulu futhi aqine ngokwengeziwe, futhi ngokufanayo.
5. Umgomo wokuthi "umthwalo olingana nokululama": ukuthola imiphumela eminingi yezemidlalo nesikhathi sokululama ngemuva kokuqeqeshwa akubalulekile kangako kunokuzivocavoca uqobo. Ukunxeshezelwa ngokweqile kwemisipha kwenzeka ngesikhathi sokululama. Awukwazi ukuqeqesha i-crossfit kaningi kathathu ngesonto.

Ungakulungiselela kanjani ukusebenzisa ku-crossfit

Ngakho-ke unqume ukwenza i-crossfit. Uqala kuphi ngempela?

• Ithiphu 1: hlola ukuhlolwa kwezokwelapha, qiniseka ukuthi awunakho ukuphikisana nokwenza i-crossfit. Into esemqoka - impilo yohlelo lwe-cardiovascular, crossfitter le "zone ingozi". Leli phuzu livame ukunganakwa, kepha sincoma kakhulu ukuvakashela udokotela, noma ngabe unakho “Angikaze ngigule, futhi ngiwumqemane ngokuphelele”.
• Ithiphu 2: Tune ngokwengqondo. Okwe-crossfit ngokuqeqeshwa kwakhe okuyindilinga okuqinile, okuvame ukudinga ukunqoba ukungaphatheki kahle komzimba, isisusa esibaluleke kakhulu. Zibuze ukuthi ngabe udinga i-crossfit? Ngoba ukwehlisa isisindo somzimba nokuthola ukwakheka kungaba yindlela emnene.
• Ithiphu 3: I-Crossfit uhlelo lokuqeqesha oluyinkimbinkimbi. Zitholele umqeqeshi ofanelekayo ukuze ungalimali. Vakashela isifundo sesilingo ngaphambi kokujoyina iqembu. Ngingahlola nomqeqeshi njengoba ezwe ngomphumela we-crossfit.
• Ithiphu 4: Lungisa umzimba wakho. Uma ukude nezemidlalo noma uthathe ikhefu elide ekilasini, ungazilungiselela i-crossfit ekhaya. Ngezansi kunezivivinyo ezizokuvumela ukuthi uvumelane nokuqeqeshwa okunamandla.

Ukuzivocavoca ukulungiselela i-crossfit yabaqalayo

Sikunikeza ukukhetha kokuvivinya umzimba ukuthuthukisa ukukhuthazela namandla okulungiselela i-crossfit. Lezi zivivinyo zabaqalayo zizokusiza ukuthi ulungiselele imisipha yakho nohlelo lwe-cardiovascular to imithwalo esindayo. Ngayinye yalezi zivivinyo kungaba nzima kakhulu, uma ukwandisa isivinini, inani lokuphindaphinda noma isisindo sama-dumbbells. Ngaphambi kokuzivocavoca qiniseka ukwenza ukujima.

Yenza ngokungaguquguquki usebenzise inombolo ethile yokuphindaphinda. Ungaphinda le sethi yokuzivocavoca imizuliswano engu-2-3 uma unamandla. Ungahlala ukhulisa noma wehlise inani lokuphindaphindwa kwemizwa yabo.

1. Ukugxuma ngokuzalanisa izandla nezinyawo: Ama-reps angama-30

2. Push-UPS emadolweni: 10 ukuphindaphinda

3.Izikwele (ezinama-dumbbell noma cha): Ama-reps angama-30

4. Thinta amahlombe epulangweUkuphindaphinda okungu-15 (ohlangothini ngalunye)

5. Ukubulawa kwabantu: Ama-reps angama-15

6. Ukugijima ngomlenze ongezansi we-zahlest: Ama-reps angama-25 (ohlangothini ngalunye)

7. Amaleji (anama-dumbbells noma angenawo): Ama-reps angama-20 (ohlangothini ngalunye)

8. Ibhentshi ehlombe: Ama-reps angama-20

9. IBurpee (inketho elula): Ama-reps angama-15

Ukuzivocavoca ukulungiselela i-crossfit kuthuthukile

Yenza ngokungaguquguquki usebenzise inombolo ethile yokuphindaphinda. Ungaphinda le sethi yokuzivocavoca imizuliswano engu-2-3 uma unamandla. Ungahlala ukhulisa noma wehlise inani lokuphindaphindwa kwemizwa yabo.

1. Ukugxuma nokuphakamisa imilenze ngama-dumbbells: Ama-reps angama-30

2. I-Push-UPS: I-15-20 reps

3. Izikwele ezinezimpondo ziphume: Ama-reps angama-25

4.Thola ama-dumbbells emthambekeniAbaphindi abangu-25

5. IBurpee ngaphandle kwe-Push-UPS: 15 ukuphindaphinda

6. Amaphaphu okuhamba (nge-dumbbells noma ngaphandle kwawo): 20 ukuphindaphinda ohlangothini ngalunye

7. Ibhentshi lokucindezela isifuba: Ama-reps angama-30

8. Ukugijima nokuphakamisa amadolo aphakemeAma-reps ayi-25 ohlangothini ngalunye

9. Ukudonsa ipulangwe ledolo: 15 ukuphindaphinda ohlangothini ngalunye

Yini enye ebalulekile ukwazi nge-crossfit

Ukwakheka kokuzivocavoca ku-crossfit udinga ukukugwema, uma kungenzeka, ukuphindeka kwengcindezi eqenjini elifanayo lemisipha phakathi nxazonke (noma okungenani enye indlela). Ngaphandle kwalokho, iqembu le-lactic acid le- “zakislenna” ngeke livumele ukudlulela ekuvivinyweni nasekujikelezeni okulandelayo. Ukunamathela kulesi simiso kulula uma ushintsha izivivinyo ngokwesiqondiso sazo:

• iphusha futhi icindezele
• ukunyakaza okuhlukahlukene kokudonsa
• ukuzivocavoca kwemisipha yomlenze - ama-squats ahlukene namaphaphu
• izivivinyo ze-aerobic ne-cardio - ukugijima, ukugxuma

Izinhlobo zokuqeqeshwa ku-crossfit

Izinhlelo zokuqeqesha ku-crossfit kunezinhlobonhlobo eziningi futhi ukuqukethe incazelo yazo zonke izinketho ku-athikili eyodwa akunakwenzeka. Kodwa-ke, kungenzeka ukuhlukanisa amaqembu amakhulu amathathu ezinhlelo zokuqeqesha, ahluke ngokomqondo:

1. Ukuqeqeshelwa ijubane

Kulokuzivocavoca udinga ukwenza inombolo esethiwe yama-reps kanye nama-laps ngejubane. Isibonelo, kumjikelezo owodwa kuhlanganisa: ama-Push ama-UPS angama-20, ama-zaprygivayem ayi-15 onqenqemeni lomgwaqo, ama-30 acindezela induku ukujikisa okungama-30 nge-kettlebells. Unikezwe umsebenzi wokwenza i-8 yale mibuthano. Umsebenzi wakho ukwenza inani elishiwo lamathanga ngokushesha okukhulu.

Umphumela wokuzivocavoca okunjalo ngu isikhathi. Lolu hlobo lokuqeqeshwa kwe-crossfit lubizwa nangokuthi i-AFAP (as ngokushesha ngangokunokwenzeka).

2. Ukuqeqeshwa kwinani lamarounds

Kulesi sivivinyo udinga ukwenza imibuthano eminingi ngangokunokwenzeka ngesikhathi esabiwe. Isibonelo, ukuqeqeshwa kunikezwa imizuzu engama-20. Umbuthano owodwa ufaka: ama-squats angama-20 agxuma ngokulandela ukuzamazama kwezisindo ezingama-20, ama-20 aphonsa amabhola emithi phezulu, ama-push-UPS ayi-10. Umsebenzi wakho ukwenza imizuliswano eminingi kangako emizuzwini engu-20 oyinikiwe.

Umphumela walolu hlelo uzoba yinombolo yemibuthano. Lolu hlobo lokuqeqeshwa ku-crossfit lubizwa nangokuthi i-AMRAP (imijikelezo eminingi ngangokunokwenzeka).

3. Ukuqeqeshwa ngesikhathi

Lolu hlobo lubandakanya ukuhlukanisa ukuzivocavoca ngezikhathi ezithile zomsebenzi nokuphumula. Isibonelo, imizuzwana engu-45 iyasebenza, kuphumula imizuzwana engu-15, bese wenza lo msebenzi olandelayo. Noma umsebenzi weminithi elingu-1, ukuphumula kweminithi elilodwa. Ubukhulu bezikhawu zomsebenzi nokuphumula kukhethwa ngokuya ngokuqina kokuvivinya umzimba nezinga lokuqeqeshwa leqembu.

Kulokuzivocavoca udinga ukubamba ukuphindaphinda okuningi ngesikhathi esilinganiselwe. Isibonelo, udinga imizuzwana engama-30 ukwenza inani eliphakeme lama-burpees. Okokuqala, kungaba ama-4-5 reps, kepha ukukhulisa ukukhuthazela kungukubaluleka kwesikhathi esithile kuzokwenyuka.

Amathiphu wabaqalayo be-crossfit

1. Landela umbuso. Imiphumela ayitholakali ku-crossfit kuphela, kepha nakwezemidlalo ngokujwayelekile, ngaphezu kokuqeqeshwa nokondleka kuncike endleleni yokuphila ejwayelekile. Kubalulekile “ukuzibandakanya” nemikhuba eyingozi efana nokubhema, ungasebenzisi kabi imicimbi yasebusuku ngotshwala obuningi, njll. Ukulala - ukungalali isikhathi eside kunciphisa uketshezi lwe-testosterone.
2. Gcina a idayari yokuziqeqeshalapho ungavivinya khona umzimba, inani lokuphindaphinda, ukuzwa ngaphambi nangemva kokuzivocavoca, njll. Zilinganise njalo futhi wenze izilinganiso eziyisisekelo ze-anthropometric: umuntu oqeqeshwayo onamathrekhi angenayo inzalo angalandela ushintsho lwesimo somzimba wakhe.
3. Ekwakheni uhlelo lokuqeqeshwa lapho uqala nge-crossfit, kufanele ucabangele umlando wayo wezemidlalo wangaphambilini (noma ukungabikho kwayo). Kunengqondo ukucabanga ukuthi amandla "endawo ebuthakathaka" kungaba ukuzivocavoca umzimba, futhi umgijimi webanga elide - ukuqeqeshwa kwamandla (ikakhulukazi umzimba ongaphezulu). Nabu “ubuthakathaka” futhi udinga ukudonsa esikhathini sokuqala sokuqeqeshwa.
4. Ungalokothi akufanele singakunaki ukufudumala nokuphepha ukuqeqeshwa. Abantu abaningi balimele ngenxa yokuthi izinto ezingatheni zinganakiwe.
5. Ukuzivocavoca okuningana - ikakhulukazi e-Arsenal yokuphakamisa izinsimbi (ukuhlwitha nokuhlanzeka nokujikijela) empeleni kuyinkimbinkimbi kwezobuchwepheshe. Akunasidingo sokutshala isikhathi sokufunda inqubo efanele.
6. Inqubekela phambili esheshayo ngokumangazayo emavikini ambalwa okuqala okuqeqeshwa, ngokuhamba kwesikhathi izokwehla, njengoba kunjalo "nentuthuko yezinzwa". Lesi sici sokuqeqeshwa esidingekayo ukuze siqondwe futhi silungiselelwe ngokwengqondo.
7. I-Power crossfitter ingahluka kancane ekudleni kwamabutho okuphepha. Yidla ngokulungile (ngaphezulu kulokhu ngezansi).
8. Funda ukuthi kanjani ukukhuthazelela ukungakhululeki ngokomzimba ngesikhathi sokuvivinya umzimba. Ukugwema ukungaphatheki kahle, uzokuthoba kancane intuthuko yakho (kunjalo, konke okudingayo ukwazi isilinganiso).
9. Ngesikhathi esifudumele sonyaka ungakunaki ukuzivocavoca emoyeni omusha. Lokhu kuzoletha ukuhlukahluka ekuqeqesheni futhi "kukhululeke" ukucabanga.
10. Abaqalayo akufanele abambe iqhaza ku- "Amateur". Lalela izincomo zabafundisi abanolwazi abafunda njalo izincwadi ku-crossfit, qhathanisa izindlela, futhi uhlaziye.

Ukudla lapho wenza i-crossfit

Ukusebenza ku-crossfit kubonakala ngokusetshenziswa kakhulu kwamandla isikhathi esifushane. Engxenyeni ethile yabaphambanisi ihluke kancane kokudla okunomsoco ekwakheni umzimba.

Kukholakala ukuthi amandla we-crossfitter ahlukaniswe ngama-protein-fats-carbs kufanele ahluke ngobuningi obunikezwe kumakhalori womzimba amaphesenti alandelayo:

• Amaprotheni - 30%;
• Ama-carbohydrate - 40%;
• Amafutha we-Monounsaturated - 30%.

Ngaphezu kokudla okuyinhloko emini, kuhlobene nokuqeqeshwa kuyalulekwa ukulandela le ndlela yokudla elandelayo:

• Kuyadingeka ekudleni kabili ngaphambi kokuzivocavoca umzimba: ngamahora okuqala ama-2-4, okwesibili ngamahora angu-1-2 ngaphambi kokuqeqeshwa. "Ukuluma" kwesibili kulula, ikakhulukazi ngenxa yama-carbohydrate "asheshayo", agcwalisa izitolo ze-glycogen ngokushesha ngaphambi kokuqeqeshwa. Ukwenza i-crossfit ekuseni esiswini esingenalutho akuyona.
• Ukudla “okuphelele” okunamandla: ngokushesha ngemuva kokuzivocavoca umzimba, ungabamba iqhaza kwezokudla kwezemidlalo (i-whey protein noma i-gainer), okuzobuyisa ukulahleka koketshezi lomzimba futhi kusize ukubuyisa izitolo ze-glycogen; ngemuva kwamahora ambalwa emva kokuqeqeshwa ukudla ngokuqinile.

Abaningi abaqhuba lo mdlalo abasekeli be-paleodiet okuthiwa: ingqikithi yayo iwukudla njengabantu basendulo ngenkathi ye-Paleolithic, okungukuthi ukudla inyama, inhlanzi, imifino emisha nezithelo, amantongomane. Ngakho-ke, ngaphandle kwemikhiqizo yobisi ehlukene kanye nokudla okunokuqukethwe okuphezulu kukasawoti noshukela, kanye "nenjabulo" yokupheka - inyama, ukudla okuthosiwe okunamafutha, njll. kukholelwa ukuthi i-paleodiet "ingokwemvelo" futhi ilungele abantu. Iyiphi indlela efanelekile ukusho ukuthi, umsubathi kuzodingeka anqume izimiso zokudla ezifanele kakhulu kuye.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Amaphutha ajwayelekile kakhulu ekuqeqesheni i-crossfit

1. Abaqalayo bazama ukufeza konke ngasikhathi sinye, bengayinaki imithetho yemvelo yokwakheka komzimba kanye nendlela yokuqeqeshwa. Lokhu kusobala ukuthi akunangqondo - inqubekela phambili kwezemidlalo kancane kancane.
2. Isifiso sokuphishekela inani elisemthethweni lokuphindwaphindwa (nesikhathi esisemthethweni) ngibala ukuthi ngiphindaphinda kabi - uNeposedy kuma-squats, burpee ngaphandle kokuphindaphinda ukuphindaphinda okuyingxenye ku-pull-UPS, njll.
3. Ukuziba ukulimala ngokulandela imiphumela yezemidlalo. Uma ukulimala kwenzekile - udinga ukuphulukiswa futhi ululame, ukuqeqeshwa ngokugcwele kulezi zimo akwamukelekile.
4. Ukulinganiswa kabusha koqeqesho ukuze kujabulise izivivinyo ezinjalo, ngokunganakwa okufanele kokungafani noma kuvela kabi.
5. Ukuntuleka okuphelele kokuxega isikhathi eside kakhulu - kuyindlela yokupheka ngokweqile nezifo zenhliziyo.

Yini enye enconyelwe ukufundelwa i-crossfit:

• Konke mayelana nokuzivocavoca nge-burpee: ukuzivocavoca okuyinhloko kwe-crossfitter
• Konke mayelana ne-Push UPS nokucindezela i-UPS kuwo wonke amazinga
• Konke mayelana nokudonsa-i-UPS: ungakufunda kanjani ukukubamba