Yiyiphi i-crossfit-inkqubo efanelekileyo yoqeqesho yabasetyhini

Kukho imimandla emininzi esetyenziselwa iinjongo ezahlukeneyo: ukulahleka kwesisindo, ukwanda kwamandla, uphuhliso lwe-corset kunye nokunye okunjalo. I-crossfit ithandwa kakhulu, enokuyenza kwiholo kunye nasekhaya, into ephambili kukuqwalasela yonke imigaqo kunye neempawu zoqeqesho.

Crossfit - yintoni na?

Ukunyakaza kwezemidlalo, ngokusekelwe kukuphuhliswa komzimba womzimba, kuthiwa yi-crossfit (CrossFit). Umsunguli wayo nguGreg Glassman, owayengumqeqeshi wezemidlalo. Ukuze uqonde ukuba yiyiphi into efanelekileyo kumabhinqa, kubalulekile ukuba uqaphele ukuba uqeqesho olunjalo luquka izinto zokwenza isisindo somzimba, ukwakha umzimba, ukuqina komzimba, ukuxhobisa amandla, ukugcoba kunye nokunyusa umzimba. Ukuziqhelanisa kwesi sihlomelo kuyahlukana ngamaqela amaninzi, okujoliswe kubantu abanezifundo ezahlukeneyo.

I-crossfit - i-pros and cons

Ukuthandwa kwentshukumo yezemidlalo eyenziwa kubangelwa kubukho beenzuzo ezininzi.

1. Unceda ukuqeqesha intliziyo, ukwandisa ukunyamezela komzimba kunye nokuphucula imetabolism .
2. Ngokuqeqesha rhoqo, unokuhlakulela ukuguquguquka nokulungelelaniswa komzimba, ukwandisa amandla kunye nobukhulu bomzimba.
3. Iintlobo zokuhamba ngokuthe ngqo zihambelana nento yokuba umntu ukhula ngendlela eyahlukeneyo aze abe "uhlobo lomkhosi".
4. Iintlawulo ziquka ukuhlukahluka koqeqesho, ngoko kufuneka ungakhathazeki.

Ukufumanisa ukuba yiyiphi i-crossfit, kubalulekile ukuqwalasela ukungaphumeleli kwesi sikhokelo. Ngexesha loqeqesho, inkqubo ye-cardiovascular is loaded. I-Crossfit iyisikhokelo esibuhlungu, ngoko kubaluleke kakhulu ukugcina ubuchule bokuzivocavoca. Ubuninzi behlabathi bangela ukuba omnye umntu aphuculwe - umdlali wezemidlalo akakwazi ukuhamba phambili kwiziko lekhonkrithi. Ngako oko, abo bafuna ukwazi ukuba i-crossfit okanye i-bodybuilding engcono kufuneka ithathe ingqalelo kwiinjongo kwaye ukuba ufuna ukuphambanisa ngokugqithiseleyo imisipha, ngoko ke ukhetho lwesibini lungcono.

Yintoni ephuhliswayo?

Ingcamango yokuqeqesha ibonisa ukuphuhliswa kanzima komzimba wonke, ngoko banokuphucula iziganeko ezahlukahlukeneyo.

1. Uqeqesho oluqhelekileyo lunceda ukwandisa amandla, amandla, ukuchaneka kunye nokulinganisela.
2. Kuluhlu, olubhekiselele kulowo owenzela i-crossfit, lubandakanya ukuphuhliswa kokuguquguquka , ulungelelaniso, isivinini kunye namandla. Ngenxa yoko, kuba lula kumdlali ukuba ajongane neminye imithwalo.
3. Kufuneka kuthethwe ngempembelelo emihle kwimeko yesimo senhliziyo kunye nesifo sokuphefumula.

Crossfit - Motivation

Ukuze imidlalo ibe yimnandi, kwaye kwakungekho umnqweno wokuyeka yonke into, injongo efanelekileyo ibaluleke kakhulu. Abantu abaninzi banqabile kwaye bayeka ukwenza imidibaniso ye-cross-media, kuba rhoqo iinkqubo zivivinywa ngokwenene, ngoko kubalulekile ukufumana izizathu. Abaqalayo abaninzi baqala ukuqeqesha ukulungiselela umzimba ngaphambi kokuba benze imidlalo yezemidlalo. Iinjongo ze-crossfit zingafani, umzekelo, abafazi bayayikhetha ukuba ilahlekelwe ngokukhawuleza, kunye namadoda ukuphucula ukukhululeka komzimba wabo.

Inkqubo yoqeqesho lwe-Crossfit

Nawuphi na ulwalathiso lwezemidlalo unemigaqo nemigaqo yayo, ekufuneka ithathelwe ingqalelo. Ukuba kunokwenzeka, iiseshoni zokuqala zicetyiswa ukuba zihlolwe ngumqeqeshi, oya kukunceda ukhethe ukusetyenziswa okufanelekileyo, ukhethe ijubane elifanelekileyo ukunciphisa umngcipheko wokulimala. Ukuba akukho nethuba lokuya ehholo, ngokokuqala kufuneka uhlawule ingqalelo kwimilo, kwaye ke ngoko uqhubeke usebenza. Ukuze uqonde ukuba yiyiphi i-crossfit, kuyimfuneko ukuqwalasela inani lemigaqo ebalulekileyo:

1. Umqalisi ucebise ukuba azame iiprogram ezininzi, kwaye ke, zenzele omnye nomnye. Ukuba umgomo ukuqeqesha isisipha esithile, ngoko kuyimfuneko ukwenza ubunzima obuyintlekele kanye ngeveki.
2. Imizuzu engama-20-30. Kubalulekile ukwenza imijikelezo emithathu yokuzilolonga.
3. Phakathi kokuzivocavoca, ukuphumla kufuneka kube mncinane.
4. Ukuqeqesha, ukuzilolonga kukhethwe, kunye nenani lokuphindaphinda okanye ixesha elithile ekufuneka lenziwe ngalo lizimisele.
5. Kufuneka uqale ngokufudumala ukufudumala iimisipha kunye nemigqa. Ukuba oku kungenziwa, kuya kuba neengozi yokwanda kokulimala.
6. Ukufezekisa iziphumo, ukuqeqeshwa koqeqesho kufuneka kube rhoqo, okungenani kathathu ngeveki.
7. Kunconywa ukwandisa umthwalo kancane, ukuze umzimba usetyenziswe, kwaye inkqubela iyabonakala. Khetha ubunzima, ugxile ekuqeqesheni kwakho umzimba.

Crossfit ekhaya

Abaninzi abanalo ithuba lokuzibandakanya kwiholo, kodwa oku akusiyo isizathu sokuyeka uqeqesho, kuba kukho ukuqeqeshwa okungenziwa ekhaya. Qinisekisa ukuba uqale ngokufudumala, okumele kuphele imizuzu eyi-10-15. Kuyafaneleka ukuxhuma endaweni, intambo, intloko yokujikeleza, i-mahi njalonjalo. Inkqubo evezwe kwindlu ehamba phambili imele iqhutywe kwizijikelezo ezine kwixabiso elincinci lexesha. Zama ukuphucula rhoqo umphumo.

• izikwere kunye nokuxhuma - ukuphindaphinda kwama-20;
• ukuphinda-ups-15-phinda;
• Ukugxotha kwi-press - 20 ukuphindaphinda;
• ukuphindaphinda kwama-20.

I-Crossfit - umzimba wokulahleka kwesisindo

Kukho umlinganiselo omkhulu wokuzivocavoca onokufakwa kuqeqesho olufuna ukunciphisa umzimba. Kukho iindlela ezibonisa ukusetyenziswa kobunzima obukhulu, kwaye ngaphandle kwayo. Kungcono kubaqalayo ukuba baqale kwindlela yesibini, kwaye ke, ukwandisa umthwalo. Kulabo abanomdla kwi-crossfit yokulahlekelwa ubunzima, kufuneka ukwazi ukuba le yinto ekhethekileyo yokutshisa amafutha, ukukrazula i-cellulite, ukwenza umsebenzi we-corset muscle kunye nokuphucula umlinganiselo.

1. Birpi . Lo msebenzi uquka amacandelo amaninzi, axhunyiwe kwikhonkco. Qala uhlale phantsi uze ufake izandla zakho emhlabathini. Emva kokuxubisa iinyawo zakho ngokuxhamla, thatha indawo engezantsi. I-push-up isenziwa kuyo. Emva koko ukhuphuke, ubuyisele imilenze yakho xa usulela kwindawo yokuqala, kwaye wenze i-jump up and so on. Amanyathelo alo msebenzi kufuneka ayenze ngokukhawuleza.
2. Ukutshintshela ngekotoni . I-crossfit yokulahleka kwesisindo kubandakanya ukuqhuba ukuphuhlisa kwezandla kunye nezihlunu ze-pectoral, iziphumo ezintle zibeka i-push-ups. Thatha ugxininiso lobuxoki, ubeka isandla sakho ububanzi bamagxa akho okanye ukhululeke. Umzimba kufuneka uchaneke kwaye ube nexesha. Yehla ukuya kunokwenzeka, ngeendleko zokuguqa iingalo kwiingqungquthela, kwaye ekuphumeni yenza umgudu wokuqhuma kwaye uphonsa umzimba ukuze ube nexesha lokwenza ikotoni. Kuyimfuneko ukuhlawula ngeengalo ezincinci, ukuqhuba ukunyuka kweentshukumo.
3. Izikwere ezinamaqhekeza . Ukuqonda isihloko - yintoni ulawulo lwe-crossfit, awukwazi ukuphoswa kulo msebenzi, onceda ekusebenzeni izihlunu zemilenze kunye neenqanawa. Thatha iingqungqembe esandleni sakho uze uzigcine kufutshane namagxa akho. I-squat ezantsi, ukudonsa i-pelvis kuze kube yilapho izihlunu zifana nomgangatho. Vala indawo, kwaye ke, ukunyuka, pha kamisa i-dumbbells ngexesha elifanayo phezu kwentloko yakho.

Inkqubo ye-CrossFit yabaQaleli

Umdlali ngamnye unelungelo lokuzimela ngokuzimeleyo inkqubo eya kuzalisana nemithetho kunye namandla akhe. Njengomzekelo, kucetywayo inkqubo yokucwangcisa abaqalisi, eyenzelwe inyanga. Unokwenza kuyo nayiphi na indawo, kuba akukho-inventory eyongezelelweyo iyadingeka. Inkcazo ecacileyo iyilula kwaye yona ibonisa ngokugxininisa kwisisindo sayo. Kubalulekile ukuba ungalibali ngokuphumla, kuba umzimba ufuna ixesha lokubuyisela. Ngeveki nganye, kubalulekile ukwandisa ixesha lokuphindaphinda ngokuphindaphindiweyo kwemizuzu emi-5.

Izixhobo zokucima izixhobo

Ekubeni lo qeqesho luquka ukusetyenziswa kwezikhokelo ezahlukeneyo, ngoko kusetyenziswa izixhobo zabo ezisisiseko nezongezelelweyo.

1. Ukusuka kumacangci e-gymnastics athatyathwa, oku kunceda ukuqinisa imisipha yomva, umshicileli, ibhinqa lamagxa kunye nezandla.
2. Ukubandakanya emlilweni womtya ngentambo yokuqinisa imisipha yezandla nomzimba.
3. Sisebenzisa kwakhona izixhobo ezinjalo kwi-crossfit: ibha engqamlekileyo, ibhokisi ye-pliobho, ibhola lezemidlalo, i-medball, i-loops yokuqeqesha, iinqumle, izisindo kunye nemivalo.
4. I-kardionagruzki ekuqeqesheni ibandakanyeka kumatshini wokukhwela, intambo, i-treadmill kunye nesithuthuthu.

Impahla yoPhambano

Isibambiso sokwenza umsebenzi omhle ngumtya okhululekile ongafaneleki ukunyanzelisa ukunyakaza. Izambatho ze-crossfit kubasetyhini mazibe sisondele kumzimba ngokusemandleni kwaye zibe lula. Ukuqeqeshwa kwezemidlalo akukhuthazwa ukuba ukhethe i-suit eyenziwe ngezinto eziphathekayo, umzekelo i-cotton, kuba ayifaki ukunyusa kwaye ayidonseli. Kubalulekile ukuba izicubu zilula kakuhle, zithatha umswakama kakuhle kwaye zivimbele ukutshiswa komzimba. I-Crossfit yamantombazana idinga intloko ekhethiweyo ngokufanelekileyo, eya kuba yinto efanelekileyo yokulungisa isifuba. Kunconywa ukusebenzisa ulondolozo lwe-shin kunye neiglavu.

CrossFit Shoes

Kwiiklasi kuyimfuneko ukukhetha izitya, ezimele zihambisane nemithetho ethile. Xa ukhetha umzekelo, qwalela ingqalelo yedwa, enyanzeliswayo, ngaphandle koko uza kulimala. Izikhwele akufanele zibe nekhuselo olujulile. Ukuzilolonga ezininzi zifanelekileyo shtangetki - izicathulo ezikhethekileyo zokunyusa umzimba. Iimbambo ezifanelekileyo ze-fife-cross azifanele zilungise kuphela isithende kunye ne-ankle, kodwa kunye neendawo ezisecaleni lonyawo, apho umzekelo kufuneka ube nesakhelo sesithathu-ntambo okanye ukufakwa. Olunye umlinganiselo obalulekileyo luyingxenye ephezulu yomoya.

Crossint - contraindications

Ukuzikhandla ngokwenyama kungabangela ingozi kwimpilo, ngoko kubalulekile ukuqwalasela ingqinisiso.

1. Akunqatshelwe ukwenza izinto eziyinkimbinkimbi kubantu abanezifo zesimo senhliziyo kunye nesifo sokuphefumula.
2. Ukuchasenela kubandakanya ubukho bentsholongwane kwinkqubo ye-musculoskeletal, imisebenzi kunye nezifo zakutshanje kwifom elula.
3. Umonakalo we-crossfire uxhalabisa abantu abanezifo ezithathelwanayo, izibande zeengcinezelo, izintso, umgudu wamanzi, inkqubo ye-nervous central and tractinal tract. Oku kuyingxenye yenkcazo, ngoko kuyacetyiswa ukuba udibane nodokotela wakho kuqala.