Kuyini crossfit - uhlelo lokuqeqeshwa oluphumelelayo lwabesifazane

Kunezindawo eziningi ezemidlalo ezisetshenziselwa izinhloso ezehlukene: ukulahlekelwa isisindo, ukwanda kwamandla, ukuthuthukiswa kwe-muscle corset nokunye. I-crossfit ithandwa kakhulu, ongayisebenzisela ehholo nasendlini, into esemqoka ukucabangela yonke imithetho nezimpawu zokuqeqeshwa.

Crossfit - kuyini?

Ukunyakaza kwezemidlalo, okusekelwe ekuthuthukiseni komzimba komzimba, kubizwa ngokuthi crossfit (CrossFit). Umsunguli wayo nguGreg Glassman, owayengumqeqeshi wezemidlalo. Ukuze uqonde ukuthi i-crossfit yenzani yabesifazane, kubalulekile ukuqaphela ukuthi ukuqeqesha okunjalo kufaka phakathi izinto zokwenza isisindo, ukwakha umzimba, ukuqina komzimba, ukuvuselela amandla, ukuvocavoca kanye nokwehlisa umzimba. Ukuzivocavoca kwalesi siqondiso kuhlukaniswe ngamaqembu amaningana, okuhloswe ngabantu abaqeqeshwa ngokomzimba.

Crossfit - izinzuzo nokuqhafaza

Ukuthandwa komqhudelwano wezemidlalo owethulwe kubangelwa ukuba khona kwenani elikhulu lezinzuzo.

1. Usiza ukuqeqesha inhliziyo, ukwandisa ukukhuthazela komzimba nokuthuthukisa umzimba .
2. Ngokuqeqeshwa okuvamile, ungathuthukisa ukuguquguquka nokusebenza komzimba, ukwandisa amandla kanye nobuhlungu besisindo.
3. Izinzuzo zokufakela phambili zihlobene nokuthi umuntu ukhula ngendlela ehlukene futhi uba uhlobo "lwesosha jikelele".
4. Izinzuzo zihlanganisa ukuhlukahluka koqeqesho, ngakho-ke akudingeki ube nesithukuthezi.

Ukuthola ukuthi i-crossfit iyini, kubalulekile ukucabangela ukwehluleka kwalesi siqondiso. Ngesikhathi sokuqeqeshwa, uhlelo lwe-cardiovascular lugxile kakhulu. I-Crossfit isiqondiso esibuhlungu, ngakho kubalulekile ukugcina indlela yokuzivocavoca. I-universality yayo ibangela ukuthi enye ibambe iqhaza - umdlali wezemidlalo akakwazi ukuhamba phambili kunesiqondiso sokhonkolo. Ngakho-ke, labo abafuna ukwazi ukuthi yini engcono kakhulu yokwenza noma ukuvuselela umzimba kufanele bacabangele umgomo futhi uma ufuna ukugxilisa ngokujulile imisipha, khona-ke ukhetho lwesibili lungcono kakhulu.

Iyini i-crossfit ithuthuka?

Umqondo wokuqeqesha ubonisa ukuthuthukiswa okuyinkimbinkimbi komzimba wonke, ngakho-ke bangakwazi ukuthuthukisa izici ezihlukahlukene zomzimba ngesikhathi esisodwa.

1. Ukuqeqeshwa njalo kusiza ukwandisa amandla, amandla, ukunemba nokulinganisela.
2. Kuloluhlu, oluhlobene nalokho okushiwo i-crossfit, kufaka phakathi ukuthuthukiswa kokuguquguquka , ukuxhumana, isivinini namandla. Ngenxa yalokho, kuba lula kumdlali ukuthi azivumelanise neminye imithwalo.
3. Kufanele kuthiwe ngomphumela omuhle esimweni se-cardiovascular and respiratory system.

I-Crossfit - Isikhuthazo

Ukuze imidlalo ibe mnandi, futhi bekungekho isifiso sokuyeka yonke into, umgomo ofanele ubaluleke kakhulu. Abantu abaningi bayeka futhi bayeka ukwenza izinto ezihamba phambili, ngoba ngokuvamile izinhlelo zivivinya ngempela amandla, ngakho-ke kubalulekile ukuthola izisusa. Abaqalayo abaningi baqala ukuqeqeshwa okuyimisebenzi eminingi yokulungiselela umzimba ngaphambi kokuqhuba imidlalo yezemidlalo. Imigomo ye-crossfit ingahle ihluke, isibonelo, abesifazane bayayikhetha ukulahlekelwa isisindo esisheshayo, namadoda ukuthuthukisa ukukhululeka komzimba wabo.

Uhlelo lwe-Crossfit - ukuqeqeshwa

Noma yikuphi ukuqondiswa kwezemidlalo kunemigomo nemithetho yayo, okumele kucatshangelwe. Uma kunokwenzeka, iseshini sokuqala sinconywa ukuba iqondiswe ngumqeqeshi, okuzosiza ukukhetha ukuvivinya okulungile, ukhethe ijubane elihle lokunciphisa ingozi yokulimala. Uma kungenakho ithuba lokuya ehholo, okokuqala kuzodingeka uqaphele inkolelo, futhi kuphela ukuthi uqhubeke usebenza. Ukuze uqonde ukuthi yikuphi okusemthethweni, kuyadingeka ukuba ucabange ngenani lemithetho ebalulekile:

1. Oqalayo uyalulekwa ukuba azame izinhlelo eziningana, bese-ke, zenze omunye nomunye. Uma umgomo ukuqeqesha imisipha ethile, kuyadingeka ukwenza isakhiwo esiyingqayizivele esisodwa ngesonto.
2. Imizuzu engu-20-30. kubalulekile ukwenza imijikelezo emithathu yokuzivocavoca.
3. Phakathi kokuzivocavoca, ukuphumula kufanele kube okuncane.
4. Ukuze uqeqeshwe, ukuzivocavoca kukhethiwe, futhi inani lokuphindaphinda noma isikhathi esithile okufanele kwenziwe ngalo sinqunywa.
5. Udinga ukuqala ngokufudumala ukufudumala imisipha nemigqa. Uma lokhu kungenziwanga, kuyoba nenengozi eyengeziwe yokulimala.
6. Ukufeza imiphumela, ukuqeqesha okuphambene kufanele kube njalo, okungenani, kathathu ngesonto.
7. Kunconywa ukwandisa umthwalo kancane kancane, ukuze umzimba usetshenziswe, futhi intuthuko ibonakala. Khetha isisindo, ugxile ekuqeqesheni kwakho ngokomzimba.

Crossfit ekhaya

Abaningi abanalo ithuba lokusebenza ehholo, kodwa lokhu akusona isizathu sokuyeka ukuqeqeshwa, ngoba kunezivivinyo ezingenziwa ekhaya. Qinisekisa ukuthi uqala ngokufudumala, okumele kuhlale imizuzu engu-10-15. Kufanelekile ukugxuma endaweni, intambo, ikhanda lokujikeleza, i-mahi njalonjalo. Uhlelo olwethulwe lwezindlu ezihamba phambili kumele lenziwe emibuthanweni emine ngesilinganiso esincane semali. Zama ukuthuthukisa njalo umphumela.

• ama-squats nge-jumping - ukuphindaphinda okungama-20;
• push-ups - ukuphindaphinda 15;
• Ukuphindaphinda emaphephandabeni - ukuphindaphinda okungama-20;
• i-bernes - izikhathi ezingu-20.

I-Crossfit - umzimba wokulahlekelwa isisindo

Kunomthamo omkhulu wokuzivocavoca ongafaka phakathi ekuqeqesheni okufisa ukwehlisa isisindo. Kunezinketho ezifaka ukusetshenziswa kwesisindo esengeziwe, futhi ngaphandle kwayo. Kungcono abaqalayo ukuba baqale ukhetho lwesibili, bese-ke, ukwandisa umthwalo. Kulabo abanesithakazelo kulokho okwenziwe nge-crossfit yokulahlekelwa isisindo, kudingeka wazi ukuthi lolu hlelo oluyingqayizivele lokushisa amafutha, ukukhipha i-cellulite, ukusebenza ngaphandle kwe-corset ye-muscle nokuthuthukisa isibalo.

1. Birpi . Lo msebenzi uhlanganisa izingxenye eziningana, ezixhunywe ngochungechunge. Okokuqala uhlale phansi bese uthola izandla zakho phansi. Ngemuva kokuqhuma izinyawo zakho ngokugxuma, thatha isikhundla esingezansi. I-push-up yenziwa kuyo. Bese ukhuphuka phezulu, ubuyisa imilenze yakho eqalela endaweni yokuqala, futhi wenze i-jump up and so on. Izinyathelo zalolu hlelo kumele zenziwe ngejubane elikhulu.
2. Push-ups nge ukotini . I-Crossfit yokulahlekelwa isisindo ihlanganisa ukuvivinya umzimba ukuthuthukiswa kwezandla kanye nemisipha ye-pectoral, imiphumela emihle kakhulu inika amandla-ups. Thatha ukugcizelela amanga, ubeka isandla sakho ebubanzi bamahlombe akho noma ngokubanzi. Umzimba kumele uqonde futhi uqine. Yehla ngangokunokwenzeka, ngengozi yokugoqa izingalo ezihlangothini, futhi ekuphumeni wenze umzamo wokuqhuma futhi uphonsa umzimba ukuze ube nesikhathi sokwenza ukotini. Kuyadingeka ukuthi uhlale ngezandla ezincane ezigobile, wenze ukunyakaza okunyakaza.
3. Izikwele ezinama-dumbbells . Ukuqonda isihloko - ukuthi yikuphi ukuqondiswa kwe-crossfit, awukwazi ukuphuthelwa kulokhu kuvivinya umzimba, okusiza ekusebenzeni imisipha yemilenze nezintambo. Thatha izimbongolo esandleni sakho bese uzigcina eduze kwamahlombe akho. I-Squat phansi, idonsa isikhumba emuva kuze kube sezintanjeni ezihambisana phansi. Vala isikhundla, bese uvuka, uphakamise izimbongolo ngesikhathi esifanayo phezu kwekhanda lakho.

Uhlelo lwe-CrossFit lwabaqalayo

Umdlali ngamunye unelungelo lokudala ngokuzimela uhlelo oluzohlangabezana nemithetho namakhono akhe. Njengesibonelo, kuhlongozwa uhlelo lwe-crossfit lwabaqalayo, olwenzelwe inyanga. Ungayenza noma ikuphi, ngoba akukho okusungulwa okudingekayo okudingekayo. I-complex eyethulwa ilula futhi iwukuzivocavoca ngokugcizelela isisindo sayo. Kubalulekile ukungakhohlwa ukuphumula, ngoba umzimba udinga isikhathi sokuthola. Ngesonto ngalinye, kuyadingeka ukwandisa isikhathi sokuphindaphinda okungaphezulu kwemizuzu emihlanu.

Imishini yesiphambano

Kusukela lokhu kuqeqesha kuhlanganisa izivivinyo ezahlukene, khona-ke imishini yabo eyisisekelo kanye eyengeziwe iyasetshenziswa.

1. Kusuka emasongweni okugcoba, okusiza ukuqinisa imisipha yangemuva, umshini, ibhande lehlombe kanye nezandla.
2. Wazibandakanya emgodini wokuvotela ngentambo ukuqinisa imisipha yezandla nomzimba.
3. Sisebenzisa futhi imishini enjalo ye-crossfit: ibha engezansi, ibhokisi le-pliobho, imidlalo yezemidlalo, i-medball, i-loops yokuqeqesha, ama-dumbbells, izisindo nemigoqo.
4. I-kardionagruzki ekuqeqeshweni yenziwa emshinini wokugwedla, intambo, isitebhisi kanye nebhayisikili yokuzivocavoca.

I-Crossfit Clothing

Isibambiso somsebenzi omuhle wokuzijabulisa siyisambatho esinobuhle esingafanele sivimbele ukunyakaza. Izambatho ze-crossfit kwabesifazane kufanele zibe sisondelene nomzimba ngangokunokwenzeka futhi zibe zilula. Ukuqeqeshwa kwezemidlalo akunconywa ukuba ukhethe i-suit eyenziwe ngempahla yemvelo, isibonelo ukotini, ngoba ayitholi umswakama futhi ayidonseli. Kubalulekile ukuthi izicubu zilula kahle, zithatha umswakama kahle futhi zivimbele ukushisa komzimba. I-Crossfit yamantombazane idinga phezulu ekhethiwe kahle, okuzoba kuhle ukulungisa isifuba. Kutuswa ukusebenzisa ukuvikeleka kwe-shin namagilavu.

Izikebhe ze-CrossFit

Kumakilasi kuyadingeka ukukhetha amasinki, okumele ahambisane nemithetho ethile. Uma ukhetha imodeli, unakekele yedwa, okumelwe kube nzima, ngaphandle kwalokho uzolimala. Izikebhe akufanele zibe nomvikeli ojulile. Ukuzivocavoca okuningi kufanelekile shtangetki - izicathulo ezikhethekile zokwenza isisindo. Ama-sneakers best for fuse-fife akufanele nje ukulungisa isithende kanye ne-ankle, kodwa futhi izingxenye ezinhlangothini zenyawo, okumele imodeli kufanele ibe nohlaka lwama-three-dimensional noma ukufaka. Omunye umgomo obalulekile ingxenye ephezulu engena umoya.

I-Crossfit - contraindications

Ukuzikhandla ngokweqile kungalimaza empilweni, ngakho-ke kubalulekile ukucabangela ukungqinelani.

1. Akunqatshelwe ukwenza izivivinyo eziyinkimbinkimbi kubantu abanezifo zesimiso senhliziyo nesisu nokuphefumula.
2. Ukuqhathaniswa kokufaka hlangana kufaka hlangana nokulimala kwesimiso se-musculoskeletal, ukusebenza kwamanje kanye nezifo ngendlela elula.
3. Ukulimala kwe-crossfite kubangele abantu abanezifo ezithathelwanayo, izinkinga zesibindi, izinso, umchamo we-urinary, isimiso sezinzwa esisemkhatsini kanye nezinambuzane zomzimba. Lokhu kuyingxenye yezingqinamba, ngakho-ke kunconywa ukuba uthintane nodokotela wakho kuqala.