Kubonakala sengathi konke kusungulwe futhi akukho sikhala semidlalo esanda kuvulwa. Qiniseka ngalokho okuyikho, ngoba akuyona encane kakhulu. An, cha! Kukhona indawo yokudala emidlalweni, futhi uma unelisekile ngamakhulu ezinhlobo zomsebenzi womzimba emhlabeni, i-crossfit esanda kusungulwa ingeyakho kuphela. Namuhla sizokutshela ukuthi hlobo luni lwenyoni - i-crossfit, nalokho okudliwayo nalokho okunikezayo. Ngakho-ke, mayelana nokuqeqeshwa kwe-crossfit yabaqalayo.
Kuyini crossfit?
I-Crossfit iyinhlangano yokuzivocavoca okukhulu, efana nokuqeqeshwa kwe-cardio, kodwa futhi ihlanganisa umzimba wokuzivocavoca ngesisindo sakho kanye nesisindo esengeziwe. Mane nje ubeke isikhathi, isibonelo, imizuzu emibili. Kule nkathi yesikhathi udinga izikhathi ezingu-10 zivinjiwe, izikhathi ezingu-15 zokuphuma, izikhathi ezingu-20 zokuhlala phansi, izikhathi ezingu-25 ukuze ugijime ku-dais. Lona umbuthano owodwa. Umbuthano onjalo kufanele uphindwe izikhathi ezingu-4-5 emizuzwini emibili.
Okungukuthi, kutholakala ukuthi izakhiwo ze-crossfit zisebenza kakhulu nge-aerobic, lapho amafutha ashiswa khona, futhi futhi esikhundleni esihle kakhulu sokuthi "isithandwa sokugwedla," ngoba ngisho nasendlini yakho ye-crossfit uzothola ukuvivinya umzimba ngama-dumbbells , imigoqo enezingqimba, nezisindo.
Yini iphuzu?
Ungase uzibuze ukuthi kungani le mizuzu emibili, kungani ungeke nje wenze amaqoqo ama-sit-ups, ama-pull-ups, ama-jump, ama-push-ups, njalonjalo. Kunezizathu eziningana. Okokuqala, ku-crossfit kubalulekile ukulandelana kokuzivocavoca, amagama akwenza ukuthi kufezeke umphumela ngokushesha. Okwesibili, i-crossfitter ngayinye ibeka amarekhodi nsuku zonke. Ake ucabange ukuthi wenza konke okushiwo ngenhla ngezindlela ezingu-5. Inhliziyo iphuma ngaphakathi esifubeni, ukuphefumula sekuphelile, uzizisole, ume futhi uqhubeke ngemuva kokuphumula okufutshane.
Esikhathini esiphambanweni, umqeqeshi ngamunye ubeka futhi ahlabe amarekhodi akhe: izolo usukwazi ukwenza ama-4 aphelelwe amaminithi emizuzu emibili, namhlanje ngu-4.5, futhi kusasa ubukeka, kanti u-5 uzophuma. Ngenxa yalolu vuko, unganaki ukuphefumula nokuphefumula okusheshayo, ungazihawukeli, futhi ekugcineni, ushise amafutha ngokushesha. Kuyaziwa ukuthi ukuphakama kwenani lezinhliziyo, kunamafutha amaningi kithi ashisa.
Umsebenzi wesikole
Njengoba sekuvele sekucacile ukuthi i-crossfit iyini, singakhuluma ngokukwenza i-cross-phyto ekhaya. Enye yezinzuzo zalo mdlalo ukuthi akukho sidingo sokuthenga amathikithi enkathi ehholo lokuqeqesha, umqali ngamunye angafunda kalula ekhaya noma ebhasini phambi kwendlu. Kodwa ngenxa yalokhu awukwazi ukwenza ngaphandle kwemishini ethile.
Ukwenza umzimba ngokuya ekhaya, okokuqala, udinga ibha. Uma isifiso sokubhekana nokungapheli, ukuthengwa okulandelayo kufanele kube "isikhwama somhlabathi" - isikhwama esasesikhwameni. Lokhu kungukuqeqeshwa kwesisindo njengento yokuhlaselwa. Yebo, akuyona into engadingekile kuyobe ilele ekhoneni le-pair of dumbbells.
Izinzuzo
Ngesifundo esisodwa, cishe ama-khalori angu-1000 ashiswa phezu kwe-crossfit! Uhlobo luni lwezinhlaka zokuqeqesha ongakunikeza umphumela onjalo? Ngokushesha, wena ngokwakho ngeke uqaphele, amafutha azoqina emehlweni akho, futhi imisipha izothola usizo lwesimbi.
Phakathi nanoma yiluphi uhlelo, crossfit ekhaya, ngokuphelele amaqembu omzimba ahilelekile, futhi ungakwazi ukuhlanganyela crossfit nganoma yisiphi ubudala.
I-Crossfit iqala ukusabela, ukusebenzisana, ukukhuthazela nokufaka isandla sempilo yonke. Ukuqeqeshwa okuvamile kudlula imizuzu engu-20, inguqulo elula yi-12. Futhi ngalesi sikhathi uzochitha okungaphezu kokuyishumi nesishiyagalombili ukuqeqesha njalo. Uma izingqinamba ezithinta i-crossfit zingabonakali ngokuphoqeleka, bheka izinketho ezihlelekile, okubaluleke kakhulu - ungalahlekelwa isisusa futhi ungavumeli ukuhlukana okuphakathi phakathi. Konke okunye (imisipha, amandla nokukhuthazela ) kuzofika kungakapheli ukuqeqeshwa.