Crossfit: Uhlelo lokuqeqesha

Ukuqeqeshwa okuphambanweni kwakhiwa eminyakeni yama-1980 nguGreg Glassman. Lo mqondo awukuthanga kuphela kubathandi bokuphila okunempilo, kodwa ngisho nasezakhiweni zamasosha nezamaphoyisa. Yisiphi isizathu sokuthandwa okunjalo? Yiqiniso, okokuqala, ukusebenza kahle kakhulu. Isakhiwo esakhiwe kahle sinikeza umphumela omuhle ngesikhathi esifushane. Kulesi simo, ungasebenzisa ama-simulators akhethekile, futhi ungasebenzisa isisindo somzimba wakho kuphela. Ngenxa yokuguquguquka okunjalo, noma ubani angakwazi ukukhokhela ukuqeqeshwa kokuhamba ekhaya.

Kubalulekile! Ukuzikhethela kwabo ukuthi yonke imishanguzo yenziwa ngesivinini esisheshayo emkhawulweni wamakhono abo futhi cishe ngaphandle kwekhefu phakathi kwezinyathelo. Ungakwazi ukuthatha uhhafu ngomzuzu wokuphumula ukuze uphinde uphefumule, uthathe amanzi amaningi futhi uphinde uye empini.

Ngokwezibuyekezo eziningi, singasho ukuthi umphumela uyamangalisa ngempela. Umsebenzi we-crossfit wendlu kufanele uthathe imizuzu engama-30 kuya kwengu-60 ngosuku (izikhathi ezingu-3-6 ngesonto) futhi ngemuva kweviki elilodwa lokuqeqeshwa okujulile uzobona ukuthi ukukhuthazela okwenyuka, ukuqina kwemisipha kuqinisiwe, futhi-ke, amafutha angaphezu kwamandla ayophela. Kodwa-ke, ngaphambi kokuba ukhuphuke ukuhamba ngezinyawo ngemva kokuqeqesha isonto, khumbula enye ye-nuance ebalulekile.

Isisindo sezicubu ze-muscle sikhulu kakhulu kunaleyo ye-fatty deposits. Ngakho-ke, uma ufika esikalini, awukwazi ukubona ukwehla kwenani. Kungcono ukubheka esibukweni, idatha etholakala kuwo iyoba nenembile kakhulu. Ukuze uqonde kangcono indlela umzimba wakho oguqulwe ngayo, zithathele umthetho, njalo ngesonto ukwenza isithombe sakho sikhule ngokugcwele kusuka ezingeni ezahlukene. Khona-ke uzokwazi ukuqonda ukuthi imizamo yakho ayiyona ize.

Crossfit: ukuqeqeshwa

Uma uhlela ukuya ehholo, umqeqeshi uzokufundisa konke futhi achaze konke ukuqonda kwalolu hlobo lokuqeqesha. Kodwa uma izinhlelo zakho zingabandakanyi ukushiya indlu, kuzodingeka ugcwalise ulwazi. Crossfit for Wabasaqalayo kuyinkimbinkimbi yokuthi bajwayele ukuzikhulula ngokwabo kakhulu. Zonke izivivinyo zenziwa ngokushesha, ngokulinganiselwa kwamakhono abo futhi cishe ngaphandle kokuphumula phakathi kwezindlela. Ngakho-ke, ngokufanele, okungenani izikhathi ezimbalwa ukuya ehholo, noma ungathola ividiyo yokuqeqesha, okuyiyona ndlela efanele.

Izinsiza zokucingo

Eqinisweni, ukuze uqale ungadingi lutho nhlobo! Isikhala esincane samahhala futhi yikho konke. Ngakho-ke, kulokhu, izizathu ezinjengokuthi "Anginayo imidlalo yezemidlalo," "akukho mali yezinqunu," njll. zikhanseliwe ngokuzenzakalelayo. Ikakhulukazi uma ukulungiselelwa kwakho ngokomzimba kungakalungi okwamanje - awudingi izinkinga ezengeziwe. Kodwa ngokuhamba kwesikhathi, uma ufuna ukuthuthela ezingeni elisha noma nje ufuna izinhlobo ezihlukahlukene, ungacabanga ngokuthenga ibha, izimbongolo, ukulinganisa okuhlukahlukene nokunye okunjalo.

Ukuzibandakanya kuyo kwakujabulisa kakhulu, faka umculo. Mane ukhumbule ukuthi umculo we-crossfit kufanele ube namandla, uvutha futhi ushukumise. Ungathola ngisho ukuhlanganiswa okwenzelwe ukuqeqeshwa, okulungile ukuthi izingoma zifaniswa kumculo futhi zihlangene zibe ithrekhi eyodwa ngokushintshwa okushelelekile. Kulula kakhulu! Eqinisweni, ungalungisa ukuqeqeshwa kwakho kumculo futhi ukwenze ngaphandle kokubuka iwashi, vele uqhubekele ekusebenziseni okulandelayo uma usuqedile ingxenye ethile yethrekhi.

I-Crossfit yabesifazane

Izingubo ze-crossfit. Kuyafaneleka nganoma yiziphi izinto ezemidlalo ezikhululekile ezingaphazamisi ukunyakaza, futhi lapho uzizwa ukhululekile khona. Ukulungiswa kuphela kungaba ukushisa kwemoya. Njengoba unikezwe ukuthi kufanele uhambe ngokushesha futhi unamandla, ungagqoke izingubo ezinjalo ezifudumele, ezifana ne-tracksuit. Izimfishane kanye ne-T-shirt yiyona engcono kakhulu.

Izicathulo ze-crossfit. Uma amakilasi akhona ehholo, uzobe wenza kahle ngama-sneakers light. Iwodwa kufanele ibe yerabha, ukuqinisekisa ukunamathela okuhle phansi bese uqeda ukujula. Kwezinye izivivinyo, kunengozi yokubamba umlenze uma izicathulo zilula.

Crossfit: ingozi

Into ebaluleke kunazo zonke ukukwazi ukulinganisa kukho konke. Buka ukushayela kwakho kanye nombuso jikelele. Zilalele wena! Kudingekile ukuthi uthole umugqa omuhle phakathi kokuvilapha nokweqisa. Ngakolunye uhlangothi, awukwazi ukuzidela futhi uhlale ngaphambi kwesikhathi, kungenjalo ngeke kube nomphumela. Ngakolunye uhlangothi awukwazi ukuzenza uphele amandla. Qaphela ukuthi igumbi lisebenza kahle umoya, futhi umoya omusha wawuningi. Uyodinga futhi amanzi, uphuze nje ngama-sips amancane futhi nje kancane.

Ungayifuni esiswini esingenalutho, udinga amandla okuzivocavoca, ngakho-ke ungenelela amahora angu-1.5-2 ngaphambi kokuzivocavoca.

Crossfit: ukudla

Umzimba wakho uzochitha amandla amaningi, okuyinto ngokwemvelo adinga ukugcwaliswa kabusha. Kuzodingeka ushintshele ekudleni okulungile, okusho ukwenqatshwa kwezinto ezihamba phambili, imikhiqizo ehlukahlukene ephelelwe yisikhathi nezinye izitsha okumnandi kodwa eziyingozi. Kumenyu yakho kumele ibe yi-carbohydrate eyinkimbinkimbi (ibhakheheat, i-oatmeal, ilayisi) kanye nemikhiqizo ephansi yamafutha amaprotheni avela (izinkukhu zezinkukhu, i-veal, yenkomo, inhlanzi, amaqanda, njll). Futhi ukudla kwe-carbohydrate kuyisifiso sokudla ekuseni, futhi kusihlwa ukuxhomeka kuma-protein. Kunconywa ukuthi akudli kahle amahora 1.5-2 ngaphambi kokuqeqesha, ukuze umzimba ube nomthombo wamandla. Ngemuva kokuqeqesha, zama ukungadli lutho amahora amabili, kepha ukuze ukwanelise ukulamba, ungazibiza ngokuthi u-cottage ushizi ne-yogurt.

Ungakhohlwa ukuphuza! Ukusebenza okunamandla kubangele ukulahlekelwa okukhulu ketshezi, okumele kugcwaliswe ukuze kugweme ukuphelelwa amandla kwamanzi. Phuza amanzi angenawo-carbonated, itiye, izithelo ezintsha kuzoletha izinzuzo ezinkulu.

Crossfit: Ukuzivocavoca

Noma yikuphi ukuqeqeshwa kufanele kuqalwe ngokuzivocavoca okuhle ukufudumala imisipha nokugwema ukulimala. Ukwandisa izinga lokushisa lomzimba ngesikhathi sokufudumala nakho kuthuthukisa ukuhamba okuhlangene nokuqina kwezimpawu, ngaphezu kwalokho, izinga lokushaya kwenhliziyo landa, ngakho-ke umzimba wakho wonke ulungiselela imithwalo esindayo ezayo.

Ukufudumala ngaphambi kokuqeqesha ukunciphisa ukulahlekelwa isisindo kungaba izinhlobo ezimbili: jikelele futhi ekhethekile.

I-warm-up jikelele iqukethe ukuzivocavoca kwe-cardio elula (egijima endaweni noma emthonjeni, eqa ngezintambo zokudlula, ukuhamba okusheshayo, njll) nokuzivocavoca okuhlanganyelwe (izintambo ezihlukahlukene, amacembe, njll).

Ukufudumala okukhethekile kuhloswe ukufudumala amaqembu amathunjwa, okuzolandelwa yizo zonke izivivinyo. Isibonelo, ohlelweni lwakho ungabona izikwele ezinezinhlamvu ukuze uzilungiselele, yenza indlela eyodwa yezikwele ezinesisindo esincane (25-30% wesisindo ohlela ukuyisebenzisa ezindleleni eziyisisekelo).

Ngokuvamile, ukushisa-up kuthatha cishe 7-10 imizuzu, emva kwalokho ungaqala imisebenzi esemqoka of cross-fighter.

Ukuzivocavoca kwe-crossfit kuhlukaniswe ngezigaba ezintathu ngokusho komthwalo: i-cardio, i-gymnastics ne-weightlifting.

Izimo ze-crossfit umzimba - i-cardio

Cabanga ngezivivinyo ezimbalwa ze-cardio ongazifaka ekusebenzeni kwakho, zizokusiza ngokuphawulekayo ukwandisa ukuqina kwakho, futhi uqinise isimiso senhliziyo:

1. Ihla ngezintambo zokudlula . Ungaqala nge-jumps ngenye yokujika kwendophi emoyeni, futhi uma uzizwa unesiqiniseko, ukwanda ube yizinguquko ezimbili. Ngesikhathi sokuzivocavoca, zama ukugcina i-back flat, nemilenze ebubanzi besifuba. Uzodinga ukungaxhunywanga kahle nokusebenzisana kahle.
2. Ukugijima ukugijima . Ukugijima amabanga amancane ngesivinini esiphezulu ngokushintsha okubukhali ekuqondeni kokugijima endaweni ethile. Yebo. Umsebenzi wakho ukucacisa amaphuzu amabili futhi phakathi nesikhathi esithile sigijime ngokushesha ukusuka komunye kuya kwesinye ngaphandle kokuyeka. Umsebenzi wakho awukuthi ugijime nxazonke iphuzu lokucabanga, kodwa uthinta odongeni noma phansi ukuze uphenduke bese uphindela emuva. Qinisekisa ukuthi awunayo izicathulo ezisheshayo, ngaphandle kwalokho ubungozi bokulimala.
3. Ukuhamba kuyi-bearish . Kulula nje, kubalulekile ukuthi uhambe isikhashana, uncike ezinyaweni nasezandleni.
4. Ehla ebhentshini . Beka into ephakeme ngokwanele enobuso obuqinile obungenalutho (ukuphakama kusuka ku-50 kuya ku-70 cm), lapho ungagxuma khona ngomzamo - ibhokisi, ibhentshi, njll. Umsebenzi wakho ngemizuzu embalwa ukugxuma nokugxuma, ubuyele esimweni saso sokuqala.

I-Gymnastic CrossFit Exercises

1. Izikwele . Beka izinyawo zakho ebubanzi bamahlombe, izinyawo zifana nomunye nomunye noma zivelele ngaphandle, gcina imhlane yakho iqonde. Thatha isikhumba emuva bese uqala ukugoqa, ukugcina ibhalansi ongakwazi ukwelula izingalo zakho phambili. Ukubuyela esimweni sokuqala, ungayiqondisi ngokuphelele imilenze, kufanele iguqe kancane emadolweni.
2. "Bierpi" . Isikhundla sokuqala ukubeka ("lath"). Udinga ukucindezela kude phansi, gxuma phezulu emilenzeni yakho bese uwabeka eduze kwezandla zakho, uthathe isikhundla se-squat, bese uqaqa phezulu ngangokunokwenzeka, uhlale phansi bese uphindela emuva esimweni sokuqala.
3. Ama-push-ups . Uma kunikezwa kanzima kakhulu, qala ukuzenza ngokugcizelela emadolweni akho, ngaleyo ndlela unciphise isisindo sakho. Shintsha ukulungiselelwa kwezandla - zama okuncane (izandla zingaphakathi nobubanzi bamahlombe, izimbambo zicindezelwe emzimbeni) futhi okubanzi (izingalo zikhulu kunamahlombe, izimbambo zisehlukaniswe).

Uhlelo lokuzivocavoca - ukulinganisa umzimba

Ukuze wenze lezi zivivinyo, uzodinga i-inventory ye-crossfit, njenge-dumbbells, isisindo, ibhola lezokwelapha, i-barbell, njll.

1. I-Deadlift . Isikhundla sokuqala - imilenze yilezi ububanzi bamagxa, umhlane uqondile, ukugoba ububanzi bamahlombe, imilenze ibheke kancane emadolweni. Zonke ukunyakaza kwenziwa ngokushelelayo ngaphandle kwama-jerks. Hlala phansi, thatha ibha uphinde uqondise umzimba, ubuyele endaweni eqondile, ubambe okwesibili uphinde uhlale phansi.
2. Ukusebenza nama-dumbbells . Lokhu kubandakanya noma yikuphi ukuzivocavoca okunama-dumbbells (ukugoqa kwezandla ezinhlangothini ezinama-dumbbells, ukukhululwa kwezandla phambi kwakhe ngezingqungquthela, njll)

Uhlelo lwe-Crossfit - ukuqeqeshwa

Lolu hlelo lwesiphambano lenzelwe izinsuku ezintathu, phakathi kokuqeqeshwa kufanele kube okungenani usuku olulodwa lokuphumula, lapho imizimba eyophola khona.

Usuku 1 noSuku lwesithathu:

1. Ukufudumala :

• egijima endaweni;
• Ukusabalalisa imilenze kungena ngokuphakama kwezandla ngaphezu kwekhanda;
• egijima ngokuphakama kwamadolo aphezulu;
• egijimela endaweni enezingalo eziqonde ngqo phambi kwakhe.

Zonke izivivinyo zenziwa imizuzwana engu-30 ngaphandle kokuphazanyiswa ngo-3-4 izindlela, phakathi kwalapho kungekho futhi ikhefu. Indlela ngayinye elandelayo iyashesha kunangaphambili. Ngakho-ke, uzoshukumisa kahle imisipha futhi uzilungiselele umsebenzi ozayo.

Khubaza umoya omncane futhi uhlele ezenzweni eziyisisekelo.

2. Ingxenye enkulu :

• ukugibela imoto - thatha izinyathelo ezimbalwa nezinyathelo ezinzima kakhulu, uguqe phansi, uthinte phansi, wenze okufanayo ngakolunye uhlangothi;
• ukuhlala okusheshayo - izinyawo cishe nge-angle-degree ye-90, izingalo ziqhubeka phambili ukugcina ibhalansi;
• egijima ngokuphakama kwamadolo aphezulu;
• ama-squats ane-jump jump ephakeme;

Lezi zivivinyo ezine zenziwa imizuzwana engama-30 ngaphandle kokuphazanyiswa ngezindlela ezintathu, phakathi kokungenza ikhefu imizuzwana engu-30 - ukubuyisela ukuphefumula nokuphuza amanzi.

Indlela ngayinye yenziwa ngomzamo omkhulu futhi esheshayo kunangaphambili.

• 4 push-ups + egijima endaweni ngokugxila ezandleni (8 "izinyathelo") + gxuma ukuphakama;
• kusuka esikhundleni se "bar" (umzimba ohambisana phansi, ugcizelele ezandleni nasezinzwaneni), yenza ugijima ngokubeka imilenze njengesondelene nezandla zakho ngangokunokwenzeka, bese usubuyela emuva esimweni sokuqala.

Lo mjikelezo ulandela isimiso esifanayo naleso esedlule - 3.

Ngemuva kokuzivocavoca kweminye imizuzu engu-3-4, bamba i-hitch, udonsa imisipha. Lokhu kungafaka imithambeka yomzimba ezinyaweni, ukuhlaselwa phambili, njll.

2 usuku

Uhlelo lwe-crossfit lwezinsuku zokuqala nolwesithathu lubandakanya kakhulu ukuvivinya amandla, futhi ngelinye ilanga kuyadingeka ukunikela nge-cardio.

Lokhu kuqeqeshwa kuzokuthatha imizuzu engu-20-25 kuphela futhi ngeke kube khona amaphuzu phakathi kokuzivocavoca.

1. Ukufudumala (njengokunye kwezinye izinsuku)
2. Ingxenye enkulu :
   • ukugijima kokuhamba;
   • ukushintshana kokukhahlela ngezinyawo - ukunyakaza kufana nokukhahlela isitha esicabanga phambi kwakho, ukuguqula imilenze kwenzeka ngokushesha ngaphandle kokuyeka, izandla zigoba ezinqeni bese ucindezela ngokumelene nesifuba;
   • i-sprint - imizuzwana engu-20 ukugijima okusheshayo endaweni, bese u-squat imizuzwana engu-2-3 uphinde ugijima endaweni;
   • ukuhamba emlenzeni ohamba phambili, ukuguqula imilenze ekujuleni (zama ukucishe ufike phansi emgodini oguqa ngamadolo), ugijima endaweni emizuzwini emihlanu, futhi uphinde uphazamise, ugijima, njll;
   • ama-squats aneziqu eziphakeme;
   • 4-push-ups + ugijime endaweni "yesibhande" + gxuma ekuphakameni;
   • ububanzi begceke ububanzi buhlangene - okunye ukuqhuma phambili bese uphindela emuva;
   • egijima endaweni ephakama phezulu;
   • kusuka endaweni ye "ibha" yenza isikhwama ngokubeka izinyawo zakho eziseduze ezandleni zakho + gxuma ekuphakameni + ku-squat + gxumela esimweni se "trims".

Uhlelo olunjalo lokuqeqeshwa okuphambene nakho luzokusiza ukuthi ungagcini nje ukuqinisa imisipha yakho, kodwa futhi ukwandise kakhulu ukukhuthazela kwakho.