Crossfit: inkqubo yoqeqesho

Ukuqeqeshwa koMnqamlezo kwenzelwe kuma-1980 nguGreg Glassman. Le ngcamango ayibhenxanga nje kuphela kubathandi beendlela zokuphila eziphilileyo, kodwa nakwizakhiwo zempi kunye namapolisa. Yisiphi isizathu sokuthandwa okunjalo? Kakade, okokuqala kuqala, ukusebenza kakuhle. Isakhiwo esakhiwe kakuhle sinika umphumo obalaseleyo ngexesha elifutshane. Kule meko, ungasebenzisa iziimpawu ezizodwa, kwaye ungasebenzisa kuphela umzimba wakho. Ndiyabulela kulungelelaniso olunjalo, nabani na onako ukufumana ukuqeqesha ukuqhubela phambili ekhaya.

Kubalulekile! Ubunqabileyo babo kukuba yonke imisebenzi iqhutyelwa ngokukhawuleza ngokukhawuleza kwamandla abo kwaye ngokuqhelekileyo ngaphandle kwekhefu phakathi kweendlela. Ungakwazi ukuthatha isigamu somzuzu wokuphumla ukuze uphinde uphefumle, uthathe amanzi kwaye uphinde uye ekulweni.

Ngokweendlela ezininzi zokuphonononga, singatsho ukuba umphumo uyamangalisa. Imisebenzi ye-crossfit house kufuneka ithathe imizuzu engama-30 ukuya kwangama-60 ngosuku (emva kwezihlandlo ezi-3-6 ngeveki) kwaye emva kweveki enye yoqeqesho oluqinileyo uya kuqaphela indlela ukwandisa ukunyamezela, ukunyamezela kwemisipha, kwaye ngokuqinisekileyo, i-fat fat excess will disappear. Nangona kunjalo, ngaphambi kokuba ukhuphuke i-footestal yeesisindo emva kokuqeqeshwa kweveki, khumbula enye into ebalulekileyo.

Ubunzima beethambo zesisundu bukhulu kunokuba i-deposits deposits. Ngoko ke, xa ufika kwisikali, awukwazi ukubona ukuhla kwexabiso. Kungcono ukujonga kwisibuko, idatha efunyenwe kuyo iya kuba nechaneke ngakumbi. Ukuqonda kakuhle indlela umzimba wakho oguqulwe ngayo, zithathele umgaqo, nganye veki ukwenza isithombeni sakho siphume ngokugcwele kwii-angles ezahlukeneyo. Emva koko uza kukwazi ukuqonda ukuba imizamo yakho ayiyize.

Crossfit: uqeqesho

Ukuba uceba ukuya ehholo, umqeqeshi uya kukufundisa yonke into kwaye achaze zonke izinto eziqhelanisiweyo zolu hlobo loqeqesho. Kodwa ukuba izicwangciso zakho azibandakanyi ukushiya indlu, kuya kufuneka uzalise ulwazi. I-Crossfit yabaqalayo iyinkimbinkimbi yinto yokuba bathambekele ukuzikhusela kakhulu. Zonke izivivinyo zenziwa ngokukhawuleza, kumlinganiselo wamandla abo kwaye ziphantse ziphumle phakathi kweendlela. Ngoko ke, ngokufanelekileyo, ubuncinane amaxesha ambalwa ukuya ehholo, okanye unokufumana ividyo yoqeqesho, eyona ndlela ifanelekileyo.

Izixhobo zocingo

Enyanisweni, ukuze uqale ungadingi nto nhlobo! Indawo encinane yokukhulula kwaye yikho konke. Ngoko ke, kulo mzekelo, izizathu ezinjengokuthi "andinayo impahla yokuzonwabisa," "akukho mali yeengqungquthela," njl njl. zi rhoxiswa ngokuzenzekelayo. Ngokukodwa xa ukulungiswa kwakho kwenyama kungekuhle kakhulu - awuyidingi inkcitho engongeziweyo. Kodwa kamva, xa ufuna ukufudukela kwinqanaba elitsha okanye ufuna nje iintlobo ezahlukeneyo, unokucinga ngokuthenga ibha, izibonda, ubunzima obuhlukahlukeneyo nokunye.

Ukuzibandakanya kuyo kwakuhle kumnandi, wabeka umculo. Khawukhumbule nje ukuba umculo we-crossfit kufuneka ube namandla, uvutha kwaye ukhuthaze. Ungakwazi nokufumana ukuhlanganiswa okulungiselelwe ukuqeqeshwa, okulungileyo ukuba iintsimbi zihambelana kwisigqi kwaye zidibaniswe kumzila owodwa kunye nokuguqulwa okulula. Kulula kakhulu! Enyanisweni, unokulungisa utshintsho lwakho kumculo kwaye ukwenze ngaphandle kokukhangela iwashi, vele uqhubele phambili kumsebenzi olandelayo ngokukhawuleza ukuba uqedele iqela elithile lomzila.

Crossfit kubafazi

Izambatho ze-crossfit. Efanelekile nayiphi na imidlalo ephathekayo ekhululekile engaqineki ukunyakaza, kwaye uziva ukhululekile. Ukulungiswa okuphelayo kunokubakho ukushisa komoya. Ngenxa yokuba kufuneka uhambe ngokukhawuleza kwaye unamandla, ungagqoki iimpahla ezifudumele, ezifana ne-tracksuit. Iifutshane kunye neT-shirt zona zilungileyo.

Iingubo ze-crossfit. Ukuba iiklasi zihlala ehholo, uya kulungeleka ngamabhondi okukhanya. Inye yodwa kufuneka ibe yerubha, ukuqinisekisa ukuxhomekeka kakuhle kumgangatho kunye nokuphelisa ukuhamba. Kweminye imizimba, kukho umngcipheko wokubamba umlenze ukuba izicathulo zidibene.

Crossfit: ingozi

Into ebalulekileyo kukuba ukwazi umlinganiselo kuyo yonke into. Jonga i-pulse yakho kunye nombuso jikelele. Mamela wena! Kubalulekile ukufumana umgca ococekileyo phakathi kobuqili nokuzingela. Ngakolunye uhlangothi, awukwazi ukuzinikela kwaye uhlale ngaphambi kwexesha, kungenjalo akukho mphumo. Ngakolunye uhlangothi awukwazi ukuzityhafa. Qaphela ukuba igumbi lisebenza kakuhle, kwaye umoya omtsha wawuninzi. Uyakufuna kwakhona amanzi, uyisele kuphela kwi-sips encinci kunye ncinane.

Musa ukwenza kwisisu esingenalutho, udinga amandla okusebenzisa, ngoko-ke yenza into ethile kwiiyure eziyi-1.5-2 ngaphambi kokuzivocavoca.

Crossfit: ukutya

Umzimba wakho uya kuchitha amandla amaninzi, okwenzeka ngokwemvelo ukufuna ukuzaliswa. Uya kufuneka utshintshe ekutya okulungileyo, oku kuthetha ukugatywa kwezinto ezihamba phambili, iimveliso ezahlukahlukeneyo ezigqityiweyo kunye nezinye izitya ezomnandi kodwa eziyingozi. Kwimenyu yakho kufuneka ibe yinkimbinkimbi ye-carbohydrate (i-buckwheat, i-oatmeal, ilayisi) kunye nemveliso ephantsi yeoli yeprotheni evela (iinkukhu zeenkukhu, i-veal, yenkomo, intlanzi, amaqanda, njl.). I-carbohydrate yokutya ifaneleka ukuba idle kusasa, kwaye ngokuhlwa ukuxhomekeka kwiiprotheni. Kunconywa ukuba ingadli kakuhle ii-1.5-2 iiyure ngaphambi kokuqeqesha, ukuze umzimba ube nomthombo wamandla. Emva kokuqeqesha, zama ukungadli nantoni na iiyure ezingama-2, kodwa ukuze ukwanelise ukuvalelwa yindlala, unokuzibiza nge-cottage ushizi kunye ne yogurt.

Ungalibali ukusela! Ukusebenza okunamandla kubangela ukulahlekelwa okukhulu kwemithombo yamanzi, okumele kuzaliswe ukuze kuphephe ukukhulelwa kwamanzi. Phuza amanzi angabikho-carbonate, itiye, izithelo ezitsha ziza kunceda kakhulu.

Crossfit: Exercises

Naluphina uqeqesho kufuneka luqale ngokusebenza kakuhle ukufudumala izihlunu kunye nokuphepha ukulimala. Ukwandisa izinga lokushisa lomzimba ngexesha lokufudumala libuye lenze ngcono ukuhamba ngokubambisana kunye ne-elasticity of ligaments, ukongeza, izinga lentliziyo landa, kwaye ngoko umzimba wakho wonke ulungelelanisa imithwalo enzima.

Ukufudumala ngaphambi kokuba uqeqesho olunqamlekileyo lokulahleka kwesisindo lunokuba luhlobo lwezinto ezimbini: eziqhelekileyo kunye ezizodwa.

Ukufudumala okuqhelekileyo kunomsebenzi olula we-cardio (usebenza kwindawo okanye kwindlela, ukuxhuma ngentambo yokudumbuka, ukuhamba ngokukhawuleza, njl.) Kunye nokuzibandakanya okuhlanganyeneyo (iintambo ezihlukeneyo, iingqungquthela, njl.).

Ukufudumala okukhethekileyo kuhloswe ukufudumala amaqela athile amahlunu, aya kulandelwa yizo zonke izivivinyo. Ngokomzekelo, kwisicwangciso sakho ungabona izikwere eziphethe ibha ukuze uzilungiselele, yenza indlela eyodwa yeekatishi ezinomzimba ophantsi (25-30% wesisindo oceba ukuyisebenzisa kwiindlela ezisisiseko).

Ngokuqhelekileyo, i-warm-up ithatha malunga nemizuzu engama-7-10, emva koko ungayenza imisebenzi ephambili yomqhubi.

Ukuzivocavoca kwe-crossfit kukwahlukana ngokuqhelekileyo kwiintlobo ezi-3 ngokungqinelana nomthwalo: i-cardio, i-gymnastics kunye ne-weightlifting.

Iingxube ze-crossfit exercises - cardio

Cinga ngemisebenzi embalwa ye-cardio ongayifaka ekusebenzeni kwakho, baya kukunceda kakhulu ukwandisa umthamo wakho, kwaye unokomeleza inkqubo ye-cardiovascular system:

1. Ukuhlahlela ngentambo yokudlula . Ungaqala ngokuzula ngenye indlela yokujika kwintambo emoyeni, kwaye xa uziva unesiqinisekiso, ukwandisa ukuya kutshintshi ezimbini. Ngethuba lo msebenzi, zama ukugcina umgca we-flat, kunye nemilenze ebubanzi beeplavis. Uzakufuna ukuxhomekeka kunye nokulungelelanisa kakuhle.
2. Ukuhamba ngokuhamba . Ukugijima kwimida emfutshane kwisantya esiphezulu kunye noshintsho olubukhali kwicala lokuhamba kwindawo ethile. Wena. Umsebenzi wakho kukugqiba amanqaku amabini kunye nexesha elithile likhawuleza ligijime ukusuka kwelinye ukuya kwelinye ngaphandle kokuyeka. Umsebenzi wakho awuyi kuhamba malunga neengcamango, kodwa uthinte udonga okanye umgangatho wokujika uze ubaleke. Qinisekisa ukuba awunayo izicathulo ezityumkileyo, ngaphandle koko unobungozi bokulimala.
3. Ukuhamba i-bearish . Ukubeka nje, kuyimfuneko ukuhamba ixesha elithile, uncike ezinyaweni nasezandleni.
4. Ukuhlahlela ebhentshini . Beka into ephezulu ngokwaneleyo kunye nomhlaba ongagxininisi (ukuphakama ukusuka kwi-50 ukuya ku-70 cm), apho ungayigxuma ngenzame-ibhokisi, ibhentshi, njl. Umsebenzi wakho kwimigca embalwa ukuxuma kunye nokuzuma, ukubuyela kwindawo yayo yasekuqaleni.

Gymnastic CrossFit Exercises

1. Squats . Beka iinyawo zakho ngobubanzi bamagxa, iinyawo ziyafana kunye okanye zivelele ngaphandle, gcina umqolo wakho ngqo. Thatha i-pelvis uze uqale ukugubha, ukugcina ibhalansi ungayolula iingalo zakho phambili. Ukubuyela kwindawo yokuqala, ungayilungisi imilenze ngokupheleleyo, kufuneka iguqulwe ngamadolo.
2. "Bierpi" . Isikhundla sokuqala kukubeka ("lath"). Kufuneka ucinezele kude ukusuka phantsi, gxuma imilenze yakho uze uyibeke ecaleni kwezandla zakho, uthathe isikhundla se-squat, uze ufike ngokukhawuleza kunokwenzeka, hlala phantsi uphinde ubuyele kwindawo yokuqala.
3. I-Push-ups . Ukuba anikezelwa kanzima, qalisa ukubenza ngokugxininisa emadolweni, ngaloo ndlela unciphisa ubunzima bakho. Shintsha ukusekwa kwezandla - zama umncinci (izandla zi malunga nobubanzi bamagxa, izibini zixinzeleleke kumzimba) kunye nobubanzi obubanzi (iingalo zibanzi kunamahlombe, iindlovu zithe zahlukana).

Inkqubo yokuqhaqhaqhafaza umzimba - ukunyusa umzimba

Ukuze wenze le mizovo, uya kufuna i-inventory ye-crossfit, njenge-dumbbells, ubunzima, ibhola yezokwelapha, i-barbell, njl njl.

1. Deadlift . Isikhundla sokuqala - imilenze yimalunga nobubanzi bamagxa, umqolo uphendukile, intambo ibanzi ububanzi bamagxa, imilenze igobile emadolweni. Zonke iintshukumo ziqhutyelwa kakuhle ngaphandle kweejerks. Hlala phantsi, thabatha ibha uze uqondise umzimba, ubuyele kwindawo eqinileyo, ubambe isibini uze uhlale kwakhona.
2. Ukusebenza kunye nezidumbulu . Oku kubandakanya nayiphi indlela yokuzilolonga kunye nezigulane (ukugoba kwezandla kwiingqungquthela kunye neengqungquthela, ukuhanjiswa kwezandla phambi kwakhe kunye nezidumbulu, njl.

Inkqubo yoqeqesho lwe-Crossfit

Le nkqubo ye-crossfit yenzelwe iintsuku ezintathu, phakathi koqeqesho kufuneka kube nenye imini yokuphumla, apho izihlunu ziza kubuyisa khona.

Usuku 1 kunye nosuku 3:

1. Ukufudumala :

• e sebenza kwindawo;
• Ukusasaza imilenze ngokuxuma ngokuphakama kwezandla ngaphezu kwentloko;
• eqhuba ngokuphakama kwamadolo;
• usebenza kwindawo leyo kunye neengalo eziphambili eziphambi kwakhe.

Zonke iimvavanyo zenziwa imizuzwana engama-30 ngaphandle kokuphazanyiswa kwiinkqubo ezili-3-4, phakathi kokungabikho ukuphuka. Inye indlela elandelayo ihamba ngokukhawuleza kuneyokuqala. Ngaloo ndlela, uya kufudumala kakuhle izihlunu uze uzilungiselele umsebenzi ozayo.

Nciphisa umoya omncinci kwaye ufike kwizinto zokuzilolonga.

2. Inxalenye ephambili :

• ukuhamba nge-shuttle-thabatha amanyathelo amancinci amancinci kunye nokukhawuleza, ukuguqa phantsi, uthinte umgangatho, wenze okufanayo kwelinye icala;
• ukuhlala ngokukhawuleza-iinyawo malunga ne-angle-degree ye-degree-degree, iingalo ziqhubela phambili ukugcina ibhalansi;
• eqhuba ngokuphakama kwamadolo;
• izikwere kunye ne-jump jump emva kokuphakama;

Ezi zifundo ezine zenziwa malunga nemizuzwana engama-30 ngaphandle kokuphazanyiswa kwiindlela ezi-3, phakathi kwezinto ezingenza ikhefu imizuzwana engama-30 - ukubuyisela ukuphefumla nokuthatha amanzi.

Indlela nganye iyenziwa ngeyona migudu eninzi kwaye ikhawuleza kunokuba yangaphambili.

• 4 i-push-up + eqhutyelwayo ngokugxininisa ezandleni (8 "amanyathelo") + gxuma ngokuphakama;
• ukusuka kwisikhundla se "bar" (umzimba uhambelana nomgangatho, ugxininise ezandleni nasezinzwaneni), yenza ukukhwela ngokubeka imilenze njengesondele kwizandla zakho ngokusemandleni, uze uphinde ufike endaweni yokuqala.

Lo mjikelo ulandela umgaqo ofanayo njengoko ulandelelwano lwangaphambili-3.

Emva kwemigqaliselo ye-3-4 imizuzu, ubambe i-hitch, udonsa imisipha. Oku kungabandakanya imizila yomzimba kwiinyawo, ukuhlaselwa phambili, njl

2 ngosuku

Inkqubo ye-crossfit yeentsuku zokuqala neyesithathu zibandakanya kakhulu amandla, kwaye ngolunye usuku kuyinqweneleka ukunikela i-cardio.

Olu qeqesho luza kuthatha imizuzu engama-20-25 kuphela kwaye akukho zikhefu phakathi kokuzivocavoca.

1. Ukufudumala (njengaye kwezinye iintsuku)
2. Inxalenye ephambili :
   • ukuhamba;
   • Ukutshintshwa kwekhaba kunye neenyawo - ukunyakaza kufana nokukhaba isitha esicinga phambi kwakho, ukutshintsha imilenze ihamba ngokukhawuleza ngaphandle kokuyeka, izandla zigoba kwiindawo zokubamba kwaye zicinezele ngesifuba;
   • i-sprint - imizuzwana engama-20 ukuhamba ngokukhawuleza kwindawo, ke u-squat imizuzwana 2-3 uphinde usebenze endaweni;
   • i-lunge ekhohlo ekhohlo phambili, utshintsho lwemilenze ekuxumeni (zama ukuchukumisa umgca oguqa emadolweni), usebenza kwindawo emizuzwana emihlanu, kwakhona imiphunga, isebenza, njl.;
   • izikwere ezihamba phezulu;
   • 4 i-push-ups + egijima kwindawo "yesigxina" + gxuma ngokuphakama;
   • ububanzi bomda ububanzi bodwa ububanzi - enye inyuke phambili kwaye igxume emva;
   • eqhutywe kwindawo ephakamileyo;
   • ukusuka kwisikhundla se "ibha" yenza ukunyuka ngokubeka iinyawo zakho ngokusondeleyo kwezandla zakho + gxuma ngokuphakama + isikhalasi + sigijimela kwindawo "yezihluma".

Olu hlobo lwenkqubo yokuqeqesha abahamba phambili luya kukunceda nje kuphela ukuqinisa imisipha yakho, kodwa ukwandisa kakhulu ukunyamezela kwakho.