Ukuqeqeshwa okusebenzayo kungumsebenzi okhulisa lezi zimfanelo zomzimba ezilandelayo: ukushesha, ukuxhumanisa, ukuhamba, ukukhuthazela, amandla. Kepha leli gama alicaci kangangoba vele basho noma yini ngalo. Umbhali wencwadi ethi "Fitness for the Smart" uDmitry Smirnov ubhala ukuthi izivivinyo ezisebenza kakhulu ukuzivocavoca okubandakanya ama-squats ahlukahlukene, ukubulawa kwabantu, imishini yokunyathelisa nokudonsa. UGreg Glassman, umsunguli weCrossFit, ungeza ukuzivocavoca umzimba, ukuphakamisa i-kettlebell, nokuhlwitha izinsimbi kanye namajezi. Kwelinye iklabhu lokuzilolonga emaphandleni sizobona amantombazane egxuma azungeze umjikelezo ngamabhande erabha ukuze apompe izinqe. Isifundo sizobizwa futhi ngokuthi "ukuqeqeshwa okusebenzayo".
Phambi kwethu sinephrojekthi enkulu kakhulu yezentengiso yokuqina eminyakeni engama-20 edlule. Futhi nohlelo oluhle lokuqeqesha umzimba, uma ulusebenzisa ngokuhlakanipha.
Ingqikithi yokuqeqeshwa okusebenzayo
Okusemqoka hhayi ukumpompa imisipha ethile nobuhle bomzimba. Imayelana nokuqinisekisa ukuhamba okunempilo nokuvimbela ukulimala emidlalweni nasempilweni yansuku zonke. Ngakho-ke, oqalayo uzokwenza ukubulawa kwe-kettlebell ekhanyayo phansi ukuze abeke ngokuphepha izikhwama zokudla esiqwini. Umdlali webhola lezinyawo ungumdlali oshonile onesisindo esifanele ku-barbell, ngoba inhloso yakhe ukukhulisa amandla amakhulu lapho egijima ngemuva kwebhola. I-Sprinter - igxuma nge-barbell. Intokazi encipha ngokungapheli eneminyaka engaba yishumi nesipiliyoni kanye nezimpawu zokukhathala ebusweni bayo - okunye ukuhlaselwa okungajwayelekile ohlangothini ngokujika komzimba.
Le yindlela yokusebenza yendawo yonke, okulandelayo:
- Ukukhulisa ukuhamba ngokuhlanganyela okunempilo nokuhamba ngokujwayelekile, kunikezwa ama-squats, ukudonsa phansi, ukudonsa noma ukulingisa kwabo, imishini yokunyathelisa kuzo zonke izindiza kanye namakheshi endaweni yesikhulumi.
- Ukukhuthazela kwakhiwa izivivinyo ezifanayo, kepha kwimodi "amasekhondi angu-30-50 ngaphansi komthwalo, umzuzu wokuphumula."
- Amandla - Futhi isethi efanayo eguquguqukayo, kepha ku-3-6 rep range yamasethi ama-3-7, ukuphumula kubuyiselwe futhi kube nezinsimbi ezinkulu zebha.
- Ukudidiyelwa kwezemidlalo yamaqembu - ukunyakaza okuyinkimbinkimbi, ngokwesibonelo, ama-thrusters, okungukuthi, i-hybrid ye-squat yangaphambili nomshini wokunyukela phezulu, nokuhlaselwa okuhlukahlukene kuzingxenyekazi ezingazinzile ezinjengezicathulo ezingenazicathulo.
- Izimfanelo zobuchule bezinsizakalo ezikhethekile, ezempi nezamaphoyisa - ukuqeqeshwa kwamandla kumodi ephindaphindwayo ehlanganiswe nalokho okubizwa nge- "metabolic", noma isikhawu, sokukhuthazela kwamandla. Lokhu kuvumela isosha ukuba ligijime ehlane nomngane olimele emahlombe akhe futhi ngezikhathi ezithile lidubule lisitha, futhi iphoyisa lingathola noma yisiphi isigebengu ngemizuzwana eyi-10.
Futhi kungani-ke, abesifazane abasezigabeni zamaqembu benza amaphaphu ezinyaweni zabo ezingenalutho futhi ngasikhathi sinye begoba izingalo zabo kuma-biceps? Akunakwenzeka ukuthi lokhu kuwukuzivocavoca kokuzilolonga okusebenzayo. Ngakho-ke umfundisi uyabathokozisa, ubaphazamise ekuzondeleni futhi ubalayishe ngomsebenzi womzimba. Yilapho umdlalo uqala khona. Ochwepheshe bokuqina komzimba baphika ukuqeqeshwa okusebenzayo kweqembu njengokuhlukumezeka nokungasizi ngalutho. Izinkanyezi zakwa-YouTube ziyanyusa, ngoba ngemizuzu engama-20 ngosuku ungakwazi "ukuzijabulisa" kakhulu ukuze kube nenkohliso ephelele yokuthi uziqeqesha ngokuqinile. Ukuhola ama-marathons okunciphisa isisindo nakho kuyakhuthaza, futhi njengenye indlela yokuqeqesha amandla ezempilo.
© ty - stock.adobe.com
Zuza
Ukuqina kokusebenza komhlaba wonke kubuyise abantu ekusebenzeni komzimba. Uqinisekisile uquqaba ukuthi isigamu sehora lokuzivocavoca umzimba njalo ngosuku nokuzivocavoca ngesifunda kuzokwanela ukubukeka okuhle, ukuba nemisipha eqinile, amafutha omzimba aphansi, ukuhamba kahle, nokugwema izinhlungu zasemuva zomsebenzi wokuhlala phansi.
Izinzuzo zomuntu ovamile:
- Yonga isikhathi. Ukuzivocavoca kuhlelwe ngokuya ngomgomo wesiyingi noma isikhawu, akudingi ukuphumula okuningi phakathi kwamasethi futhi kukuvumela ukuthi ugcine ngaphakathi kwemizuzu engama-30-40 ngokutadisha wonke amaqembu emisipha.
- Kwandisa impendulo yomzimba. Ngemuva kokuzivocavoca okunjalo, umzimba usebenzisa i-oxygen ngokwengeziwe futhi usebenzisa amandla amaningi. Kulula ukwehlisa isisindo uma ulandela ukudla okunengqondo.
- Isebenza kuwo wonke amaqembu emisipha. Ungakhathazeki ngama-biceps, i-brachialis ne-gluteus medius.
- Isiza ukwenza i-cardio encane. Ukuqeqeshwa okujwayelekile okusebenzayo kuqeqesha inhliziyo futhi. Amahora amade kuthrekhi awadingeki. Kwanele ukungeza imizuzu engama-30 ohambweni olunconyelwe yi-WHO ngosuku ukukhiqiza uvithamini D.
Buhle bomdlali:
- Ukuvimbela ukulimala.
- Ukwenza ngcono ukusebenza kwezemidlalo enkulu.
- Isekela ukwakheka komzimba okuzuzisayo.
- Ukukhululeka kwengqondo.
© puhhha - stock.adobe.com
Izinhlobo zokuqeqeshwa okusebenzayo
Kunezinhlobo ezimbili ezinkulu:
- Amakilasi wokuqina weqembu.
- Ukuqeqeshwa komuntu ngamunye ukuthuthukisa izimfanelo ezithile.
Okokuqala kwenziwa ngaphakathi kohlaka lwe-Functional, Athletic Body, NTC, Body Rock nezinye izinhlelo ezifanayo. Iphuzu lisekunyakazeni okuguqukayo okunyakazayo okususelwa kuma-squats, amaphaphu, ama-push-up, ama-burpees, imishini yokuma ye-dumbbell kanye nokubulawa kwabantu okuhlukahlukene. Iqembu lenza izivivinyo zokubala, imvamisa lichitha iminithi ngaphansi komthwalo futhi lisuka ngokushesha lisuka kwesinye isivivinyo liye kwesinye. Phumula imizuzu engu-1-2 phakathi kwemijikelezo. Ngokwemvelo, lokhu yi-aerobics. Kepha abathengisi basitshela ukuthi ithatha indawo yamandla. Yebo, uma sikhuluma ngesicelo esijwayelekile "ngandlela thile ukunciphisa umzimba olwandle." Futhi cha, uma udinga ukulungiswa okungathi sína kokuma kweklayenti, ukuqedwa kokungalingani kwemisipha, imiphumela yokungasebenzi isikhathi eside noma i-banal "pumping" yezinqa, amahlombe, ama-biceps nakho konke abantu abavelele abafuna ukukubona.
Ukuqeqeshwa okusebenzayo kwama-blogger nakho kungakhonjwa kulesi sigaba esikhulu. Isibonelo - iZuzana Light, iSugary Six Pack, uKatya Buida, iCrazy Drying Project nezinye. Zihlanganiswe yizihloko ezihehayo zamavidiyo nokuqukethwe okujwayelekile:
- ama-burpees amaningi kanye nama-jumpin jacks phakathi kokuzivocavoca;
- ukweqa okuningi kusuka kuma-squats nasemaphaphu;
- ama-microdumbbells wezandla, enza ngawo uhlobo oluthile lokugoqeka kuma-biceps ngesikhathi se-squats;
- amapulangwe ayisibopho kanye nokusonteka;
- ama-push-ups nawo ayadingeka.
Izinhlelo ezinjalo zilungele umuntu ngaphandle kwezinkinga nge-ODA kanye nesisindo esiningi ngokweqile, kepha ngesipiliyoni sokwenza ama-squats afanayo, ama-push-up namaphaphu. Umthamo omkhulu uzosiza ukukhipha imisipha futhi kwandise ukusetshenziswa kwekhalori, isibalo sizothuthuka, amafutha omzimba azonyamalala (kunjalo, ngokuya ngokudla okunekhono).
I-CrossFit iqokonyiswa ezinhlelweni zeqembu. Uma singakhulumi ngokwenza abadlali, khona-ke lolu uhlelo lokuqina kakhulu oluhlanganisa amandla wangempela nokuzivocavoca izinsimbi ngomsebenzi we-aerobic endaweni ephezulu yokushaya kwenhliziyo. Ikuvumela ukuthi uhlakulele "yonke into" uma usondela kule nqubo futhi uyibeka kahle. Noma kuzoba yindlela elula yokushisa amakhalori kumuntu owenza ukunyakaza ngesiqingatha se-amplitude futhi "ngokusemandleni abo."
Izinhlelo zomuntu ngamunye zibhalwa ngokufunwa futhi zingafaka izinto ezahlukahlukene.
© Nebojsa - stock.adobe.com
Ukuzivocavoca okuyisisekelo nemishini
Ungadiliza yonke i-arsenal yokuqeqeshwa kokusebenza kwanamuhla ngezinhlobo zokuhamba nemishini esetshenzisiwe. Yize imithombo ehlukene ikwehlukanisa ekusebenzeni kwabesifazane, kwabesilisa, kwabaqalayo ngisho nakubantu abakhuluphele ngokweqile. Ngokuvamile, ukuhlukaniswa kokuzivocavoca okuyinhloko kubukeka kanjena:
| Izinhlobo zokuzivocavoca umzimba | Izikwele | Ama-lens nama-unilateral ayadonsa | Ukudonsa | Imile cindezela | Ukudonswa | Imishini yokucindezela kanye nebhentshi |
| Kwabaqalayo nokusebenza ekhaya, kanye nokuqeqeshwa ngokomzimba komgijimi webanga elide | Ngesisindo somzimba wakho | Ngesisindo somzimba wakho | Ukudonswa kwebha yase-Australia nokudonswa phambili kuyagoba ngaphandle kwesisindo | Ukudonswa phansi kwezinja, ukusunduza kwamahlombe ebhokisini | Emugqeni ngokunxeshezelwa ngengxenye yesisindo somzimba ngenjoloba | Okuvamile kusuka ekusekelweni noma kusuka phansi |
| Ukufaneleka nokuzivocavoca ekhaya | Ngemishini emincane (izinsimbi, ama-dumbbells, izigaxa zenjoloba) | Ngemishini emincane | Ama-kettlebells, ama-dumbbells, ama-absorber absorber absorbers | Ama-kettlebells, ama-dumbbells, ama-absorber absorber absorbers | Ngenxephezelo yengxenye yesisindo somzimba | Kusuka phansi noma kusuka kumahabhinizi okuqeqeshelwa ukusebenza, ngokuhlelwa kwesandla okuhlukile |
| Ukuqeqeshwa kwamandla kwabasubathi bokuqina noma bokulungisa | Nge-barbell - yakudala nangaphambili. Kwesinye isikhathi - ama-squats angaphezulu | Ngama-dumbbells | Nge boom noma imishini emincane | Nge boom noma imishini emincane | Okwakudala noma okunesisindo | Ngamasisindo ngemuva noma okushintshwa kokukhethwa kukho kokucindezela ibhentshi |
| Ukuqeqeshwa ngokomzimba kukaSprinter, umsebenzi wamasu, ukuqina okuthuthukile | Dynamic (ngokugxuma) noma ukuthatha i-barbell esihlalweni | Ifana nezikwele, ngaphandle kokuthatha | IDynamic - ijubane elikhulu ngenjoloba noma ngamaketanga | AmaJerks nokushaqeka okungamamitha | I-Kipping nevemvane | Imishini yokunyathela esheshayo enerabha noma amaketanga noma yeqa ama-push-ups |
Ukuzivocavoca okuthile okungaba nzima:
Ukudonswa kwase-Australia
Umugqa emilenzeni eqondile nge-rubber shock absorber
Donsa i-absorber yokwethuka ibhande emthambekeni
Umile umshini oshaqisayo
Ukudonswa kwenja okuphansi
Ibhokisi Lamahlombe Ehlombe
Ukudonsa ukudonsa phezulu
Izikwele Zokweqa Okunamandla
Ukudonswa kwezimvemvane
© Mihai Blanaru - stock.adobe.com. Izimpondo ezinamandla
© luckybusiness - stock.adobe.com. Ama-push-ups avela kuluphu
Ngezisindo
Konke okwethulwe etafuleni kungaba nzima ngokwengeza izinsimbi. Lokhu kunengqondo uma umgomo ungewona ukuthuthukisa, isibonelo, ukukhuthazela kokugijima, kodwa ukuqinisa imisipha. Iklayenti elijwayelekile lekilabhu yokufaneleka lizohlala lisuka emgqeni wokuqala liye ekugcineni. Umsebenzi wokumelana namandla uqhutshwa kuphela lapho umuntu ethatha isinqumo sokuncintisana kwiCrossFit noma esefike ethafeni lamandla futhi efuna ukukunqoba.
Kepha kuyini lokhu - ukuqeqeshwa okusebenzayo, uma sibhekene nokuqhubeka kwamandla okujwayelekile, njengakwezinye izinhlobo eziningi zokuqina? Iqiniso lodaba ukuthi lena yindlela eqanjiwe yokwenza inqubo yokuheha abantu abakhathele ukukhathazeka ngosayizi wezicubu, ubukhulu besendlalelo samafutha nokuzivocavoca okuhlukanisa imisipha emincane.
Ngemishini yokuzivocavoca
Empeleni, ngezinhloso zokuqina kunemigoqo evundlile kuphela nemigoqo efanayo. Yonke eminye imishini yokuzivocavoca ayisetshenziswa. Izihibe zokuqeqeshwa okusebenzayo ziyafana ne-gymnastics. Ziyakuvumela ukuthi ushintshe ngokwengxenye ama-engeli womthwalo futhi ufake amaqembu ehlukene emisipha emsebenzini.
Umthwalo weCardio
Ngezinhloso zokuqina, lokhu okulandelayo kuyenziwa:
- ukugijima kude no-200 kuya ku-800 m;
- i-burpee;
- ukweqa amajack, ukweqa ngentambo nangaphandle kwayo;
- amaphaphu ashukumisayo, izinyathelo;
- sebenza ngebhayisikili lokushaya nomshini wokugwedla.
ICardio ingeyesikhawu, ukusebenziseka okulula "okude, okuqondile" kuyangezwa njengokufiswa futhi imvamisa akukho ngaphezu kwezinsuku ezi-1-2 ngeviki.
Izici zokuqeqeshwa zokwehlisa isisindo
D. Smirnov, okukhulunywe ngaye ekuqaleni kwalesi sihloko, ukholelwa ukuthi ukuqeqeshwa kwesisindo kukhona. Futhi lokhu kuyinto efana namasekhula anezisindo ezinzima kakhulu nokuzivocavoca okuyisisekelo okuhlangene. ICardio yisikhawu. Ukudla kunenkinga yekhalori. Zonke ezinye izindlela zendlela zikholelwa ukuthi ukuvivinya umzimba okunjalo kukhulisa ukukhuthazela kwamandla kwezemidlalo, futhi isivakashi esilula sejimu akudingi konke lokhu.
Ngokwenzayo, ukuqeqeshwa okusebenzayo kubhekiselwa kukho "ukusheshisa imetabolism." Lokhu kungumsebenzi wangempela, uma umuntu enokuhamba okuhle ngokuhlanganyela, inqubo enhle, ukulungele ukuthi 'angacindezeli' izinsimbi, lapho nje esehlala kokushoda kwekhalori, futhi akwazi ukuphola.
KuCrossFit, ukwehlisa isisindo kuyalulekwa ukuthi kususwe amaswidi bese kwakhiwa ukudla okususelwa ezinhlamvini, inyama, amaqanda, amantongomane, imifino namakhambi.
Iningi labaqalayo kufanele lenze okuthile okufana nokuqeqeshwa kwesifunda okungekho (noma okuncane) okusindayo bese uzama ukwakha ukuphakama nokuhamba. Futhi-ke, ungakhohlwa ngokushoda kwekhalori, ngaphandle kokuzivocavoca ngaphandle okuzosebenza ngempumelelo.
Ngabe udinga zonke izinhlobo zokuhlaselwa ezinyaweni ezingenalutho nezinye izinhlobo ezingajwayelekile zokunyakaza ngamabhola emithi okwehlisa isisindo? Empeleni, cha. Lesi yisimangalo esiyinhloko sabo bonke ubuntu obuhluzekile bokuqina kweklabhu esebenzayo. Umuntu ovamile uzothatha isikhathi eside ukucabanga ukuthi angakuphinda kanjani ukuzivocavoca umzimba ukuze akwenze kahle nangempumelelo. Kungcono ukwenza umsebenzi ube lula ngobuchwepheshe, kepha ungawuphazamisi ukuze uphinde ubone lokho okufundiswa ngumfundisi lapho.
Izinhlelo zabaqalayo
Abahleli be-Self magazine balungiselele ukuzivocavoca okulula kakhulu kwabaqalayo emhlabeni:
- Izikwele.
- Ama-lumges.
- Ukujima.
- Ukujija.
- Ipulangwe.
Phinda izikhathi ezintathu, wenze ukuzivocavoca ngalunye umzuzu, bese kuthi ngosuku olulandelayo kunikezwe imizwa “emangalisayo” emzimbeni wonke. Eqinisweni, lesi sakhiwo sasungulwa nguGreg Glassman, "ubaba" weCrossFit. Futhi kwaziwa ngokuthi yi- "crossfit exercise", lapho ukunyakaza ngakunye kwakwenzelwe ukuphindaphinda okungama-50. Uma oqalayo engakwazi ukuqedela ukuphindaphinda okungama-50, kufanele aqale ngenombolo ayitholile.
Kwabesifazane
Cishe kuyafana, kepha ngokugcizelelwa ezinqeni, kubukeka kanjena:
- I-Plie enesisindo, ejulile.
© Vitaly Sova - stock.adobe.com
- Amaphaphu we-Dumbbell.
© puhhha - stock.adobe.com
- Ama-push-up avela ekusekelweni.
© undrey - stock.adobe.com
- Ama-crunches emaphephandabeni.
- Swing imilenze endaweni ipulangwe ezinqeni.
© Mihai Blanaru - stock.adobe.com
- Kukhuphuka abasekeli.
© logo3in1 - stock.adobe.com
Okwabesilisa
Abaqalayo bangakwenza lokhu:
- Isikwele se-Goblet esine-kettlebell noma ama-dumbbells ama-quadriceps.
- Izimpondo ezinamandla ezinokucindezela kwama-dumbbells noma ama-kettlebells ngaphezulu.
© ifitos2013 - stock.adobe.com
- Ama-Dumbbell push-up afaka ibhande ngokushintshana.
© Jovan - stock.adobe.com
- IBurpee.
© logo3in1 - stock.adobe.com
- Ipulangwe.
© undrey - stock.adobe.com
Enye inketho:
Izimo zokuzivocavoca umzimba
Okuxakayo ukuthi cishe akekho. Ngisho nomuntu olimele i-ODE, umfutho wegazi ophakeme kanye nokukhuluphala ngokweqile angenza lolu hlobo lokuqina. Kuphela uzokwenza ama-squats ayi-10 ngokujula nangokuphusha odongeni. Ubuhle besistimu ukuthi bungaguqulwa cishe kunoma yiliphi izinga lekhono.
Kodwa-ke, kufanele ugweme ukusebenzisa uma:
- kukhona ukuphikisana nomthwalo we-cardio osuka enhliziyweni nasemithanjeni yegazi;
- ube nokuhlukumezeka okusebenzayo;
- umuntu ugula nge-ARVI;
- ukugula okungamahlalakhona kuye kwaba kubi kakhulu;
- ngaphambi kwethu kungumqali onokwephula okukhulu ukuma noma ukugobeka komgogodla;
- ukuhamba ngokuhlanganyela kunqunyelwe.
Isiphetho
Ukufaneleka kokusebenza kungukukhangisa "okusongelayo" kokuqina komzimba komsubathi, okwenziwe lula ngezidingo zabantu abajwayelekile. Phambi kwethu izivivinyo eziyisisekelo zokuqina ezinamandla noma ngaphandle kwezisindo zamahhala, ezihlanganiswe nemijikelezo ukukhulisa ukubekezela komsubathi. Ukugcizelelwa kuthuthukisa amandla, ubugovu, ukukhuthazela, ukuhamba, nokuvimbela ukulimala kwasekhaya.
