Uma ubheka i-crossfit nezinye izindawo zokuqina komzimba wanamuhla, umuntu akakwazi ukuthinta isihloko sokuqeqeshwa kwesifunda, okuyisisekelo semidlalo eminingi. Kuyini futhi kusiza kanjani abaqalayo nabagijimi abangochwepheshe? Ake sicabangele ngokuqhubekayo.
Ulwazi oluvamile
Ukuqeqeshwa kwesekethe kusetshenziswe kabanzi cishe kusukela kwaqala imikhakha yezemidlalo engeyona eyinhloko. Kodwa-ke, wathola ukuhleleka okuhlelekile ngokuthuthukiswa kwezinkomba zokuqina kwesisindo.
Ikakhulu, uJoe Weider uthathwa njengomunye wabantu ababalulekile ekwakheni ukuqeqeshwa kwesekethe, owazakhela eyakhe indlela yokuhlukanisa ngokungafani nokuqeqeshwa okungekho ohlelweni. Kodwa-ke, ngenxa yokuphikiswa, wadala uhlelo oluyisisekelo lokuqinisekisa ukuqeqeshwa kwesifunda, imigomo esekwe kuyo namuhla.
Ukuqeqeshwa kwesekethe kuwo wonke amaqembu emisipha, ngokusho kwencazelo kaWeider, kuyindlela yokuzivocavoca enamandla okufanele ihlanganyele wonke amaqembu emisipha futhi ibe yingcindezi enkulu emzimbeni womsubathi, okuzokwenza umzimba wakhe uqhubeke nezinguquko.
Izimiso
Ukuqeqeshwa kwesekethe kuwo wonke amaqembu emisipha kusho ukuhambisana nemigomo ethile eyehlukanisa nezinye izinhlobo zokuqeqeshwa:
- Umthwalo omkhulu wokucindezela. Ukucindezela okukhulu - kuvuselela umzimba ukuthi ululame kakhulu, okukuvumela ukuthi ufeze imiphumela ethile ngokushesha okukhulu. Kodwa-ke, ekuqaleni, akufanele wenze konke ukuvivinya umzimba ukuze wehluleke.
- Ukuqina okuphezulu koqeqesho. Ikuvumela ukuthi uthuthukise hhayi kuphela amandla emisipha, kodwa futhi nezinhlelo zamandla ahlobene (ngokwesibonelo, umsebenzi wohlelo lwezinhliziyo). Akukho kuphuka phakathi kokuzivocavoca kumbuthano noma ubuncane imizuzwana engama-20-30. Phumula imizuzu engu-1.5-2 phakathi kwemibuthano. Inani lemibuthano ngu-2-6.
- Isikhathi esincane sokubamba. Isikhathi esifushane sokuqeqeshwa senza kufinyeleleke kubasubathi abaningi. Njengomthetho, isifundo esinjalo singena emaminithini angama-30-60 (ngokuya ngenani lemibuthano).
- Ukuba khona kobuchwepheshe obuqinile. Izimiso zokuthuthukiswa kokuqeqeshwa kwesifunda zisho umthwalo kuphela kuwo wonke amaqembu emisipha. Uhlobo lomthwalo lunquma isici sokukhethekile somdlalo oyinhloko.
- Ukuzivocavoca umzimba wonke ku-Amazing eyodwa. Imvamisa, kunikezwa umsebenzi owodwa weqembu ngalinye lemisipha. Ngasikhathi sinye, ukuhleleka kokuchazwa kwabo kuyashintsha kusuka ekuqeqesheni kuya ekuqeqesheni. Isibonelo, ngosuku lokuqala, uqala ngokuzivocavoca isifuba, ngosuku lwesibili, kusukela ngemuva, njalonjalo.
- Ubukhulu bomthwalo emaqenjini ahlukene emisipha kunqunywa ngosayizi wabo kanye nokuthambekela ekucindezelekeni. Ukuzivocavoca okuyisisekelo kufanele kusetshenziswe kakhulu.
Ekwakheni umzimba nasekuqiniseni imfanelo, ukuqeqeshwa kwesifunda kusetshenziswa ngabaqalayo abakuthola kunzima ukwenza ngokushesha izivivinyo ezisindayo zamalungu amaningi ngesisindo samahhala, nasesikhathini sokomisa. Ukuthola isisindo esisekelwe kuphela ekuqeqeshweni kwesifunda ngeke kuphumelele. Kulesi sigaba, ukusetshenziswa kohlelo olunjalo kunconywa kuphela ngaphakathi kohlaka lokunqanyulwa kwemithwalo.
Izinhlobonhlobo
NjengoCrossFit, ukuqeqeshwa kwesekethe kuyindlela yokwakhiwa kokuqeqeshwa engacacisi ukuqhubeka komsubathi. Isisekelo esibekwe ezimisweni eziyisisekelo zalolo qeqesho sikuvumela ukuthi wakhe ukuhluka ngokuya ngezidingo zomsubathi: kusuka ekuqeqesheni okudala, okusetshenziswa kuzo zonke izindawo ezihlobene nokwenyusa izinsimbi (ukwakha umzimba, ukuqinisa amandla, njll.), Ekuhlanganiseni ukuqeqeshwa kwezemidlalo ngokugcizelela ukuthuthukisa amakhono okusebenza (i-Tabata, i-crossfit, njll.).
Ake sibheke ngokucophelela izinketho eziyinhloko zokuqeqeshwa kwesifunda etafuleni:
| Uhlobo lokuqeqesha | Isici | Indlela yokuqhuba |
| Isiyingi esiyisisekelo | Ukuthuthukiswa okuphezulu kwezinkomba zamandla ngenxa yokukhishwa kokuzivocavoca okungaphrintiwe. | Kusetshenziswa izivivinyo ezihlanganisiwe eziyisisekelo kuphela. |
| Ukwakha umzimba isiyingi | Ukukhula okuphezulu kokuzwana komzimba. Sebenzisa abaqalayo njengamalungiselelo esisekelo soguquko lokwehlukanisa nangama-dryer anolwazi oluningi. | Ngokuphambene nesiyingi eyisisekelo, izivivinyo zokuzihlukanisa zingangezwa uma kunesidingo. Ngesikhathi sesigaba sokomisa, i-cardio ingangezwa. |
| Isiyingi e-Crossfit | Ukuthuthukiswa okuphezulu kwamandla asebenzayo ngenxa yemininingwane yokusebenza. | Ukuhlanganisa imigomo yokuphakamisa izinsimbi nokusubatha kuhilela ukukhulisa amandla okusebenza nokubekezela. |
| Ezokusubatha | Ukuthuthukiswa okuphezulu kwezinkomba zejubane. | Ukuqeqesha kufaka phakathi ukuthuthukiswa okuyisisekelo kwawo wonke amaqembu emisipha ngokwenziwa kokulungiswa kobuchwepheshe. |
| I-Tabata Protocol | Ubuningi obukhulu buhlanganiswe nesikhathi esincane sokuqeqesha. | Umgomo wokuqhubeka kokuqeqeshwa kanye nokwakhiwa kwamandla afanele ngenxa yokwakhiwa kokulawulwa kwesikhathi okuqinile ngokuhambisana nokulandela umkhondo we-pulse kuyabonwa. |
Udinga ukuqonda ukuthi lezi zinhlobo zethulwa kuphela njengesibonelo, ngoba ngokuphelele noma yiluphi uhlobo lokuzivocavoca lungakhiwa ngemigomo yokuqeqeshwa okuyisisekelo kwesifunda. Isibonelo, ukuzivocavoca noma ukuqeqeshwa kwesibhakela, ngakunye okunemvelo ehlanganisiwe futhi kukuvumela ukuthi uhlanganise imigomo yeTabata nezokusubatha, noma ukuphakamisa amandla ne-crossfit.
Ukusebenza kwesikhathi eside
Uma ucabanga ngokuzivocavoca kokuqeqeshwa kwesifunda kanye nenqubo yokwakhiwa kwayo, kungaphawulwa ukuthi ayikaze isetshenziswe ngabagijimi unyaka wonke. Kunengqondo ngabaqalayo ukutadisha ohlelweni olunjalo izinyanga ezingama-2-4. Ama-dryer anolwazi angasebenzisa izivivinyo eziyindilinga izinyanga ezingama-2-3. Esigabeni sokuqashwa, kuzoba okunengqondo ukusetha isonto elilodwa lokuqeqeshwa kwesifunda njalo emavikini e-4-6 njengengxenye yokufakwa emithwalweni isikhathi.
Kuhlala kungaphumeleli ukusebenzisa ukuqeqeshwa kwesifunda, ngoba umzimba ujwayela lolu hlobo lomthwalo, okunciphisa ukusebenza koqeqesho.
Uhlelo olusebenza njalo
Kulabo abafuna inqubo ephelele yokuzivocavoca, nasi isibonelo sokuzivocavoca kwesifunda okulungele abagijimi abanolwazi nabaqalayo abanolwazi okungenani oluncane ngensimbi:
| UMsombuluko | ||
| Incline Bench Press | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Umugqa we-dumbbell wesandla esisodwa | 1x10-15 |  |
| Cindezela umlenze kusimulator | 1x10-15 |  |
| Ukuqamba ama-curls emilenzeni ku-simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Uhleli ucindezela i-dumbbell | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ama-curls e-barbell emi | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi laseFrance | 1x10-15 |  |
| NgoLwesithathu | ||
| Ukudonsa okubanzi | 1x10-15 |  |
| Ukucindezela kwebhentshi likaDumbbell | 1x10-15 |  |
| Isandiso somlenze ku-simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Isihluthulelo se-barbell yaseRomania | 1x10-15 |  |
| Ukudonsa okubanzi kwe-barbell | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ama-curls e-Dumbbell ahleli ebhentshini elithambekele | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Isandiso ebhodini lama-triceps | 1x10-15 |  © blackday - stock.adobe.com |
| ULwesihlanu | ||
| Izikwele Zamahlombe kaBarbell | 1x10-15 |  © Vitaly Sova - stock.adobe.com |
| IsiRomania Dumbbell Deadlift | 1x10-15 |  |
| Idiphu emabhaleni angalingani | 1x10-15 |  |
| Umugqa webha ekuthambekeni kwebhande | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Cindezela ngokubamba okuncane | 1x10-15 |  |
| UScott Bench Curls | 1x10-15 |  © Denys Kurbatov - stock.adobe.com |
| Behleli u-Arnold Press | 1x10-15 |  |
Sekukonke, udinga ukwenza imibuthano enjalo engu-3-6, eyokuqala eyokufudumeza. Ukuphumula phakathi kokuzivocavoca - imizuzwana engu-20-30, phakathi kwemibuthano - imizuzu engu-2-3. Ngokuzayo, ungakhuphula umfutho wokuzivocavoca umzimba ngokwandisa inani lemibuthano, izinsimbi zokusebenza nokunciphisa isikhathi sokuphumula. Sekukonke, uhlelo luchaza ukusetshenziswa kwalo kungakapheli izinyanga ezingama-2-3, ngemuva kwalokho kungcono ukushintshela ekuhlukaneni okudala.
Qaphela: Ukwahlukaniswa ngezinsuku zeviki kuhlala kungqubuzana futhi kusho ukulungiswa kwesimiso sakho sokuqeqeshwa. Awudingi ukwenza lokhu ngaphezu kwezikhathi ezi-3 ngeviki.
Izinzuzo eziphambili zale ndlela yokuqeqeshwa yilezi:
- Ukuntuleka kokusebenza kwelinye iqembu lemisipha. Lokhu kuvumela umzimba womsubathi ukuba ulungele imithwalo kunoma yikuphi ukwenza okuthile esikhathini esizayo.
- Ukungafani. Isisindo sezinto ezisetshenziswayo sinqunywa ukufaneleka komsubathi.
- Isikhathi esifushane sokuqeqeshwa. Ngokungafani neminye imidlalo, ukuqeqeshwa kwe-canonical circuit kungenziwa ngemizuzu engama-30-60.
- Ikhono lokwenza ukulungiswa nokulungiswa kokuzivocavoca nge-analogs ngokuya ngokuthanda komuntu ngamunye.
Isiyingi vs i-crossfit
I-Crossfit, njengesiqondiso sokuqina komzimba, ikhule ngesisekelo semigomo yokuqeqeshwa kwesifunda, elandelwa ukugcizelela ekwakhiweni kwamandla asebenzayo. Ngaphandle kwenani elikhulu lezemidlalo, ukuzivocavoca kanye nokuzivocavoca ohlelweni lomncintiswano weCrossfit Games, kungaphawulwa ukuthi izindawo zemiklomelo zihlala zithathwa ngabasubathi abanolwazi olukhulu lokuzivocavoca okunzima.
Ake sicabangele ukuthi ngabe i-CrossFit iyindlela eqhubekayo yokulandela imigomo yokwakha ukuqeqeshwa kwesifunda, ukuthi iyabandakanya noma iphikisana nabo ngokuphelele:
| Ukuqeqeshwa okuyindilinga | I-canonical crossfit |
| Ukuba khona kokuqhubeka njalo. | Ukuntuleka kokuqhubeka kwephrofayili. Umthwalo unqunywa yi-Wod. |
| Ukuqhubekela phambili kunqunywa ngesisindo, ama-reps, amathanga, isikhathi sokuphumula | Ngokufanayo. |
| Kusetshenziswa izivivinyo ezifanayo kumjikelezo wenyanga engu-1-2 ukukhulisa imiphumela. | Ukwahlukahluka okukhulu, okukuvumela ukuthi uthuthukise umthwalo wephrofayili ngokushaqisa njalo wonke amaqembu emisipha. |
| Amandla wokushintsha izivivinyo ukuze zihambisane nezidingo. | Ngokufanayo. |
| Isikhathi esifushane kakhulu senqubo yokuqeqesha. | Ukuhluka kwesikhathi sokuqeqeshwa kukuvumela ukuthi uthuthukise amasistimu wamandla ahlukene emzimbeni, kukhulise inani le-glycogen ne-oxygen sensitivity yemisipha. |
| Ukushoda kobuchwepheshe obuqinile kukuvumela ukuthi wenze yonke imisebenzi. Kubandakanya ukuthuthukiswa kwamandla, ukukhuthazela, ukushiswa kwamafutha, ukuthuthukisa ukusebenza kwenhliziyo. Umkhawulo kuphela ukuthi ukuhambisana kohlelo kunqunywa yisikhathi sokuqeqeshwa. | Ukuntuleka okuphelele kobuchwepheshe, okukuvumela ukuthi ufeze ukuthuthukiswa kwamakhono asebenzayo omzimba. |
| Ilungele abasubathi bawo wonke amazinga wokufaneleka. | Ngokufanayo. |
| Umqeqeshi uyadingeka ukulawula umphumela nobuchule bokuzivocavoca. | Ngokufanayo. |
| Ukuqapha izinga lokushaya kwenhliziyo kuyadingeka ukuvimbela i-athletic heart syndrome. | Ngokufanayo. |
| Indlela ephephile yokuqeqesha. | Umdlalo ohlukumezayo odinga ukulawulwa okwengeziwe ngamasu, ukushaya kwenhliziyo, nesikhathi ukuze kuncishiswe izingozi emzimbeni. |
| Akunasidingo sokuziqeqesha eqenjini. | Ukusebenza kahle okukhulu kutholakala ngokunembile ekuqeqesheni iqembu. |
Ngokususelwa kukho konke lokhu okungenhla, singaphetha ngokuthi i-CrossFit ihlanganisa imigomo yokuqeqeshwa kwesifunda, iyicubungule ngokuhlangana nezinye izimiso eziyisisekelo zokuqina ukuthola imiphumela emihle.
Ukuzivocavoca kwesifunda kuphelele njengokuzivocavoca kwangaphambili kweCrossFit noma kufanelana ngaphandle komthungo njengenye yezinhlelo ze-WOD zamasonto onke.
Ukufingqa
Ukwazi ukuthi yini ukuqeqeshwa kwesifunda esigcwele, nokuqonda imigomo yokwakhiwa koqeqesho, ungalungisa uhlelo lokuqeqesha ukuze luhambisane nezidingo zakho. Into esemqoka ukukhumbula imithetho embalwa maqondana nesakhiwo sokuqeqeshwa kwesifunda sokuqeqeshwa kweCrossFit:
- Isebenzisa isikhathi ukugwema ukuma.
- Ukuzivocavoca okushintsha njalo (ngenkathi kugcinwa ukulinganiswa komthwalo).
- Yonga izinga lokuqina nesikhathi sokuqeqesha.
