Namuhla sizokhuluma ngokuzivocavoca umzimba, ngokuqeqeshwa, okuthe eminyakeni yamuva nje kwaduma kakhulu kubantu abasha.
I-Crossfit iyindlela efanelekile embonini yesimanje yokuqina, enezici ezivela kwezinye izindlela ezenziwe ngaphambili. Ku-CrossFit kunezakhi zokwakha umzimba, i-powerlifting, i-Tabata protocol, i-aerobics. Isici esiyinhloko salo mdlalo yikhono lokuhlanganisa izinto ezingahambelani. Ngokuyinhloko, i-CrossFit isebenzisa kakhulu ukuqeqeshwa kokuzivocavoca.
Kungani ukuzivocavoca kanye nokuzivocavoca umzimba kube yingxenye ebalulekile yeCrossFit? Ungaziqeqesha kanjani kahle ngesitayela sokuzivocavoca? Le ndlela yokuqeqesha izosiza ngani, futhi yikuphi okungcono: ukwakha umzimba, ukuwela ngezinyawo noma ukuzivocavoca emgwaqweni? Uzothola izimpendulo eziningiliziwe zale mibuzo ku-athikili yethu.
Kuqale kanjani konke lokhu?
Uma sibheka ukuzivocavoca njengeqoqo lokuzivocavoca, bekuhlala kufakwa ezingeni eliyisisekelo lokuqeqeshwa kwabasubathi banoma isiphi isimo. Ungazikhumbula izinkambiso zokuqeqeshwa ngokomzimba okujwayelekile e-USSR, lapho kukhonjiswe khona ubuncane obudingekayo bokudonswa nokwenyuswa emabhaleni angalingani ebangeni ngalinye nebanga ngalinye.
Kodwa uma sibheka ukuzivocavoca njengesiyalo esihlukile, khona-ke kungabizwa ngokuthi yisiqondiso esincane kakhulu sokuqina, okungafaki ngokuphelele noma yimuphi umsebenzi ngensimbi. Ukuzivocavoca emgwaqweni kwavela njengesisekelo se-calisthenics - inkomba entsha yokuqina, lapho kusetshenziselwa ukunyakaza okunzima kuphela ekuthuthukiseni:
- ukujima;
- ukudonsa;
- squats;
- sebenza nabezindaba;
- gijima.
Iqiniso elithandekayo: namuhla ukuzivocavoca emgwaqweni kuyinkimbinkimbi enkulu yokuzivocavoca umzimba okuthinta kakhulu i-gymnastics kune-calisthenics. Kepha izakhi zokuzivocavoca zeCrossFit zithathe konke okuhle kakhulu kuma-calisthenics, hhayi engxenyeni yokuzivocavoca yokuzivocavoca.
Ukusabalala kwama-calisthenics sekusabalele kakhulu ngokuthuthuka kwe-Intanethi. Ukuphakama kokuthandwa kokuzivocavoca (ikakhulukazi, ukuzivocavoca emgwaqweni) kungenxa yokuthi ekuqaleni kweminyaka yama-2000, akuzona zonke izingxenye zabantu ezazinokufinyelela kumajimu, futhi kunezinkundla zemidlalo (ikakhulukazi ezindaweni zamazwe e-CIS) cishe kuwo wonke amagceke.
Iqiniso elithandekayo: umsebenzi wokuqala ngaphandle kwemishini ekhethekile ekuqaleni wawuyisidingo esiphoqelelwe, esabe sesikhula saba ifilosofi ehlukile esekwe ekuziphikiseni ekwakheni umzimba nasekuqiniseni amandla.
Ngokuthuthuka kokuzivocavoca njengenkomba ehlukile, kuwo kwaqala ukuvela izinhlobo ezingaphansi ezihlukene. It:
- Ukuzivocavoca Emgwaqweni. Akazange amunce kuphela izakhi ze-calisthenics, kodwa futhi nokuzivocavoca okuhlukahlukene kokuzivocavoca.
- IGhetto Workout. Ibizwa nangokuthi i-Workout yakudala yesikole, noma i-Workout yakudala. Kugcinwe imigomo ye-calisthenics, kusho ukuthuthukiswa kwezinkomba zamandla kuphela nezamandla wejubane ngaphandle kokusebenzisa izinsimbi ezikhethekile.
Ngokuzayo, sizocubungula kakhulu ukuzivocavoca kwe-ghetto, ngoba inesisekelo esibanzi sokucabanga futhi esisebenzayo futhi yavela phambilini, ngakho-ke inelungelo lokubizwa ngokuthi yi-classic.
Izimiso zokuzivocavoca
Ukuzivocavoca okuyisisekelo ngesitayela esijwayelekile yindawo yonke. Akubandakanyi ukuzivocavoca okuningi kangaka, kepha kukuvumela ukuthi uthole ifomu eliyisisekelo lomzimba, okuthi ngokuzayo kube lula ukugaya ngosizo lokuzivocavoca okunzima ngamagobolondo.
Ukusebenza njengomanduleli weCrossFit, ukuzivocavoca ngezindlela eziningi kufana nakho kumigomo eyisisekelo:
- Ukuba khona kwenqubekela phambili. Yize abagijimi abenza i-Workout bengasebenzisi izisindo ezikhethekile, ngaphandle kwalokho basebenzisa imigomo efanayo: ukwandisa inani lokuphindaphinda, izindlela, ukunciphisa izikhathi zokuphumula, amasethi amakhulu, amasethi wokuhlubula, nezindlela zezitebhisi.
- Ukuthuthukiswa kwazo zonke izinkomba. Ukuzivocavoca umzimba kuvame ukuba yindilinga emvelweni. Ngokuhlanganiswa okuyinkimbinkimbi, umzimba wonke uqeqeshelwa ukuzivocavoca umzimba okukodwa.
- Ukuntuleka kwamagobolondo akhethekile okusinda. Ama-vesti okusinda asetshenziswa abagijimi ayindlela nje yokunciphisa isikhathi sokuziqeqesha kuze kufinyelelwe ezingeni elithile lokusebenza, ngemuva kwalokho ukuqhubeka kwemithwalo akunakwenzeka.
- Sebenzisa kuphela izivivinyo eziyisisekelo, ezisebenzayo.
- Ukungabi nesikhathi. Njengoba ingekho imithwalo eyeqisayo, ingozi yokulimala iphansi kancane kunaleyo yabagijimi abasebenza ngensimbi. Ngakho-ke ukuntuleka komphumela we-overraining. Kungakho abagijimi be-Workout bekwazi ukuziqeqesha ngaphezu kwesisodwa ngosuku.
- Umfutho ophakeme. Ngokwesilinganiso, ukujima kuthatha imizuzu eyi-10 kuye kwengama-30, lapho umzimba wonke uqeqeshwa khona. Izikhathi zokuqeqeshwa ezinde zivumelekile kuphela lapho kunesidingo sokwakha iqembu lemisipha elisalele noma lapho ulungiselela umncintiswano.
Kepha ukhiye obaluleke kakhulu isifiso sokufeza ukwakheka okuvelele ngokugqama kwesisindo somzimba esinciphile. Amaphesenti wamafutha angaphansi kwalaba basubathi awekho ngaphezu kwalawo abakhi bomzimba abancintisanayo.
Izinzuzo zale ndlela yokuqeqesha
Uma sibheka izindawo ezahlukahlukene zokuqina, khona-ke uhlelo lokuqeqesha amandla lunezinzuzo zalo ngaphezu kokuqina komzimba:
- Ingozi yokulimala okuphansi. Kuhlotshaniswa nobubanzi bemvelo bokuhamba nokuntuleka kwesisindo.
- Ukuqeqeshwa okuyinkimbinkimbi. Ngokungafani nokuqinisa amandla nokwakha umzimba, izitimela zokuzivocavoca azigcini ngamandla kuphela, kodwa futhi nokukhuthazela, kanye nokusebenza komzimba kwe-aerobic.
- Ukutholakala. Ukuzivocavoca umzimba kutholakala kuwo wonke umuntu, kungakhathalekile ukuthi uqeqeshwa kangakanani.
- Ikhono lokuzivocavoca umzimba wonke ku-Amazing eyodwa.
- Ingozi ephansi yokudlula ngokweqile.
- Isiza ukwelula kangcono.
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Okubi ngale ndlela yokuqeqesha
Ukuzivocavoca kuyisiyalo esikhethekile kakhulu, okuthi, noma sitholakale kuwo wonke umuntu, singaniki intuthuko enkulu ngokuzayo.
Ungalindela:
- Umkhawulo wokuqhubeka.
- Ukusebenza okuncane.
- Ukuntuleka kokukhula okuhambisanayo komzimba. Ngenxa yokuntuleka kokuvivinya umzimba kwamanye amaqembu emisipha abalulekile, bonke abasubathi be-Workout banesibalo "sesici", esinemisipha ye-rhomboid esilele kanye nesifuba esingenathuthukile. Ngaphezu kwalokho, imisipha yezingalo namahlombe athuthuke kakhulu kunemisipha emikhulu yomzimba. Lokhu kungalingani akuyona inkinga yobuhle kuphela, kepha futhi kuyinkinga yezokwelapha. Ngokuyinhloko, ngenxa yokukhula okungavamile kwemisipha yesisu maqondana nemisipha yomhlane ongezansi, umzimba uhlala usesimeni esishubile, okwandisa ubungozi bokugobeka komgogodla.
- Ukungakwazi ukuzijwayeza ebusika. Ngomzimba ofudumele ngokwanele ebusika, kulula ukuzelula.
Ukuqhathanisa nezinye izindawo zokuqina
Ngaphandle kweqiniso lokuthi ukuqeqeshwa kokuvivinya umzimba kuthathwa njengomdlalo ohlukile, akukho ndlela egqagqene nokwakhiwa komzimba noma i-crossfit yakudala, banokufana okuningi nalezi zindlela.
| Isikhathi | Intuthuko ehambisanayo | Ukuthuthukiswa kwezinkomba zokusebenza | Kunzima ukungena kwezemidlalo | Ingozi yokulimala | Isidingo sokunamathela ohlelweni lokudla, ukuzivocavoca kanye nohlelo lwezinsuku | |
| Zivocavoce | Akukho. Isikhathi esiphakathi kokuzivocavoca sinqunywa ngokuya ngempilo yakho. | Inikeza isilinganiso esihle semisipha kuya kwengqikithi. Kukhona okusilelayo kwamanye amaqembu emisipha. | Ukuntuleka kobuchwepheshe. Okuseqhulwini ukuthuthukiswa kwamandla nokuqineka kwamandla. | Phansi. Ukuqeqeshwa kuyatholakala kuwo wonke umuntu. | Phansi. | Ukuze uthole imiphumela emihle, udinga ukunamathela kuyo. |
| Ukwakha umzimba / Ukuphakamisa Amandla | Isikhathi esiqinile semiphumela emihle. | Intuthuko ehambisanayo ngaphandle kokusalela emuva. Amaphesenti amafutha emzimbeni alungiswa ngokuya ngesigaba sokulungiselela. | Ubuchwepheshe ngokuya ngesiqondisi. Okuza kuqala ngukuthuthuka kokuqina kokuqina namandla aphelele. | Phansi. Ukuqeqeshwa kwenziwa kangcono ngaphansi kokuqondisa komqeqeshi. | Iphansi impela. | |
| Isiphambano | Umqeqeshi omile noma akekho. Kuxhomeke kakhulu enhlalakahleni yomdlali. | Ukuthuthukiswa okuphelele okuhambisanayo ngaphandle kokusalela ngemuva kwamaqembu athile emisipha. Amaphesenti amafutha ancishisiwe. | Ukuntuleka kobuchwepheshe. Ukuthuthukiswa kwamandla okusebenza kuyinto ehamba phambili. | Phansi. Ukuqeqeshwa kwenziwa kangcono ngaphansi kokuqondisa komqeqeshi. | Phezulu. |
Izinganekwane zokuzivocavoca
Kunenani elikhulu lezinganekwane mayelana nokuzivocavoca umzimba, eziningi zazo ezingenasisekelo sangempela.
| Inganekwane | Iqiniso |
| Abantu abazilolonga balukhuni kakhulu kunabo bonke abanye abantu. | Le nganekwane yavela eqinisweni lokuthi abasubathi abazilolonga bangenza ukudonsa okuningi kunabakhi bomzimba noma ama-powerlifters. Eqinisweni, ukukhuthazela namandla alaba bagijimi cishe kusezingeni elifanayo. Ukuthi nje lapho besebenza ngesisindo sabo, akubhekwa ukuthi abagijimi be- "orientation esindayo" banesisindo esiningi, ngakho-ke ukuzivocavoca ngesisindo sabo kubanzima kubo ngokomzimba kunabasubathi bokuzivocavoca okulula. |
| Ukuzivocavoca akudingeki ukuthi kube nempilo. | Lokhu kungenxa yendlela yokuphila abaholi abaningi bezemidlalo yokuzivocavoca abahola ngayo. Kodwa-ke, lapho kukhona imikhuba emibi, inqubekela phambili kuma-calisthenics, njengakweminye imidlalo, yehla kakhulu. Kuyafaneleka ukubheka izinkanyezi zokuzivocavoca kwanamuhla: isibonelo, uDenis Minin uhola impilo enempilo futhi uyakujabulela nokusebenza ejimini ebusika. |
| Ukuzivocavoca akuyona into ebuhlungu. | Lokhu kuyiqiniso kuphela. Lokhu kungenxa yokuthi ukunyakaza okuyisisekelo (ukudonsa, ama-push-up kanye nama-squats) kunendlela yemvelo yokuhamba, okunciphisa ubungozi bokulimala. Kepha kubantu abasebenzisa ukuphuma okuphoqelela noma okunye ukuvivinya umzimba, ubungozi bokulimala bukhula kakhulu. |
| Ukuvivinya umzimba namaprotheni akuhambelani. | Le nganekwane yathandwa kakhulu emazweni e-CIS phakathi kuka-2008 no-2012. Eqinisweni, amaprotheni awalimazi futhi asheshisa intuthuko yakho ekuqeqesheni. |
| Ukwenza ukuzivocavoca umzimba, awukwazi ukuthola ubukhulu bemisipha. | Lokhu kuyiqiniso kuphela. Ukunqoba umkhawulo othile, umuntu uqala ukuqeqesha amandla okukhuthazela nezinhlelo ze-aerobic, ezinganiki i-myofibrillar hypertrophy engathí sina. Kodwa uma usebenzisa ukuqhubekela phambili kwemithwalo enesisindo, uzothola imisipha ehloniphekile, engesiyo eyaphansi yokwakha umzimba. |
| Ukuzivocavoca "kubukhali" kunabanye abadlali. | Lokhu kuyiqiniso kuphela, ngoba ukuqhubeka kwemithwalo kusho ukushesha ekwenzeni izivivinyo, okunika ukwanda kwamandla wokuqhuma. Kodwa-ke, ngokuvamile, uma umuntu esebenza ngamandla okuqhuma, khona-ke amagobolondo nendlela eya ekuqeqeshweni ayikuthinti lokhu. Isibonelo, abashayisibhakela baqhuma kakhulu kunabasubathi abazilolonga. |
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Uhlelo lokuqeqesha
Uhlelo oluyisisekelo lokuzivocavoca lunezici zalo futhi luqukethe izigaba eziningana eziyinhloko:
- Umsebenzi oyisisekelo wokulungiselela. Lesi yisigaba sokuqala sokuzilungiselela okumele wonke umuntu anqume ukuzibandakanya kakhulu nokuzivocavoca emgwaqweni kumele adlule kuso.
- Umsebenzi omkhulu. Isigaba sonyaka wonke esisho ukuthuthuka kokusebenza okuyisisekelo.
- Izikhathi zokuqeqeshwa kwephrofayili. Kuyadingeka uma kukhona ama-lags emaqenjini athile emisipha.
- Ukuqeqeshwa kweGymnastic. Kulabo abafuna ukuqonda ukunyakaza okuyinkimbinkimbi kokuzivocavoca kanye ne-acrobatic kumigoqo ovundlile nemigoqo efanayo.
Manje ake sibhekisise isigaba ngasinye sohlelo nokuzivocavoca okukubandakanya:
| Isikhathi | Isikhathi | Ukuzivocavoca okungenayo | Uhlelo lokuzivocavoca | umgomo |
| Ukulungiselela kwangaphambili okuyisisekelo | 1-4 amasonto |
|
| Esigabeni sokuqala, izimfanelo zamandla zomsubathi ziyaqeqeshwa futhi inqubo efanele iyenziwa kahle. Uma ukuqeqeshwa kokuqala komsubathi kungavumeli, kusetshenziswa ukuhlukahluka okwenziwe lula. |
| Umsebenzi omkhulu | 4-30 amasonto |
|
| Inhloso yalesi sigaba ukukhulisa ukuthuthukiswa kwezinkomba zamandla zomsubathi nokulungisa imisipha yokuzivocavoca. |
| Izikhathi zokuqeqeshwa kwephrofayili | Amasonto 30-52 | Izakhiwo ezifanelekayo zikhethiwe ngokuya ngobuchwepheshe kanye namaqembu emisipha asalelayo. |
| Lesi sigaba sihlose ukuthuthukisa amaqembu emisipha asilelayo. Kwenziwa ngokufana nokuzivocavoca umzimba. Ngokuya ngokuthi imiphi iminyakazo engenawo amandla nokukhuthazela, kukhethwa izakhiwo ezifanelekile. |
| Ukuqeqeshwa kweGymnastic | Ngemuva kweviki lesi-4, uma kudingeka | Ngokuya ngezinga lokulungela komsubathi, kukhethwa ukuhlukahluka kwe-acrobatic kokuzivocavoca okudala:
|
| Ukuthuthukiswa kwamasu namandla ekuzivocavoca iphrofayili yokuzivocavoca. |
Umphumela
Amasethi wokuzivocavoca angeza kakhulu ekuzivocavoca izinsimbi njengengxenye yokuqeqeshwa kweCrossFit. Kepha ungakhohlwa ukuthi ukuzivocavoca umzimba kuyindlela yokuqina. Akufanele uyithathe njengesiyalo esihlukile futhi uziqeqeshe usebenzisa izimiso zokuzivocavoca kuphela futhi ungagcini umsoco nohlobo lwansuku zonke. Ukuzivocavoca umzimba wangaphambi kokuqeqeshwa futhi kuyindlela yokuqonda ukuthi ukulungele kangakanani ukuthola imithwalo engathi sína nokuqeqeshwa.
