I-CrossFit ngumdlalo wabanamandla nabahlala njalo, futhi umsebenzi wawo obaluleke kakhulu ukuthola amandla asebenzayo okwenza imisebenzi yamandla yansuku zonke. Kungakho, kuma-Workout amaningi, ingxenye ibaluleke kakhulu kunento yamandla. Kepha ungakwenza kanjani kube nzima kakhulu, kukhulu kakhulu futhi ngasikhathi sinye ungakhohlwa ngengxenye yamandla emidlalo yokuncintisana? Izisindo zezandla zikulungele lokhu. Zisetshenziswa ngenkuthalo kweminye imidlalo eminingi ukuthuthukisa ukukhuthazela.
Ulwazi oluvamile
Izisindo zezandla ziyizipho ezikhethekile, amagilavu angavamile, lapho kufakwa khona okokufaka okukhethekile okwandisa isisindo. Inhloso yabo enkulu ukudala isikhungo esingeziwe samandla adonsela phansi ekugcineni kwamalunga (isihlakala) ukuthuthukisa ukukhula kwemisipha yehlombe nengalo yangaphambili kanye nokuthuthuka kokubekezela.
Ikakhulu, okokuqala ngqa abashayisibhakela, obekufanele bakhuphule ijubane lokushaya ngenkathi begcina le ndlela, bebecabanga ngezisindo zezandla. Njengoba isisindo sokuqala sesandla sincane impela, baba nethuba lokukhulisa amandla okuqhuma kuphela ngosizo lokuqhuma kanye nokunye ukuvivinya umzimba okufanayo. Izisindo zezandla (abashayi besibhakela basebenzisa amagilavu anesisindo kaningi) baxazulule ngokuphelele le nkinga, njengoba bevumele ukufeza izinzuzo ezimbili eziyinhloko:
- Ububanzi bemvelo bokuhamba. Ngaphandle kweqiniso lokuthi isikhungo samandla adonsela phansi salo mnyakazo sashintshwa kancane, izinsimbi zesandla zakwenza kwaba lula ukugcina ukuphakama kwemvelo kokunyakaza nokwenza inqubo yokunyakaza okuqhumayo, kusondele ngangokunokwenzeka eqinisweni.
- Ukuqhubeka kokulayisha. Uma ama-push-ups nemishini ye-barbell kuhloswe ngayo ekukhuleni okujwayelekile kwamandla futhi imvamisa kuthinta ngokungaqondile amandla omthelela, ukunyakaza okuqondile nokwanda kwejubane kwenza kwaba nokwenzeka ukudala ukuqhubekela phambili okuhlelekile komthwalo.
Ngenxa yalezi zinto ezimbili, amandla okushaywa kwabasubathi akhule kakhulu ngesikhathi esifushane kakhulu. Ukuqhathanisa, phambilini igalelo elinamandla lomshayisibhakela elirekhodwe ngumfelandawonye ngasekupheleni kwekhulu le-19 lalilingana nama-350 kilograms kuphela. Namuhla, kunenani elikhulu labasubathi amandla abo omthelela adlula ithani.
Ngokwemvelo, amandla emisipha yehlombe ayidingeki kuphela kubasubathi abahlotshaniswa nobuciko bempi, ngakho-ke, izikhonkwane zezingalo (bese kuba nezinsimbi) ziye zasakazeka cishe kuyo yonke imidlalo.
Ungayisebenzisa kuphi?
Namuhla, izinsimbi ezisetshenziswa ngesandla zisetshenziswa kakhulu kuyo yonke imidlalo, kusukela emjahweni wokugijima ukuya e-alpine skiing. Zisetshenziselwa ithenisi yetafula kanye nokuqina. Sizozama ukuthola ukuthi kungani kudingeka izinsimbi zezandla emikhakheni ehlukene.
Ake siqale ngokudiliza izinzuzo ezichazwe ngaphambilini ngokuya ngobubi bokuqeqeshwa okudala.
Inzuzo # 1
Ukuqeqeshwa kweCrossfit enezakhiwo eziphakeme kakhulu kubandakanya umzimba wonke. Kodwa-ke, ekuzivocavoca njengokudonsa nokudonsela phezulu ezingalweni, umthwalo omningi, njenganoma ikuphi okunye ukuzivocavoca okuyisisekelo, uthathwa ngamaqembu emisipha emikhulu (emuva, esifubeni, emilenzeni).
Ngenxa yalokhu, imisipha yezingalo kungenzeka ingatholi umthwalo owanele, ongavumeli umzimba wonke ukuthi usebenze ngokugcwele ngamandla afanayo. Ngokusetshenziswa kwezisindo zezandla, lokhu sekwenzekile.
Inzuzo # 2
Inzuzo yesibili etholwe ngokugqoka izinsimbi isobala kakhulu kubamele amandla nxazonke. Okungukuthi - ukwanda kwamandla we-cardio load. Akuyona imfihlo ukuthi iCrossFit isuselwe ekusebenzeni kwe-HIIT, okubandakanya ukuqina okukhulu esilinganisweni sokushaya kwenhliziyo okuphezulu. Kodwa-ke, nakulesi simo, abasubathi abaqeqeshiwe abavamile ukweqa indawo yokushaya kwenhliziyo ngaphezu kwezinga lokushisa amafutha, okunganele ukuqeqesha ukukhuthazela komsubathi ngokuphelele. Izisindo zisiza ukuxazulula le nkinga, njengoba ukunyakaza kwesandla ngakunye manje kunomthwalo owengeziwe.
Qaphela: Yile ndlela uRichard Froning Jr. asebenzisa ngayo izinsimbi zezandla. Uyagijimisa ikhithi yesisindo ephelele, efaka: ivesti yesisindo, izinsimbi emilenzeni nasezingalweni zakhe. Ngakho-ke, kunzima ukuzivocavoca umzimba wonke.
Enye inzuzo engenakuphikwa yama-weighting agents emidlalweni esindayo, ikakhulukazi, ku-power crossfit, isifundo semicu ebomvu esele. Into ukuthi imicu emhlophe esheshayo, enesibopho samandla nesivinini, yenziwa kalula ngosizo lwezakhiwo zamandla (ama-thrusters, ama-shvungs, i-traction, njll.). Ngenkathi izintambo ezibomvu ezihamba kancane zibandakanyeka kuphela ngesikhathi sokuzivocavoca isikhathi eside, okujwayelekile kwizakhiwo ze-Workout. Inkinga enkulu ukuthi lapho usebenza ezinhlelweni zokuzivocavoca, isisindo sihlala silungisiwe, esingavumeli ukwanda komthwalo ngokuhamba kwesikhathi nokwenza ngcono ukuqina komzimba. Isisindo esengeziwe ezandleni sixazulula le nkinga.
Lokhu kukude nohlu oluphelele lwamathuba ama-weighting agents wokukhulisa i-aerobic, amandla, isivinini nezinye izinkomba zemidlalo; umuntu angakhuluma ngokungapheli ngezinzuzo zabo. Ngakho-ke, kungcono ukuthenga futhi uzame ngokwakho.
© bertys30 - stock.adobe.com
Izindlela zokuzikhethela
Ngakho-ke, sithole ukuthi yiziphi izisindo ezenzelwe. Isikhathi sokukhetha:
- Ukugqoka induduzo. Naphezu kwakho konke, le nkomba kufanele ibaluleke kakhulu. Ngempela, ngokungafani nezimbumbulu, izinsimbi zigqokwa isikhathi eside kakhulu, futhi noma ikuphi ukuxubha noma ukulinganisa okungafanele kungaholela ekuhluphekeni, futhi ezimweni ezingavamile ngisho nasekususeni nasekulimaleni.
- Isisindo sesisindo. Kufanele kukhethwe ngokuya ngenhloso yakho nesikhathi sokugqoka. Kungcono ukuthola amakhithi ambalwa wokugqoka nsuku zonke, ukuqeqeshwa kwe-cardio namandla. Noma thatha inketho ngamacwecwe asusekayo.
- Umgomo. Lokhu kunquma hhayi kuphela isisindo somenzeli wesisindo, kodwa futhi nohlobo lokwakha. OkweCrossFit, izisindo zekhafu ezinamaphiko zihamba phambili.
- Ukugcwalisa. Ukuhola, sandy futhi metallic. Ukuhola akuvamile, isihlabathi sivame ukukhononda ngokuthi singena entanjeni yokuthunga ngokuhamba kwesikhathi, ngaphandle kwalokho, isisindo se-ejenti enesisindo sihlala njalo, futhi inguqulo yensimbi ikuvumela ukuthi ukhulise noma wehlise isisindo senkomishi, ngoba amapuleti ayasuswa. Kungakho isisombululo esihle kunazo zonke kungaba ukuthenga into enesisindo sensimbi. Kodwa-ke, isandy nayo iyindlela enhle uma udinga isisindo esincane.
- Izinto... Inketho enhle kakhulu i-polyester noma i-tarp. Yizinto ezihlala isikhathi eside kakhulu.
- Umkhiqizi... Kuyafaneleka ukunika ukukhetha kumikhiqizo eyaziwayo - iReebok noma i-Adidas.
- Indlela yokubamba ngesandla... Kuya ngesisindo senkomishi. Inketho engcono kakhulu iVelcro ebanzi eyodwa. Lokhu kuzonciphisa isikhathi esithathayo ukususa / ukunikela ngesisindo.
Bayini?
Ake sicabangele izigaba eziyinhloko zezisindo ezisetshenziswe ku-CrossFit:
| Buka | Isithombe | Isici esiyinhloko | Umsebenzi ohlosiwe |
| Isisindo esilula, ama-cuffs |  © piggu - stock.adobe.com | Ukuhlelwa okulula nesikhungo samandla adonsela phansi akuvumela ukuthi ungazizwa ukucindezela kwabo ngesikhathi sokuzivocavoca. | Ukuqeqesha amandla okushaya komsubathi ngenkathi egcina ukuhlangana kokunyakaza kanye nendlela efanele yokwenza. Ilungele i-classic high-intension cardio ngenxa yesikhungo sayo samandla adonsela phansi. |
| Isisindo esincane, amagilavu |  © Hoda Bogdan - stock.adobe.com | Ukuhlelwa okulula nesikhungo samandla adonsela phansi akuvumela ukuthi ungazizwa ukucindezela kwabo ngesikhathi sokuzivocavoca. | Ukuqeqesha amandla okushaya komsubathi ngenkathi egcina ukuhlangana kokunyakaza kanye nendlela efanele yokwenza. Ilungele i-classic high intensity cardio nabagubhi. |
| Isisindo esimaphakathi, ama-cuffs |  © Adam Wasilewski - stock.adobe.com | Ukuhleleka okuhlelekile nendawo emandla adonsela phansi akuvumela ukuthi ungazizwa ucindezelekile ngesikhathi sokuzivocavoca noma ukugqoka kwansuku zonke. | Ukugqoka kwansuku zonke - okusetshenziselwa ukuqeqeshwa okujwayelekile kokukhuthazela kwesandla. |
| Isisindo esingaguquguquki, amakhokho |  © onhillsport.rf | Ama-cuffs anezingcwecwe zensimbi ezisebenza njengezilawuli zesisindo zokuqhubeka komthwalo. | Izisindo zomhlaba wonke ezenzelwe ukusetshenziswa kwezinhloso eziningi. Ezimweni ezingavamile, ingasetshenziswa njengesisindo semilenze. |
| Izisindo eziguquguqukayo |  © yahoo.com | Ingafakwa kuyo yonke ingalo. Zibukeka njengomkhono. | Idizayinelwe ukuqeqeshwa okusebenzayo okuyinkimbinkimbi. Iphelele njengokushintshwa kwevesti yesisindo. |
| Izisindo ezizenzele zona |  © tierient.com | Izindleko eziphansi - ithuba lokulungiswa kwe-anatomical. | Ngokuya ngokugcwalisa, ikhwalithi yento nokuqina, kufeza izinhloso ezahlukahlukene. |
Umphumela
Uma uhlela ukusebenzisa izinsimbi ekugijimeni noma ekwenzeni izivivinyo eziyisisekelo, izinkomishi yizona ezingcono kakhulu. Ngasikhathi sinye, uma uthatha isinqumo sokuhlela iseshini ye-cardio-boxing ejimini, khona-ke izinsimbi ezimise okweglavu ziyafaneleka ngenxa yengozi yokulimala okuncane esandleni nasejoyintini eliseduze.
Namuhla, abantu abaningi bayalibukela phansi iqhaza lezisindo zezandla ekuqeqesheni okuqhubekayo. Kodwa azikwazi ukugqokwa hhayi kuphela ngesikhathi sokuqeqeshwa, kodwa futhi nasemini. Yize lokhu kungeke kuthuthukise kakhulu ukusebenza kwakho kwezemidlalo, ngokujwayelekile kuzothuthukisa ibhalansi yamandla futhi kwandise izindleko zekhalori.
Iqiniso elithandekayo: imvamisa izinsimbi zisetshenziswa ngabantu abayeke ukubhema. Lokhu kungenxa yokuthi ukuxhasa usikilidi ngesandla sakho ngenkathi ugqoke le-projectile kunzima kakhulu futhi akuphatheki kahle, okwenza abantu bazizwe benemizwa engemihle futhi, ngenxa yalokho, bagweme ukuncika ngokwengqondo kuzishukumisi ze-nicotine.
