Abasubathi ababandakanyeka kwezemidlalo yamandla, kufaka phakathi abaphambanayo, esigabeni esithile sokuqeqeshwa babhekene neqiniso lokuthi abakwazi ukufinyelela ngokugcwele emandleni abo futhi bazitholele imiphumela ephezulu ngokwabo ngenxa yokungabekezeleli okwanele kwe-aerobic. Vele kukhula ngosizo lokuzivocavoca umzimba (ukugijima, ukuhamba, ibhayisikili elimile, njll.), Kodwa uma umgomo kuyimidlalo yezobuchwepheshe, khona-ke udinga ukuqonda ukuthi imiphumela eyeqile idinga ukuqeqeshwa okwedlulele. Kulesi simo, imaski yokuqeqesha yeCrossFit (imaski ye-hypoxic) ingasiza abasubathi.
Ukusetshenziswa kwamamaski okuqeqesha kuCrossFit akuvamile kulezi zinsuku. Abasubathi abaningi abadumile baqinisekisa ukuthi kungenxa yokusebenzisa kwabo ukuthi bakwazi ukukhulisa kakhulu izimfanelo zabo zokusebenza, okokuqala, ukukhuthazela kwe-aerobic namandla.
Amaski e-oksijeni we-crossfit neminye imidlalo yamandla yakhelwe ngendlela yokuthi umphumela wawo uqhathaniswe nokuqwala izintaba nazo zonke izimpawu zokuba khona: indlala ye-oxygen ne-hypoxia yobuchopho obumnene. Lokhu kulingiswa kwezimo zemvelo eziphakeme kakhulu kungakhuphula ngamandla ukuqina kokuzivocavoca kwakho kwe-CrossFit.
Kungani usebenzisa imaski yokuqeqesha yeCrossFit, ukuthi ungazuza kanjani kakhulu kuyo futhi ungalimazi impilo yakho ngasikhathi sinye - sizokutshela kule ndatshana.
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Yini imaski yeCrossFit?
Isigqoko sokuqeqesha se-Crossfit = uhlobo lomqeqeshi. Yenziwe ngezinto ezisezingeni eliphakeme ze-hypoallergenic, ezibonakala ngokungenisa umoya okuhle, ukukhanya nokuqina. Umshini ngokwawo uqukethe izinto ezilandelayo:
- ibhande lokunwebeka elilungiswe ngemuva kwekhanda;
- Ama-valve amabili okuphefumula okungena kanye no-1;
- diaphragms for valve.
Isifihla-buso se-hypoxic senzelwe ngendlela yokuthi ama-valve wokufaka avalwe kancane ngesikhathi sokuhogela. Lokhu kuphoqa umsubathi ukuthi aphefumule kakhulu, ngenxa yokuthi i-diaphragm iyaqiniswa futhi umuzwa we-acidification emisipheni esebenza ngaphansi komthwalo uyancipha. Izinga lokuvinjelwa komoya-mpilo lingalungiswa kusetshenziswa ulwelwesi olukhethekile olusemaskini. Kulokhu, ungalingisa izinkangala ebangeni elisuka kumamitha ayi-900 kuye kwayi-5500.
Qaphela! Udinga ukuqala ukusebenzisa imaski ngokulingisa ukuphakama okungenani - kubalulekile ukuqala ukuzivumelanisa nomthwalo onjalo bese kuthi kancane kancane uqale ukukhulisa ukuqina koqeqesho.
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Amathiphu wokusebenzisa nokukhetha imaski
Qiniseka ukuthi unempilo enhle ngaphambi kokusebenzisa imaski ngenkathi wenza iCrossFit. Hlola amasistimu enhliziyo nemithambo yokuphefumula ngokucophelela. Khumbula! Ukusetshenziswa kaningi futhi okunamandla kakhulu kwemaski yokuqeqesha kungakhuphula izinkinga ezikhona zokugula.
Izincomo zokusetshenziswa
Kunengqondo ukusebenzisa imaski yokuqeqesha kuphela kulezo zivivinyo lapho siphishekela khona inhloso yokuthuthukisa ukukhuthazela kwethu kwe-anaerobic. Lokhu kungaba ukugijima noma ukuhamba ngokushesha, ukwenza izakhiwo ezisebenzayo zokuqina okulingene, isibhakela, ukulwa, njll.
Udinga ukuqala ukuyisebenzisa ngokumelana okuncane: ngale ndlela umzimba uguquguquka ngokushesha uye kwijubane elisha lokuphefumula. Ukuze uvule uhlelo lwakho lwe-cardiovascular to a comfortable heart for your body, kufanele uqale nge-low-intension umfutho we-cardio. Kungemva kwalokho kuphela lapho ungaqala khona ukwenza izakhiwo ze-crossfit ngokusebenzisa okungeziwe kwemaski.
Musa ngaphansi kwanoma yiziphi izimo ukuphoqa imicimbi - ekuqaleni umthwalo kufanele ube "owethulwayo": awukho umsebenzi kumaskhi owehlulekayo. Kufanele kube nesikhathi esanele sokuphumula phakathi kwamasethi, futhi ukushaya kwenhliziyo akufanele kweqe ukushaya okungu-160 ngomzuzu. Ngakho-ke kunconywa ukuthi usebenzise i-monitor rate qapha ngasikhathi sinye njengemaski yokuqeqesha.
Esibonakalisweni sokuqala se-malaise ne-hypoglycemia, ukusetshenziswa kwemaski yokuqeqesha kufanele kumiswe ngokushesha. Ngemuva kwalokho, kufanele nakanjani udle inani elanele loketshezi (okungcono kakhulu - iziphuzo ze-isotonic) namanye ama-carbohydrate alula. Lokhu kuzobuyisela ibhalansi yamandla omzimba, kubuyise ukuphefumula futhi kubuyisele umzimba wakho kokujwayelekile.
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Ungayikhetha kanjani imaski?
Kuyafaneleka ukuthenga imaski ye-crossfit kuphela uma uqiniseka ngokuphelele ngokuvela kwayo nokusebenza okulungile. Qaphela futhi uqonde kule ndaba: imakethe igcwele ama-fakes ashibhile wezinto ezisezingeni eliphansi, futhi asikho isiqinisekiso sokuthi ama-valve wokungena nawokukhipha wedivayisi ayasebenza njengoba bekulindelekile. Uma uthenga umkhiqizo osezingeni eliphansi noma usebenzisa imaski ngaphandle kokuhlolwa kokuqala, uzibeka engcupheni yokulahlekelwa ukwazi ngenxa yokushoda komoya-mpilo. Musa uku-oda amaski kumasayithi afika ekhasini elilodwa - amathuba okukhubeka kumkhiqizo mbumbulu asondele ku-100%.
Noma ungumnikazi wesifihla-buso esinegama elibizayo - ungakhohlwa ukuthi sidinga ukunakekelwa ngokucophelela. Indwangu kufanele igezwe ngezikhathi ezithile, futhi indlela yokuphefumula uqobo kwesinye isikhathi idinga ukuqaqwa futhi isulwe othulini nomswakama onqwabelene. Okungcono okwamanje, sebenzisa amakhava angashintshwa. Isifihla-buso esinganakekelwa kahle, kungenzeka, emva kwesikhashana, singabe sisalungisa kahle ukugqagqana kwe-valve futhi ukunikezwa komoya kungaphazamiseka ngokuphawulekayo.
Yiziphi izivivinyo ongazenza ngesifihla-buso?
Imaski yokuzivocavoca yeCrossFit ilungele konke ukusebenza lapho sihlakulela khona ukukhuthazela kwe-aerobic. Okokuqala, lokhu kuphathelene nokuhamba noma ukuhamba ngamandla, ukuhamba ngebhayisikili, ukuhamba esitebhisini noma i-ellipse, nezinye izinhlobo zokuzivocavoca umzimba.
Ukusetshenziswa kwemaski kunconyiwe
Kunconywa ukuthi usebenzise imaski yokuqeqesha lapho wenza izivivinyo ezilula zobuchwepheshe kanye nezakhiwo ze-crossfit ezenziwe ngesisindo somsubathi. Lokhu kungafaka izivivinyo ezilandelayo:
- izinhlobo ezahlukahlukene zama-push-up kusuka phansi nakwimigoqo engalingani;
- izinhlobo ezahlukene zokudonsa kubha;
- izikwele ezisisindo somzimba;
- ukuzivocavoca kwabezindaba;
- i-burpee;
- gxuma squats;
- ukweqa etsheni lomgwaqo;
- ukugibela intambo noma ukusebenza ngezintambo eziqondile;
- intambo eyeqa kabili;
- sebenza ngesando, ngesaka.
Lolu akulona lonke uhlu lokuzivocavoca lapho ungasebenzisa khona imaski yokuqeqesha ukuze uthuthukise ukusebenza kwakho, kepha izibonelo ezimbalwa.
Ukuzivocavoca akunconyiwe
Abasubathi abaningi abasebenza ejimini basebenzisa isifihla-buso se-hypoxic ezenzweni zokuzivocavoca zakudala eziyisisekelo zasendulo: i-deadlift, i-bench press, ama-squats, imigqa ye-barbell, njll. Ukwenza lokhu akulungile ngokuphelele: uhlobo lokuqeqeshwa kwe-anaerobic ludinga ukusetshenziswa kwamandla amaningi, sidinga inani elanele lomoya-mpilo ukuze kutholakale igazi kahle emisipheni esebenzayo.
Kunzima kakhulu ukufeza umphumela onjalo kumaskhi wokuqeqesha: kunzima ukufeza ukupompa okuhle kuwo ngenxa yokunikezwa okuphansi komoya-mpilo emaphashini. Kunzima futhi ukugcina isilinganiso esifanele sokuphefumula, okungaholela ekwandeni kwengcindezi yegazi. Ukusetshenziswa ngasikhathi sinye kwemaski yokuqeqesha kanye nebhande lezemidlalo kuzoba yingozi ikakhulukazi - ukugcina isilinganiso sokuphefumula okujwayelekile cishe kuzoba cishe kungenzeki. Ngakho-ke, kungcono ukusindisa imaski yokuqeqesha yomsebenzi we-anaerobic nokuthuthuka kokukhuthazela. Ukusetshenziswa kwemaski yokuqeqeshelwa amandla kuyimpikiswano.
Izinzuzo nokulimala kwesifihla se-crossfit
Njenganoma imuphi umqeqeshi, imaski yeCrossFit ayisebenzi nje kuphela, kepha futhi ingalimaza umzimba ezimweni zokusetshenziswa okungafanele. Ake sibheke ngokushesha ukuthi umgijimi angazuza kanjani ngokusebenzisa imaski nokuthi kungaba namiphi imiphumela uma esetshenziswe ngokungafanele.
Izinzuzo zemaski ye-crossfit
Ukusetshenziswa okulingene, okuxhumene nochwepheshe, kusiza ekunqobeni izindawo eziphakeme zemidlalo: ukukhuthazela kwamaphaphu kanye nenhliziyo kuyenyuka ngenxa yokwanda kombundu we-anaerobic metabolism, ukukhuphuka kwevolumu yamaphaphu, nokukhathala kwe-aerobic kwenzeka kancane kakhulu.
Ukusetshenziswa kahle kwemaski yokuqeqesha kungaholela emiphumeleni emihle elandelayo emzimbeni:
- ukwanda kwevolumu yamaphaphu;
- ukunciphisa umuzwa we-acidification emisipha;
- ukuqala okuhamba kancane kwe-anaerobic glycolysis nokwehluleka;
- ukuqinisa i-diaphragm;
- ukulungiswa komzimba ukuze usebenze ezimeni ezinomkhawulo we-oxygen;
- ukushesha kwemetabolism, ukusetshenziswa kwamandla okuphezulu.
Yimuphi umonakalo ongenziwa imaski?
Naphezu kwezinzuzo zayo eziningi ezinhle, imaski yokuqeqesha yeCrossFit ingaba yingozi uma isetshenziswa kabi. Ukuqeqeshwa okunamandla kakhulu kuyo kungaholela ekutheni kungabi nokuhle, kepha kube nemiphumela emibi, okungukuthi:
- ukuwohloka kohlelo senhliziyo nemithambo yegazi: i-tachycardia ejwayelekile kanye ne-arrhythmia;
- ukuvivinya umzimba njalo ezimeni zegazi eliphakeme kungaholela ekutheni umfutho wegazi ophakeme nomfutho wegazi ophakeme;
- lapho usebenza ngenani elilinganiselwe lomoya-mpilo futhi ngesilinganiso senhliziyo esikhuphukayo, ukulahleka kokwazi nokuquleka kungenzeka.
Ukusetshenziswa kwemaski yokuqeqeshwa kwe-crossfit kuyaphikiswa kubasubathi abanezifo zezifo zezinhlelo zenhliziyo nemithambo yokuphefumula. Lesi sigaba sifaka phakathi iziguli ezine-hypertensive, i-asthmatics, abantu abane-coronary artery disease, nabanye abaningi. Kunoma ikuphi, ngisho nomuntu ophilile ngokuphelele kufanele axhumane nodokotela wakhe ngaphambi kokusebenzisa imaski yokuqeqesha futhi athole konke ngemiphumela engaba khona.
