I-Crossfit yezingane: izigaba zeminyaka, ukuvivinya umzimba, izakhiwo kanye nohlelo lokuqeqesha * Isiphambano

I-CrossFit Yezingane uhlobo lokuqeqeshwa olusebenzayo oluthuthukisa amandla, ukukhuthazela, ukuguquguquka kwemvelo nokuxhumanisa, okujwayele ebudaleni bomdlali. Ukuqeqeshwa kweCrossfit akukakavami kakhulu ezinganeni ezingaphansi kweminyaka eyi-10-11, kepha muva nje abazali abaningi bacabanga ngokuqhubekayo ukuthi izingane zabo zintula amandla nokuqeqeshwa okusebenzayo. Lokhu sekube ngesinye sezizathu eziyisisekelo zokuthi kungani ukuwela ngabantwana kuthola ukuthandwa okufanelekile.

Vele, iCrossFit yezingane ihluke kakhulu emisebenzini yabantu abadala - abantu abakheke ngokuphelele, abakhule kahle ngokomzimba, ngoba kukhona ukuphikisana okukhethekile okuhlobene nobudala, ngokwesibonelo, umthwalo we-axial emgogodleni noma ukufezekiswa kwe-anaerobic glycolysis. Ngaphambi kokubhalisa ingane emakilasini okuqeqesha asebenzayo noma kunoma yisiphi esinye isigaba, kuyadingeka ukuthi uthintane nodokotela mayelana nezingozi zezempilo ezingaba khona futhi uthole umqeqeshi oqeqeshiwe ngokwanele onolwazi olunzulu osebenza nezingane..

I-Crossfit yezingane: inzuzo noma ukulimala?

Izinzuzo zeCrossFit yezingane, yize imibono eyehlukene yochwepheshe abehlukene, zisengenakuphikwa. Ukuvivinya umzimba ngokulingene kuzosiza ingane ukuba ilunge ngokwandisa amandla omzimba wonke ngokufaka ingcindezi emaqenjini emisipha ngamanye nokwenza ngcono ukusebenza kohlelo lwe-musculoskeletal, kanye nokuthuthukisa ukukhuthazela ngokuzivocavoca umzimba njalo nokuthuthukisa ukusebenza kohlelo lwe-cardiovascular system.

Uma ubona isilinganiso sokuqina kwenqubo yoqeqesho, ululame kahle futhi uqeqeshe ngaphansi kokunakwa ngumfundisi, ukuqeqeshwa okusebenzayo ngeke kulimaze umzimba okhulayo.

ICrossFit izonikeza ingane yakho lawo mandla nesisekelo sokusebenza okuzoba yisisekelo esihle kakhulu sempumelelo yezemidlalo kunoma yimuphi umdlalo, kungaba ukubhukuda, ibhola, ezemidlalo noma ubuciko bempi.

Izici ze-Crossfit zeminyaka ehlukene

Vele, ukuqeqeshwa kwevolumu namandla kuzohluka ngobudala nangezinga lokuqina. Ngokujwayelekile, ekuphambanweni kwezingane, ukwahlukaniswa ngamaqembu weminyaka emibili kuyamukelwa: izingane ezineminyaka engama-6-7 ubudala nezingane ezineminyaka engama-10-11 ubudala (abangaphezu kuka-12 sebevele besesigabeni seminyaka yobusha).

Ngeminyaka eyi-11, umzimba usujwayele ukusebenza ngamandla, ngakho-ke abaqeqeshi abaningi bayeluleka ngokuqala ngokusebenza ngezinsimbi ezingeziwe, hhayi nje ukwenza izivivinyo ngesisindo sakho - ngaleyo ndlela umphumela oyifunayo uzotholakala ngokushesha okukhulu.

Iqembu lobudala iminyaka engu-6-7 ubudala

Ukuzivocavoca kwe-Crossfit kwezingane ezineminyaka engu-6-7 ubudala akunamandla futhi kunamandla emvelweni futhi, empeleni, kunguhlobo oluthuthuke kakhulu lokuqina komzimba okujwayelekile kuleli qembu leminyaka.

Isisekelo sohlelo lwezingane ezineminyaka engama-6-7 iminyaka yizinhlobo ezahlukahlukene ze-cardio, i-shuttle egijima, izivivinyo ezenziwa ngesisindo sazo (ama-push-up, ama-squats, njll.) Kanye nokuzivocavoca kokuthuthuka kwemisipha yesisu. Ngokuqondene nomsebenzi onesisindo esingeziwe, kuvunyelwe ukwenza umsebenzi wokugwedla, ukusebenza ngezintambo eziqondile neziqondile.

Iqembu lobudala kuze kube yiminyaka eyi-11

I-CrossFit yezingane ezineminyaka engu-8 kuya ku-10-11 ingaba yi-anaerobic ethe xaxa. Uhlelo lungahlanganisa ukwenziwa kokuzivocavoca okuyisisekelo nge-barbell (ibhentshi cindezela, ukuphakamisa ama-biceps), ukwethula izivivinyo ezilula ze-crossfit enqubeni yokuqeqesha (ama-burpees, squats ngokuziphonsa ngaphandle, ukweqa ebhokisini, ukuphonsa ibhola odongeni, njll.).

Ukwehluka umthwalo, ungenza ukuzivocavoca ngesikhwama (sandbag), kanye nokunyakaza okuhlukahlukene okudinga ukusebenzisana okuhle (ama-push-up ku-handstand, ukudonsa kubha evundlile nasemasongweni, amaphaphu anesisindo somzimba). Ngokwako, isisindo sezisindo kufanele sibe sincane, ngoba kulesi sikhathi i-articular-ligamentous apparatus ayikakhiwa ngokuphelele futhi ayikakulungeli ukusebenza ngamandla amakhulu.

Ukuzivocavoca kwe-Crossfit kwezingane

Ngezansi kunohlu lokunye kokuzivocavoca okunconyelwe ukuqeqesha izingane ngabaqeqeshi bezingane abaningi kanye nochwepheshe bezemidlalo nobungqabavu.

Uyacelwa ukuthi uqaphele ukuthi izingane ezincane zisebenza kuphela ngesisindo sazo kanye nemithwalo ye-cardio. Ukusebenza ngesisindo esincane esengeziwe akuvunyelwe ngaphambi kweminyaka eyi-11. Kepha ngesimo sokuqapha njalo ngabaqeqeshi nangemvume kadokotela, ozohlola izinga lokukhula komzimba womntwana futhi anqume ukuthi ngabe kukhona yini ukuphikisana nomsebenzi owengeziwe womzimba.

Ukuzivocavoca kunikezwa ngaphandle kwencazelo yale nqubo, ngoba ayihlukile nganoma iyiphi indlela emithethweni yokwenza izivivinyo ezifanayo zabantu abadala, futhi ungathola incazelo ngayinye yazo kuwebhusayithi yethu.

Ukusebenza nesisindo sakho

Ngakho-ke, ake sibheke okunye kokuzivocavoca okuthandwa kakhulu esigabeni sokuzivocavoca umzimba, lapho abasubathi abasha basebenza ngesisindo sabo, beqeqesha imisipha namandla akhulayo:

Ama-push-up awukuzivocavoca okulula kunazo zonke kwezokuthuthukisa imisipha ye-pectoral kanye ne-triceps. Kungcono ukuthi izingane ziqale ukusebenza ngomthwalo owehlisiwe, ziguqe phansi - lokhu kuzoqinisa imisipha eminingi yesifuba nebhande lehlombe, kanye nokulungiselela uhlelo lwe-musculoskeletal lomsebenzi onzima.
Ama-squats omoya anesisindo somzimba angukuzivocavoca okunethezeka kakhulu komzimba wengane ukuze wakhe imisipha yomlenze. Izinzuzo zicacile: imilenze eyenziwe kahle yandisa amandla nokuxhumana, kanye nokwenza ngcono ukuma komzimba.
Ama-push-up ama-handstand ayinselele kepha asebenza ngokweqile. Kufanele kwenziwe kuphela uma uqinisekile ukuthi ingane ayinaso isifo sehlo noma senhliziyo, ngoba ingcindezi ye-intraocular kanye ne-intracranial ikhula kakhulu.
Ama-push-ups ama-triceps ayindlela eyisisekelo yokuthuthukisa ama-triceps. Ama-triceps aqinile kusukela ebuntwaneni azokusiza ukuthi ukwenze kube lula ukwenza izivivinyo zokucindezela ezahlukahlukene njengoba ukhula. Kufanele uqale lo msebenzi ngezinyawo zakho phansi phansi hhayi ebhentshini; le nketho ingcono kakhulu ezinganeni nakwabaqalayo.
© progressman - stock.adobe.com
Ama-burpees kanye ne-squats agxumayo izivivinyo zokwethula ekuqeqeshweni kwe-anaerobic. Ukwenza ama-burpees (ukuthatha ukugcizelela ngenkathi ulele phansi, ukusunduza nokugxumela phezulu ushaya izandla ekhanda lakho) kufanele kuqalwe ngejubane elinethezekile enganeni, akufanele uthembele ebunzimeni nasenanini lokuphindwaphindwa, ekuqaleni udinga ukusetha inqubo efanele. Indaba efanayo nge-squat yeqa.
© logo3in1 - stock.adobe.com
Ukudonswa kubha evundlile - "ukudonsa" komzimba wakho kwi-crossbar ngenxa yemizamo ye-biceps ne-latissimus dorsi. Uma kungenzeka, izingane ziyakhuthazwa ukuthi zenze lo msebenzi ngokugcwele ukuze zihlanganise imicu eminingi yemisipha ngangokunokwenzeka, zikhulise amandla emisipha, futhi ziqinise imisipha nemisipha. Uma kungenakwenzeka ukwenza, ungayifaka esikhundleni sokudonsa okuvundlile noma ukwenze ngosizo lwabantu abadala.

Ukuzivocavoca ngemishini yezemidlalo

Ukukhuphuka ngezintambo ukuvivinya okwakha ngasikhathi sinye ukukhuthazela, ukuxhumanisa namandla esandla. Kungcono ukuqala ukuqeqeshwa ngendlela "yezinyathelo ezi-3".
Ukujikijela ibhola kwelitshe kungukuzivocavoca okuthuthukisa ukuhlangana, ubugagu nokunemba. Kungcono ukuqala ngokuphonsa okuphansi, umgomo kufanele ukhethwe ngenhla nje kwezinga lekhanda lengane. Ungaqali ukuzivocavoca ngebhola lomuthi, kungcono uqale ngebhola elijwayelekile.
Ukuziphonsa ebhokisini kungukuzivocavoca okuqhumayo ukwandisa amandla omlenze. Kufanele uqale ngamabhokisi wokuphakama okuphansi futhi uqiniseke ukuthi uthatha indawo ebheke ngokuphelele endaweni ephezulu - ngale ndlela unciphisa umthwalo we-axial emgogodleni.
© Syda Productions - stock.adobe.com

Ukuthuthukiswa kokusebenza komzimba

Ukuzivocavoca okulandelayo kuzosiza ukuthuthukisa ukukhuthazela nokusebenza komzimba komzimba:

Ukugwedla ukuvivinya umzimba okuthuthukisa ngokuphelele ukukhuthazela kwamandla cishe kwayo yonke imisipha yomzimba. Uma ijimu yengane yakho ifakwe umshini wokugwedla, lokhu kuvivinya kufanele kufakwe ohlelweni lokuqeqesha. Kufanele uqale ngokufunda kahle le ndlela, awudingi ukusukela ijubane lokwenziwa noma ibanga elide elihanjiwe.
I-shuttle run ukuzivocavoca okuhlose ukuthuthukisa amandla emilenze aqhumayo. Kufanele uqale ngamandla aphansi, ngokuzilolonga ngakunye kancane kancane kukhuphule ijubane lokuzivocavoca kanye nenani lezindlela.
© Daxiao Productions - stock.adobe.com
Intambo yokweqa ukuvivinya umzimba okhulisa imilenze nokuxhumanisa ukunyakaza. Njengomthetho, izingane zibona lokhu kuvivinya njengomdlalo futhi ziqonde ngokushesha intambo yokweqa kabili kanye nokugxuma okuphindwe kathathu.

Izakhiwo zeCrossfit zezingane

UJasmine	Yenza ama-push-up ayi-10, ama-pull-ups ayi-10, kanye nama-squats ayisisindo somzimba ayi-10. Imizuliswano engu-4 isiyonke.
ENyakatho-Ningizimu	Yenza ama-burpees ayi-10, ama-crunches ayi-10, nezikwele ezi-15 zokugxuma. Imizuliswano engu-5 kuphela.
Okuthathu 9	Yenza ama-hop hop angu-9, ama-push-up ayi-9, nama-shuttle ayi-9. Kunemijikelezo emi-3 isiyonke.

Uhlelo lokuqeqesha izingane

Amakilasi weCrossFit kufanele abe njalo ngokwanda okuhlelekile ngamandla kanye nokwethulwa kokuzivocavoca okusha kuhlelo. Umthwalo kufanele wehluke impela, kungakuhle ukuthi uhlukanise ukusebenzisa kube okulula nokusinda. Akufanele wenze ukusebenza okungaphezu kokuthathu kwe-CrossFit ngesonto, njengoba umzimba wezingane umane ungeke ube nesikhathi sokululama.

Isibonelo, uhlelo lwe-crossfit lwezingane isonto lonke lungaba luhlobo olufanayo:

Inombolo yokuzivocavoca	Ukuzivocavoca umzimba
Ukuzivocavoca kokuqala kwesonto (kulula):	ukugijima okulula - 1 km; intambo yokweqa - amasethi ama-3 womzuzu owodwa; Isakhiwo seJasmine; ukuzivocavoca umzimba: ukusonta.
Ukuzivocavoca kwesibili kweviki (kanzima):	ukugijima okulula - 1 km; intambo yokweqa - amasethi ama-4 womzuzu owodwa; izakhiwo eNyakatho-Ningizimu naseTriple 9; ama-push-up avela ebhentshini le-triceps - amasethi ama-3 wenombolo enkulu yokuphindaphinda; ama-push-up endaweni yokubeka odongeni - amasethi ama-2 wenombolo enkulu yokuphindaphinda; ipulangwe - amasethi ama-3 amasekhondi angu-30-45.
Ukuzivocavoca okwesithathu kweviki (kulula):	ukugijima okulula - 1 km; i-shuttle run - amasethi ama-5 wezingxenye ezine zamamitha ayi-10; Isakhiwo seJasmine; ukudonsa kubha evundlile - amasethi ama-5 enombolo enkulu yokuphindaphinda.

Ukubuka konke kwemincintiswano yeCrossFit Yezingane

Umncintiswano odume kakhulu wezingane yiRace of Heroes. Izingane ”, eyenzelwe abasubathi abasebasha abaneminyaka engu-7 kuya kwengu-14. Uhlelo lwakhe oluyimpoqo lubandakanya ukugijima, ukugibela izintambo, ukunqoba udonga oluqondile, ukulingisa ucingo oluhlabayo nezinye izithiyo eziningi izingane ezithanda ukuzinqoba ngempela. Izimbangi zihlukaniswe ngamaqembu amabili: abancane (abaneminyaka engu-7-11 ubudala) nabaphezulu (abaneminyaka eyi-12-14). Iqembu labantu abayi-10 libamba iqhaza kulo mjaho. Ithimba lezingane ngalinye lihamba nomfundisi omdala oqeqeshiwe.

NgoSepthemba 2015, iklabhu ye-GERAKLION crossfit, kanye noqeqesho lweReebok eMoscow projekthi yamapaki, nayo ibambe umncintiswano wokuqala we-crossfit phakathi kwezingane nentsha. Lezi zigaba ezilandelayo bezimelwe: ileveli yokuqala nezinga elilungiselelwe (iminyaka eyi-14-15 neyi-16-17 ubudala).

Amakilabhu amaningi eCrossFit emhlabeni wonke nawo enze umthetho wokuba imiqhudelwano yezingane ilingane nabantu abadala. Kufanele kuthiwe izingane azipheli kubasubathi bezokugembula futhi zilwela ngentshiseko ukunqoba njengabantu abadala abasebenza nabo.