Ukukhulelwa neCrossFit

I-Crossfit ngesikhathi sokukhulelwa - ingabe iyahambisana? Ngokushesha noma kamuva, abasubathi besifazane babhekana nenkinga ebalulekile - ukuhlanganisa kanjani ukulindelwa kwesimangaliso nenjabulo yokuba ngumama nomdlalo abawuthandayo? Kukufanele yini ukuyeka ngokuphelele ukuqeqeshwa kulezi zinyanga eziyi-9, noma ungaqhubeka nokwenza ezinye izinhlobo zokuzivocavoca ukuze uhlale uphilile? Sizozama ukubheka izimpendulo zale mibuzo, kanye neminye imibuzo ebalulekile, kulesi sihloko, sikala bonke ubuhle nobubi.

I-Crossfit ngesikhathi sokukhulelwa

Kunemibono eyiphutha ejwayelekile yokuthi abesifazane abakhulelwe babucayi kakhulu futhi babuthakathaka. Eqinisweni, lokhu akulona iqiniso. Ezimweni eziningi, ukukhulelwa okujwayelekile okunempilo kuphephe ngokuphelele kwabesifazane, futhi bangakwazi ngokuthula, ikakhulukazi - kufanele benze izivivinyo ezenzelwe ukuqinisa umzimba. Odokotela batusa ukuthi abesifazane abakhulelwe banikele okungenani imizuzu engama-20 kuya kwengama-30 usuku ngalunye ukuzivocavoca umzimba ukuze basize ukugcina ukukhulelwa kwabo kuyinto ejwayelekile.

Lapho nje uthola ukuthi ukhulelwe futhi ngeke uyeke ezemidlalo, xoxa ngokushesha ngokukhulelwa kwakho nokuthi kungenzeka yini uqhubeke neCrossFit nodokotela wakho. Ungakuhlehlisi kuze kube kamuva, noma ngabe unesikhathi esinqunyelwe kakhulu! Lokhu kuzokuvumela ukuthi ulungise uhlelo lwakho olujwayelekile lokuzivocavoca ngendlela efanele, uqiniseke ukuthi azikho izinto eziphikisayo zokwelashwa ukuze uqhubeke nokuqeqeshwa, futhi kukusize wazi ukuthi wena nosana lwakho oluzayo ningazuza kanjani ngokuqhubeka nemisebenzi yezemidlalo.

Izinzuzo ze-crossfit zabesifazane abakhulelwe

• Ukuzivocavoca njalo kunikeza izinzuzo ezahlukahlukene enhlalakahleni yakho nasempilweni yengane yakho, ngesikhathi sokukhulelwa nangemva kokukhulelwa.
• Uzothola ukuqhuma kwamandla nokuthuthuka kwemizwelo, ngokwengxenye ngenxa yomjikelezo wokulala nokuvuka okunempilo. Ezemidlalo futhi zinciphisa ubungozi bokucindezeleka kwangemva kokubeletha.
• Imisipha eqinile, eqeqeshiwe ingasiza ukunciphisa izinhlungu emuva ngokuthuthukisa ukuma. Imisipha enhle, enethoni izokusiza nokuthi ubukeke futhi uzizwe ungcono kakhulu.
• Ukujikeleza kwegazi okuthuthukile okuvela ekuzivocavoca kungasiza ekuvikeleni uhla lwezinkinga zempilo, kanye nokunciphisa ukungakhululeki okuhambisana nokuqaqamba nokuvuvukala okuvamile kwabesifazane abakhulelwe. Ukuhamba kwegazi okwandisiwe kuzothuthukisa ukukhanya okunempilo, okuhle, okunikeza isikhumba ibala elinempilo nokukhanya.
• Ingane yakho izoba nempilo emzimbeni, ngoba ngokuzivocavoca umzimba njalo, ingozi yokuzalwa ngaphambi kwesikhathi iyancipha.
• Uzolulama ngokushesha lapho ubeletha, futhi kuzoba lula ngawe ukubuyisa isimo somzimba nesisindo owawunaso ngaphambi kokuba ingane izalwe. Uzonciphisa nengozi yokuba nesifo sikashukela sokukhulelwa, i-preeclampsia, kanye nesidingo sengxenye yokuhlinzwa.

Uyacelwa ukuthi uqaphele: I-CrossFit Yabesifazane Abakhulelwe kufanele bagxile kakhulu ekugcineni amakhono emoto, ukuqinisa imisipha edingekayo emsebenzini, nokwakha ukukhuthazela okujwayelekile.

Izingozi ezingaba khona

Ngaphandle kohlu olukhulu lwezinto ezinhle ezilethwa yi-CrossFit ngokulinganisela ekukhulelweni, kunezingozi eziningi. Ezinye zazo zibhalwe ngezansi.

1. Ukuqhuma okukhulu. Kubaluleke kakhulu ukuthi ungazisebenzisi ngokweqile ngenkathi uzivocavoca, ngoba ukusebenzisa ngokweqile ngokweqile kungenza okubi kunokuhle, futhi kungaholela ezinkingeni noma ekuqedeni ukukhulelwa. Ngakho-ke, zama ukukhetha ukuzivocavoca okulula futhi uthathe amakhefu kaningi, noma ngabe phambilini wawunemithwalo eminingi, njengoba besho, emazinyweni.
2. Ukushisa komzimba. Lapho uzivocavoca ngesikhathi sokukhulelwa, kulula kakhulu ukushisa njengoba umzimba uzwela kakhudlwana. Ngakho-ke kufanele ugqoke okokuphefumula, uphuze amanzi amaningi, futhi uvikele izindawo ezishisayo noma ezinomswakama ngenkathi uzivocavoca umzimba.
3. Ingozi yokulimala. I-Crossfit ngumdlalo ohlukumezayo, ngisho nakubadlali be-nimble abangakhathazwa yisisu esikhulu. Ngakho-ke, ukuhlehlisa izintambo ukukhuphuka, ama-wallballs, ukugxuma ebhokisini nokunye ukuvivinya umzimba kuze kube yizikhathi ezingcono, lapho kungabalulekanga nje kuphela amandla, kepha futhi nobuqili nokuguquguquka.
4. Ubunzima. Ukuphakamisa izinsimbi kungaba yingozi kakhulu kwabesifazane abakhulelwe. Ngakho-ke, kungcono ngisho nokubeka engozini - usazoba nesikhathi sokwelula izinsimbi nezinsimbi, ubuyisele isibalo sakho ngemuva kokubeletha. Vele, abanye abasubathi abadumile, naphezu kwakho konke, abayekanga ukuzivocavoca ngesikhathi sokukhulelwa futhi bayakujabulela ukuthumela izithombe zabo namavidiyo kulesi sihloko ekuxhumaneni nomphakathi. Kepha lokhu kunalokho ngaphandle komthetho. Amacala anjalo ayivelakancane, futhi uma ungewona owinile kaningi weMidlalo ye-CrossFit, ngakho-ke akufanele ulinge isiphetho futhi ubeke engcupheni impilo yakho kuphela, kepha nengane yakho yesikhathi esizayo.

Imihlahlandlela ye-Crossfit yabesifazane abakhulelwe

Phakathi kwabathandi bezemidlalo, lokhu empeleni kuyinkinga ephikisanayo, kepha iqiniso ukuthi uma usondela esihlokweni ngokufanele nangokucophelela, i-CrossFit nokukhulelwa kungahlanganiswa. Ngaphezu kwalokho, ukuvivinya umzimba okukhethwe kahle nokucindezela okulingene ngesikhathi sokukhulelwa kungaphepha ngokuphelele cishe kuze kube sekuzalweni. Kepha kuphela uma uthatha izinyathelo ezifanele zokuqapha!

Ngokuqinisekile, kuzofanele wehlise umthwalo, uyeke izinsimbi ezisindayo, izinsimbi nokuzivocavoca okuhlukumezayo, ushintshe ukuqeqeshwa okuvamile nezinhlobo zokuzivocavoca umzimba ukuze uvumelane nomzimba oguqukayo njalo kanye noshintsho maphakathi namandla adonsela phansi.

Xoxa ngokukhulelwa nodokotela wakho nomqeqeshi

Xoxa ngokukhulelwa kwakho kanye namandla akho ngokomzimba nodokotela wakho ukuze uqiniseke ukuthi azikho izimo zezokwelapha okufanele wazi futhi uzicabangele ngesikhathi sokuzivocavoca umzimba. Qiniseka ukuthi futhi umazisa umqeqeshi wakho futhi ukhulume naye mayelana nezinhlelo zakho nenhloso yakho. Umqeqeshi uzokusiza ekulawuleni ngesikhathi sokuzivocavoca umzimba, futhi uzophakamisa nezinye izindlela zokuvivinya umzimba kunalezo ongaphatheki kahle ngazo ngenxa yesisu sakho esikhulayo nendawo eshintshashintshayo edonsela phansi.

I-trimester yokuqala

Phakathi ne-trimester yokuqala yokukhulelwa, umzimba wakho awushintshi ngokuphawulekayo. Ngamafuphi, ungaqhubeka nohlelo lwakho olujwayelekile lokuzivocavoca lweCrossFit, mane ulinganise umuzwa wakho. Qiniseka ukuthi ukuqina kokuzivocavoca kwakho kufana nezinga lakho lokunethezeka. Usengakwazi ukwenza izivivinyo ngokuphepha njenge-squats noma i-bench press.

I-trimester yesibili

I-trimester yesibili iletha ushintsho olukhulu emzimbeni, kufaka phakathi ukwanda kwesisu kanye nezinguquko ekwabiweni okujwayelekile kwesisindo. Kufanele ugweme ukwenza izivivinyo ze-crossfit supine ngalesi sikhathi, ngoba zingavimba ukugeleza kwegazi ziye esibelethweni futhi zilimaze ingane ekhulayo esibelethweni. Kubalulekile futhi ukugwema noma yikuphi ukuzivocavoca okubandakanya ubungozi bokuwa kusukela phezulu, njengokukhuphuka ngezintambo. Naka ngokukhethekile ingxenye yokuzivocavoca lapho usebenza kuma-stretches ukuvimbela ukulimala kwemisipha.

I-trimester yesithathu

Ekupheleni kwe-trimester yesithathu, cishe uzokuzwa konke "okujabulisayo" kokukhulelwa ngokugcwele. Isisu esikhulu sizophazamisa ukuhamba okujwayelekile, futhi ukuzuza kwesisindo kungadala ukuvuvukala nokungahambi kahle emilenzeni nasemaqakaleni. Ukwanda kwehomoni ebizwa nge-relaxin nakho kwenza amalunga abe ntekenteke ngokwengeziwe, okwandisa ingozi yokulimala. Ngalesi sikhathi, kungakuhle ukunciphisa ubungako bokuzivocavoca kwakho ukuze uzizwe ukhululekile futhi uphephile. Qiniseka ukuthi udokotela wakho uyazi ngokuzivocavoca kwakho futhi uwaqondanise nezincomo zikadokotela wakho.

Okubalulekile! Kufanele uqaphele ikakhulukazi ngalesi sikhathi ukugwema noma yikuphi ukuzivocavoca okungafaka ingcindezi kumhlane wakho ophansi ngenkathi wenza iCrossFit.

Ukuze ungakhohlwa izincomo eziyisisekelo, sikudwebele itafula elincane.

Lapho uthatha isinqumo sokuthi uqhubeke noma uyeke ezemidlalo, into ebaluleke kakhulu okufanele uyikhumbule ukuthi lokhu ukukhulelwa KWAKHO. Uhlangabezana nakho ngendlela ehluke kakhulu kunabanye abantu, ngakho-ke kufanele wenze lokho okukwenza uzizwe kahle nokuthi yini okuthandwa ngumzimba wakho. Igama lokugcina esinqumweni, kufanelekile ukushiya iCrossFit ngesikhathi sokukhulelwa, okungenani kuze kube yilapho ingane izalwa, ihlala, nokho nawe. Kepha qaphela futhi uqaphele! Gada amasiginali amancane avela emzimbeni wakho bese ulungisa isisindo osebenza ngaso ngesikhathi sokuqeqeshwa ukuze ungacasuli isisu. Uma unosuku olubi, ungaziphoqi. Yazi ukuthi wenza okulungele wena nokuthandayo, futhi okubaluleke kakhulu, ukuthi isimo sakho sempilo sikuvumela ini!

Bukela ividiyo: Abs Pyramid Training. Crossfit (Disemba 2024).