I-CrossFit iyisiqondiso esisha kwezemidlalo, futhi minyaka yonke abafikayo abaningi ngokwengeziwe bajoyina lolu hlelo. I-CrossFit yabadlali abasafufusa ibonakala iyinto enzima kakhulu futhi edidayo. Ungalukhetha kanjani uhlelo lokuqeqesha olulungile nokuthi ungaziqeqesha kanjani kahle akulula ukuluqonda ngokushesha. Uma unezinkinga ezifanayo, khona-ke sizokusiza!
Kokuqukethwe, uzothola uhlu nezincazelo ezimfushane zokuzivocavoca okudume kakhulu ukuze uqalise. Futhi sihlanganise nohlelo lokuqeqeshwa kwabaqalayo lwe-crossfit, kucatshangelwa isimo somzimba samanje kanye nolwazi olungenzeka lwendlela yokusebenza. Kepha sizoqala ngento esemqoka - ngemithetho yoqeqesho olusebenzayo.
Imithetho ebalulekile yokuqeqesha
Uma ufuna izinzuzo nemiphumela ye-crossfit, kubaluleke kakhulu ukulandela le mithetho. Zisebenza kuwo wonke umuntu: bobabili abaqalayo nabadlali abanolwazi.
Ukuphepha
Impilo iza kuqala, futhi neCrossFit ayikhethi. Ngakho-ke:
- Qiniseka ukuthi ulandela inqubo yokuzivocavoca umzimba. Okufanelekile, ezinyangeni zokuqala, ziqeqeshe nomqeqeshi oqinisekisiwe.
- Qinisekisa ukufudumala ngaphambi kokuqeqeshwa - kokubili i-articular ne-muscular (ukulimala ku-CrossFit kuvamile kakhulu, futhi imbangela evame kakhulu yazo ilele ngqo ekungabikho kokufudumala okufanele).
- Ekuqaleni, ungajahi amarekhodi nezisindo ezinkulu - faka imodi kancane kancane.
Ukudla okunempilo nokululama
Ukuqeqeshwa okusebenzayo, ukondleka kahle okunempilo nokuthola ikhwalithi ephezulu (ukuphumula) yizinto ezintathu zomdlali ophumelelayo. Uma okungenani elilodwa lalawa maphuzu liphuma, khona-ke zonke izinzuzo zamakilasi ziyawa.
- Nikeza umzimba wakho ukuphumula. Kunconywa ukuzijwayeza ekuqaleni nje kokuzivocavoca kwimodi izinsuku ezimbili ngesonto, bese ushintshela ku-3 ngokushelela. yimisebenzi emikhulu. Ungakhohlwa ngokulala - okungenani amahora ayisishiyagalombili.
- Ukondleka okufanele. Mhlawumbe isihloko esihlolwe kakhulu. Kodwa-ke, uma uziqeqesha kanzima futhi udla konke, khona-ke ngeke kube nomqondo ngokuqeqeshwa. Emva kwakho konke, uma uthola isisindo, khona-ke ngeke kube nokukhula, udinga inqwaba yamakhalori, inani elanele lamaprotheni nama-carbohydrate ayinkimbinkimbi. Futhi uma wehlisa isisindo, ukwedlula ama-calories osetshenzisiwe ngeke kukuvumele ukuthi wenze lokhu, noma ngabe kunenqwaba yoqeqesho.
© Cheberkus - stock.adobe.com
Ukwanda kwe-CrossFit
Abasubathi abaningi be-novice abakunaki ukubaluleka kumqondo onjengokukala ku-CrossFit. Yini iphuzu? Isibonelo, isikhathi sokwenza izinto eziyinkimbinkimbi nokuzivocavoca umzimba okusetshenzisiwe kuso kuzofana kubo bobabili umgijimi okhokhelwayo kanye nomqali. Lokho wukuthi, zombili lezi nezinye zizoqala ngasikhathi sinye futhi ziqede ngasikhathi sinye imisebenzi efanayo. Uyini-ke umehluko phakathi kwazo? Ezikalini zokusebenza.
Ngakho-ke, ukuze uthuthuke, udinga ukukala ukuzivocavoca kwakho njalo - kancane kancane, igxathu negxathu, ulwela ukuthola izinsimbi eziningi ngokwengeziwe futhi, ngenxa yalokho, imiphumela. Kepha ngasikhathi sinye le nqubo akufanele ihlupheke - kufanele ibe yinhle kunoma yikuphi.
Kulabo abangabazayo ukuthi ngabe i-CrossFit ingeyabo - kunzima kangakanani, kuyesabeka, futhi kuyingozi:
Ungalanda futhi ne-CrossFit Training Guide kusuka kumsunguli wayo (amakhasi we-125 wombhalo ngesiRashiya): I-CrossFit Training Guide (pdf).
Ukuzivocavoca okuyisisekelo
Okulandelayo, sizohlaziya ukunyakaza okuyisisekelo umuntu okufanele aqale ngakho ngenyanga yokuqala yokuqeqeshwa.
IBurpee
IBurpee ukuvivinya umzimba okudume kakhulu eCrossFit. Sekuphenduke uhlobo oludumile lolu hlelo lokuqeqesha. Kungokwesigaba sokuzivocavoca, okungukuthi, ukusebenza lapho udinga umzimba wakho kuphela hhayi okunye.
IBurpee yinhle ekuqeqesheni ukukhuthazela - okudingeka kwabaqalayo kuCrossFit.
© logo3in1 - stock.adobe.com
Ukufa
Ukubulawa kwabantu okuyisisekelo kuyisisekelo sokuqeqeshwa kwe-crossfit. Ekuqaleni ukunyakaza okusuka ekuphakamiseni izinsimbi, kusebenza kahle emilenzeni, emisipheni ekhazimulayo nasemisipha yangemuva. Ngaphezu kwalokho, kuzoba isiqalo esihle kubadlali abasafufusa lapho benza izisindo zamahhala. Ngenxa yakhe, ungaqonda imigomo eyisisekelo yokubheka inqubo yokwenza ukuphakama kwe-barbell ehlukahlukene. Lapho ususebenzise ukubulala kwakho, kuzoba lula kakhulu ukudlulela esifubeni, ukuhlwitha, nokuhlanza kanye nejezi.
Ukudonswa, ama-squats kanye nama-push-up
Ngeke sigxile kokudonswa phezulu, ama-air squats kanye nama-push-up isikhathi eside - lokhu kuvivinya umzimba sazi kahle sisuka esikoleni. Ziyi-gymnastic eyisisekelo yabaqalayo futhi kufanele nakanjani ifakwe ohlelweni lokuqeqesha.
Intambo yokweqa
Esikhundleni salokho, ngisho nentambo yokugxuma kabili kuwusizo oluwusizo kakhulu. Kushiwo ibhulokhi ye-cardio. Isebenza ngokuphelele ukukhuthazela nokuxhumanisa umzimba wonke. Kumele kusetshenziswe ekusebenzeni kokuqala.
Ukucindezela uSchwung
UBarbell Shvung ukunyakaza kwamandla okuhle kakhulu. Kushiwo ukuphakamisa izinsimbi. Isebenza emilenzeni (amathole, izinqe namathanga), ukugxila okuyinhloko kuma-deltas nase-triceps. Inconyelwe ukufakwa ohlelweni lokuqala.
Ipulangwe
Ipulangwe lisebenza kahle ngemisipha yomshini (uhlelo lwabezindaba ejimini nasekhaya). Iphelele ekusebenzeni ngemuva kokuzivocavoca okuyinhloko njengokuzivocavoca okwengeziwe kwemisipha eyinhloko.
© Makatserchyk - stock.adobe.com
Ukuhlala phansi
Ama-sit-ups noma ama-V-sit-ups - ukukhulisa umzimba usendaweni ebucayi (esimweni sika-V, ukukhulisa umzimba nemilenze endaweni efanayo). Ukunyakaza kusebenza kahle kwe-abs nokukhuthazela okujwayelekile.
© Izithombe zeFlamingo - stock.adobe.com
Swing kettlebell
Kunezinhlobo ezimbalwa ze-kettlebell swings eCrossFit, kepha ukushintshana ngezandla ezimbili okuyisisekelo sokufakwa ekuqeqeshweni kokuqala. Zilungele ukupompa imilenze, i-glutes, i-delts, imisipha yangemuva nomgogodla.
© Daxiao Productions - stock.adobe.com
UCardio
Futhi-ke, izivivinyo ze-cardio njengokugijima, ukugwedla, ibhayisikili lomoya kufanele lifakwe ohlelweni lokuqeqesha lwabaqalayo, ngokuya ngalokho onakho ejimini yakho. Uma unakho konke - kulungile, uzodinga ukushintsha. Uma kungenjalo, bese ushintsha omunye ufake omunye.
© romaset - stock.adobe.com
Izakhiwo, noma i-WOD (ukuqeqeshwa kosuku)
Ngakho-ke, sifunde izivivinyo eziyisisekelo futhi manje sesikulungele ukuya empini. Umsebenzi ukuhlanganisa ukunyakaza okufundwayo kube yizakhiwo zokuqeqesha, okubizwa ngokuthi yi-WOD (ukusebenzela ukuphuma kosuku) ukuqeqeshwa kosuku. I-WOD eCrossFit iqoqo lokuzivocavoca, elilinganiselwe ngesikhathi (noma inani lemibuthano) futhi yakhiwe ngendlela yokufeza ngokufanelekile imigomo yezemidlalo yokusetha, noma ngabe ukupompa iqembu lemisipha, ukusebenza ngokukhuthazela, ukuguquguquka noma amandla.
Kwabagijimi abaqalayo be-crossfit, kunconywa ukuthi usebenzise izakhiwo nezinhlelo ezenziwe ngomumo futhi ungaziqambeli okwakho. Kunoma ikuphi, uze uqonde ingqikithi yabo futhi ukwazi ukwenza uhlelo lwakho ngendlela efanele ngangokunokwenzeka ngokwakho.
Uhlelo lokuqeqesha lwenyanga (amasonto ama-4 amaseshini ama-3)
Sakhe uhlelo lwethu lokuqeqeshwa kwabaqalayo ngokuwela kokulandelayo:
- Awuzange ubambe iqhaza kwezemidlalo enamandla isikhathi eside futhi udinga isikhathi sokuzivumelanisa.
- Unethuba lokuvakashela ijimu ngesethi eyisisekelo yemishini yezemidlalo. Uma ungenalo lelo thuba, khona-ke sincoma izinto ezilandelayo: ukusebenzisa i-crossfit yamadoda ekhaya nokuwela ekhaya kwabesifazane. Lezi zihloko zichaza ngokuningiliziwe izici zokuqeqeshwa ekhaya, kanye nezinhlelo zokuqeqesha ezifanelekile.
- Kuzokuthatha cishe inyanga ukubuyela kokujwayelekile. Ngakho-ke, ukuqina kwezakhiwo kuzokhula ngokuqhubekayo.
Uhlelo luhlukaniswe ngamasonto anezinsuku ezi-3 zokuqeqeshwa nezinsuku zokuphumula ezi-4. Sincoma ukuthi ungakhombisi intshiseko eyeqile ekuqaleni futhi ulandele uhlelo ukuze ungalimali noma umzimba uphele kakhulu.
Kungcono kakhulu ukuthi wena nomfundisi wakho nifunde inqubo yazo zonke izivivinyo ngaphambi kokuqala uhlelo. Lokhu kungenziwa, ngokwesibonelo, ngaphambi kwesonto ngalinye ngosuku lwamahhala, ukutadisha kusengaphambili yonke iminyakazo ezokwenziwa kuyo.
Isonto 1
Esontweni lokuqala, abagijimi abaqalayo kufanele banake kakhulu ukuqeqeshwa kwesifunda kanye nokulethwa kwemisipha kancane kancane esimweni sokusebenza.
| Usuku 1 | Sinesivivinyo sokuqala se-crossfit sabaqalayo, ukuze kancane kancane siqale ukuzivumelanisa nemithwalo emisha. Amathanga ama-5 esewonke:
Ukuzivocavoca kufanele kwenziwe kulandelana ngaphandle kokuphumula, phakathi kwemibuthano sizovumela ikhefu elifushane. Uma usenamandla, bese kuthi ekugcineni kokuzivocavoca, ume kubha izikhathi ezimbili ngamasekhondi angama-45 ume kancane imizuzwana engama-20 phakathi kwamasethi. |
| Usuku 2 | Ukuphumula |
| Usuku 3 | Siqala ngokucophelela ukusebenza ngokunyakaza kokuqala kokuphakamisa izinsimbi. Isakhiwo sokuqala - ekuqaleni komzuzu ngamunye senza okufayo, bese siphumula umzuzu wonke bese kuqala umzuzu olandelayo senza ukugxuma kwebhokisi. Ingqikithi yemizuliswano engu-4 (imizuzu engu-8):
Ngemuva kwalokho, okulandelayo kusilindele. Sisebenza imizuzu eyi-8 ngendlela efanayo:
|
| Usuku 4 | Ukuphumula |
| Usuku 5 | Siyaqhubeka nokuqeqesha ukukhuthazela - kulokhu sizokwenza inkimbinkimbi "Cindy". Senza imizuzu eyi-18:
Ekupheleni kokuzivocavoca - amahlandla ama-2 ibha yeminithi elingu-1 ngamakhefu okuphumula emizuzwana engama-20. |
| Usuku 6 | Ukuphumula |
| Usuku 7 | Ukuphumula |
Isonto 2
Isonto lesibili lomsubathi oqalayo we-crossfit ngokuvamile alihlukile kakhulu kunesonto lokuqala ngokomthwalo, kepha sesingaqala ukufunda inqubo eyisisekelo ngezisindo zamahhala.
| Usuku 1 | Ukufunda ukwenza ukunyakaza okuyisisekelo kahle. Senza imizuzu eyi-8:
Kanye nemizuzu engu-9:
|
| Usuku 2 | Ukuphumula |
| Usuku 3 | Sisebenza imizuzu engama-21:
Ekugcineni - amapulangwe ama-3 amasekhondi angu-50 ngekhefu lokuphumula imizuzwana engama-20. |
| Usuku 4 | Ukuphumula |
| Usuku 5 | Namuhla usuku lwethu lonyawo. Sisebenza imizuzu eyi-10:
Senza imibuthano engu-4:
Lapho usuqedile - ipulangwe amahlandla ama-3 amasekhondi angama-45 ngamakhefu okuphumula amasekhondi angama-20. |
| Usuku 6 | Ukuphumula |
| Usuku 7 | Ukuphumula |
Isonto 3
Kusukela kuleli sonto, umthwalo ungakhuphuka kancane, siyaqhubeka nokufunda inqubo yokwenza izivivinyo eziyisisekelo.
| Usuku 1 | Senza ukunyakaza ngakunye ngaphansi kwezikhathi eziyi-7 ekuqaleni komzuzu ngamunye. Ekuqaleni komzuzu wokuqala - ukuphumula kwe-shvungs, ekuqaleni komzuzu wesibili - ukweqa-ukuphumula, ekuqaleni komzuzu wesithathu - amathreyi okuphumula kwezinyawo, ekuqaleni kwe-4 - ama-shvungs, njll.
Ekugcineni silinde:
|
| Usuku 2 | Ukuphumula |
| Usuku 3 | Sibuyela kokuyisisekelo. Sisebenza imizuzu eyi-10:
3 imizuliswano:
Ngemuva kwenkimbinkimbi - yenza ibha izikhathi ezintathu ngomzuzu owodwa ngokuphumula okungu-30-second. |
| Usuku 4 | Ukuphumula |
| Usuku 5 | Ekupheleni kwesonto sizoba ne- "Helen" eyinkimbinkimbi (imizuliswano emi-5 ngasikhathi):
Ekupheleni kokuxakaniseka - amahlandla ama-3 ibha yemizuzu engu-1 enamakhefu okuphumula amasekhondi angama-20. |
| Usuku 6 | Ukuphumula |
| Usuku 7 | Ukuphumula |
Isonto 4
Kusukela kuleli sonto, ungazama ukuqhuba ukuqeqeshwa okugcwele ngokuya ngemithwalo. Isonto ligcwele izakhiwo ze-crossfit zabaqalayo, kepha ngejubane elijwayelekile.
| Usuku 1 | Namuhla sisebenza imizuzu engama-25. Ekuqaleni - imizuzu engu-5 yokugwedla ngejubane elijwayelekile. Bese:
Ngemuva kwenkimbinkimbi - izikhathi ezine ibha yamasekhondi angu-60 ngekhefu lokuphumula imizuzwana engama-20. |
| Usuku 2 | Ukuphumula |
| Usuku 3 | Okokuqala, yenza okulandelayo:
Ngemuva kwalokho senza okuyinkimbinkimbi - imizuzu eyi-10:
|
| Usuku 4 | Ukuphumula |
| Usuku 5 | Sizogubha usuku lokugcina lohlelo lwethu nge "Murph" complex (inguqulo efushanisiwe yabaqalayo). Ngaphambi kokuthi uqale, sicela uqaphele:
Okufanele sikwenze:
Ngalesi saziso esihle, uhlelo lwethu luzophela! |
| Usuku 6 | Ukuphumula |
| Usuku 7 | Ukuphumula |
Ngemuva kwenyanga, udinga ukuzivumelanisa nefomethi nohlelo lokuqeqeshwa kwe-crossfit, kufaka phakathi irejimeni lokuphumula. Uma konke kulungile - uzizwa umuhle, unesikhathi sokusebenza kanzima futhi uphumule, sekuyisikhathi sokuqhubeka nezinhlelo futhi ukala impumelelo yakho. Esizeni sethu ungathola nezinye izinhlelo zabasubathi abanesipiliyoni, futhi ukhethe ama-WOD afanele wena.
Uyithandile le nto? Yabelana ngayo nabangani bakho. Usenemibuzo? Welcom kumazwana abekiwe.
