I-Crossfit iyinkambiso encane kwezemidlalo, futhi abagijimi abaningi ngokwengeziwe baqala ukuqeqeshwa kwabo besebenzisa le ndlela. Unyaka nonyaka kuya ngokuya kuduma futhi kuheha abasubathi abasha nabangenalwazi. Kunzima ukuthola ngokushesha, umqali angaqala kanjani ukwenza iCrossFit? Ungaqala kuphi: iyiphi i-gym okufanele uye kuyo, noma ngabe udinga umqeqeshi ngesikhathi sokuqeqeshwa, noma ngabe udinga ukuqeqeshwa okukhethekile ngokomzimba, njalonjalo. Sizamile ukuqoqa yonke imibuzo ejwayelekile, saphinde sakulungiselela umhlahlandlela wabaqalayo - izinyathelo zokuqala ku-CrossFit.
Okokuqala, udinga ukuthola ukuthi likuphi izinga lokuqeqeshwa kwakho kwezemidlalo nokuthi yiziphi izinhloso ozibekela zona. Ngemuva kwakho konke, abaqalayo bahlukile: othile useke wayidlala imidlalo futhi usesimweni esihle somzimba, kepha kothile isinqumo sokungena kulo mdlalo besizenzekela, futhi umuntu akanakho ukuqeqeshwa nhlobo. Imvamisa, ukuwela phansi kwabaqalayo kuyinto engaqondakali neyesabekayo, futhi uma kungekho lwazi emkhakheni wolwazi waseRussia, akucaci nje ukuthi ungaqala kanjani ukwenza i-crossfit.
Izinjongo zesifundo
Okokuqala, udinga ukuzinqumela - kungani uwudinga lo mdlalo, yiziphi izinhloso ozibekela zona? Ngokujwayelekile, bonke labo abeza eCrossFit bangehlukaniswa ngamaqembu amaningi. Ake sixoxe ngazo futhi sithole ubuhle nobubi bokukhetha i-CrossFit ngayinye.
Njengendlela yokwehlisa isisindo
Ama-newbies ambalwa eza kuCrossFit kusuka ekuqaleni ukuze anciphise isisindo. Ingabe le yindawo efanelekile yenjongo enjalo? Ngokuvamile, yebo, i-CrossFit ukuqeqeshwa okunamandla kakhulu ngezinto ezinamandla nomsebenzi we-aerobic. Ngenkathi yokuqeqeshwa, uzoba nokusetshenziswa okuphezulu kwekhalori (kufika ku-1000 kcal ngeseshini, kuya ngomsubathi kanye nohlelo lokuqeqesha), okuthi, kanye nokusilela kwekhalori nsuku zonke, kuholele ekushisweni kwamafutha ngempumelelo.
Ukulayishwa kwamandla kuzokhipha imisipha. Kodwa-ke, awudingi ukucabanga ukuthi uzokwazi ukuthola isisindo somzimba futhi wehle isisindo ngasikhathi sinye, lokhu akunakwenzeka.
Njengenye indlela eya kusihlalo "sokuzamazama" nendawo yokubutha
Abaqalayo abaningi, abafana namantombazane, bavela ezinhlakeni zabo ezijwayelekile baye emabhokisini e-CrossFit ngesizathu. I-CrossFit ngokuyinhloko ukuzivocavoca kweqembu okwenzeka endaweni ekhuthazayo kakhulu. Ngaphezu kwalokho, konke ukujima, izakhiwo ziyashintsha futhi zishintshe - awusoze wenza ukunyakaza okufanayo ngezikhathi ezithile.
© Daxiao Productions - stock.adobe.com
Njengendlela yokumpompa
Uma inhloso yakho ukuzuza imisipha kuphela, kungcono ukunika ukukhetha ukuqeqeshwa kwamandla wendabuko ejimini, ngoba ukusebenza kahle kuzoba kukhulu kakhulu. Ama-crossfitters azohlala ephansi ekusebenzeni kubadlali abagxile kancane - abakhi bomzimba ngobuningi, abasebenza ngamandla kanye nabasebenza ngezinsimbi ngamandla.
Uma umgomo wakho ukuzuza kwemisipha, ukusebenza, nokukhuthazela kwamandla, iya ku-CrossFit. Bheka izithombe zabasubathi abaphezulu be-crossfit - uma bekufanele, yebo, lokhu kungokwakho. Kodwa-ke, khumbula ukuthi iningi labasubathi abaphezulu basebenzisa i-pharmacology yezemidlalo futhi bebeqeqeshwa iminyaka.
Kuyafaneleka ukwengeza ukuthi i-CrossFit ivame ukusetshenziswa njengethuluzi lokuqeqesha amabutho ezokuphepha - amayunithi amabutho akhethekile, ngokwesibonelo, kanye nabalwi abangochwepheshe abavela ku-MMA nezinye izinhlobo zobuciko bokulwa. I-CrossFit iyindlela enhle yokuthuthukisa ukukhuthazela, ukuguquguquka, ukusebenzisana namandla.
Ukufunda nomqeqeshi noma cha?
Ungaqala kanjani ukwenza iCrossFit - nomqeqeshi noma ungenaye? Vele, ungafunda yonke into ngokwakho - ikakhulukazi ngoba manje kunemithombo eminingi yolwazi kwi-Intanethi. Iningi labo, ngeshwa, lingesiNgisi. Kodwa ngesiRashiya kukhona futhi:
| Imithombo egunyazayo kuwebhu | Izincwadi nemihlahlandlela | Iziteshi ze-YouTube |
| https://crossfit.com/ (isiNgisi) | Umhlahlandlela wabaqalayo. Incwajana enkulu evela kumsunguli weCrossFit - amakhasi angama-125 ngesiRussia ngefomethi ye-pdf: Umhlahlandlela Wokuqeqesha we-CrossFit (pdf) | Isiteshi esisemthethweni sesayithi i-crossfit.com (ulimi lwesiNgisi) - konke okufanele kakhulu lapho. |
| https://twitter.com/crossfit (isiNgisi) i-akhawunti ye-Twitter yomphakathi osemthethweni we-crossfit. | Incwadi yomlando mayelana nenganekwane yeCrossFit ngesiRussia (pdf): Incwadi ekhuluma ngeRich Froning. | Isiteshi sevidiyo senye yamaqembu we-crossfit. Amavidiyo amaningi athakazelisayo. |
| https://www.reddit.com/r/crossfit/ (isiNgisi) Intambo ye-Crossfit esithangamini esithandwa kakhulu emhlabeni. | Isiteshi sevidiyo senye yamaqembu we-crossfit. Kunamavidiyo amaningi awusizo. | |
| http://sportwiki.to/CrossFit Isigaba mayelana ne-crossfit ku- sport.wiki. | Isiteshi sevidiyo sesinye sezindawo zokuzivocavoca. Kukhona ukukhethwa kuMuntu Obevuvu - kufundisa kakhulu. | |
| http://cross.world/ Umagazini wokuqala we-crossfit ngesiRashiya. |
Umbono, impela, muhle. Kodwa ingabe kwanele? Umqeqeshi angakusiza kanjani ekuqaleni kweseshini yakho yeCrossFit?
- Uzokhombisa ngokusobala inqubo yokwenza izivivinyo, akhombise amaphutha amakhulu futhi, okubaluleke kakhulu, aqiniseke ukuthi wenza izivivinyo ngendlela efanele.
- Umqeqeshi uzonikeza ngqo umthwalo ozolungela wena. Abaningi bagijimela kusuka kokunye ngokweqile kuya kwesinye - othile uzibeka yena ngokwakhe izinsimbi ezingabekezeleleki futhi alimale, omunye, kunalokho, uthatha okuncane kakhulu futhi angawutholi umphumela.
- Uzokunikeza izeluleko ezenziwe zaba ngezakho ngokudla okunempilo nokululama kwangemva kokuzivocavoca. Noma ngabe unoqeqesho lweqembu, kuyisimo esingajwayelekile lapho umqeqeshi ojwayelekile enganikezi iseluleko sakhe embuzweni oqondile ngakho.
Ingabe i-newbie kufanele yenze i-CrossFit nomqeqeshi noma cha? Kithina, impendulo engagunci inguyebo, umeluleki uyadingeka ngempela ekuqeqeshweni kokuqala. Kepha ngasikhathi sinye, ngeke kube ngokweqile ukuqala ngokutadisha lolu daba emithonjeni engenhla.
Ividiyo mayelana nokuthi yini elindele oqalayo kuCrossFit:
Izincomo zabaqalayo
Okulandelayo, sizonikeza izincomo-izincinza ngezinyathelo zokuqala ku-CrossFit - odinga ukukwazi ngaphambi kokuqala amakilasi nokuthi yini okufanele uyilungiselele. Into yokuqala futhi ebaluleke kakhulu ukukhetha ukuqeqeshwa nomqeqeshi, sabhala ngalokhu ngokuningiliziwe ngenhla.
Ukuzivocavoca umzimba
Ungesabi ngesimo sakho somzimba esingesihle futhi, ngakolunye uhlangothi, ungacabangi ukuthi iminyaka yakho embalwa esihlalweni sokunyakazisa izokunikeza ithuba. Bazokunikeza kuphela ukuthi uzosebenza ngezisindo ezinkulu. Kepha ekuqeqeshweni kwe-crossfit, kunzima ngokulinganayo kubo bonke abaqalayo, futhi uma isakhiwo sasinamandla impela, wonke umuntu uzongena egumbini lokhiye ngendlela efanayo.
Ezempilo
Njengoba iCrossFit ngokuyinhloko ingukuzivocavoca umzimba ngamandla futhi, ngaphezu kwalokho, iyathusa ezindaweni, qiniseka ukwazisa umqeqeshi ngazo zonke izifo zakho. Ngemuva kwakho konke, kunokuphikisana okuningana kweCrossFit ngenxa yokugula, futhi kwezinye izimo (ngokwesibonelo, amadolo noma ukulimala kwakho emuva), umqeqeshi uzokukhetha imisebenzi engayedwa ehlukile enkingeni yamanje.
Ngaphezu kwalokho, into ebaluleke kakhulu yeCrossFit iwukufudumala - kufanele ukwenze njalo, kungakhathalekile ukuthi hlobo luni lwe-WOD (okuyinkimbinkimbi yosuku) nemizwa yakho.
Izinsiza kusebenza
Ngokuvamile, akudingekile ukuba oqalayo agcine ngokukhethekile amasheya wamadolo, amateki akhethekile we-crossfit nano 2.0, ifomu lokuminyanisa, amabhande ezihlakala, amagilavu, njll. Zonke lezi zinto zidingeka kubasubathi asebevele benolwazi, ababona ngokucacile umehluko wokuthi kudingekile kangakanani noma cha ukuzijwayeza okokusebenza okuthile.
Okubaluleke ngempela:
- Izicathulo ezinethezekile ezinamathenda acijile, aqinile. Kufanele usebenze ngezisindo futhi ugcine umzimba wakho ulinganisela. Uma wenza izivivinyo ezicathulweni ezingakhululeki, bese ubeka engcupheni yokuthi ungafundi nje ukuthi ungakwenza kanjani kahle - awusoze waphumelela. Kodwa okubaluleke kakhulu, ubeka ingozi yokulimala.
- Izingubo ezinethezekile. Izikhindi ezinwe kahle nesikibha esivuleke ngokwanele ukukugcina unyakaza. Kepha ziqinile ngokwanele ukuze imiphetho ingadingi noma ibambelele kunoma yini.
Konke okunye okudingayo kwinqubo. Ama-Wristbands - uma ngokungazelelwe uzwa ukuthi izihlakala zakho zingaphansi kwengcindezi enkulu futhi zihlala zibuhlungu, abashayi bamadolo uma kwenzeka bezwa ubuhlungu noma bengakhululeki emadolweni (futhi okuhle kakhulu, njengoba kushiwo ngudokotela). Ama-Shin gaiters - wokuqeqeshwa ngezintambo. Njalo njalo. Ungazihluphi ngalokho okwamanje.
© mozhjeralena - stock.adobe.com
Ukudla okunempilo nokululama
Imithetho embalwa elula kanye nemihlahlandlela yokudla okunesiphambano nokululama kwabaqalayo:
- Ungadli kahle ngaphambi kokuqeqeshwa. Kuhle kakhulu emahoreni ama-2 kuphela. Ngokuzayo, gxila esimeni sakho - uma uzizwa usinda ngenxa yokudla ngesikhathi sokuqeqeshwa, bese udla ngaphezu kwamahora ama-2. Noma, ngakolunye uhlangothi, uzizwa ubuthakathaka futhi uswele amandla, thatha ukubhala kwami kusondele kancane esikhathini sekilasi bese ugxila kuma-carbohydrate anzima.
- Uma ufuna ukufeza izinhloso zakho, ngakho-ke ukugcina iso lakho lomsoco kuyingxenye ebaluleke kakhulu yesiko le-CrossFit. Inqubekela phambili ephumelelayo idinga insalela encane ekudleni kwansuku zonke kwekhalori, inani elanele lamaprotheni nama-carbohydrate ayinkimbinkimbi. Lapho unciphisa isisindo, kubaluleke kakhulu ukuba semaphutheni ekhalori.
- Phumula. Ngenkathi usaqala ohambweni lwakho lweCrossFit, cabanga ngokucophelela imvamisa yakho yokuqeqesha. Zilayishe kancane kancane. Isibonelo, ungaqala ngokuzivocavoca okungu-2 ngeviki. Ngemuva kwezinyanga ezingu-1-2, shintshela ekusebenzeni oku-3 ngeviki. Futhi ngemuva kwezinyanga eziyisithupha, lapho uzizwa umzimba wakho, ungasondela kule nkinga. Kepha kukhona okubi futhi - ungakhohlwa ukuziqeqesha nokuya kuzo njalo. Lokhu kubizwa ngokuthi umbuso, futhi kufanele ukusebenzele.
Uzoqala ngaphi?
Manje ungaqala kuphi i-newbie ku-CrossFit? Ake sidlule ku-oda.
Uma uthatha isinqumo sokuzivocavoca ejimini ye-crossfit
Uma uthathe isinqumo sokuthi ufuna ukuzama i-CrossFit futhi ukwenze esimweni sobungcweti, uhlelo lwakho lokusebenza yilokhu:
- Setha umgomo, uma uqondana nezinhloso ezingenhla, bese uya kusinyathelo 2.
- Khetha ijimu, umqeqeshi ufunde kancane imigomo nemithetho yeCrossFit (bona izincomo zethu ngemithombo etafuleni elingenhla).
- Bhalisela ukuzivocavoca futhi ungaphuthelwa yiyo okungenani inyanga (izifundo eziyi-8) - lapho-ke ungaphetha ngokuqinisekile ukuthi ngabe lokhu kukufanele yini noma cha.
Uma ungakakulungeli ukusebenzisa imali ekusebenzeni kochwepheshe be-crossfit (eMoscow, intengo iqala kusuka kuma-ruble ayi-5 000 ngenyanga), khona-ke sincoma ukufunda i-athikili ngokusebenza kwamahhala kwe-crossfit, lapho sikhuluma khona ngokuthi ungathola kuphi amaqembu wamahhala nabaqeqeshi, zonke izinzuzo kanye bendlela yale fomethi yamakilasi.
Uma uthatha isinqumo sokwenza ngokwakho
Mhlawumbe, ngasizathu simbe, amakilasi ezindawo zokuzivocavoca eziqeqeshiwe noma emaqenjini akhululekile awakulungele. Ngemuva kwalokho uhlelo lokusebenza lumi kanje:
- Iphuzu lokuqala liyafana. Sizibekele umgomo - kungani sidinga iCrossFit.
- Silutadisha ngokucophelela ulwazi mayelana neCrossFit, okungukuthi: ingabe siyadlula kwezempilo, silungiselele imishini (kanye nemishini yezemidlalo uma sifuna ukukwenza ekhaya), sikhethe uhlelo lokuqeqesha futhi sifunde inqubo yokuzivocavoca okufanele siyenze ngaphakathi kohlelo.
Sinezinketho eziningana ezenziwe ngomumo zezakhiwo ngezikhathi ezehlukene: uhlelo lokuzivocavoca ekhaya lwabesilisa, uhlelo lokuzivocavoca ekhaya lwabesifazane, lwabaqalayo ejimini. Uhlelo ngalunye lunemininingwane ngamacala athile + zonke izici zendawo yokuqeqesha ziyabhekwa.
Sithemba ukuthi ukujabulele lokhu okuthunyelwe. Yabelana ngayo nabangani bakho kumanethiwekhi omphakathi. Usenemibuzo? Bhala kumazwana abekiwe.
