Ukulimala kwe-CrossFit akuvamile. Ngemuva kwakho konke, ukuqeqeshwa kuhlala kufaka umsebenzi onesisindo samahhala futhi kusikisela ukucindezeleka okukhulu emzimbeni kuyo yonke inkimbinkimbi.
Namuhla sizobheka izibonelo ezijwayelekile zokulimala ngesikhathi sokuqeqeshwa kweCrossFit, izimbangela zazo, sikhulume ngezibalo zesayensi ezikule ndaba, futhi sinikeze nezeluleko zokuthi ukunciphisa kanjani ukulimala eCrossFit.
Bonke abasubathi abangochwepheshe bazi kahle ukulimala oku-3 okuvame kakhulu kwe-CrossFit:
- Ukulimala emuva;
- Ukulimala kwamahlombe;
- Ukulimala okuhlangene (amadolo, izindololwane, izihlakala).
Vele, ungalimaza noma iyiphi enye ingxenye yomzimba - ngokwesibonelo, kubuhlungu ukushaya umunwe wakho omncane noma okuthile okubi kakhulu, kepha sizokhuluma ngezintathu ezijwayelekile kakhulu.
© glisic_albina - stock.adobe.com
Izibonelo Zokulimala Kwe-CrossFit
Konke ukulimala okukhulunywe ngenhla kubi kakhulu - ngakunye ngendlela yako. Futhi ungabathola ngamunye ngendlela yakhe. Kanjani futhi nakuphi ukuvivinya umzimba kwe-crossfit esizokuthola ngokulandelana.
Ukulimala emuva
Masingathembeki, ukulimala emhlane kuyingozi kakhulu kuCrossFit. Eqinisweni, kuneziningi zazo, kusuka ku-hernias kuya ekubalekeni nakwezinye izinkinga. Ungalimaza umhlane wakho ngaphansi kwaziphi izimo ku-CrossFit? Ngezansi kunohlu lokuvivinya umzimba okuhlukumeza kakhulu emuva.
- UBarbell uhlwitha;
- Deadlift;
- I-Barbell push;
- I-squat (ngokuhlukahluka kwayo okuhlukahlukene).
Ngezizathu zokuziphatha, ngeke sikhombise izibonelo zangempela zokulimala kuvidiyo - ukuyibuka noma ngabe une-psyche ezinzile akulula.
© Teeradej - stock.adobe.com. I-hernia yokuphambanisa
Ukulimala kwamahlombe
Ukulimala kwamahlombe kubonakala ngokuthi kubuhlungu impela futhi kukhulu kakhulu. Iphutha elikhulu labasubathi abasafufusa abathole ukulimala ehlombe ukuthi, lapho sebelulame, sebethole ukukhululeka obekulindelwe, baphindela empini futhi bese belandelwa ngomunye ongebuhlungu kangako.
Ukulimala ehlombe kuCrossFit kufanele kulashwe ngokucophelela okukhulu. Futhi ngemuva kokumelapha, udinga ukuqala ukuqeqeshwa kwehlombe ngokucophelela futhi kancane kancane.
Ukuzivocavoca okuhlukumeza kakhulu:
- Ukucindezela kwebhentshi;
- Ukuzalela ama-dumbbells ezinhlangothini ngokuthambekela noma ukulala ngomhlane;
- Ukuqhutshwa okufanayo okuvela ebhentshini (izinyawo kwelinye ibhentshi);
- Izifiso zesifuba.
© vishalgokulwale - stock.adobe.com. Ukulimala kwekhafu yeRotator
Ukulimala okuhlangene
Okwesithathu ohlwini, kodwa okungenani, ukulimala okuhlangene. Umholi ongathandeki okuwukulimala kokuhlangana kwedolo. Azikho izivivinyo ezithile ezinomthelela omkhulu ekulimaleni. Udinga ukuqonda ukuthi cishe kukho konke ukuzivocavoca kuhlangene elilodwa noma wonke amalunga athulwe ngasikhathi sinye.
© joshya - stock.adobe.com. Izinyembezi zeMeniscus
Izimbangela zokulimala namaphutha ajwayelekile wabasubathi
Okulandelayo, ake sibheke izimbangela ezibalulekile zokulimala ngesikhathi sokuqeqeshwa kweCrossFit kanye namaphutha we-4 ajwayelekile.
Izimbangela zokulimala
Azikho izizathu eziningi zokuthi kungani ungalimala ekuqeqeshweni kweCrossFit ngokujwayelekile.
- Inqubo engalungile. Isishayo sabo bonke abasubathi abasubathi. Zizwe ukhululekile ukuthi umqeqeshi akunikeze izeluleko zokuzivocavoca bese ubona ukuthi wenza kahle. Akekho umqeqeshi - buza umgijimi onolwazi oseduze. Ingabe uwedwa? Qopha ukuhlupheka kwakho bese uzibona ungaphandle.
- Ukujaha amarekhodi noma omakhelwane endaweni yesikhulumi. Udinga ukukwenza ngesisindo lapho 1) usenza ngaphandle kokubandlulula inqubo 2) oyenzayo, uhlangabezana nemithwalo eyanele ukuze ukhathale ukuzivocavoca.
- Ukulahlekelwa kokugxila noma ukunganaki. Futhi lokhu sekuvele kungukuhlupheka kwabafana abanolwazi - ngemuva kokwenza ukuzivocavoca okufanayo izikhathi eziyikhulu, kubonakala kwabaningi ukuthi bazokwenza ephusheni amehlo abo evalekile, futhi ukuphumula ngesikhathi esingadingekile kungathola imiphumela emibi ngisho nangamagobolondo alula kakhulu (ngokwesibonelo, amacala amaningi omonakalo ukweqa kwe-banal ebhokisini - kungabonakala sengathi lokhu akuyona i-barbell 200kg ngaphezulu kwekhanda lakho).
- Izinsiza kusebenza. Kungamateki amancane - amateki amaningi awakhelwanga ukuzivocavoca okunzima futhi akunakwenzeka ukugcina ibhalansi kuwo. Ukuntuleka kokuthepha (ezimeni lapho kungasiza kakhulu). Ukungabikho kwabakhongi nezinye izinto zokulungisa uma kwenzeka wazi ukuthi kunengozi enkulu yokulimala kuwe, njalonjalo.
© khosrork - stock.adobe.com
Isibonelo esivelele sokulimala emuva ku-deadlift:
4 amaphutha ajwayelekile okuhlukumeza
| 1. Ukufudumala | Umsubathi akazange afudumale ngesikhathi sokuzifudumeza futhi engaweluli amalunga |
| 2. Ukulimala obekuvele kukhona noma okwedlule nje | Ungalayishi imisipha namalunga asevele abuhlungu noma asanda kuphola - lokhu kungasibhebhethekisa isimo. |
| 3. Ukushintshela kuzisindo ezisindayo ngaphandle kokuzilungiselela | Isibonelo, ngokohlelo, une-deadlift enesisindo esiphezulu se-100 kg. Ngokusondela kokuqala, wagqoka ama-80kg, kuthi kowesibili, ufake i-100kg ngasikhathi sinye futhi wezwa ukuthi imisipha yakho ibikhathele ngokweqile. Kulokhu, udinga ukuqonda ukuthi udinga ukusondela kusisindo esiphezulu kancane, uguqule imisipha ngokufanele. |
| 4. Udinga ukubala amandla akho | Uma unenkinga yokwenza isisindo X, futhi usenezindlela eziningana, lapho-ke awudingi ukunamathela kuzinsimbi ezingeziwe ukulimaza inqubo. Leli phutha lithinta kakhulu abesilisa. |
Kukhona nebhonasi kuvidiyo - iphutha 5 😉
Izibalo Zokulimala zeCrossFit
Isimo kanye nokwanda kokulimala ngesikhathi sokuqeqeshwa kwe-crossfit. (umthombo: Ucwaningo Lukazwelonke Lukazwelonke Lwezokwelapha lwase-2013 i-National Institutes of Health Study; ukunakwa kusixhumanisi sokuqala ngesiNgisi).
I-CrossFit ukunyakaza okuhlukahlukene njalo, okunamandla, okusebenzayo okuhlose ukuthuthukisa ukusebenza komzimba womuntu. Le ndlela isizuze ukuthandwa umhlaba wonke kusukela yaqala eminyakeni eyishumi nambili eyedlule. Kube nokugxekwa okuningi maqondana nokulimala okungenzeka okuhlobene nokuqeqeshwa kwe-crossfit, kufaka phakathi i-rhabdomyolysis kanye nokulimala kwemisipha. Kodwa-ke kuze kube manje abukho ubufakazi obukholisayo obutholakele ezincwadini.
Inhloso yalolu cwaningo kwakuwukuthola izinkomba zokuhlukumezeka kanye namaphrofayili wabasubathi be-crossfit, abathola ngesikhathi sezakhiwo zokuqeqesha ezihleliwe. Uhlu lwemibuzo oluku-inthanethi lwasatshalaliswa kwizithangami eziningi zomhlaba wonke ze-crossfit ngenhloso yokuthola isampula yezibalo.
© milanmarkovic78 - stock.adobe.com
Imiphumela yocwaningo
Imininingwane eqoqiwe ibandakanya ukubalwa kwabantu jikelele, ikharikhulamu, amaphrofayili nezinhlobo zokulimala.
- Kuthathwe izimpendulo eziyi-132 zisuka kuma-97 (73.5%) ezalimala ngesikhathi kuqeqeshwa iCrossFit.
- Izilonda eziyi-186 seziphelele, kanti ezingu-9 (7.0%) zidinga ukuhlinzwa.
- Izinga lokulimala lalingu-3.1 ngamahora angu-1000 okuqeqeshwa abaliwe. Lokhu kubhekisa kumdlali ojwayelekile olimala kanye emahoreni angama-333 wokuziqeqesha. * (* Inothi lomhleli)
Awekho amacala e-rhabdomyolysis abikiwe. (noma, ngokwesibonelo, kwi-wikipedia efanayo lokhu kukhonjiswe ngokucacile)
Amanani okulimala ngesikhathi sokuqeqeshwa kwe-crossfit afana nalawo achazwe ezincwadini zezemidlalo ezifana nalezi:
- Ukuphakamisa izinsimbi kuma-Olimpiki;
- Ukuphakamisa Amandla;
- Ukuzivocavoca umzimba;
- Ngezansi kunemidlalo yokuxhumana yokuncintisana efana neligi yombhoxo neyerugby.
Ukulimala ehlombe nasemgogodleni kuyabakhona, kepha awekho amacala e-rhabdomyolysis aqoshwe.
Yebo-ke, dweba iziphetho zakho. Uma ngabe uyithandile le ndatshana, yabelana ngayo nabangani bakho kumanethiwekhi omphakathi. Ingabe unemibuzo noma imibono? Uyemukelwa!
