Ngabe iCrossFit Workout ingakhuthaza ukwehlisa isisindo kwabasubathi besifazane? Ukuzivocavoca okunamandla kakhulu kungasiza ekulolongeni iphupho lakho, amandla nokukhuthazela kwakho. Namuhla sizohlaziya imigomo eyisisekelo nezici zalesi simiso, izivivinyo eziyisisekelo zokushisa amafutha, siphinde silungiselele izinhlobo eziningana zezinhlelo zokuqeqesha zeCrossFit zamantombazane: bobabili abaqalayo kanye nabasubathi asebevele benolwazi abafuna ukwehlisa isisindo.
Ngaphambi kokuthi siqhubekele phambili ngqo ekuhlaziyweni kwezakhiwo, sizohlaziya imigomo eyisisekelo ehambisana ne-crossfit kanye nokwehlisa isisindo ngokomthetho.
Kungani ukuqeqeshwa kwe-crossfit kusebenza kangcono ekwehliseni isisindo?
Kungani ukuqeqeshwa okunjalo kuzosebenza kumantombazane afuna ukunciphisa umzimba? Ziqhathaniswa kanjani kangcono, sithi, i-cardio ejwayelekile? Ake sikuthole.
Izinhlobonhlobo zezakhiwo nokuzivocavoca umzimba
Akudingeki uphinde into efanayo kusuka ku-Workout ukuya ku-Workout. Futhi labo abadlule kulokhu bayaqonda ukuthi kunzima ukuthi kungaqali, futhi hhayi ukubhidlika kwenye indawo kunqubo. Lapho kusuka isonto nesonto wenza into eyodwa, khona-ke kungekudala luzofika usuku lapho luyoba nesithukuthezi “njengesithombo esibabayo”.
Ngakolunye uhlangothi, ukuqeqeshwa kweCrossfit kumayelana nobumnandi, ikakhulukazi ekuqeqesheni iqembu. Ngeke wazi ukuthi umqeqeshi wakho uqhamuke nani namhlanje. Futhi uma uzilungiselela uhlelo, ungahlala ushintsha okunye ukuzivocavoca, ukufake esikhundleni sako okufanayo, ngoba kukhona ukukhetha okukhulu kakhulu ku-CrossFit.
Umzimba uzobe usesimweni esihle
I-CrossFit ihlanganisa umsebenzi we-aerobic namandla. Ngenxa yalokhu okugcina, imisipha yakho iyohlala isesimweni esihle. Ngemuva kwakho konke, ungalahlekelwa amafutha amaningi ngezindlela ezahlukahlukene, futhi imiphumela ingahluka. Uma ungenzi umsebenzi wamandla futhi wenza i-cardio kuphela, khona-ke umzimba uzokhipha imisipha engadingekile, ekugcineni, yize uzoncipha, ungabukeka ubi kakhulu kunakuqala. Udinga ukugxila hhayi esisindweni, ngoba lapho ulahlekelwa isisindo, umzimba awuthululi amafutha kuphela, kodwa namanzi nemisipha. Yingakho inkomba enkulu yokushiswa kwamafutha ngempumelelo yizilinganiso nokubukeka.
Ngaphezu kwalokho, ngaphezu komphumela wangaphandle, umzimba wakho ngemuva kokuqeqeshwa kwe-crossfit uzoba nempilo - izinqubo ze-metabolic, imetabolism izoshesha, uzodla kahle futhi ulale kahle.
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Mangaki amakhalori azoshisa?
Izinga lokushisa lamakholori elijwayelekile ku-CrossFit Workout lingu-12-16 kcal ngomzuzu wamantombazane. Ngokuzivocavoca imizuzu engama-40-45, kuvela ama-600-700 ngeseshini ngayinye. Ezinye izakhiwo zizokusiza ukuthi ushise ama-calories angama-1000 ngasikhathi. Akukubi, huh?
Imithetho ebalulekile yokushisa amafutha ngempumelelo
Ukuqeqesha wukuqeqesha, kepha akumele sikhohlwe ngeminye imigomo emibili eyisisekelo yokwakha umzimba ngempumelelo. Vele, lokhu kungukudla okunempilo nokululama (ukuphumula).
Ungalaleli uma othile ekutshela lokho, bathi, yenza iCrossFit bese udla yonke into - yonke into izosha. Ngokuningi kwama-calories, akunakwenzeka ukunciphisa umzimba.
Ukudla okunempilo
Vele, isihloko sokudla okunempilo lapho wenza iCrossFit yamantombazane afuna ukunciphisa umzimba yisihloko esehlukile futhi esinamandla kakhulu. Ake sihambe ngomqondo:
- Into ebaluleke kakhulu ukusilela kwekhalori nsuku zonke... Bala isilinganiso sakho sansuku zonke usebenzisa amafomula akhethekile. Bese ususa u-15-20% kuyo futhi uzothola amakhalori okwehlisa isisindo. Akusenakwenzeka ukwenza ukusilela, ukusebenza kahle kuzoba kuncane.
- Yehlisa ikhalori olidla kancane kancane ekudleni kwakho okuvamile. Akunasidingo sokugxuma okungazelelwe ekuqeqesheni noma kokudla okunomsoco. Isibonelo, uma udle ama-2500 kcal, futhi manje udinga ukushintshela ku-1500, kwenze ngezigaba ezi-2-3 (masonto onke), futhi unganqamuli ngokushesha ukudla kwekhalori eli-1000.
- Setha ukudla okufanele - izingxenye ezincane, kepha kaningi ngosuku. Ngokufanele izikhathi ezi-5 ngosuku. Kepha okungenani ezintathu! Ukudla ngemuva kwe-18 akunakwenzeka kuphela, kepha futhi kuyadingeka.
- Gcina umbhalo walokho ukudla okudlayo ngasikhathi sini sosuku. Engxenyeni yokuqala yosuku, ama-carbohydrate kufanele anqobe, kwesibili, amaprotheni. Le mfuneko iyakhethwa, kepha iyathandeka ukufeza. Iqiniso ngukuthi ngokushoda kwekhalori nsuku zonke, uzokwehlisa isisindo kunoma yikuphi, noma ngabe udla ama-carbohydrate ebusuku. Kepha kulokhu, uzoba namandla amancane emsebenzini / ekutadisheni futhi, okubaluleke kakhulu, ekuqeqesheni. Kungakho ama-carbohydrate ayinkimbinkimbi angadliwa kakhulu ekuseni namahora ambalwa ngaphambi kokuzivocavoca. Uma kungena lutho kuwe ekuseni, kulungile. Lesi yisincomo nje, hhayi umthetho we-ironclad.
- Izinga lokudla. Ukudla kufanele kulinganiswe futhi kufake konke okudingayo - amaprotheni ezilwane (1.5-2 g ngekhilogremu ngayinye yesisindo somzimba), ama-carbohydrate ayinkimbinkimbi (1-2 g ngekhilogremu ngayinye yesisindo somzimba), amafutha angagcwele (0.8-1 g ngekhilogremu ngayinye yesisindo somzimba), ifayibha , amavithamini, njll. Ungakhohlwa ukuphuza amanzi ahlanzekile - cishe u-33-35 ml ngekhilogremu lesisindo somzimba ngosuku.
Ukubuyiselwa
Masibuyele kwezemidlalo. Ngaphezu kokuqeqeshwa okusebenzayo kanye nokudla okufanele kubaluleke kakhulu ukuvumela umzimba wakho ululame... Zizwe umzimba wakho - asikho isidingo sokuzishayela njengehhashi lomjaho ngamandla akho okugcina. Shaya ibhalansi ehambisanayo phakathi kokuqeqeshwa nokuphumula:
- Kubasubathi abaqeqeshiwe, sincoma ukuqeqeshwa izikhathi ezi-3-4 ngesonto.
- Kwabaqalayo - izikhathi 2-3 zizokwanela. Ngezikhathi ezimbili, ungaqala futhi uqeqeshe kanjena okungenani inyanga yokuqala, bese ushintshela kokuzivocavoca oku-3 ngeviki - zonke izinsuku.
Ukulala kubaluleke kakhulu - okungenani amahora angu-8 ngosuku.
Izinhlelo zokuqeqesha
Sikulungiselele izinhlelo ezimbili eziyisisekelo zenyanga. Enye yokubalwa kwamakilasi ngaphandle kokuzivocavoca, okwesibili kuwo.
Khumbula ukuthi zonke izakhiwo zokuqeqesha ezinqamula emigwaqweni zakhiwe ngokohlelo olulandelayo:
- Ukufudumala imizuzu engu-5-10 (ungamnaki ukuze ungalimali).
- Uhlelo oluyinhloko lwemizuzu engu-15-60.
- Slow cool down and stretch for 5-10 imizuzu.
Isethi enhle kakhulu yokuzivocavoca umzimba yokunciphisa umzimba yamantombazane ivezwa kumavidiyo alandelayo:
Uhlelo ngaphandle kwemishini yezemidlalo yamantombazane
Uhlelo lokuqala lokuqeqeshwa kwe-crossfit lokwehlisa isisindo lwenzelwe inyanga, lungenziwa noma yikuphi, ngoba aludingi imishini yensimbi. Lokhu kuyisethi yokuzivocavoca okulula okugcizelela isisindo sakho, ngokufakwa okuyisibopho kwezinsuku zokuphumula, okuyingxenye eyisibopho yezinhlelo zokuqeqesha ezigxile ekugcineni umzimba usesimweni esinempilo.
Ukunakwa: akufanele kube khona ukuphumula phakathi kokuphindaphinda, noma kufanele kube kuncane!
Isonto 1:
| Usuku 1 | Udinga ukuqedela inani eliphezulu lemibuthano ngemizuzu engu-15:
|
| Usuku 2 | Ezokungcebeleka |
| Usuku 3 | Udinga ukuqedela inani eliphezulu lemibuthano ngemizuzu engu-15:
|
| Usuku 4 | Ezokungcebeleka |
| Usuku 5 | Udinga ukuqedela inani eliphezulu lemibuthano ngemizuzu engu-15:
|
| Usuku 6 | Ezokungcebeleka |
| Usuku 7 | Ezokungcebeleka |
Amaviki 2, 3, no-4: Phinda ukuvivinya umzimba ngokwanda kwesikhathi esiphelele semizuzu emi-5 isonto ngalinye. Okusho ukuthi, evikini lesi-4, kufanele wenze izivivinyo imizuzu engama-30.
Uhlelo lokuzivocavoca lwamantombazane
Uhlelo lwesibili lwenyanga lulungele amantombazane aziqeqesha ejimini futhi afuna ukunciphisa umzimba. Ukuze kusebenze kahle, kusetshenziswa izisindo ezilula nezifanisi ezikhethekile.
Isonto 1:
| Usuku 1 | Udinga ukuqedela imibuthano emi-3:
|
| Usuku 2 | Ezokungcebeleka |
| Usuku 3 | Udinga ukuqedela imibuthano emi-3:
|
| Usuku 4 | Ezokungcebeleka |
| Usuku 5 | Udinga ukuqedela imibuthano emi-3:
|
| Usuku 6 | Ezokungcebeleka |
| Usuku 7 | Ezokungcebeleka |
Amaviki 2, 3 no-4: kunconywa ukuphinda izakhiwo ngemibuthano ekhulayo, engeza eyodwa njalo ngeviki elisha. Inketho yokwengeza inani lokuphindaphinda kokuzivocavoca ngakunye ngokwenhlalakahle iyavunyelwa.
Lezi zinkimbinkimbi zifanele amantombazane anezinga lokungena futhi azidingi ukuqeqeshwa ngokomzimba kwangaphambili. Kodwa ngemuva kwenyanga kuzoba nokwehla okuphawulekayo kwesisindo nokuncipha kwevolumu (kunjalo, ngokuya ngemithetho yokudla okunempilo). Ukuqeqeshwa okuqhubekayo kufanele kufakwe ngezinhlobo ezintsha zokuzivocavoca nokwanda kancane kancane kwemithwalo. Izakhiwo ze-Crossfit zokulahleka kwesisindo zingahluka kakhulu, hhayi yonke into ibila ku-cardio - ungakhohlwa ngokuhlanganiswa kwezinto zombili zokuzivocavoca kanye nokuphakamisa izinsimbi.
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Ukubuyekezwa kwamantombazane mayelana nokusebenza kwe-crossfit yokwehlisa isisindo
Amantombazane abathandekayo, shiya impendulo yakho ekusebenzeni kwe-crossfit yokwehlisa isisindo lapha - sizoqoqa okungcono kakhulu kubo futhi sikwengeze kokuqukethwe ukuze bonke labo abanquma nje ukuthi bazizame yini kwi-crossfit noma bangakhethi kahle. Nikela ekuthuthukiseni umphakathi we-crossfit!
