Izinhlelo zokuqeqesha zeCrossfit zamantombazane aqalayo * Isiphambano

Inhlangano yeCrossFit iya ngokuya ithandwa minyaka yonke, futhi bayanda abantu abayijoyinayo. Lo mdlalo ulungele abesilisa nabesifazane ngokulinganayo. Namuhla sizokhuluma ngokuzivocavoca kwe-crossfit kwamantombazane asafufusa. Sizokutshela imigomo eyisisekelo yohlelo, izivivinyo eziyisisekelo futhi sikunikeze izakhiwo ezithile ezinhle zabaqalayo ukuze ukwazi ukuzibandakanya kulenqubo ngokukhululeka ngangokunokwenzeka.

Ngeke sichithe isikhathi esiningi sikhuluma ngokuthi yini iCrossFit. Ungakufunda lokhu endabeni ehlukile - sincoma!

I-Crossfit inezinzuzo eziningi ezihlukile:

ukwehluka nokuvivinya umzimba kukuvumela ukuthi ugweme ukusebenza okuyisidina okuyisidina;
ngezifundo, akudingeki ukuthi uvakashele amahholo akhethekile;
ukuzivocavoca umzimba njalo kuthuthukisa impilo yonke;
I-crossfit iyithuluzi elihle lokunciphisa amantombazane;
ukwakha imisipha kulawulwa njalo, okususa usongo lomphumela womuntu "omponjiwe".

Isici sokugcina sibaluleke kakhulu kwabobulili obulungile abangafuni ukuthola umzimba womuntu wesilisa.

Izingxenye ze-CrossFit namakhono azo

I-CrossFit isuselwe ezinhlotsheni ezintathu zemithwalo: i-gymnastic (izivivinyo zomzimba), i-weightlifting (izivivinyo zesisindo samahhala), ne-aerobic (i-cardio exercises).

Mayelana nokuzivocavoca umzimba

I-Gymnastics ifaka zonke izinhlobo ezaziwayo zokuzivocavoca umzimba: ukudonsa, ukugxuma, ukusunduza, ukusebenza ngezinsimbi ezihamba phambili, izindandatho nemigoqo engalingani.

Izakhi zeGymnastic zisebenza wonke amaqembu emisipha, zisiza ukuthuthukisa ukuhlangana. Ngakho-ke, abagijimi abanolwazi batusa ukungafaki lokhu kuvivinya ezinhlelweni zabaqalayo.

Mayelana nokuphakamisa izinsimbi

Ukuphakamisa izinsimbi kuhlanganisa ukuvivinya umzimba okunesisindo esengeziwe, okwenza iCrossFit ifane nemidlalo yamandla. Kepha lapha izinsimbi zibhekwa njengesigaba esilandelayo ngemuva kokusebenza ngesisindo sabo.

Ubuhle balezi zivivinyo ukugxila komthwalo ezingxenyeni ezihlukene zomzimba. Ungakhetha ukunyakaza kokuthuthuka kwezingxenye ezithile zomzimba bese ngaleyo ndlela wakhe izilinganiso ezinhle zesibalo. Kepha, kunjalo, kunezivivinyo eziyisisekelo zamaqembu emisipha eminingana ngasikhathi sinye - okuwukufa okufanayo.

Mayelana ne-cardio

Ukuvivinya umzimba nge-aerobic kunamandla aphansi, kepha kuhlala isikhathi eside kune-gymnastic ne-athletic, futhi i-oxidation ye-glucose emisipheni ingenxa yomoya-mpilo. Lokhu ikakhulukazi ukuqeqeshwa kwe-cardio - ukugijima, ukubhukuda, ukugwedla, okuhlose ukuthuthukisa ukukhuthazela.

Ukuqeqeshwa kwe-Aerobic kuthuthukisa ukusebenza kwenhliziyo, imithambo yegazi, amaphaphu, futhi kusiza ukujwayelekile amazinga e-hormonal.

Ukuzivocavoca Okuyisisekelo kwe-CrossFit

Izinhlelo zeCrossFit zifaka inani eliningi lokuzivocavoca. Inhlanganisela yabo enekhono iguqula lo mdlalo ube uhlelo loqeqesho lwangempela. Noma kunjalo, ungaqokomisa izivivinyo eziyisisekelo okufanele zaziwe yibo bonke amantombazane abasha ukwenza izinyo ngezinyo.

Izikwele

Ama-squats cishe ayisivivinyo esikhulu samantombazane asafufusa. Kunezinhlobo eziningi zazo: ezejwayelekile, ngokugxumela ngaphandle, nge-kettlebell noma ama-dumbbells, nge-barbell ngemuva, nge-barbell ku-deltas (ngaphambili), nge-barbell phezulu, njll.

Ekuqaleni, abaqalayo kufanele bakhethe izinketho ngaphandle kwezisindo ezengeziwe futhi kancane kancane, ngaphansi kokuqondiswa komqeqeshi, baphathe ukunyakaza okuyinkimbinkimbi ngokwengeziwe.

Ukufa

Deadlift kungenye yokuzivocavoca okubalulekile kwabaqalayo besifazane. Ipompa ama-glutes, imilenze nangemuva. Ngaphezu kwalokho, ukwenza le nhlangano kuzosiza ekufundiseni izivivinyo eziyinkimbinkimbi ngokuzayo - ukuhlala esifubeni, ukuhlwitha, ukudlikiza nabanye.

Schwung

Kunezinhlobo eziningana zamaSchwungs. Sincoma ukuthi amantombazane aqale ngomshini wokucindezela. Ukuzivocavoca kusebenza kahle kuma-deltas, ama-triceps, kanye ne-quads namathole.

Sebenza ngamabhola (amabhola odonga)

Ukujikijela ibhola kwelitshe kusebenza kahle yonke indawo yemilenze nezinqe, kanye namahlombe. Nakulokhu, ukuzivocavoca okubaluleke kakhulu kwabesifazane nokunye okuhle kwezikwele.

Ukuzivocavoca kweCardio

Wonke umuntu uyazi ukuthi i-cardio iyadingeka ekuthuthukiseni ukukhuthazela, ukushisa amafutha nokuqeqeshwa kwemisipha yenhliziyo. Vele, abasubathi bamantombazane abasafufusa bangahamba ngaphandle kwalezi zivivinyo.

Izibonelo zifaka: ukugijima, ukuzivocavoca ibhayisikili, i-ellipsoid, umshini wokugwedla, intambo eyeqayo.

Ukuzivocavoca umzimba

Amantombazane awazithandi ngempela lezi zivivinyo, ikakhulukazi ukudonsa kanye nokunyusa. Kepha azinakuphikwa. Uma ufuna ukufeza imiphumela ephumelelayo enkingeni - themba ochwepheshe.

Lokhu kufaka phakathi ama-burpees - okunye kokuzivocavoca kwe-crossfit okudume kakhulu, okuhlanganisa ukusunduza nokugxuma.

Lezi izivivinyo eziyisisekelo kuCrossFit hhayi ezamantombazane kuphela kepha nezamadoda. Abaqeqeshi abanolwazi batusa ukuqala ngaphandle kwezisindo, ukugxila ekusebenzeni ngamasu. Futhi kuphela ngemuva kokuba usuwazi kahle ngokuphelele inqubo yokwenza izivivinyo eziyisisekelo, ungaqhubeka nokukhulisa izisindo ezisebenzayo nokufunda ukunyakaza okusha, okuyinkimbinkimbi.

Izincomo zabaqalayo

Silungiselele ezinye izincomo ezibaluleke kakhulu kulabo abafuna ukuba ngabasubathi besifazane. Uma unethuba, funda inqubo nomqeqeshi noma umgijimi onolwazi ukusiza ukuvimbela ukulimala esikhathini esizayo!

Sondela ukusebenzisa kwakho ngendlela elinganiselayo. Khulisa umthwalo kancane kancane: kokubili ngesikhathi sokuziqeqesha uqobo nangenyanga yokuqala yokuqeqeshwa. Ngakho-ke, umzimba wakho ngeke ukhungatheke futhi uzoshintshela kwimodi entsha kancane kancane futhi ngaphandle kokuzilimaza.
Funda inqubo yokuzivocavoca okuyisisekelo ngokucophelela. Inqobo nje uma ungenzi isisindo noma isisindo esincane, amathuba okuba nezinkinga mancane. Kepha lapho ukwazi ukuphakamisa izinsimbi ezibalulekile, ngakho-ke ngokuzenza ngokungahleliwe, wandisa kakhulu ingozi yokulimala.
Ungabi nomona ngabanye futhi ungalindeli imiphumela esheshayo. Umphumela uzowuthola kuphela ngendlela ehlelekile yamakilasi (ukuqeqeshwa, ukondleka, ukuphumula) - ngaphandle kwezikhala ezinkulu nokuphazamiseka. Kepha qiniseka - umphumela uzofika ngo-100% uma usebenza kanzima, ngaphandle kofuzo, isimo sezulu noma isikhundla sezinkanyezi esibhakabhakeni. Into esemqoka imigomo ecacile, ukunamathela embusweni nokuzethemba!

Bheka ividiyo yokuthi ukuqeqeshwa kwamaqembu amantombazane aqalayo (hhayi kuphela) kubanjwa kanjani kwelinye lamaqembu ahamba phambili ezweni:

Uhlelo lokuqeqesha amantombazane asafufusa

Uhlelo lwenzelwe inyanga yamakilasi, ihlukaniswe ngamaviki. Lokhu akusho ukuthi ngemuva kwenyanga ungadela konke - ngemuva kwamasonto amane uzozethemba kakhulu kuwe, uqonde umzimba wakho futhi ukwazi ukwenza izakhiwo eziyinkimbinkimbi zabasubathi abanolwazi. Kodwa-ke, kulungile ukuqhubeka nokuzijwayeza ngaphansi kokuqondiswa ngumfundisi onolwazi.

Ngaphambi kwesonto lokuqala (kanye nelilandelayo), kungakuhle ukwaba usuku oluhlukile nomeluleki wokufunda nokwenza inqubo yazo zonke izivivinyo ezizosetshenziswa emihlanganweni elandelayo yokuqeqesha.

Ukunakwa: akufanele kube khona ukuphumula phakathi kokuphindaphinda, noma kufanele kube kuncane!

Uhlelo lwezinga lokungena lubukeka kanjena.

Isonto lokuqala

Sigxila ekufundeni inqubo yokuzivocavoca okuyisisekelo, ukuqeqeshwa kuyindilinga ukuze kulethelwe imisipha ithoni edingekayo.

Usuku 1	Udinga ukuqedela imibuthano emithathu: Ukugijima - 300 m. Ukujikijela ibhola kwelitshe - izikhathi eziyi-10. IBurpee - izikhathi ezili-10. V -s-ups - izikhathi eziyishumi.
Usuku 2	Ezokungcebeleka
Usuku 3	Futhi imibuthano emithathu: Ibhayisikili - amakhalori ayi-10 ekhawunteni kusimulator. Ama-lunge angenasisindo - amahlandla ayishumi emlenzeni ngamunye. Ama-Sit-ups (cindezela usendaweni ethambekele) - izikhathi eziyi-15. Ukudonsa - amahlandla ama-5 (ngebhande lokunwebeka, uma kunzima, noma livundlile). Ama-Push-up - amahlandla ama-5 (uma kunzima - avela emadolweni).
Usuku 4	Ezokungcebeleka
Usuku 5	Futhi imibuthano emithathu: Intambo - ukweqa okungama-40 (noma okuphindwe kabili kwayi-15). Ukufa kwebha - izikhathi eziyishumi. Ukucindezela kwebhentshi ngebha yomzimba noma ibha - izikhathi eziyishumi. Ipulangwe - imizuzwana engama-20.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto lesibili

Izinhloso ezifanayo nezokuqala - siyafunda futhi siqinise umzimba.

Usuku 1	Imibuthano emi-3: Ukugwedla - 200 m. Ukujikijela ibhola kwelitshe - amahlandla ayi-12. Sleigh - 25 m (uma kungenjalo, khona-ke ama-air squats amahlandla ayi-15). I-Hyperextension - izikhathi eziyi-15.
Usuku 2	Ezokungcebeleka
Usuku 3	Imibuthano emi-3: Ibhayisikili - 10 kcal. Jump squats - izikhathi ezingu-15. Ukuhlala - izikhathi ezingu-15. Ukudonsa - amahlandla ama-5 (ngebhande lokunwebeka, uma kunzima, noma livundlile). Ama-Push-up - ama-7 times (uma kunzima - avela emadolweni).
Usuku 4	Ezokungcebeleka
Usuku 5	Imibuthano emi-3: Intambo - ukweqa okungama-50 (noma ukuphindwe kabili kwayi-15) Ukuhlala ngebha yomzimba noma ibha - izikhathi eziyishumi. Ukucindezela kwebhentshi ngebha yomzimba noma ibha - izikhathi eziyishumi. Ipulangwe - imizuzwana engama-30.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto lesithathu

Sihlanganisa imiphumela (ukuzama ukufaka izinsimbi) futhi sifunde inqubo yokuzivocavoca umzimba okusha.

Usuku 1	Imibuthano emi-3: Ukugwedla - 250 m. Ukujikijela ibhola kwelitshe - izikhathi eziyi-15. IBurpee - izikhathi eziyi-12. I-Hyperextension - izikhathi eziyi-15.
Usuku 2	Ezokungcebeleka
Usuku 3	Imibuthano emi-3: Ibhayisikili - 12 kcal. Ama-squats anama-dumbbells noma ama-kettlebells - ama-10 times. Ukuhlala - izikhathi ezingu-15. Ukudonsa - amahlandla ama-5 (ngebhande lokunwebeka, uma kunzima, noma livundlile). Ama-push-up - ama-10 times (uma kunzima - avela emadolweni).
Usuku 4	Ezokungcebeleka
Usuku 5	Imibuthano emi-3: Intambo - ukweqa okungama-60 (noma ukweqa okuphindwe kabili okungama-20). Deadlift nge bar - izikhathi 12. Ukucindezela kwebhentshi ngebha yomzimba noma ibha - izikhathi eziyi-12. Ipulangwe - imizuzwana engama-30.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka

Isonto lesine

Usuku 1	Imibuthano emi-4: Ukugijima - 300 m. Ama-squats anama-dumbbells noma ama-kettlebells - ama-10 times. IBurpee - izikhathi eziyi-12. V -s-ups - izikhathi ezingu-15.
Usuku 2	Ezokungcebeleka
Usuku 3	Ibhayisikili - 15 kcal - 1 isikhathi ekuqaleni. Imibuthano emi-4: Deadlift nge bar - izikhathi eziyishumi. Ibhokisi leqa - izikhathi eziyi-15. Ukudonsa - amahlandla ama-5 (ngebhande lokunwebeka, uma kunzima, noma livundlile). Ama-push-up - ama-10 times (uma kunzima - avela emadolweni). Ibhayisikili - 15 kcal - 1 isikhathi ekugcineni.
Usuku 4	Ezokungcebeleka
Usuku 5	Intambo - ukweqa okungama-80 (noma ukugxuma okuphindwe kabili okungama-30) - 1 isikhathi ekuqaleni. Imibuthano emi-4: Ukucindezela kwebhentshi ngebha yomzimba noma ibha - izikhathi eziyishumi. IBurpee - izikhathi eziyi-15. Intambo ye-Jump - ukweqa okungu-100 (noma ukweqa okuphindwe kabili okungama-30) - 1 isikhathi ekugcineni.
Usuku 6	Ezokungcebeleka
Usuku 7	Ezokungcebeleka