Kuyini iCrossFit?

Kuze kube yiminyaka engama-20 edlule, abagijimi bebengazi lutho nge-crossfit - luhlobo luni lohlelo nokuthi lusetshenziswa kuphi. Ngo-2000, uGreg Glassman noLauren Jenai babenombono wokusungula inkampani yokuzivocavoca i-CrossFit Inc., eyayisekelwe emdlalweni omusha ngokuyisisekelo. Manje yini iCrossFit namuhla?

Incazelo, ukuhumusha nezinhlobo zokuqeqeshwa

ICrossFit iyi uhlelo olusebenzayo lokuqeqesha ngamandla, okuncike ezintweni zemikhakha enjengokuphakamisa izinsimbi, i-gymnastics, i-aerobics, ukuphakamisa i-kettlebell, ukuzivocavoca umzimba kanye neminye imidlalo.

I-Crossfit ngumdlalo wokuncintisana onemiqhudelwano ebanjelwa emhlabeni wonke, kubandakanya naseRussia. Ngaphezu kwalokho, iCrossFit wuphawu lokuhweba (uphawu) olubhaliswe e-United States nguGreg Glassman ngo-2000.

Ukuhumusha kusuka esiNgisini

Bambalwa ngisho nabadlali abasethuthukile abazi ukuthi i-crossfit ihunyushwa kanjani:

• Ukuwela - ukuwela / ukuphoqa noma ukuwela.
• Ukufaneleka - ukufaneleka.

Okungukuthi, "ukuqina okuphoqelelwe" - ngamanye amagama, ukuqina okukhulu noma, ngokusho kwenye inguqulo, "ukuqina okuwelekile" - okusho ukuthi, kumunce konke kusuka ekuqineni komzimba. Nakhu ukuhumusha okungokoqobo kwegama elithi crossfit esilitholayo.

Izinhlobo zokuqeqeshwa

Namuhla, njengokuzivocavoca umzimba, kunezinhlobo ezahlukahlukene ze-crossfit, kuya ngenhloso: isetshenziswa ezinhlakeni zokulwa nezokuphepha, ama-ejensi okuphoqelela umthetho, iminyango yezomlilo, ezifundweni zokuzivikela, njengezifundo ezibekelwe amaqembu ezemidlalo. Kukhona nezinketho ezikhethekile nezinhlelo ezimnene zabadala, abesifazane abakhulelwe nezingane.

Kungani i-crossfit idingeka, ukuthi ingawakha kanjani amandla omzimba womuntu - sizokhuluma ngalokhu ngokuqhubekayo.

Yini i-CrossFit?

I-CrossFit ihlose kakhulu ukwandisa amandla nokukhuthazela komzimba. ICrossFit Inc., eveza lo mdlalo, iwuchaza ngokuthi ukunyakaza okuguquguqukayo okuqhubekayo okwenziwe ngamandla aphezulu ngezikhathi ezahlukahlukene... Lesi yisethi yokuzivocavoca, ehlala imizuzu eyi-15 kuye kwengama-60, evame ukufaka ukuzivocavoca umzimba okuhlukahlukene ngasikhathi sinye ukwenza kusebenze amaqembu ahlukene emisipha. Yilokhu okushiwo yiCrossFit emzimbeni - wukuzithuthukisa okuhlukahlukene kwemizimba namandla.

Sizokhuluma ngokuningiliziwe mayelana nokuthi kuyini ukuqeqeshwa kwe-crossfit nokuthi yikuphi okuyisisekelo okukuhlanganayo. Izisekelo zayo zifaka amasethi ayisisekelo ayisisekelo - izivivinyo ze-cardio, ukuzivocavoca umzimba kanye nokunyakaza okunesisindo samahhala.

Ngakho-ke yini i-CrossFit? Vele, njenganoma iyiphi indawo yokuzivocavoca, iqhuba umsebenzi wokwakha umzimba womuntu ngempumelelo, kepha ngokungafani nabanye bonke, izibekela umgomo wokudala abasubathi abafanelekile - abantu abazilungiselele ngokwedlulele emhlabeni. Yingakho inqubo ye-crossfit isetshenziswa ngenkuthalo emidlalweni yokulwa, lapho kuqeqeshwa amayunithi akhethekile kagesi, izicishamlilo nezinye izindawo zobungcweti lapho ukuqeqeshwa komzimba kuhamba phambili.

I-CrossFit iphelele kulabo abafuna ukunciphisa isisindo kanye nokuthinta imisipha yabo, abafuna ukukhulisa ukusebenza, ukukhuthazela kwe-aerobic namandla.... Uma umgomo wakho ungumsipha kuphela, kungcono ukhethe ukuzivocavoca okudala ejimini. KuCrossFit, lena akuyona inhloso yokuqala; ngokuqeqeshwa njalo nokudla okunomsoco, ngokuqinisekile uzokhula kancane kancane, kepha le nqubekela phambili izoncipha kakhulu kunokwakha umzimba.

Izinzuzo nezingozi zokwenza i-CrossFit

Njenganoma yimuphi omunye umdlalo, i-CrossFit inezinzuzo nezinkinga.

Buhle

I-CrossFit inezinzuzo eziningi - sizamile ukuzihlela ngamabhulokhi asebenzayo ukwenza kucace:

Ngaphezu kwalokho, izinzuzo ezingangabazeki zeCrossFit zifaka:

• Imisebenzi ehlukahlukene ayisoze yakwenza ube nesithukuthezi ekusebenzeni kwakho.
• Izifundo zeqembu zihlala zizinhle futhi zinomncintiswano omncane, ongeza isasasa nesifiso sokwenza okuningi nokuningi.
• Uzoba yisosha elifanayo nje jikelele. Uzokwazi ukugijima i-1 km, uhambise izinsimbi, uzidonse futhi ugijime elinye ikhilomitha ngaphandle kobunzima obukhulu. Lapha ungaqhamuka nesinye isilingo esinzima empilweni yansuku zonke: ukunamathisela iphepha lodonga, ukugijimela ensimini, ukumba amazambane, ukuthatha amasaka ambalwa ekhaya, futhi uma kwenzeka ikheshi elikhubazekile, yiya esitezi se-9.

© milanmarkovic78 - stock.adobe.com

Ubuncane

Kepha kunoma yimuphi umphongolo wamaswidi kukhona isipuni sezinto ezimbi. I-CrossFit inokubi, futhi lokhu kuyiqiniso:

• Ukucindezeleka okuphezulu ohlelweni lwe-cardiovascular. Kukholakala ukuthi iCrossFit ilimaza inhliziyo. Uma ungalandeli umbandela wakho wokuqeqesha nokubuyisa, izinkinga ngeke zikugcine ulindile.
• Njenganoma imuphi umdlalo obandakanya izisindo zamahhala, iCrossFit iyadabukisa. Ngenxa yobukhulu obuphakeme, mhlawumbe kuhlasimulisa kakhulu kunezinye izinhlobo zokuqina. Kubalulekile ukulandela inqubo ngokucophelela, hhayi ukusetha amarekhodi angenasidingo futhi ungabi budedengu ngokuzivocavoca.
• Kukhona umzuzu ongathandeki wama-maximalists. Ukuguquguquka kweCrossFit kunenkinga yayo - uzohlala ubeka ibhentshi elingaphansi kukaphakamisi, udonse ngaphansi komvocavoci womzimba, futhi ugijime kancane kunomjahi womjaho. Esiyalweni ngasinye, uzoba yisilinganiso esiqinile.

Uma unokungabaza kokuthi i-CrossFit iyilungele yini impilo yakho, sincoma ukuthi sifunde imibhalo yethu ngalesi sihloko.

Indlela yokuqeqeshwa kweCrossfit kanye nohlelo

Okulandelayo, sizokutshela mayelana nendlela nendlela yoqeqesho, ukuhlala ngokuningiliziwe ezintweni ezintathu eziyinhloko zalo mdlalo: i-aerobics, i-gymnastics ne-weightlifting. Yini ngayinye yazo?

I-Cardio (i-aerobics)

Ukuzivocavoca umzimba okuyingxenye yohlelo lokuqeqeshwa kweCrossFit kubizwa nangokuthi Isimo SeMetabolic. Ngokuthuthuka ngosizo lwabo, umgijimi uthuthukisa ikhono lokusebenza ngamandla aphansi omthwalo isikhathi eside.

Ukuzivocavoca kweCrossFit cardio kusiza ukuqeqesha imisipha yenhliziyo nokukhuthazela komzimba jikelele. Kuhambisana nokwanda kokushaya kwenhliziyo, kanye nokwanda kokushaya kwenhliziyo nokuthuthuka kokugeleza kwegazi emzimbeni. Lokhu kubandakanya ukugijima, ukubhukuda, ukugwedla, ukuhamba ngebhayisikili, njll.

Ngenxa yohlelo olwakhiwe kahle lwe-cardio, okulandelayo kuyenzeka:

• Ukushisa okukhulu kwamafutha futhi, ngenxa yalokho, ukunciphisa umzimba. Vele, ucabanga ukudla okufanele. Lesi ngesinye sezizathu ezinkulu zokuthi kungani ukusebenzisa kwe-CrossFit kuthandwa kakhulu kulabo abafuna ukunciphisa isisindo.
• Ukwanda okuqhubekayo kwevolumu yamaphaphu esebenzayo yokufinyelela okulula nokucutshungulwa komoya-mpilo.
• Ukuqinisa imisipha yenhliziyo, ngenxa yalokho ukugeleza kwegazi kuyathuthuka, ngoba inhliziyo eqeqeshiwe ayinazo izinkinga ngokuthuthwa kwegazi ngemithambo.
• Ukuhlanganiswa kwe-cardio neminye imisebenzi yomzimba kunganciphisa ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, isifo sikashukela kanye nokuzinzisa umfutho wegazi.
• I-Metabolism iyathuthuka: imetabolism iyashesha futhi uzizwa ungcono.

I-Gymnastics (izivivinyo zomzimba)

Noma yiluphi uhlelo lokuqeqeshwa kwe-crossfit lubandakanya isethi yokuzivocavoca okukuvumela ukuthi uthuthukise:

• ukuguquguquka;
• ukudidiyela;
• ukulingana;
• ukunemba;
• i-kinetic receptors yemisipha namalunga.

Indlela eyinhloko yokuqeqesha i-CrossFit kusethi yokuzivocavoca ihilela ukusebenza kwezixhobo ezilandelayo:

1. Ukukhuphuka ngezintambo, ukulungisa imisipha yezingalo nokuthinta ukukhula kokuguquguquka nobuchule.
2. Ukudonswa kwezindandatho, kuthinte ngempumelelo ukuthuthukiswa komzimba ongaphezulu - emuva, ibhande lehlombe.
3. Ukudonswa kubha.
4. Ukuzivocavoca "ikhoneni" - kumigoqo engalingani, izindandatho noma ibha enezingqimba, okuthuthukisa hhayi kuphela ukuqina komzimba, kepha nendawo yesisu.
5. Sebenza ngemigoqo engalingani - ama-push-ups.
6. Izinhlobo ezahlukahlukene zokuphusha kusuka phansi.
7. Izikwele - isisindo somzimba, ukweqa ukuphuma, ngomlenze owodwa.
8. Ama-lumges.
9. IBurpee iyinhlanganisela yama-push-up kanye nokweqa okubandakanya amaqembu amaningi emisipha.

Okungukuthi, konke lokho kuvivinya umzimba okubandakanyeka kukho isisindo somsubathi.

Ukuphakamisa izinsimbi (Ukuvivinya Isisindo Samahhala)

Uma uke wezwa okuthile ngeCrossFit cishe ngaphambili, kungenzeka ukuthi awazi ngokuphakamisa izinsimbi okwamanje. Ukuphakamisa izinsimbi kungukuzivocavoca okunesisindo samahhala, okungukuthi, ukukhuphula izinsimbi noma ukuphakamisa amandla, indlela yokuziqeqesha esekwe kumajezi kanye namajezi anesisindo - i-barbell, i-kettlebells nezinye izinto ezifanayo.

Uma sikhuluma ngokuphakamisa izinsimbi kwiCrossFit, kufanele kuqashelwe zisuka nje ukuthi lena ngenye yamasethi wokuqeqesha anzima kakhulu futhi ahlukumezayo. Kudinga amakhono nohlelo olwakhiwe ngokucophelela. Kwabaqalayo, ukuba khona komqeqeshi kuyinto efiselekayo.

Ngaphandle kwalokho, ukuzivocavoca okunjalo kukuvumela ukuthi uthuthukise imingcele elandelayo:

• amandla ukukhuthazela;
• ukuthuthukiswa kwevolumu yemisipha nokumelana kwabo nemithwalo eyandayo (isici samandla);
• kunciphisa ukuhlushwa;
• ukusimama;
• ibhalansi.

Uhlobo lokuzivocavoca

Noma umgijimi eyiqonda kahle imigomo ye-crossfit nokuthi yehluke kanjani ekuqineni okujwayelekile, kubaluleke kakhulu okokuqala ngqa ukusebenzisa izinhlelo zokuqeqesha ezikhona noma ukuzakhela eyakho nomqeqeshi onolwazi. Ukwenza lokhu uwedwa, kodwa ungawaqondi kahle amakhono omzimba wakho, kugcwele ukulimala kanye nokuwohloka okujwayelekile enhlalakahleni.

Iphutha elejwayelekile labasubathi abaningi abacabanga ngeCrossFit ukuthi lolu uchungechunge lwemijikelezo yokuqeqeshwa engapheli, njengokugijima imizuzu emi-5, bese ugijimela emabhawundini angalingani imizuzu eyi-10 bese ujikisa i-kettlebell, futhi izindlela ezingama-20, kuholela ezinkingeni ezinjengezi:

• Umphumela wamathafa ukujwayeza umzimba ngohlobo oluthile lomsebenzi wokuvivinya umzimba, ngenxa yalokho ukukhula kwemisipha nezinye izinkomba zomzimba kuyeka. Ngokwazi ukuthi i-CrossFit yenzelwe ini, abasubathi bayayishintsha imithwalo, futhi bayayikhuphula kancane kancane, ngaleyo ndlela bagweme lolu phawu olungathandeki.
• Ukulimala yilokho abasubathi abangaqeqeshiwe abavame ukukuthola. Imvamisa kuhlotshaniswa nokukhathala nokuntuleka kokudidiyelwa ngenxa yendlela engafundile yokuzivocavoca kanye namasethi we-cardio lapho eshintshela ekuphakamiseni izinsimbi, kanye nokunganaki okusheshayo kwabasubathi abahlobene nesifiso sabo sokugcina esikhathini esithile. Ngaphezu kwalokho, ukulimala kwenzeka ngenxa yemishini engakhululekile.
• Ukweqa ngokweqile kuyisimo esivame ukwenzeka kulabo abangaqondi ukuthi uhlelo lwe-crossfit kufanele luhambisane hhayi nokuqeqeshwa okungaphazanyiswa kuphela, kodwa futhi nokuphumula okufanele nokulala okunempilo. Ukukugwema, kuyadingeka ukuthatha ikhefu elifushane phakathi kwamasethi, kuhambisane nomsebenzi ophansi wemizuzu emihlanu, kanye nokuhlela izinsuku zokuphumula emakilasini.

Ngemuva kokunquma ukuzibandakanya neCrossFit, kuzomele ulungele ukulandela ngokucophelela irejimeni lokuqeqeshwa: qapha indawo elinganiselayo yokushaya kwenhliziyo, wenze umsebenzi ngamunye ngokunemba ngokweqile, ungakhohlwa inqubo futhi uqiniseke ukuthi unika umzimba wakho isikhathi esanele sokuphumula nokululama.

Uyithandile le nto? Yabelana ngayo ekuxhumaneni nomphakathi nabangane bakho, futhi futhi ushiye imibuzo yakho nezifiso zakho kumazwana! CrossFit wonke umuntu!

Bukela ividiyo: The Standard - Individual Women Event 11 - 2019 Reebok CrossFit Games (Novemba 2024).