Muva nje, i-crossfit yamantombazane iqale ukuthatha indawo eyandayo emkhakheni wolwazi lwezemidlalo. Isikhathi sokuthi sihlanganise lesi sihloko futhi sithole ukuthi yini i-CrossFit yabesifazane. Kuyini ukusetshenziswa kwayo futhi iyini imfihlo yokuthandwa kwayo okuxakile?
Endleleni eya ekulinganeni ngokobulili, abesifazane bayakufakazela ukuthi hhayi kuphela ubulili obuqinile obungaziqeqesha kanzima, kepha bayizidalwa ezibuthakathaka, nezithandekayo. Amantombazane amaningi agxume emishini ye-cardio futhi aya e-crossfit enamandla amakhulu nokuqhuma. Kuhle, kuyancomeka, kepha kufaneleke kangakanani ukuzidela okunjalo? Ingabe uhlelo lokuqeqesha olunjalo luyingozi empilweni futhi yiziphi izici amantombazane adinga ukuzazi ngaphambi kokuqala ukuzivocavoca umzimba? Noma mhlawumbe unikeze ukukhetha ezindaweni ezijwayeleke kakhulu - ukuqina, i-yoga, ama-Pilates? Funda ngalokhu nokunye okuningi.
Izinzuzo nezingozi zeCrossFit yabesifazane
Ake sifingqe ubuhle nobubi bokwenza i-CrossFit yamantombazane.
Amandla
- Umthelela kuwo wonke amaqembu emisipha. Ukuqeqeshwa kweCrossFit akubandakanyi usuku lwemilenze, izingalo, noma izinqe. Usebenza ngayo yonke into ngasikhathi sinye.
- Uhlelo lokuqeqesha lungashintshwa ngisho nansuku zonke, ngakho-ke ngenyanga noma ezimbili ngeke uzizwe unesithukuthezi. Emahholo, amakilasi avame ukuqhutshwa ngamaqembu, nakho okwandisa intshisekelo yokuqeqeshwa, futhi kuvela umoya wokuncintisana.
- Kukhulisa ukukhuthazela komzimba ne-aerobic namandla. Ngeke unyakazise amakhabethe ngomunwe wakho omncane, kodwa emisebenzini yansuku zonke izinhlelo zokuqeqesha zeCrossFit zizokusiza (kuzoba lula ukuletha isikhwama esisindayo esitolo).
- Ijubane lokuphendula, ukuguquguquka komzimba wonke nokuhlanganiswa kokunyakaza kuyathuthukiswa.
- Ngokuqeqeshwa okukhulu, uthola ukukhishwa kwansuku zonke kwama-endorphin, okusho ukucindezeleka okuncane empilweni.
Izinhlangothi ezibuthakathaka
Okubi, noma okuthile abaqeqeshi beCrossFit abahlale bethule ngakho:
- I-CrossFit ngumdlalo lapho inqubo elungile yokwenza izivivinyo ibaluleke kakhulu, futhi ukungawuthobeli kukhulisa kakhulu amathuba okulimala ngenxa yokuqina okukhulu kwengcindezi. Ekuqaleni, kungakuhle ukuthi uqeqeshe ngaphansi kokuqondisa komfundisi onolwazi.
- Intombazane engaqeqeshiwe idinga ukuqaphela ngokweqile. I-CrossFit ibeka ingcindezi enkulu enhliziyweni, njengoba wonke umsebenzi wenziwa ngemodi ephezulu kakhulu.
“Uma ubuza umqeqeshi weCrossFit, ukulimala kuyiphutha lakho. Ngokwesiko elenza ukuthi uhambe kanzima futhi usheshe ngangokunokwenzeka, kunzima ukugcina ukuqonda. Kuzomele uziphoqelele kuze kube semkhawulweni, kepha uma ufinyelela umkhawulo bese uwukhokhela, ugcina usuyisiphukuphuku osehambe kakhulu. " (c) UJason Kessler.
Ingabe umdlalo ulifanele ikhandlela? Kuwufanele uma unomgomo futhi ukulungele ukulalela imizwa yakho. Ngendlela efanele, iCrossFit izoba inkomba oyikhonzile.
Izinzuzo nokulinyazwa kweCrossFit yamantombazane
Cishe noma yimuphi umdlalo ulungele impilo yamantombazane - uqinisa umzimba nomoya. Ngabe kunjalo ngeCrossFit? Lesi siqondisi sincane kakhulu - kusukela ngo-2000 (lapha ungafunda ngokuningiliziwe mayelana nokuthi i-CrossFit iyini), futhi ungaqondi kahle. Kunokubuyekezwa okuningi okuphikisanayo ngaye enetheni.
Yini-ke ekhetheke kangaka ngeCrossFit - ake sibheke le nkinga bese sibheka izinzuzo nokulimala okungenzeka empilweni yentombazane.
Inzuzo yezempilo
Izinzuzo zamantombazane ezifundweni zisobala:
- Ukuqeqeshwa kweCrossfit kuyindlela ephumelela ngempela yokwehlisa isisindo sentombazane futhi ilethe isibalo sayo esimweni esifunayo. Ngemuva kokuzivocavoca umbulali, umzimba wakho uzoqhubeka nokushisa amakhalori. Lokhu kusho ukuthi inqubo yokwehlisa isisindo izoshesha kunaleyo yomgijimi we-amateur ojwayelekile. Ungakhohlwa nje ngokushoda kwekhalori okuyimpoqo, ngaphandle kwalokho konke ukusebenzisa ngeke kusize.
- Ukuqeqeshwa kwamandla (kufaka phakathi i-CrossFit) kusheshisa imetabolism. Ngenxa yalokho, isimo sakho esijwayelekile sizothuthuka: uzolala kahle, udle ngesifiso sokudla, futhi uzizwe ungcono.
- I-CrossFit ayisebenzi kangako emantombazaneni ekulweni ne-cellulite. Ukuhlanganiswa kwemisipha ye-toning nokushisa amafutha amaningi kuzokwenza ukhohlwe ngale nkinga.
- Ngenxa yamaseshini amafushane, aphakeme kakhulu, ungasebenza zonke izindawo zomzimba wesifazane endaweni eyinkimbinkimbi.
- Uzokhipha umzimba wakho - okungukuthi, ngeke ulahlekelwe isisindo somzimba kuphela, kodwa futhi uzopompa kahle imisipha yomgogodla, ebaluleke kakhulu empilweni yabesifazane.
- Uzoba nezimo ngokwengeziwe futhi uthuthukise ukuxhumana kwakho ngokuzivocavoca umzimba.
Masisuse masinyane enye yezinganekwane ezihlala njalo mayelana nabesifazane abaphambana nomgwaqo: “bonke abasubathi bamantombazane abaqhudelana ngemoto baqhutshwa phezulu futhi babukeka njengamadoda - makube njalo.” Ake ngiphikisane nalo mbono. Ngeke siphikisane ngokuthanda - yize, ngasendleleni, abantu abaningi bathanda abadlali beCrossFit abangochwepheshe, kepha lokho akusikho lokho manje.
Ukuze "upontshwe", udinga ukusebenza kanzima ezakhiweni zemini nobusuku. Qeqesha okungenani ama-4 ngeviki iminyaka eminingana. Ngesikhathi esifanayo, gcina ngokuqinile ukudla, ukuzivocavoca nokuphumula. Futhi kuphela lapho, mhlawumbe, uzofinyelela ezingeni lokuncintisana. Kuwo wonke amanye amacala, lo mbuzo ngeke uthinte wena, ngikholwe.
Ngokuvamile, le mpikiswano ilele endizeni yezinye zezizathu zokuthi kungani ungayi ejimini. Kuzohlala kunezizathu - thola ithuba elingcono lokuqala ukusebenza kuwe futhi uzozibandakanya, futhi yonke imibuzo izonyamalala yodwa. Sizobheka kabanzi udaba lokupompa iCrossFit yamantombazane ngezansi.
© gpointstudio - stock.adobe.com
Kulimaza impilo
Njenganoma yimuphi omunye umdlalo osebenzayo, iCrossFit nayo inezinhlangothi ezingezinhle:
- Ngohlobo lokuqeqeshwa olungalawulwa, iCrossFit ibeka ubunzima obukhulu ohlelweni lwezinhliziyo.... Kusenjalo! Isilinganiso senhliziyo somsebenzi ekuqeqesheni abasubathi abanolwazi siyahlukahluka kusuka ekushayweni okungu-130 kuye kwayi-160 ngomzuzu, kanti kwezinye izindawo kungafinyelela ku-180. Bukela umsebenzi wakho lapho uziqeqesha bese ulalela umqeqeshi - uzojabula!
- Ngenxa yezici zokwakheka, abesifazane bahlushwa i-osteoporosis kaningi kakhulu kunamadoda - izikhathi ezi-3-5. I-Pubmed ishicilelwe (indatshana yomthombo ku-US National Library of Medicine National Institutes of Health ngoNovemba 22, 2013) ucwaningo lwesayensi oluthokozisayo: kuvela ukuthi iCrossFitters inamathuba amaningi kunabanye abagijimi ukuthola izinkinga ngohlelo lwe-musculoskeletal. Futhi kungekudala nje kwaziwa ukuthi ngaphezu kwemisebenzi eyeqisayo kancane kancane kuholela ekwehleni kwamathambo, okuyimbangela eyinhloko yokuthuthukiswa kwamathambo.
- Ngokungafani nokuzivocavoca ejimini nase-banal cardio, iCrossFit ayinconyelwe abesifazane abakhulelwe kanye nomama abasha ngesikhathi sokuncelisa. Ukuqeqeshwa okunjalo ngamandla amakhulu kungaholela ekusebenzeni ngokweqile komzimba wesifazane ongatholakalanga futhi kubangele ukuntuleka kobisi. Ngokuvamile abasubathi bakhononda ukuthi ngemuva kokuqeqeshwa, izingane ziyenqaba ukuncelisa, ngoba ukunambitheka kobisi kuba mnandi kakhulu. Isizathu yi-lactic acid ekhishwa ngumzimba ngesikhathi sokuzivocavoca umzimba.
Ngemininingwane eningiliziwe ngezinzuzo nezingozi zeCrossFit, funda izinto zethu ezihlukile. Kuyo uzothola uhlu oluphelele lokuphikisana emakilasini, konke okuhle nobubi, ukubuyekezwa kodokotela nabasubathi abadumile.
Izici ze-crossfit yabesifazane
Ake sikhulume ngezici ze-crossfit yesifazane kumongo we-physiology kanye ne-anatomy.
Abesifazane bathambekele kakhulu kunabesilisa ukugoba imilenze yabo ngaphakathi phakathi nezikwele noma ukuqothuka okuvela phansi (lokhu kungenxa ye-engela ye-quadriceps). Ngakho-ke, ngenkathi wenza lezi zivivinyo, kunengozi enkulu yokulimala. Ikakhulu lapho isiphambano esinamandla sikhohlwa ngekhwalithi bese siqala ukusebenza ngobuningi.
Ithiphu: Bonke abesifazane bayelulekwa ukuthi banganqikazi ukwenza izivivinyo ezisizayo - ama-squats nezinyathelo eziseceleni ezinwebeka ngasemadolweni nasemaqakaleni. Lokhu kuzosiza ukulandelela inqubo engalungile, ukuyilungisa nokugwema ama-sprains nemisipha edabukile.
Abesifazane futhi bathambekele ekubeni ne-quads eqinile, kepha banemisipha engemihle nemisipha ekhazimulayo. Lokhu kungadala izinkinga ngomhlane ongezansi, ngakho-ke ukuvivinya umzimba kufanele kuthintwe ngomthwalo omkhulu, futhi ngaphambi kwalokho - funda kahle le nqubo. Ngesizathu esifanayo, abesifazane kufanele bachithe isikhathi esithe xaxa belula futhi behlisa umoya ngemuva kokuzivocavoca.
Ngabe izivivinyo zihlukile?
Amakilasi e-Crossfit abesifazane awahlukile kwelamadoda. Ngaphandle kokuthi ukuqina kokuzivocavoca nokusebenza kwesisindo kuyashintsha. Kepha lokhu akusho ukuthi ungenza ukuzivocavoca umzimba "phansi komlenze". Zama ukukwenzela umthwalo omkhulu, kepha ungasukeli isisindo sokusebenza ngenxa yemishini. Inqubo ephelele ibaluleke kakhulu.
Ayikwazi ukufuthwa
Ngakho-ke ubeka kuphi ukhefana kulo musho ongathandeki uma kukhulunywa ngabesifazane neCrossFit? Njengoba ukuqeqeshwa kwamandla kuya ngokuya kwanda ngokwengeziwe phakathi kwabesifazane, kuvela inkolelo yokuthi ukuqeqeshwa kwesisindo okusebenzayo kuzoholela "emakhiweni omzimba" emilenzeni "nasemabhange" amakhulu, esikhundleni somugqa we-biceps ocaciswe kahle.
Eqinisweni, umzimba wesifazane uphendula ukuzivocavoca umzimba ngokuhlukile okwehlukile kowesilisa. Ngokwezinga elikhulu, noma yikuphi ukuzivocavoca - kokubili i-cardio namandla - kuthinta ukwehla kwephesenti lamafutha omzimba. Uma ubuza amantombazane asebenza ejimini, lapho-ke wonke azokuqinisekisa ukuthi ukwanda kwemisipha kuhamba kancane. Futhi konke kungenxa yokuthi abesifazane "balolwa" ekuqongeleleni amafutha omzimba, yiCrossFit (noma olunye uhlelo lokuzivocavoca) futhi abasuse kwasekuqaleni. Kepha-ke, ngeke kube yinto engadingekile ukubuyekeza indlela odla ngayo, ukubala ukudla kwakho kwekhalori nokwenza imali esalayo noma okusilele kuye ngomgomo.
Khumbula ukuthi ukuzuza kwemisipha kuhlotshaniswa namazinga we-testosterone, futhi kuncane emzimbeni wesifazane. Ngakho-ke, ukwakha imisipha ebucayi, izintokazi kuzodingeka zingagcini ngokuziqeqesha iminyaka kuphela, kodwa futhi zingakudeleli ukusetshenziswa kwe- "pharma". Ngakho-ke, ungazinika ngokuphepha imithwalo enezisindo.
I-Crossfit phakathi nezinsuku ezibucayi
Uma phakathi nezinsuku ezibucayi owesifazane ezizwa ejwayelekile futhi ekwazi ukuzivocavoca kahle, kusamele ungazivocavoci njengokujwayelekile. Abaningi besifazane abaphambanisa abangahlushwa isisu banezinhlungu ezinqulwini nasemhlane ongezansi. Kungakho ukuqeqeshwa ngezinsuku ezinjalo kufanele kwenziwe ngemodi emnene. Ukuphakamisa isisindo emhlabathini kuyingozi ikakhulukazi ngalesi sikhathi.
Lokhu kuyathakazelisa: abanye besicelo sobulili esifanele bathi bazizwa kamnandi ngezikhathi zabo ngenxa yeCrossFit ejwayelekile. Futhi akukho okumele kusimangaze: ngemuva kwakho konke, ukuqeqeshwa okunamandla kakhulu kunomthelela omuhle ekujikelezeni kwegazi nasekucebiseni umzimba nge-oxygen, kufaka phakathi isitho sangasese.
Kungani izikhathi zakho zinganyamalala ngokuqeqeshwa okuphezulu? Njengomthetho, isizathu silele kumaphesenti wamafutha aphansi kakhulu. Ukuze usebenzise kahle umsebenzi wokuzala, kudingeka okungenani u-17-20%. I-Amenorrhea - ukungabikho kokuya esikhathini - kungahle futhi kuhlobane namandla okuqeqeshwa. Njengoba wazi, iCrossFit ngeke ikuthandele kulokhu, ngakho-ke thatha impilo yakho ngokungathi sína. Kufakazelwe ukuthi kubagijimi bebanga eliphakathi, i-amenorrhea ibonwa ngamacala angama-20%, futhi ngokwanda kwamamayela masonto onke ngama-2-3 - ngo-30%. Esinye isizathu esingaba khona yi-pharmacology yezemidlalo, esetshenziswa ngabadlali abaningi abangochwepheshe.
Umphumela
Bonke abesifazane abafuna ukubamba ukubukeka kwesilisa okunomona nokwesabekayo bazibheka ngokwabo, bakhombisa ikhwalithi yomzimba enhle kakhulu ngephethini yemisipha ecacile olwandle, bayakhuthazwa ukuthi benze iCrossFit. Kodwa-ke, ungakhohlwa ukuthi uhlelo alukwazi ukukwenza uqine futhi uqine kuphela, kepha futhi lube nomthelela omubi empilweni yakho. Qaphela lapho uvivinya umzimba ngokweqile. Futhi khumbula ukuthi kusengcono ukuthi ungafaki "ukukhama" noma wenze ukuzivocavoca okunesisindo esincane sokuphindaphinda okuningi kunoku "khipha" amalunga emisipha esivele ikhathele. Gcina ibhalansi, ngoba ukungawunaki umzimba wakho kungaholela emiphumeleni ebulalayo.
Uma unentshisekelo kulo mdlalo, kepha usangabaza ukuthi uqeqesho luhamba kanjani, noma kuzoba nzima yini kuwe, njll. Sincoma ukuthi uzijwayeze ngezinto ezisezinhlelweni zokuqeqesha ze-crossfit zamantombazane asafufusa.
Siyethemba ukuthi sikusizile ukuthi uqonde umbuzo wokuthi i-CrossFit isho ukuthini entombazaneni nasempilweni yayo. Uma unemibuzo noma imibono, unganqikazi ukubhala ngaphansi kwendaba engezansi. Uma ngabe uyithandile le ndatshana - sisekele ngokuthumela kabusha!
