CrossFit - inkqubo yoqeqesho. CrossFit kwabasaqalayo - inkqubo yoqeqesho

Yintoni CrossFit? Iprogram yoqeqesho kwi-mdlalo izakujongeka? Yintoni eyahlukileyo kwezinye imidlalo yaye oko kubandakanya CrossFit? Siza kuzama ukunika sachaza zonke izinto ezivela kubantu abafuna ukuba uqhelane nale ndlela entsha. Ingaba ukulungele? Ngoko makhe ukujamelana!

Yintoni Amazing CrossFit?

Mhlawumbi sele bekho imangalisayo onjalo: wabaqalayo abantu aerobics kakhulu kwiiveki zokuqala ukunciphisa umzimba ngokukhawuleza. Kakade ke, kuba abantu abaninzi ilahleko lokulinganisa ebonakalayo. Nangona kunjalo, ezi ziphumo akuthethi alunakulungela wonke, umntu angathanda ukuba nomzimba toned kwezinye iindawo. Ngoko ke umqeqeshi abantu inkqubo entsha, ezisetyenziswa ngokubanzi imithambo amandla kumaqela kwezihlunu ezahlukeneyo. Emva kwenyanga okanye ezimbini phantsi kwesikhumba aqale ukugcwalisa izihlunu zakho. Kuba baninzi inxaxheba kule japan - injongo oyifunayo, kodwa kwakhona, hayi ukuba wonke. Ngoko ke nanku umbuzo: "Luhlobo luni na ukuzilolonga bakhetha?"

Iimbaleki Onemisebenzi kunokunceda CrossFit. Inkqubo yoqeqesho lisebenza ngaxeshanye ukwandisa unyamezelo, ukwakha izihlunu, kwehle ubunzima, ukuqeqesha iinkqubo sentliziyo zokuphefumla. Ke kaloku, ngenxa yoko, ukuchacha lonke eziphilayo.

Ukuvela esimbaxa ezintsha zoqeqesho

Njengoko ubona, isihloko amagama uyahambelana "umnqamlezo" - ezibalekayo, kwakunye "ukufaneleka" - umzimba ezintle. Ukuba awukhankanyi uguqulelo oluvela IsiNgesi, bekuya khangela into efana "ekudibaneni iindlela ezahlukeneyo nomzimba omhle."

Wayehlala California okwangoku owenza umthambo ogama Greg Glassman. Babekhathazekile yi umbuzo yendlela zidibene ukuzilolonga mnye, zibonakala engahambelaniyo: namaziko asebenza kwizinga eliphezulu kwezemidlalo, ukwehla kobunzima, kwakunye fast iseti mass kwezihlunu. Ukongezelela, ndithanda ukuba nabo ukuphucula impilo yabo. Kodwa ngaba kunokwenzeka? Kwathi kanti, ngokupheleleyo. Emva kweenyanga zophuhliso wazalelwa CrossFit. Inkqubo yoqeqesho ngobambana kwindawo yokusebenza kwalo - oko kunika ithuba lokuba ukusebenza onke amalungu omzimba. Kanye isethi yonke ukubenza, esusa nayiphi na ubudala kunye ukukwenza.

Ifuthe yoqeqesho ixhomekeke ngamandla abo. Noko ke, ukuba ngowokuqala ukukhulisa bar, kunjalo, phambi kokuba kokulahlekelwa isantya okanye mhlawumbi ukubaleka 3 km cross-lizwe ngokobuhlanga yaye emva koko kwi imvula - le ngxaki ayilungiseki tsalela. Kufuneka Ukumanyanisa imisebenzi ezahlukeneyo, ezifana imivalo, njengomtyibilizi, utsiba intambo. Emva koko kuza ithuba loqheliso phezu imivalo obungalinganiyo, dumbbells - kwaye kwakhona isebenza. Ukwenza inkqubo enjalo kufuneka ngaphandle nceba kuye, ngaphandle ikhefu. Apha ke - a CrossFit wokwenene!
Inkqubo yoqeqesho inokuba nomahluko, kufuneka ucinge kakuhle into somzimba Ufuna ukulungisa, nokwakha kulo.

Imigaqo ezisisiseko CrossFit

1. Kuyancomeka ukunciphisa ukuphazamiseka phakathi zonke iindlela: kukhula unyamezelo. Kwabasaqalayo, le ndlela, Kakade ke, ukuze kubonakale kwakunzima, kodwa iziphumo ziya kuboniswa ngokukhawuleza kakhulu.

2. Kuyimfuneko ukuphumeza simo ukudinwa onamandla kunene, ukwenza imithambo ngokusebenzisa amandla, ngokusebenzisa i "ayikwazi".
3. Sasaza imithambo yakho kwinkqubo CrossFit. Usuku Training (Amazing kweMini, WOD olufinyeziweyo) kufuneka ibe umdla nezohlukeneyo.
4. Ngethuba uqeqesho kufuneka asebenze onke amaqela kwezihlunu ngexesha itrayi efanayo imvukelo ngokulinganayo imithambo ukuba izihlunu ezahlukeneyo.
5. Zama ukuba basele naluphi na ulwelo ngexesha ukusebenzisa, kodwa kuphela emva.
abalandeli CrossFit athembisa ukuba iiklasi rhoqo lo mdlalo uya kuphucula nomonde wakho, ukuphucula impilo yabo, ukuphuhlisa izakhono. Noko ke, abafaki: "Kakade ke, ukuba uza sisinde!"

Inkqubo CrossFit ekhaya

Phambi kokuqala uqeqesho ukulungiselela dumbbells ayisindi (2-5 kg), esitulweni okanye ibhokisi. Le iseti encinane lweempahla kwanele ukwenza CrossFit.
Zifundise ayiyi kuthabatha ixesha elide. Noko ke, ngokuqinisekileyo uya uvutha ezimpundwini kunye nemilenze, kwakunye kwamagxa.

ishedyuli yoqeqesho

Kabini ngeveki, wenze milembelele 16 ngamnye imisebenzi edweliswe ngezantsi. Yenza abaludingayo ngokukhawuleza kangangoko kunokwenzeka. Uyacetyiswa ukuba uqaphele ukuba iiklasi ixesha ukuzama ukuphucula ixesha yokusebenza kwiveki elandelayo, oko kukuthi, ukuzama ukwenza inkqubo yazo ngokukhawuleza. Kule meko, qiniseka ukulandela ukuphunyezwa quality!

Mahi ngesandla esinye

1. Imilenze wabeka ebanzi kancinane ububanzi egxalabeni. Beka dumbbell phakathi kweenyawo zakho phantsi. Hlala phantsi, ethatha dumbbell isandla sakho sokunene, ajike ngexesha elifanayo isandla sakhe umzimba. Ngokukhawuleza ukuqondisa imilenze yakho, emi phezu tiptoe, ezama ukuba aluphakamise nomthwalo omkhulu intshukumo umzimba uphela. Ngeli xesha, Wayitsala ngengqiniba esandleni yokusebenza uze uthabathe bucala kuye.
2. amadolo agobe kwaye ukuqondisa intloko yakho ngqo phezu ingalo.
3. waqonda nokuba abuyele kwindawo yokuqala
4. Emva 8 nabameli izandla.

Ngexesha ukubulawa uxabiso ngemizamo zokusebenza ngeempundu, imilenze, amagxa, iingalo, emva.

Umthambo "yokuhamba bear"

1. Fumana ngazitho zine, ngobuso phantsi. Ingqiniba, ezandla, amagxa, amadolo kunye iinyonga kufuneka nakanjani babe kumgca enye. Qinisa amadolo, ukugcina emgceni iingalo namagxa. Esi sikhundla - iqala.
2. sokuguqulela ngelixa isiphelo esahlukileyo, inokuqala ihambele phambili.
3. Ngaba nzima 'sokuphatha nihambe "wathabatha dumbbell ngesandla ngasinye. Ungasa ngasemva okanye ecaleni. Emva umzimba ngamnye kufuneka kwenziwe kwi "amanyathelo" 30.

Lo msebenzi kusenza sisebenze umzimba uphela.

Mahi ngezandla zozibini

1. Yima ngeenyawo zakho igxalaba nobubanzi isuntswana ngakumbi, ngexesha elifanayo ukwandisa unyawo kancinane. Hlala phantsi, bebambene ngezandla zozibini phakathi kwamathanga zakhe kettlebell okanye dumbbell.
2. Qinisa ngokukhawuleza, ephakamisa izandla zakhe phezu kwentloko yakhe.
3. Buyela ukuya kwindawo yokuqala.

senhliziyo ezinjalo katsa kumaphephandaba ngeempundu, umlenze, kwakunye umva kunye nengalo.

Ukutsibela ne dumbbell

1. Ukunyusa ngaphezu kwentloko yakhe, omnye dumbbell ngesandla. Intende kufuneka zijonge umzimba. Yenza lunge phambili, eguqa ngamadolo zakho degrees 90.
2. Ngaphandle yandisa isandla sakhe, babuyele yokuqala.
3. Yenza okufanayo omnye umlenze. imilenze alternating, phinda.
4. Xa phakathi iseti ofuna ukutshintsha isandla yokusebenza.

Kulo msebenzi asebenza kumaphephandaba, ezinqeni neengalo.

Yolula style dumbbell sumo

1. Thabatha esandleni ngasinye kwi dumbbell. Imilenze saa ngaphandle, ngaloo ndlela ukusasazeka unyawo. Dumbbell yabanjwa phakathi amathanga, neentende wajika maqondana ngokwabo.
2. sekukukuguqa ongekho nzulu, bekwayame phambili kancinane. Musa kugoba umva yakho.
3. Qondisa, bawurhuqa dumbbells emagxeni akho.
4. Buyela kwindawo yokuqala.

Olu uhlobo iphuhlisa yakho ngeempundu, emva, imilenze, amagxa kunye zomfana.

Utsibela ngokusebenzisa ibhokisi

1. Yima ejongene lichotshelwe okanye ibhokisi efanelekileyo ukuphakama yakho.
2. Hlala phantsi, ngoko yasuka batsibe njengomqobo. Jika izandla zakho uze ulandele nentshukumo efanayo kwelinye icala. Ezi ziquka kokuxoxa umsebenzi ezinqeni kunye nemilenze.

Okha esandleni kwi L-sikhundla

1. Hlala phantsi khwitshi ukuba eludongeni ngamadolo akhe. Umgama ukuya eludongeni malunga 60-90 cm. Beka izandla zakho phantsi, phezu ububanzi ngaphezulu kancinane ubude egxalabeni. Esebenzisa iinyawo eludongeni, ukuqondisa umzimba ukuze ithathe indawo njengoko incwadi L.
2. Bamba hlobo imizuzwana eli-15. khangela Ngoko ukusebenzisa CrossFit kwabasaqalayo. Ukuba nzima ukuba liyenze L-series lokutyhala-ups yingozi.

Kolu vavanyo asebenza isifuba, iingalo, emva kunye neempundu.

Okunye ukuwasebenzisa ngokufezekileyo kwaye iluncedo

Enye ukuzilolonga ezisisiseko CrossFit yi Burpoe. Ukuze sibe nokumiliselwa kufuneka uhlale phantsi, yokuphumla izandla zakhe phezu emgangathweni, amadolo akho uthinte esifubeni. Emva koko, wavele ilahle imilenze, enze nogxininiso elele. Emva kokuba ubuyele kwindawo yokuqala kunye jump. Kuxhomekeka umgangatho woqeqesho kufuneka kwenziwa 10-100 uphinda. Loo msebenzi, nangona ukuntsonkotha kwayo, iqukwe CrossFit kwabasaqalayo. Iprogram yoqeqesho kwiimbaleki kakhulu nabanamava siya kuphumelela ngakumbi ukuba ukwenza ngokutsiba yokugqibela Burpoe, ubambe dumbbells ezincinane. Ekuhambeni kwexesha, xa izihlunu aliqini, wandise ubunzima izikali.

Abantu abaninzi ubuza umbuzo: "Ngaba ukuzilolonga CrossFit for girls ndlela?" Impendulo yethu icacile: Kakade, ewe! umdak amaninzi atsala nzima kunye umzimba. Kubo, kwehle ubunzima kunye CrossFit - ezibalaseleyo, kwaye okona kubaluleke kakhulu, isicombululo ngokukhawuleza kwingxaki umzimba. Not unciphise umzimba ezinjalo kungaba kungabi!

Kufuneka kukhunjulwe ukuba inkqubo CrossFit ukuzilolonga for girls akayi kuphela aqhumisele ngamanqatha, kodwa ukwandisa ubunzima kwezihlunu ngokuthe ngcembe. Kangangokuba kwiveki yokuqala ilahleko iiklasi lokulinganisa sikakrebe kakhulu, kodwa izixa zahlukile kakhulu kwaye isiqabu umzimba. Lo mzobo uba neyi ngakumbi kwaye uqhuba, kukho izihlunu ezincinane. Xa zisenziwa ngokuthe rhoqo, ubunzima kuya kuncipha, kuba nenqatha uya kuqwengwa ngokukhawuleza.
Khumbula ukuba ekuqaleni 'Uthando' wakho CrossFit iyakrakra zonke izihlunu zomzimba. Ekuhambeni kwexesha, kunye nokukhula yoqeqesho yakho ukungaphatheki uya kancane kancane. Noko ke, ukuba uqonde ukuba umzimba wakho akaphenduli emva ukuzilolonga elilandelayo, kwaye lungenzeki ntlungu - oko uqhubukusha ukuba lixesha lokuba ukwandisa umthwalo. inqanaba lakho ukufaneleka liye landa. Fumana wena a dumbbell onzima. Unakho pick up isethi entsha, enzima ngakumbi iintsuku zoqeqesho.

UPawulos

Ukuba ngaba unqwenela ukuba umzimba ezintle, kwaye bazimisele ukuba "ukusebenza nzima", inkqubo CrossFit - olukhethileyo. Le ndlela iza kukunceda nje ukuba bahlukane kwamafutha omzimba okungafunekiyo, kodwa ukuphucula ukusebenza kwentliziyo kunye namanye amalungu, ukwandisa unyamezelo. Amadoda imizimba olomeleleyo enamandla, yaye amantombazana ziya kukwazi ukufumana imilo ambiwa, ayihlali ngexesha elifanayo kwi izidlo olunzima. Kuthatha ukusebenzisa kakhulu ezimbini kuphela ngeveki, kunye iphupha lakho yequmrhu entle sexy iya kubakho ngokwenene!