CrossFit - iprogramme. CrossFit Wabasaqalayo - iprogramme

Kuyini CrossFit? Uhlelo ukuqeqeshwa kuleli mdlalo izobukeka? Yini ihlukile kwezinye ezemidlalo nokuthi kuhlanganisa CrossFit? Sizozama ukunikeza izincazelo kuzo zonke izinto ezivela kubantu abafuna ukuba simazi nale isiqondiso entsha. Ingabe ukulungele? Khona-ke ake ukubhekana!

Kuyini Amazing CrossFit?

Mhlawumbe uke nendinyana indida ezifana: Wabasaqalayo okukhulu Ukuvivinya umzimba ngendlela abantu phakathi namasonto okuqala ulahlekelwe isisindo ngokushesha. Yiqiniso, abantu abaningi kwesisindo abalulekile. Nokho, lokhu yi engenzi ivumelane wonke umuntu, umuntu angathanda unomzimba toned kwezinye izindawo. Khona umqeqeshi abantu esimisweni esisha, okuyizinto esetshenziswa kabanzi amandla umzimba ku amaqembu ehlukene kwemisipha. Ngemva kwenyanga noma ezimbili ngaphansi kwesikhumba ziqala ukugcwalisa imisipha yakho. Kwabaningi uhilelekile kulesi yi - umgomo oyifunayo, kodwa futhi, hhayi kuwo wonke umuntu. Ngakho kuphakama umbuzo: "Bekungumuntu onjani Amazing uncamela?"

abasubathi Anhlobonhlobo kungasiza CrossFit. Uhlelo ukuqeqeshwa isebenza kanyekanye ukwandisa ukukhuthazela, ukwakha imisipha, ukuncipha, ukuqeqesha izinhlelo eziphathelene nenhliziyo zokuphefumula. Futhi, ngenxa yalokho, kwi nokuvulwa wonke umzimba.

Ukuvela entsha ukuqeqeshwa eziyinkimbinkimbi

Njengoba ubona, isihloko amazwi okwakuthandelene "isiphambano" - empambana, kanye "ukuqina" - ngomzimba omuhle. Uma ucacise translation olimini lwesiNgisi, bekuyoba izobukeka "Ukunqamula bavezelwe amathekniki ahlukahlukeneko ukuze ngomzimba omuhle."

Wayehlala California okwamanje womzimba okuthiwa Greg Glassman. Wakhe ukhathazekile ngu umbuzo kanjani ukuhlanganisa kwelinye Amazing, ezibonakala akuhambisani: okusezingeni eliphezulu ezemidlalo ukusebenza, ukuncipha emzibeni, kanye okusheshayo iqoqo yemisipha. Ngaphezu kwalokho, Ngithanda futhi bathuthukise impilo yabo. Kodwa kungenzeka? Kwabe sekuvela ukuthi, ngokuphelele. Ngemva kwezinyanga ngenza umsebenzi ukuthuthukiswa wazalwa CrossFit. Uhlelo ukuqeqeshwa is abatelekile yokusebenza kwalo ngezindlela eziningi - ke kunikeza ithuba ukusebenza zonke izingxenye zomzimba. Njengomhlaba iqoqo zonke comers, kususwa noma iliphi ngobudala ukulinganiselwa okungokwenyama.

Umthelela ukuqeqeshwa incike umfutho wabo. Nokho, uma kuqala ukukhulisa bar, ngomqondo ongokomfanekiso, ngaphambi kokulahlekelwa umfutho noma mhlawumbe ukusebenzisa 3 km unqamule izwe uhlanga bese ngigeza - inkinga hhayi ixazululwe. Kufanele uhlangane imisebenzi ehlukene, ezifana imigoqo, ukugijima, ukweqa intambo. Ngemva kwalokho kufika ithuba umzimba ku nemigoqo engalingani, dumbbells - futhi futhi egijima. Feza isimiso esinjalo kufanele kube ngaphandle kwesihe kuye, bengaphumuli. Lapha kuba - a CrossFit yangempela!
Uhlelo ukuqeqeshwa kungaba ezahlukene, kufanele ucabangele kahle ukuthi isitho somzimba ufuna ukulungisa, futhi ukwakha kule.

Izimiso eziyisisekelo CrossFit

1. Kuyinto efiselekayo ukunciphisa iziphazamiso phakathi zonke izindlela: kukhula ukukhuthazela. Wabasaqalayo, le ndlela, yebo, kungase kubonakale ngendlela emangalisayo nzima, kodwa imiphumela uyoboniswa maduzane.

2. Kuyadingeka ukufeza isimo sokukhathala enamandla kakhulu, wenza umzimba ngokusebenzisa amandla, ngokusebenzisa "abakwazi".
3. Sabalalisa umzimba wakho ohlelweni CrossFit. Usuku Training (Workout of the Day, WOD esifushanisiwe) kufanele kube ezithakazelisayo futhi zihlukahlukene.
4. Ngesikhathi ukuqeqeshwa udinga ukusebenza zonke amaqembu kwemisipha ngesikhathi esifanayo Zama ngokulinganayo dosed umzimba adingwa yimisipha ezahlukene.
5. Zama ukuphuza uketshezi ngesikhathi sokuzivocavoca, kodwa kuphela emva.
abalandeli CrossFit athembisa ukuthi amakilasi njalo lo mdlalo kuzokwenza ngcono ukukhuthazela kwakho, bathuthukise impilo yabo, ithuthukise amakhono. Nokho, banezela: "Yiqiniso, uma uya ukusinda!"

Uhlelo CrossFit ekhaya

Ngaphambi kokuqala ukuqeqeshwa ukulungiselela dumbbells engasindi (2-5 kg), ebhentshini nakunoma ibhokisi. Lokhu iqoqo elincane yokusungula kwanele ukwenza CrossFit.
Ukuqeqesha ngokwayo ngeke bathathe isikhathi eside. Nokho, ngokuqinisekile yokushiswa izibunu nasemilenzeni, kanye emahlombe.

isheduli ukuqeqeshwa

Kabili ngesonto, ukwenza 16 ezinikezwa ngayinye izivivinyo ezibalwe ngezansi. Yenza badinga ngokushesha ngangokunokwenzeka. Kungcono ukwazi isikhathi amakilasi ukuzama ukuthuthukisa ukusebenza isikhathi ngesonto elizayo, okungukuthi, ukuzama basakaze isimiso sabo sokufundisa ngokushesha. Kulokhu, qiniseka ukulandela ukuqaliswa izinga!

Mahi ngesandla esisodwa

1. Imilenze ukubeka kancane ebanzi kuka ububanzi ehlombe. Beka dumbbell phakathi kwezinyawo zakho phansi. Hlala phansi, ukuthatha dumbbell ngesandla sakho sokunene, ukuvula ngesikhathi esifanayo isandla sakhe emzimbeni. qondanisa Ngokushesha emilenzeni bese imi tiptoe, uzama phakamisa ngumthwalo ukuhamba umzimba wonke. Ngalesi sikhathi, agobe indololwane esandleni zokusebenza amthathe eceleni.
2. Amadolo ukugoba futhi qondanisa ikhanda lakho ngqo phezu ingalo.
3. waqonda futhi ubuyele esikhundleni sazo sokuqala
4. Ngemva 8 rep change hands.

Phakathi ukubulawa kwabo yathuthuka ukusebenza izibunu, imilenze, emahlombe, ezingalweni, emuva.

Ukuzivocavoca "bear ukuhamba"

1. Thola lakho konke okuhamba ngezine, kubheke phansi. Izindololwane, izihlakala amahlombe namadolo nezinqulu kumelwe nakanjani babe emgqeni efanayo. Qondisa amadolo, ukugcina emgqeni izingalo namahlombe. Lesi sikhundla - ukuqala.
2. ulimi ngenkathi kolunye uhlangothi, uqale phambili.
3. Ingabe izinkinga 'bethela uhambo "wathatha esandleni ngasinye dumbbell. Ungahambisa emuva noma emaceleni. Ngemva umsebenzi ngamunye kufanele yenziwe "izinyathelo" 30.

Lokhu kwenza sizikhandle umzimba wonke.

Mahi ngezandla zombili

1. Yima ngezinyawo zenu ehlombe nobubanzi kancane, ngesikhathi esifanayo ukwandisa foot kancane. Hlala phansi, ukubambana ngezandla zombili phakathi kwamathanga akhe kettlebell noma dumbbell.
2. Yenza kuqonde ngokushesha, ephakamisela izandla zakhe phezu kwekhanda lakhe.
3. Buyela indawo yokuqala.

kwemizwelo okunjalo kuhilelani ezinqeni, umlenze cindezela, kanye umhlane ingalo.

Lunges nge dumbbell

1. Ukuze phakamisa Ngenhla kwekhanda lakhe nomunye esandleni dumbbell. Entendeni kufanele zibheke umzimba. Yenza lunge phambili, eguqa ngamadolo akho ukuba 90 degrees.
2. Ngaphandle ukwehlisa isandla sakhe, ukubuyela ukuqala isikhundla.
3. Yenza okufanayo omunye umlenze. imilenze kushintshana, ukuphinda.
4. Phakathi isethi ufuna ukushintsha isandla zokusebenza.

Kulesi umsebenzi wasebenza nabezindaba, izibunu nezingalo.

Yelula dumbbell sumo isitayela

1. Thatha esandleni ngasinye dumbbell. Imilenze ukusakaza ngaphandle, ngaleyo ndlela ekusakazeni unyawo. Dumbbell labetibambile phakathi kwamathanga, izintende waphenduka maqondana ngokwabo.
2. sigobe ephansi, encike phambili kancane. Musa bend emuva yakho.
3. qondanisa, edonsa dumbbells ehlombe lakho.
4. Buyela isikhundla sokuqala.

Lokhu uhlobo eba yakho izibunu, emuva, imilenze, emahlombe futhi izikhwepha zomfana.

Yokweqa ngokusebenzisa ibhokisi

1. Stand ebhekene ebhentshini noma ibhokisi efanelekayo ukuphakama kwakho.
2. Hlala phansi, bese zenyuka ngokushesha gxuma phezu isithiyo. Phenduka futhi ulandele ukunyakaza efanayo kolunye uhlangothi. Lezi zihlanganisa kokuxoxa ngomsebenzi ezinqeni nemilenze.

Yehlela phezu isandla ku-L isikhundla

1. Hlala phansi emuva bakhe odongeni ngamadolo akhe. Ibanga odongeni cishe 60-90 cm. Beka tandla takho phansi, phezu ububanzi kancane kuka obuphelele ehlombe. Esebenzisa izinyawo odongeni, qondanisa umzimba ukuze wathatha isikhundla njengoba incwadi L.
2. Bamba njengoba enjalo amasekhondi angu-15. Ngakho bheka ukusebenzisa CrossFit Wabasaqalayo. Okwenza ukuba benze kule L-uchungechunge push-ups pose.

Kulesi umsebenzi wasebenza esifubeni, izingalo, emuva nezinqe.

Okunye umsebenzi ngempumelelo futhi ewusizo

Omunye izivivinyo eziyisisekelo CrossFit kuyinto Burpoe. Ukuze nokuqaliswa kwalo kudingeka ahlale phansi, uhlezi izandla phezu phansi, amadolo wakho uthinte esifubeni. Khona-ke, evele ephonsa imilenze, enze ukugcizelela amanga. Ngemva kokubuya kuya indawo yokuqala kanye gxuma. Kuye izinga lokuqeqeshwa kufanele kwenziwe 10-100 eziphindaphindiwe. lo msebenzi onjalo, naphezu yinkimbinkimbi kwako likhona CrossFit Wabasaqalayo. Uhlelo lokuqeqesha abasubathi sina futhi abanolwazi zizosebenza ngaphezulu uma ukwenza gxuma wokugcina Burpoe, ubambe dumbbells ezincane. Ngokuhamba kwesikhathi, lapho izicubu ngokuqina, ungakwazi ukwandisa isisindo silinganiso.

Abantu abaningi bazibuza umbuzo: "Ingabe Amazing CrossFit for girls indlela?" Impendulo wethu ucacile: Yebo, yebo! ubuhle Abaningi uhlushwa isisindo okweqile. Kubo, ukuncipha nge CrossFit - omuhle kakhulu, futhi okubaluleke kakhulu, ikhambi elisheshayo lenkinga isisindo okweqile. Hhayi ulahlekelwe isisindo ukuqeqeshwa okunjalo akukwazi!

Kufanele kukhunjulwe ukuthi Amazing Uhlelo CrossFit for girls ngeke kuphela ashise amanoni, kodwa futhi ukwandisa yemisipha kancane kancane. Ngakho ngokuvamile e ngesonto lokuqala amakilasi kwesisindo akusilo obonakalayo kakhulu, kodwa amanani ziyahlukahluka kakhulu nempumuzo umzimba. Lesi sibalo kuba mncane kakhulu futhi iqine, kukhona imisipha ezincane. Lapho lijayezwe njalonjalo, isisindo yenu kuyovumelana kancane kancane wehlise, ngoba amafutha kuyoshiswa ngokushesha.
Khumbula ukuthi ekuqaleni "uthando" wakho nge CrossFit elizanikhubaza zonke izicubu zomzimba. Ngokuhamba kwesikhathi, ngokukhula kwezinhlelo zokuqeqesha yakho ukuqaleka uzobe kancane kancane. Nokho, qaphela ukuthi uma umzimba wakho akasabeli emva Amazing esilandelayo, futhi akukho ubuhlungu ingekho - kuwuphawu lokuthi sekuyisikhathi ukwandisa umthwalo. ukuqina Izinga lakho liye lenyuka. Thola ngokwakho dumbbell esinzima ngokwengeziwe. Ungakwazi ukuthatha, isethi entsha eziyinkimbinkimbi ukuqeqeshwa izinsuku.

Efingqa

Uma ufisa unomzimba omuhle, futhi sikulungele 'besebenza kanzima ", uhlelo CrossFit - okukhethayo. Le nqubo kuzokusiza hhayi kuphela balahle engadingeki fat umzimba, kodwa futhi ngcono ukusebenza inhliziyo nezinye izitho, ukwandisa ukukhuthazela. Abesilisa uthole umzimba onamandla okunamandla, futhi amantombazane bazokwazi ukuthola ukuma ambiwa, ayihlali ngesikhathi esifanayo kwi indlela yokudla ehambisana nempilo akhathazayo. Kuthatha ukusebenzisa sina ezimbili kuphela ngesonto, bese iphupho lakho ngomzimba omuhle futhi sexy uyoba ngokoqobo!