Crossfit: ndi chiyani, maubwino ndi zovulaza, maphunziro azoyang'anira komanso momwe mungakonzekerere

Zaka 10 zapitazo kudziko lolimbitsa thupi pa crossfit kunali kwachilendo komanso kosazolowereka, koma tsopano kusankha kwamalamulo apa masewera olimbitsa thupi sikodabwitsa. Pafupifupi malo onse olimbitsira thupi amakhala ndi ophunzitsa mayendedwe olowera mtunda, masewera othamanga, ndipo intaneti ili ndi makanema okhala ndi mtundu wa masewera olimbitsa thupi omwe amachitidwa mwanjira "yophulika", ndipo mosiyana kwambiri ndi mayendedwe a Arsenal wamba omanga zolimbitsa thupi.

Crossfit yadzipangira yokha gulu lalikulu lankhondo la mafani okhulupirika, komabe, kunyalanyaza ndikudzudzula (olungamitsidwa osati ayi) akusowanso. Munkhaniyi kuyesera "kusanja" lingaliro la crossfit kwa iwo omwe ali ndi chidwi ndi mutuwu ndipo akudzilingalira nokha dongosololi ngati njira yomwe mungaphunzirire.

Onaninso:

  • Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
  • Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Zambiri pazakuwoloka

Crossfit (CrossFit) - machitidwe olimbitsa thupi komanso nthawi yomweyo masewera, njira yomwe idapangidwa ndi Greg Glassman. Iye, pamodzi ndi mkazi wake komanso woyambitsa mnzake Lauren Genii, adakhazikitsa kampani yotchuka, yomwe ili ndi ufulu wogwiritsa ntchito dzina la CrossFit. Crossfit ndi yokongola kwambiri potengera masewera olimbitsa thupi. Kuphatikiza pazopangika zopitilira muyeso, kuphatikiza zinthu zamaphunziro apamwamba, kukweza magetsi, kunyamula zolemera, kulimbitsa thupi ndi kettlebell.

Cholinga cha dongosololi chimalengezedwa pakukula kwathunthu kwa minofu ndikukulitsa mphamvu ndi kupirira. Kuphatikiza apo, mphamvuyo imaganiziridwa kuti yabwereza kamodzi kapena kawiri muzolimbitsa thupi zochepa, monga achitetezo, ndi "magwiridwe antchito" - omwe othamanga amatha kuchita mosiyanasiyana munthawi yayitali. Crossfit imapanganso machitidwe ena ambiri othandiza - kulumikizana, kulimba mtima, kusinthasintha, kupirira kwamitsempha yamtima (komabe, izi zimalumikizidwa ndi kutsutsa kwambiri kwa crossfit).

Chilangochi ndichofala pakapangidwe kazinthu, mosiyana ndi zamasewera monga kudzinyamula, kulimbitsa thupi, kumanga thupi. Kulimbitsa thupi pamtanda nthawi zambiri kumachitika awiriawiri kapena m'magulu, ndikupatsanso chilimbikitso chowonjezera zotsatira.

Ndikofunikira kudziwa kuti kayendedwe ka crossfit ndi kotsatsa kwambiri, kudzera pakupereka zilolezo ndi chiphaso, maphunziro, ndi zina zambiri. Komabe, maziko olimba amakono ndi Commerce, ndichizindikiro chamasewera amakono, chifukwa chake crossfit siyapadera pankhaniyi .

Ubwino wa crossfit

Tisanayambe kufotokozera zamaphunziro a crossfit, tiyeni tione zomwe zotsatira zake zimakhala zabwino:

  1. Kukula kwa mikhalidwe yodzipereka ndikudzipereka kwa wothamanga, chifukwa zolimbitsa thupi pa crossfit ndizolimba kwambiri. Pofuna kumaliza pulogalamuyo, wothamanga amafunika kuphunzitsa, kuthana ndi zovuta zambiri.
  2. Maphunziro a crossfit ndi osiyanasiyana ndikulolani kuti mulowe nawo masewera amtundu uliwonse wamtundu - mesomorph, endomorph ndi ectomorph. Pomwe pamadongosolo ambiri amphamvu yodalira mphamvu ya majini ndi yayikulu kwambiri ndipo nthawi zambiri imakhala chinthu chachikulu chodziwitsa kupambana (kumangirira thupi, kumangirira zolimbitsa thupi).
  3. Chifukwa cha masewera olimbitsa thupi osiyanasiyana samatsata mwatsatanetsatane kusanja ndi malo ophunzitsira: kuphunzitsa kunyumba, malo ochitira masewera olimbitsa thupi komanso bwalo lamasewera akunja.
  4. Kukula thupi kumatuluka mosiyanasiyana, monga tanena kale pamwambapa. Komabe, pachifukwa chomwechi, ngakhale mwamphamvu, kapena pakuchita masewera olimbitsa thupi sangathe kukwaniritsa zotsatira zake. Koma sizolondola kuganiza kuti kusowa kwa mtanda, komanso mawonekedwe ake.
  5. Chifukwa chodya kwambiri ma calories mumaphunziro, crossfit imathandiza mumachepetsa msanga ndikuchepetsa.
  6. Crossfit yonse imapangitsa munthu kukhala ndi moyo wathanzi ndikukakamizidwa kusiya zizolowezi monga kumwa mowa mwauchidakwa, Kusuta, ndi zina zambiri.
  7. Njira yophunzitsira limodzi imathandizira kusintha kwamachitidwe, imakulitsa maphunziro osiyanasiyana olumikizirana omwe amalimbikitsanso kukwaniritsa cholinga.
  8. Crossfit imayambitsa nthawi yomweyo kuthana ndi masewera ena, okhudzana ndi masewera olimbitsa thupi: kulimbitsa thupi, kunyamula, kuthamanga kuthamanga, kunyamula, masewera, ndi zina zotero. sanasinthe momwemo.

Zimathandiza kukhazikitsa crossfit

Masewera othamanga apanga izi:

  • Kulimbitsa minofu, ndipo pansi pa mphamvu apa akutanthauza mitundu iwiri: mphamvu "yozembera" (mumayendedwe a plyometric and weightlifting) ndi “Kupirira mphamvu” (zolimbitsa thupi ndi zolemera, ndi zina). Mphamvu powonekera kwambiri, monga powerlifting, crossfit osati ikukula.
  • Modekha (modekha!) Crossfit imakulitsa kuchuluka kwa minofu: izi zimawonekera kwa oyamba kumene momwe amathandizira pamasewera, koma zachidziwikire, kukula kwa minofu ngati pakupanga zolimbitsa thupi pamtanda wosawona.
  • kupirira ndi thanzi lathunthu la minofu.
  • Kupirira kwa dongosolo lamtima (gawo ili kumayambitsa kutsutsa kwambiri chifukwa chongoganiza za kuopsa kwa katundu wotere, monga crossfit, yamtima).
  • Kuthamanga pa mpikisano, komanso pakuyenda, ndi kulimba, kulondola, kulumikizana kwa ntchito yamagulu osiyanasiyana am'magulu pakati pawo.
  • Crossfit itha kukonzekeretsa mwamasewera othamanga kuti azisewera masewera - gawo limodzi la maphunzirowa limachitika mogwirizana ndi ophunzira ena mgululi.

Zowopsa komanso zotsutsana ndi mtanda

Kudandaula kotchuka komanso kodziwika pa crossfit - khalani ndi mphamvu pamaphunziro amtima munjira iyi. Ochita masewera otchuka ambiri amakhala ozizira pang'ono (mwachitsanzo, akutsutsana kwambiri ndi otchuka otchuka pamasewera a Sergey Badyuk). Amakhulupirira kuti myocardium silingathe kupirira maphunziro oterewa ndipo opyola malire amakhala pachiwopsezo chachikulu cha matenda amtima. Chifukwa chake, anthu omwe ali ndi mavuto ena amtima crossfit amatsutsana.

Crossfit nthawi zambiri imadzudzulidwa chifukwa chovulala, koma njira yoyenera ndikutsatira njira zolimbitsa thupi sikuyenera kukhala vuto. Ngakhale, ndithudi, pansi pa katundu wambiri, chiopsezo chovulala nthawi zonse chimakhala chachikulu. Ndipo ngati maphunzirowa akuphatikizidwa ndi mawu akuti "gwirani ntchito mpaka kulephera, tengani kuwawa, koma mubwereze" (zomwe ndizomwe zimapangitsa kuti muchite bwino), ndizosavuta kuti musamawongolere ndikuiwala za njira yoyenera.

Mlandu wina wachikhalidwe wokhudza mtanda - chiopsezo chachikulu chokhala ndi matenda enaake osasangalatsa a rabdomioliza. Matendawa amapezeka kuwonongeka kwa mafupa a mafupa kumabweretsa mavuto a impso, mpaka kulephera kwakukulu kwa impso. Ndikudabwa zomwe eni eni ake samatsutsa izi ndikuzichitira ngati nthabwala "zakuda". Pakadali pano molondola kuchokera kwa akatswiri, ndizovuta kunena. "Inde, crossfit imatha kukupha, - akutero Mlengi wa crossfit Glassman. - Ndinali woona mtima kwambiri nthawi zonse ”.

Kuti zigwirizane zolimbitsa thupi pa crossfit

Crossfit yokhazikika komanso yoyenera pafupifupi anthu onse omwe alibe mavuto azaumoyo (makamaka dongosolo la mtima). Crossfit imatha kutenga nawo gawo amuna ndi akazi, okalamba ndi achinyamata pamapulogalamu okonzedwa mwapadera.

Ku US, Canada ndi maiko ena Akumadzulo crossfit imagwiritsidwa ntchito pokonzekera ena mwa ankhondo apadera, ozimitsa moto, apolisi. Mkuwa wankhondo mwachidziwikire unakopeka ndi kusinthasintha kwa kukonzekera kwa owoloka mtanda. Zinthu zina za crossfit (kachiwiri, ku United States ndi Canada) zikuphatikizidwa mu maphunziro azolimbitsa thupi zamayunivesite ndi makoleji (komanso zochitika zina kuchokera ku Arsenal of powerlifters and bodybuilders).

Werengani zambiri za TABATA: mtundu wa "kunyumba" wa crossfit

Crossfit yochepetsa thupi

Kuphunzitsa crossfit kumakhala kovuta kwambiri, kupumula pakati pa masewera olimbitsa thupi kumakhala kochepa kapena kulibe, pomwe gawo lalikulu la maphunzirowo limakhala zolimbitsa thupi. Izi zimabweretsa kuti panthawi yophunzitsira crossfit amawotcha mafuta ambiri. Thupi la wothamanga limakhala lochepa, limachepetsa mafuta amthupi.

Chifukwa chake, maphunziro oyenda mokwanira kuphatikiza chakudya choyenera Ndiwothandiza kwambiri pakuchotsa kunenepa kwambiri komanso mafuta oyaka. Pali mapulogalamu omwe amapangidwira kuti athe kuchepa.

Kodi ndizotheka kupanga oyamba kumene crossfit

Ndizotheka, malinga ndi kusankha koyenera kwa masewera olimbitsa thupi komanso kuwonjezeka pang'ono pang'ono, komanso kuchuluka kwa maphunziro. Woyambira akuyenera kuyambitsa makalasi awo ndi masewera osavuta, osagwiritsa ntchito zida zawo zamasewera mosiyanasiyana ndi zazikulu ndipo amayamba kuchita zonse nthawi imodzi ndizosatheka masewerawa sangakhale zero. Kukula pang'onopang'ono kwa katundu komanso kukula komweko kwaukadaulo watsopano - chinsinsi chakuyenda bwino kwa crossfit kwa oyamba kumene.

Kusankhidwa kwa masewera olimbitsa thupi pulogalamu yoyamba yophunzitsira kuyenera kukumana ndi mawonekedwe a wobwera kumeneyo - ndizosathandiza kuyika pulogalamuyi pazokoka khumi ndi zisanu, ngati munthuyo sangakwanitse. Ndipo zowonadi, yambani kulimbitsa thupi iyenera kukhala motsogozedwa ndi mphunzitsi woyenerera.

Maphunziro a crossfit

Kulimbitsa thupi pamtanda "wozungulira", mwachitsanzo, adachita masewera olimbitsa thupi angapo osapumira kapena osapumira pang'ono. Gawoli limakhala ndi "mabwalo" angapo.

Zomwe zimapanga crossfit zimaphatikizapo

  • Zochita zolimbitsa thupi. Kulimbitsa thupi ndi gawo lofunikira kwambiri pamalangizo, komanso masewera ena ofanana. Muyenera kukonzekera mafupa, mafupa, ndi CNS, zomwe ndizofunikira kwambiri pamtanda, mtima wamitsempha yolimbitsa thupi yomwe ikubwera. Ankakonda kutenthetsa kuthamanga, kutambasula, kutenthetsa malumikizidwe amunthu, kuyenda kosunthika ndi zolemera zazing'ono (mwachitsanzo, bolodi lopanda kanthu), ndi zina zambiri.
  • Chitani masewera olimbitsa thupi makamaka chilengedwe cha aerobic, yokhala ndi gawo laling'ono la kupirira kwamphamvu (kagayidwe kachakudya): kuthamanga, kupalasa pa chopondapo, kulumpha chingwe. Cholinga chachikulu ndikulimbikitsa kupirira kwa kupuma ndi mtima wamitsempha.
  • Zolimbitsa thupi ndi kulemera kwa thupi lake, khalani olimba mtima, kulumikizana (komanso kutha kukhala ndi "thupi" lake), komanso "kulanda" mphamvu yayikuluyo. Munthawi zonse, gululi limatha kutchedwa "masewera olimbitsa thupi". Izi zikuphatikiza mitundu yosiyanasiyana ya kukoka-UPS (pa bar, mphete), krestianskie "burpees", Kankhani-UPS (pansi, pamipiringidzo, ndi zina zambiri), kulumpha pa bokosi, kukwera chingwe, zolimbitsa thupi zosiyanasiyana pa bala (mapazi a thireyi, "mphamvu yamagetsi"), squat pa mwendo umodzi ("pistol") ndi zina zotere masewera olimbitsa thupi.
  • osiyana masewera olimbitsa thupi ndi zolemera - barbell, dumbbells, mankhwala mipira, sandbaai, sledgehammer ndi kettlebells (the kettlebell crossfit asintha chogwirira). Apa kutsindika kuli pa mphamvu osati pazambiri, mu mawonekedwe ake "oyera", komanso, mphamvu yamphamvu yothamanga ndi kupirira mphamvu. Ikani zochitika zodziwika bwino kuchokera ku Arsenal ya okweza ndi omanga thupi: mitundu yosiyanasiyana ya ma squat, makina osindikizira a benchi, deadlift. Imeneyi ndi njira yokhayo yosinthira mayendedwe a crossfit ndiosiyana kwambiri - amapangidwa ndi kulemera kocheperako. Zimaphatikizaponso kusiyanasiyana pamutu wakunyamula olimpiki: kugwedezeka, kunjenjemera, kutenga bala pachifuwa ndi zina. Kuphatikiza apo, palinso zingapo kulimbitsa thupi ndi zolemera, kukweza matayala olemera, kunyamula matumba, "kuyenda kwa mlimi".

Mfundo zoyambira pakuphunzitsira mtanda

Njira ya crossfit ndi yovuta kwambiri, imachokera kuzinthu zofunikira za malangizowo, omwe amaphatikizapo masewera angapo azowonera. Zikuoneka kuti mu gawo lovuta kwambiri la dongosolo la chizindikiritso ndi chiphaso, chofala pamtanda, ndiloyenera. Wopanda luso, wosaphunzitsidwa, wophunzitsayo amatha kuvulaza thanzi la ophunzira kulimbitsa thupi moyenera.

Ndikotheka kupereka njira zotsatirazi zophunzitsira crossfit:

  1. Mfundo yolowera pang'onopang'ono m'dera la katundu wambiriKupirira ndi mawonetseredwe osiyanasiyana amphamvu zimatenga nthawi kuti akule. Mfundo zoyambirira zimati kuwonjezeka kwa katundu wamaphunziro kuyenera kukhala kosalala.
  2. Mfundo yopitilira: masewera aliwonse omwe sanaphunzitsidwe, agwireni ntchito ayenera kuchitika mosalekeza kwa nthawi yayitali. Pokhapo zotsatira zake zimatha "kukhazikika" pamlingo wina "wocheperako". Phunzitsani mphamvuyi, kupirira kwakanthawi kwakanthawi kochepa pakati kumakhala kopanda phindu - zonse zomwe zachitika kuti zitheke panthawiyi ndipo ntchitoyi iyenera kuyambira koyambirira.
  3. Mfundo za kusiyanasiyana: ukatswiri wa crossfit ndiko kukana ukatswiri, panthawi yamaphunziro, machitidwe osiyanasiyana amachitika. Pamagulu osiyanasiyana amisempha ndikupanga maluso osiyanasiyana amasewera. Lingaliroli, ndichachidziwikire, losatheka kubweretsa kuzinthu zopanda pake, kuti muchite zambiri - ndizofanana ndi kusachita kalikonse.
  4. Mfundo yosinthira kuchuluka ndi kuchuluka kwa katundu: payenera kukhala kusiyanasiyana pakupanga kwamaphunziro. Nthawi zomwe zili ndi katundu wochulukirapo komanso kuchepa mphamvu zimayenera kusinthidwa ndi makalasi ochepa kwambiri, komanso mosemphanitsa.
  5. Mfundo ya "katundu wofanana ndi kuchira": pazotsatira zamasewera ambiri komanso nthawi yobwezeretsa pambuyo pa maphunziro sizofunikira kwenikweni kuposa kulimbitsa thupi komwe. Kuchulukitsa kwa minofu kumachitika mukachira. Simungathe kuphunzitsa crossfit nthawi zambiri katatu pa sabata.

Momwe mungakonzekerere zolimbitsa thupi pamtanda

Chifukwa chake mwasankha kuchita crossfit. Mumayamba kuti?

  • Langizo 1: mufufuze kuchipatala, onetsetsani kuti mulibe zotsutsana pakuchita crossfit. Chinthu chachikulu - thanzi la mtima wamtima, kuwoloka "malo owopsa" awa. Mfundo imeneyi nthawi zambiri imanyalanyazidwa, koma timalimbikitsa kwambiri kuti mupite kukaonana ndi dokotala, ngakhale mutatero “Sindinadwalepo, ndipo ndili ndi thanzi labwino”.
  • Langizo 2: Konzani m'maganizo. Pa crossfit ndimaphunziro ake olimba, omwe nthawi zambiri amafunika kuthana ndi kusasangalala mthupi, ndichofunikira kwambiri. Dzifunseni ngati mukufuna crossfit? Chifukwa kuti muchepetse thupi ndikupeza mawonekedwe atha kukhala odekha.
  • Langizo 3: Crossfit ndi maphunziro ovuta kwambiri. Dzifunseni nokha mphunzitsi woyenera kuti musavulala. Pitani ku phunziro loyesera musanalowe m'gululi. Mutha kuyankhulana ndi mphunzitsi momwe adakumana ndi crossfit.
  • Langizo 4: Konzani thupi lanu. Ngati muli kutali ndi masewera kapena munapuma nthawi yayitali mkalasi, mutha kukonzekera kupita kunyumba. M'munsimu muli masewera olimbitsa thupi omwe angakuthandizeni kuti muzolowere maphunziro apamwamba.

Zolimbitsa thupi kukonzekera crossfit kwa oyamba kumene

Tikukupatsani masewera olimbitsa thupi kuti mukhale ndi chipiriro ndi nyonga yokonzekera crossfit. Zochita izi za oyamba kumene zidzakuthandizani kukonzekera minofu yanu ndi mtima wamtundu wanu kuti mutenge katundu wolemera. Iliyonse ya masewerawa itha kukhala yovuta kwambiri, ngati mukulitsa liwiro, kubwereza mobwerezabwereza kapena kulemera kwa ma dumbbells. Musanayambe kuchita masewera olimbitsa thupi onetsetsani kuti mwachita zolimbitsa thupi.

Chitani zolimbitsa nthawi zonse mobwerezabwereza. Mutha kubwereza zojambulazi ngati zozungulira ngati muli ndi mphamvu. Mutha kuwonjezera kapena kuchepetsa kuchuluka kwa kubwereza kwa momwe akumvera.

1. Kulumpha ndi manja ndi mapazi akuswana: 30 kubwereza

2. Kankhirani-UPS pa mawondo: Kubwereza 10

3. squat (wokhala ndi zotumphukira kapena ayi): 30 kubwereza

4. Gwirani mapewa mu thabwa: Kubwereza 15 (mbali iliyonse)

5. Kuwonongeka: 15 kubwereza

6. Kuthamanga ndi mwendo wapansi wa zahlest: Kubwereza 25 (mbali iliyonse)

7. Maunitsi (okhala kapena opanda zingwe): Kubwereza 20 (mbali iliyonse)

8. Benchi phewa: 20 kubwereza

9. Burpee (njira yosavuta): 15 kubwereza

Zolimbitsa thupi kukonzekera crossfit patsogolo

Chitani zolimbitsa nthawi zonse mobwerezabwereza. Mutha kubwereza zojambulazi ngati zozungulira ngati muli ndi mphamvu. Mutha kuwonjezera kapena kuchepetsa kuchuluka kwa kubwereza kwa momwe akumvera.

1. Kulumpha ndikukweza miyendo ndi ma dumbbells: 30 kubwereza

2. Kankhani-UPS: 15-20 kubwereza

3. Magulu olumpha: 25 kubwereza

4. Ikani ma dumbbells otsetsereka25 ma reps

5. Burpee yopanda push-UPS: Kubwereza 15

6.Mapapu oyenda (opanda kapena opanda mawu): Kubwereza 20 mbali iliyonse

7. Bench atolankhani pachifuwa: 30 kubwereza

8. Kuthamanga ndi kukweza kwa mawondo: 25 kubwereza mbali iliyonse

9. Kukoka bondo: Kubwereza 15 mbali iliyonse

Zomwe ndizofunikira kudziwa za crossfit

Kapangidwe ka zolimbitsa thupi pa crossfit muyenera kupewa, ngati kuli kotheka, kubwerezabwereza kwapanikizika pagulu limodzi la minofu mkati mozungulira kamodzi (kapena mwina njira ina). Kupanda kutero, "zakislenna" lactic acid muscle group salola kupitiliza kuchita masewera olimbitsa thupi ndi magulu otsatirawa. Kutsatira mfundoyi ndikosavuta ngati mungasinthe machitidwe anu molingana ndi malangizo awo:

  • kukankhira ndi kusindikiza
  • mayendedwe osiyanasiyana okoka
  • zolimbitsa thupi minofu - squats osiyana ndi mapapu
  • masewera olimbitsa thupi ndi ma cardio - kuthamanga, kudumpha

Mitundu yamaphunziro a crossfit

Mapulogalamu ophunzitsira pa crossfit pali zosiyanasiyana ndipo kukhala ndi malongosoledwe amitundu yonse m'nkhani imodzi sizotheka. Komabe, ndizotheka kusiyanitsa magulu atatu akulu a mapulogalamuwa, omwe amasiyana mozama:

1. Kuphunzitsa kuthamanga

Pochita izi muyenera kuchita zingapo zobwereza ndi kuthamangitsidwa mwachangu. Mwachitsanzo, kuzungulira limodzi kumaphatikizapo: 20 kukankhira UPS, 15 zaprygivayem pa kakhonde, 30 makina ndodo 30 pachimake ndi kettlebells. Popeza tapatsidwa ntchito yochita maulendo 8 awa. Ntchito yanu ndikupanga kuchuluka kwamatayala mwachangu.

Zotsatira za masewerawa ndi nthawi. Maphunziro otere a crossfit amatchedwanso AFAP (amwachangu momwe mungathere).

2. Maphunziro pa kuchuluka kwa zozungulira

Pazochitikazi muyenera kuchita mabwalo ambiri momwe mungathere munthawi yomwe mwapatsidwa. Mwachitsanzo, maphunziro amaperekedwa mphindi 20. Bwalo limodzi limaphatikizapo: ma squats 20 akudumphadumpha pambuyo pa kulemera kwa 20, 20 amaponya mipira yamankhwala, 10 push-UPS. Ntchito yanu ndikupanga zozungulira zambiri mphindi 20 zomwe mwapatsidwa.

Zotsatira za zochitikazi zidzakhala kuchuluka kwa mabwalo. Maphunziro amtunduwu pa crossfit amatchedwanso AMRAP (maulendo angapo momwe angathere).

3. Kuphunzitsa pa nthawi yake

Mtundu uwu umaphatikizapo kugawaniza zolimbitsa thupi munthawi yogwirira ntchito ndi kupumula. Mwachitsanzo, masekondi 45 amagwira ntchito, kupumula masekondi 15, kenako chitani zotsatirazi. Kapena mugwire ntchito mphindi 1, kupumula mphindi imodzi. Kukula kwa magawo a ntchito ndi kupumula amasankhidwa kutengera kulimbitsa thupi komanso kuchuluka kwa gululo.

Pochita izi muyenera kubwereza kubwereza kangapo munthawi yochepa. Mwachitsanzo, muyenera masekondi 30 kuti muchite kuchuluka kwa ma burpee. Choyamba, atha kukhala kubwerera kwa 4-5, koma kupitilira kupirira ndikofunika kwa nthawi inayake kudzawonjezeka.

Malangizo kwa oyamba kumene

  1. Tsatirani boma. Zotsatirazo sizongokhala pa crossfit, komanso pamasewera ambiri, kuwonjezera pa maphunziro ndi zakudya zimadalira njira yamoyo. Ndikofunika "kuchita" ndi zizolowezi zoipa monga Kusuta, osazunza zochitika za usiku ndi mowa wambiri, ndi zina zotero. Kugona - kusowa tulo nthawi zonse kumachepetsa kutulutsa kwa testosterone.
  2. Sungani zolemba zamakalatamomwe mungachitire masewera olimbitsa thupi, kubwereza mobwerezabwereza, kumverera musanachite masewera olimbitsa thupi komanso mukamaliza, ndi zina zambiri. Dziyeseni nthawi zonse ndikupanga miyezo yoyambira: wophunzitsidwa yemwe ali wopanda chidwi akhoza kutsatira kusintha kwa thupi lawo.
  3. Polemba pulogalamu yamaphunziro mukayamba ndi crossfit, muyenera kuganizira mbiri yake yamasewera (kapena kusakhalapo). Ndizomveka kuganiza kuti kulimba kwa "malo ofooka" kumatha kukhala masewera olimbitsa thupi, komanso wothamanga mtunda wautali - kuphunzitsa mphamvu (makamaka kumtunda). Nazi "zofooka" ndipo muyenera kukoka nthawi yoyamba yamaphunziro.
  4. Never sitiyenera kunyalanyaza kutentha ndi chitetezo maphunziro. Anthu ambiri adavulala chifukwa chonyalanyaza zinthu zazing'ono.
  5. Zochita zingapo - makamaka mu Arsenal ya weightlifting (kulanda ndi kuyeretsa ndi kugwedeza) ndizovuta kwenikweni mwaukadaulo. Palibe chifukwa chopeza nthawi yophunzira njira yoyenera.
  6. Kupita patsogolo modabwitsa m'masabata angapo oyambilira ophunzitsidwa, pakapita nthawi kumachedwa, monganso "chitukuko chamitsempha". Mbali iyi yamaphunziro ndiyofunika kumvetsetsa ndikukonzekera m'maganizo.
  7. Kuwoloka kwamagetsi kumatha kusiyanasiyana pang'ono ndi zakudya zomwe achitetezo. Idyani pomwepo (zambiri pamunsipa).
  8. Dziwani momwe mungachitire kupirira zowawa zathupi panthawi yochita masewera olimbitsa thupi. Kupewa kusapeza bwino, kumachedwetsa kupita patsogolo kwanu (kumene, zonse muyenera kudziwa muyeso).
  9. Mu nthawi yotentha ya chaka musanyalanyaze kulimbitsa thupi mu mpweya wabwino. Izi zibweretsa kusintha kwamalingaliro osiyanasiyana.
  10. Oyamba sayenera kutenga nawo gawo pa "Amateur". Mverani malingaliro a alangizi odziwa zambiri omwe amawerenga mabuku pafupipafupi, yerekezerani njira, ndikuwunika.

Zakudya mukamayendetsa mtanda

Kugwiritsa ntchito crossfit kumadziwika ndi kugwiritsa ntchito mphamvu zambiri kwakanthawi kochepa. Mwa gawo lina la opondaponda mosiyana pang'ono ndi zakudya zomanga thupi.

Amakhulupirira kuti mphamvu ya wopingasa wogawika m'mapuloteni-mafuta-carbs ayenera kukhala osiyanasiyana m'mitundu yomwe imaperekedwa m'thupi mwamagawo otsatirawa:

  • Mapuloteni - 30%;
  • Zakudya - 40%;
  • Mafuta a Monounsaturated - 30%.

Kuphatikiza pa zakudya zazikulu masana, ndizokhudzana ndi maphunziro ndikofunikira kutsatira izi:

  • Amafunika kudya kawiri musanamalize kulimbitsa thupi: kwa maola awiri oyambirira, achiwiri kwa maola 2-4 musanaphunzire. "Kuluma" kwachiwiri kumakhala kosavuta, makamaka chifukwa cha chakudya "chofulumira", chomwe chimadzaza masitolo a glycogen nthawi yomweyo asanaphunzitsidwe. Kuchita crossfit m'mawa wopanda kanthu m'mimba sichoncho.
  • Zakudya "zopatsa mphamvu": mukangomaliza kulimbitsa thupi, mutha kutenga nawo gawo pazakudya zamasewera (whey protein kapena gainer), zomwe zimabwezeretsa kutayika kwa madzi amthupi ndikuthandizanso kubwezeretsa malo ogulitsa glycogen; patatha maola angapo mutaphunzitsidwa kuti mudye mwamphamvu.

Ambiri akuchita masewera ochirikiza otchedwa paleodiet: mfundo yaikulu ndi kudya monga anthu akale mu Paleolithic nyengo, mwachitsanzo kudya nyama, nsomba, masamba atsopano ndi zipatso, mtedza. Choncho, kuchotsedwa zosiyanasiyana mkaka ndi chakudya ndi mkulu zili mchere ndi shuga, komanso zophikira "zokondweretsa" - nyama, mafuta yokazinga zakudya, etc. amakhulupirira kuti paleodiet ndi "chilengedwe" ndi mulingo woyenera kwambiri kwa anthu. Njira iti yomwe ili yolondola kwambiri ndizovuta kunena, wothamanga adzayenera kudziwa mfundo za zakudya zoyenera kwambiri kwa iye.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Zolakwitsa zofala kwambiri pakuphunzitsira wopingasa

  1. Oyamba kumene amayesetsa kukwaniritsa zonse mwakamodzi, osalabadira malamulo achilengedwe azolimbitsa thupi ndi njira zophunzitsira. Izi mwachiwonekere ndizosatheka - kupita patsogolo pamasewera pang'ono pang'ono.
  2. Chikhumbo chofuna kubwereza mobwerezabwereza (ndi nthawi yovomerezeka) ndikudziyesa ndekha kubwereza koyipa - Neposedy mu squats, burpee osadumpha kubwereza pang'ono pakukoka-UPS, ndi zina zambiri.
  3. Kunyalanyaza kuvulala pofunafuna zotsatira zamasewera. Ngati chovulalacho chidachitika - muyenera kuchira ndikuchira, kuphunzitsa kwathunthu mikhalidwe iyi sikuvomerezeka.
  4. Kubwezeretsanso maphunzirowa kuti akondweretse machitidwe otere, osanyalanyaza zomwe sizili bwino kapena sizikhala bwino.
  5. Kusowa konse kwa ulesi kwa nthawi yayitali kwambiri - ndi njira yothetsera matenda opatsirana komanso a mtima.

Zomwe analimbikitsanso kuti muwerenge pa crossfit:

  • Zonse zokhudzana ndi zolimbitsa thupi za burpee: ntchito yayikulu yopingasa
  • Zonse zokhudzana ndi kukankhira UPS ndikukankhira UPS kumagulu onse
  • Zonse zokhudzana ndi kukoka-UPS: momwe mungaphunzirire kuti mupeze

Siyani Mumakonda