Ntchito yogwirira ntchito: ndi chiyani, kuwunika zolimbitsa thupi, maubwino ndi zoyipa zake * Crossfit

Ntchito yogwirira ntchito ndichinthu chomwe chimapanga zinthu zotsatirazi: kutha, kulumikizana, kuyenda, kupirira, mphamvu. Koma mawuwa ndiosavuta kumva kotero amatanthauza kale chilichonse. Wolemba buku la "Fitness for the Smart" a Dmitry Smirnov alemba kuti zochitika zolimbitsa thupi kwambiri ndizochita masewera olimbitsa thupi osiyanasiyana, ziphuphu, makina osindikizira ndi zokopa. Greg Glassman, yemwe anayambitsa CrossFit, akuwonjezera masewera olimbitsa thupi, kukweza kettlebell, komanso kulanda zolemetsa zolemetsa. Ndipo mu kalabu ina yolimbitsa thupi kumidzi tiwona atsikana akudumpha mozungulira mozungulira ndi zingwe zama raba zopopera matako. Phunziroli lidzatchedwanso "maphunziro ogwira ntchito".

Tili ndi ntchito yayikulu kwambiri yolimbitsa thupi pazaka 20 zapitazi. Ndi dongosolo labwino lophunzitsira, ngati mungayandikire mwanzeru.

Chofunika cha maphunziro othandizira

Chofunika kwambiri sikungopopera minofu ndi kukongola kwa thupi. Ndizokhudza kuonetsetsa kuti kuyenda moyenera ndikupewa kuvulala pamasewera ndi moyo watsiku ndi tsiku. Chifukwa chake, woyamba azichita zophulika ndi kettlebulo lowala pansi kuti ayike bwino matumba azogulitsa m thunthu. Wosewera mpira ndi wosewera wakufa yemwe ali ndi zolemera zabwino pa barbell, chifukwa cholinga chake ndikupanga mphamvu yayikulu akathamanga pambuyo pa mpira. Wothamanga - kudumpha ndi barbell. Mtsikana wochepera kwamuyaya wokhala ndi zaka pafupifupi 10 zokumana nazo komanso zizindikilo za kutopa pankhope pake - ziwopsezo zina kumbali ndi kutembenuka kwa thupi.

Imeneyi ndi njira yachilengedwe, yomwe ili motere:

Kuti tikhale ndi mayendedwe athanzi komanso kuyenda mozungulira, squats, kukoka pansi, kukoka kapena kutsanzira kwawo kumaperekedwa, makina osindikizira mundege zonse ndikukweza papulatifomu.
Kupirira kumapangidwa ndimachitidwe omwewo, koma mumayendedwe "masekondi 30-50 pansi pa katundu, mphindi yopuma."
Mphamvu - Apanso mtundu womwewo, koma mu 3-6 rep set for 3-7 set, ndi mpumulo kuti mupumulenso komanso zolemera kwambiri.
Kuphatikiza masewera am'magulu - mayendedwe ovuta, mwachitsanzo, opondereza, ndiye kuti, wosakanizidwa ndi squat yakutsogolo ndi atolankhani opita kumtunda, ndikuwukira kosiyanasiyana pamapulatifomu osakhazikika monga opanda nsapato.
Makhalidwe oyeserera pantchito zapadera, ankhondo ndi apolisi - kuphunzitsa kwamphamvu pobwereza mobwerezabwereza kuphatikiza ndi zomwe zimatchedwa "kagayidwe kachakudya" kapena kuphunzitsira mphamvu yakanthawi kuti athe kupirira. Izi zimalola msirikali kuyendetsa chipululu ndi mnzake wovulala pamapewa ake ndikuwombera kuchokera mdani nthawi ndi nthawi, ndipo wapolisi amatha kuthana ndi wachifwamba m'masekondi 10.

Ndipo, nchifukwa ninji, azimayi omwe ali mgulu lamagulu amapuma mopanda kanthu kenako nkupinda mikono yawo kuma biceps? Sizingatheke kuti uku ndikumakonzekera masewera olimbitsa thupi. Chifukwa chake wophunzitsayo amawasangalatsa, amawasokoneza kuti asamangodziona okha ndikuwanyamula ndi masewera olimbitsa thupi. Apa ndi pomwe seweroli limayambira. Ogwira ntchito zolimbitsa thupi amakana maphunziro a gulu ngati opweteka komanso opanda ntchito. YouTube nyenyezi zikulimbikitsa, chifukwa mumphindi 20 patsiku mutha "kusewera" kwambiri kuti padzakhala chinyengo chonse kuti mukuphunzira mwakhama. Kutsogolera ma marathons ochepetsa mphamvu kumalimbikitsanso, komanso ngati njira ina yophunzitsira mphamvu zaumoyo.

Pindulani

Kulimbitsa thupi padziko lonse lapansi kwabweretsa anthu kuntchito zolimbitsa thupi. Anatsimikizira anthu kuti theka la ora lochita masewera olimbitsa thupi tsiku ndi tsiku ndikwanira kuti liwoneke bwino, kukhala ndi minofu yolimba, kuchuluka kwamafuta ochepa, kuyenda bwino, komanso kupewa kupweteka kwakumbuyo pantchito yongokhala.

Ubwino kwa wamba:

Imapulumutsa nthawi. Zochita zolimbitsa thupi zimapangidwa molingana ndi mfundo yozungulira kapena yopingasa, sizimafuna kupumula pakati pama seti ndikulolani kuti muzisunga mphindi 30 mpaka 40 ndikuphunzira magulu onse am'mimba.
Kuchulukitsa mayankho amadzimadzi. Pambuyo pa kulimbitsa thupi koteroko, thupi limagwiritsa ntchito mpweya mwachangu ndipo limagwiritsa ntchito mphamvu zambiri. Ndikosavuta kuti muchepetse thupi mukamatsata zakudya zoyenera.
Imagwira m'magulu onse a minofu. Osadandaula za biceps, brachialis ndi gluteus medius.
Zimathandizira kuchita zochepa za mtima. Maphunziro omwe amagwiranso ntchito amaphunzitsanso mtima. Kutalika nthawi yayitali sikofunikira. Ndikokwanira kuwonjezera mphindi 30 zokha zoyendetsedwa ndi WHO patsiku kuti mupange vitamini D.

Ubwino wa wothamanga:

Kupewa kuvulala.
Kusintha magwiridwe antchito pamasewera akulu.
Imathandizira kupangidwa kwa thupi kopindulitsa.
Mpumulo wamaganizidwe.

Mitundu yamaphunziro ophunzitsira

Pali mitundu iwiri ikuluikulu:

Gulu lolimbitsa thupi.
Kuphunzitsa malinga ndi pulogalamu ya munthu payekha kuti mukhale ndi mikhalidwe ina.

Zoyambazi zimayendetsedwa mkati mwa Ntchito, Athletic Body, NTC, Body Rock ndi mapulogalamu ena ofanana. Chofunika ndi kusintha kosintha kosasintha kwa ma squats, mapapu, ma push-up, ma burpees, makina osindikizira oyimilira komanso kuwonongeka kosiyanasiyana. Gululi limachita masewera olimbitsa thupi, nthawi zambiri limakhala likulemera miniti imodzi ndikusunthira mwachangu kuchoka pa masewera olimbitsa thupi kupita ku lina. Pumulani mphindi 1-2 pakati pamaulendo. Physiologically, izi ndi masewera olimbitsa thupi. Koma otsatsa amatiuza kuti imalowa m'malo mwa mphamvu. Inde, ngati tikulankhula za pempholi "mwanjira inayake muchepetse gombe." Ndipo ayi, ngati mukufuna kukonzedwa mwamphamvu momwe kasitomala akukhalira, kuchotseratu kusamvana kwa minofu, zotsatira zakuchepera kwakanthawi kwakuthupi kapena banal "ikukoka" matako, mapewa, ma biceps ndi zonse zomwe anthu odziwika nthawi zambiri amafuna kuwona.

Kugwira ntchito kwa olemba mabulogu kumatha kukhala chifukwa cha gulu lalikululi. Chitsanzo - Zuzana Light, Sugary Six Pack, Katya Buida, Crazy Drying Project ndi ena. Amalumikizidwa ndi maudindo otsogola amakanema ndi zomwe zili:

ma burpees ambiri ndi jumpin jacks pakati pa masewera olimbitsa thupi;
kudumpha kwambiri kuchokera kumatumbo ndi m'mapapo;
ma microdumbbells am'manja, omwe amapindika nawo ma biceps panthawi yama squats;
matabwa oyenera ndi zopindika;
zokakamiza zimafunikanso.

Mapulogalamuwa ndiabwino kwa munthu wopanda mavuto ndi ODA komanso kunenepa kwambiri, koma ndikudziwa momwe mungagwiritsire ntchito squats, ma push-up ndi mapapu. Voliyumu yayikulu imathandizira kutulutsa minofu ndikuwonjezera kugwiritsa ntchito kalori, chiwerengerocho chikhala bwino, mafuta amthupi amatha (inde, malinga ndi chakudya choyenera).

CrossFit ikuwonetsedwa m'mapulogalamu am'magulu. Ngati sitikunena zosewera othamanga, ndiye kuti iyi ndi pulogalamu yolimba kwambiri yomwe imaphatikiza zolimbitsa thupi zenizeni zolimbitsa thupi ndi ntchito yolimbitsa thupi m'malo othamanga mtima. Zimakupatsani mwayi wopanga "chilichonse" ngati mungayandikire njirayi ndikuiyika bwino. Kapenanso idzakhala njira yosavuta yootchera zopatsa mphamvu kwa munthu amene amasuntha pakati pa matalikidwe ndi "momwe angathere."

Mapulogalamu ogwirira ntchito amalembedwa pakufunidwa ndipo amatha kuphatikiza zinthu zosiyanasiyana.

Zochita zoyambira ndi zida

Ndizotheka kuwononga zida zonse zamaphunziro amakono pogwiritsa ntchito mayendedwe ndi zida zomwe agwiritsa ntchito. Ngakhale magwero osiyanasiyana amagawa magwiridwe antchito a azimayi, abambo, oyamba kumene komanso anthu omwe ndi onenepa kwambiri. Mwambiri, gulu la machitidwe akulu amawoneka motere:

Mitundu yolimbitsa thupi	Magulu	Maunji ndi chimango chimakoka	Yokoka	Kuyimilira	Kukoka	Kankhani ndi ma benchi osindikizira
Kwa oyamba kumene komanso kulimbitsa thupi kunyumba, komanso masewera olimbitsa thupi othamanga ataliatali	Ndi thupi lanu lomwe	Ndi thupi lanu lomwe	Zokoka ku Australia ndikunyamula patsogolo popanda kulemera	Kutsikira pansi kwa agalu, kukankhira paphewa kuchokera m'bokosi	Pa bala ndi chindapusa cha thupi lolemera	Zakale kuchokera kuchithandizo kapena pansi
Kuchita masewera olimbitsa thupi komanso kunyumba	Ndi zida zazing'ono (zolemera, ma dumbbells, ma buffers a labala)	Ndi zida zazing'ono	Mabotolo, ma dumbbells, ma absorbers oyipa	Mabotolo, ma dumbbells, ma absorbers oyipa	Ndi chindapusa cholemera thupi	Kuchokera pansi kapena kuchokera kumadontho a maphunziro ogwira ntchito, okhala ndi manja osiyanasiyana
Maphunziro olimbitsira masewera olimbitsa thupi kapena othamanga	Ndi barbell - yachikale komanso yakutsogolo. Nthawi zina - squats pamutu	Ndi ma dumbbells	Ndi boom kapena zida zazing'ono	Ndi boom kapena zida zazing'ono	Zachikale kapena zolemera	Ndi zolemera kumbuyo kapena m'malo mwa benchi chosankha
Wothamanga wa GPP, ntchito zamatsenga, kulimbitsa thupi	Mphamvu (ndikulumpha) kapena kutenga barbell pampando	Zofanana ndi squats, kupatula kutenga	Mphamvu - yothamanga kwambiri ndi mphira kapena maunyolo	Jerks ndi theka-zodabwitsa	Kipping ndi gulugufe	Makina osindikizira othamanga okhala ndi mphira kapena maunyolo kapena kulumpha

Zochita zina zomwe zingakhale zovuta:

Zokoka ku Australia

Mzere pamiyendo yowongoka ndi chowongolera mphira

Kokani chowotcha chotsitsa lamba kumtunda

Kuyimilira kwa chojambulira chodabwitsa

Kutsikira Pansi Pagalu

Kutulutsa Kwa Pamapewa

Kupanga zokoka

Magulu Olumpha Mphamvu

Kukoka kwa gulugufe

Ndi zolemera

Chilichonse chomwe chili patebulopo chitha kukhala chovuta powonjezera zolemera. Izi ndizomveka ngati cholinga sichikukula, mwachitsanzo, kupirira kuthamanga, koma kulimbitsa minofu. Makasitomala wamba amakalabu olimbitsa thupi nthawi zonse amasuntha kuchoka pamzere woyamba kupita kumapeto. Ntchito yolimbana mwamphamvu imachitika pokhapokha munthu akaganiza zopikisana nawo pa CrossFit kapena wafika paphiri lamphamvu ndikufuna kuligonjetsa.

Koma ndi chiyani - maphunziro ophunzitsira, ngati tikukumana ndi mayendedwe achizolowezi, monga mitundu ina yambiri yathanzi? Chowonadi ndichakuti iyi ndi njira yopeka yokopa anthu omwe atopa ndikutanganidwa ndi kukula kwa minofu, makulidwe a mafuta osanjikiza ndi machitidwe omwe amapatula minofu yaying'ono.

Ndi zida zolimbitsa thupi

Kwenikweni, pazolimbitsa thupi pali mipiringidzo yopingasa ndi mipiringidzo yofananira. Zida zina zonse zolimbitsa thupi sizigwiritsidwe ntchito. Malupu ophunzirira bwino amafanana ndi masewera olimbitsa thupi. Amakulolani kuti musinthe pang'ono ngodya za katundu ndikuphatikizira magulu osiyanasiyana am'magwiridwe antchito.

Katundu wa Cardio

Kuti mukhale olimba, zotsatirazi zimachitika:

ikuyenda patali kuchokera ku 200 mpaka 800 m;
burpee;
kulumpha ma jack, kudumpha ndi opanda chingwe;
mapapu amphamvu, masitepe;
Gwiritsani ntchito njinga yamoto komanso makina opalasa.

Cardio ndi wamtundu wapakatikati, opepuka opepuka "owongoka, owongoka" amawonjezeredwa momwe amafunira ndipo nthawi zambiri samaposa masiku 1-2 sabata.

Makhalidwe a maphunziro kuonda

D. Smirnov, amene tamutchula kumayambiriro kwa nkhani ino, amakhulupirira kuti pali maphunziro othandiza kuchepetsa thupi. Ndipo ichi ndichinthu chofanana ndi ma circulars okhala ndi zolemera zolemetsa komanso zolimbitsa thupi zingapo. Cardio ndi nthawi. Zakudyazi ndizochepa kalori. Akatswiri ena onse amakhulupirira kuti kuchita izi kumawonjezera kupirira kwamphamvu pamasewera, ndipo mlendo wosavuta sachita izi.

Mwachizoloŵezi, maphunziro ogwira ntchito amatchedwa "kufulumizitsa kagayidwe kake." Imeneyi ndi ntchito yeniyeni, ngati munthu ali ndi mayendedwe abwino olumikizana, njira yabwino, amakhala wokonzeka kuti "asaphwanye" zolemera, atangokhala pachakudya cha kalori, ndipo amatha kuchira.

Mu CrossFit, kuonda kumalangizidwa kuti tichotse maswiti ndikupanga zakudya zochokera ku chimanga, nyama, mazira, mtedza, masamba ndi zitsamba.

Oyamba kumene ayenera kuchita china chake ngati kuchita masewera olimbitsa thupi opanda (kapena ochepa) zolemera ndikuyesera kupanga matalikidwe ndi mayendedwe. Ndipo, ndithudi, musaiwale za kuchepa kwa kalori, popanda kulimbitsa thupi kulikonse sikungakhale kothandiza.

Kodi mukufunika kuwukira kuphazi lopanda kanthu ndi zosunthika zina zosunthika ndi mipira ya mankhwala kuti muchepetse kunenepa? Kwenikweni ayi. Ili ndiye lingaliro lalikulu laumunthu wathunthu kuti mukhale olimba pakalabu. Woperewera amatenga nthawi yayitali kuti aganizire momwe angabwerezere zochitikazo kuti achite bwino komanso moyenera. Ndikofunika kuti ntchitoyo ikhale yosavuta mwaukadaulo, koma osayisokoneza kuti muwone zomwe wophunzitsayo akuwonetsa pamenepo.

Mapulogalamu oyamba kumene

Akonzi a magazini ya Self akonzekera kulimbitsa thupi kosavuta kwa oyamba kumene padziko lapansi:

Magulu.
Maunitsi.
Zokankhakankha.
Kupotoza.
Mapulani.

Bwerezani katatu, kuchita masewera olimbitsa thupi kwa mphindi, ndipo tsiku lotsatiralo "zodabwitsa" m'thupi lonse zimaperekedwa. M'malo mwake, nyumbayo idapangidwa ndi a Greg Glassman, "bambo" wa CrossFit. Ndipo amadziwika kuti "zolimbitsa thupi", pomwe kuyenda kulikonse kumachitika mobwereza bwereza 50. Ngati woyamba sangathe kumaliza kubwereza 50, ayenera kuyamba ndi nambala yomwe adapeza.

Kwa akazi

Pafupifupi chimodzimodzi, koma ndikugogomezera matako, zikuwoneka ngati izi:

Ziphuphu pamakina osindikizira.

Kwa amuna

Oyamba kumene atha kuchita izi:

Goblet squat wokhala ndi kettlebell kapena ma dumbbells a quadriceps.

Njira ina:

Contraindications zolimbitsa thupi

Zodabwitsa ndizakuti, palibe. Ngakhale munthu yemwe wavulala ndi ODE, kuthamanga kwa magazi komanso kunenepa kwambiri amatha kuchita izi. Ndi yekhayo amene azichita ma squat 10 osaya ndi kupumula ndi ma push kuchokera kukhoma. Kukongola kwa dongosololi ndikuti kumatha kusinthidwa pafupifupi mulingo uliwonse waluso.

Komabe, muyenera kupewa kuchita masewera olimbitsa thupi ngati:

Pali zotsutsana ndi kuchuluka kwa mtima wamtima ndi mitsempha yamagazi;
khalani ndi vuto lalikulu;
munthu akudwala ARVI;
matenda aakulu awonjezeka;
patsogolo pathu ndi woyamba ndi kuphwanya kwakukulu kaimidwe kake kapena kupindika kwa msana;
Kuyenda molumikizana kuli ndi malire.

Mapeto

Kuchita masewera olimbitsa thupi ndikutsatsa "zokutira" kuti akhale wathanzi, kosavuta zosowa za anthu wamba. Patsogolo pathu pali zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi popanda kapena zolemera zaulere, zophatikizidwa kukhala zozungulira kuti muwonjezere kupirira kwa othamanga. Chofunika kwambiri ndikuti kukulitsa mphamvu, kupirira, kupirira, kuyenda komanso kupewa kuvulala kwanuko.