Kulimbitsa thupi: pulogalamu yoyambira ndi mfundo zoyambira * Crossfit

Lero tikambirana za kulimbitsa thupi, zamaphunziro, zomwe mzaka zaposachedwa zakhala zotchuka kwambiri pakati pa achinyamata.

Crossfit ndichinthu chofunikira pamakampani amakono azolimbitsa thupi, omwe ali ndi mawonekedwe kuchokera munjira zina zopangidwa kale. Mu CrossFit pali zinthu zomanga thupi, kuwonjezera mphamvu, Tabata protocol, ma aerobics. Chofunikira pamasewerawa ndikutha kuphatikiza zinthu zosagwirizana. Makamaka, CrossFit imagwiritsa ntchito kwambiri masewera olimbitsa thupi.

Chifukwa chiyani masewera olimbitsa thupi komanso masewera olimbitsa thupi akhala gawo lofunikira la CrossFit? Kodi mungatani kuti muphunzitse bwino masewera olimbitsa thupi? Kodi maphunzirowa abweretsa phindu lanji, ndipo chabwino ndi chiyani: kumanga thupi, kuwoloka pamsewu kapena kulimbitsa thupi mumsewu? Mayankho amafunso awa mupeza m'nkhani yathu.

Zonsezi zinayamba bwanji?

Ngati tiona kulimbitsa thupi ngati gawo la masewera olimbitsa thupi, ndiye kuti nthawi zonse limaphatikizidwa pamlingo woyambira wamaphunziro amtundu uliwonse. Mutha kukumbukira zikhalidwe za GPP ku USSR, pomwe zocheperako zofunikira ndikukoka pazitsulo zosagwirizana zimawonetsedwa pamsinkhu uliwonse ndi kalasi iliyonse.

Koma ngati tiwona kulimbitsa thupi ngati gawo lina, titha kunena kuti kulimbitsa thupi kwachinyamata, komwe sikungapereke ntchito iliyonse ndi chitsulo. Kulimbitsa thupi pamisewu kunayamba ngati maziko a calisthenics - njira yatsopano yolimbitsa thupi, momwe magwiridwe antchito okha ndi omwe amagwiritsidwa ntchito pakukula:

zokankhakankha;
zokoka;
squats;
gwirani ntchito ndi atolankhani;
thamanga.

Chosangalatsa ndichakuti: lero kulimbitsa thupi mumisewu ndi njira yayikulu yochitira masewera olimbitsa thupi yomwe imakhudzana kwambiri ndi masewera olimbitsa thupi kuposa ma calisthenics. Koma zochitika zolimbitsa thupi za CrossFit zidatenga zabwino zonse kuchokera ku calisthenics, osati kuchokera ku gawo la masewera olimbitsa thupi.

Kufalikira kwa calisthenics kwatenga gawo lalikulu ndikukula kwa intaneti. Kuchuluka kwa kutchuka kwa masewera olimbitsa thupi (makamaka kulimbitsa thupi mumsewu) ndichifukwa choti kumayambiriro kwa zaka za 2000, si magawo onse aanthu omwe anali ndi mwayi wochita masewera olimbitsa thupi, ndipo pali malo azamasewera (makamaka mdera la mayiko a CIS) pafupifupi mabwalo onse.

Chosangalatsa ndichakuti: ntchito yoyamba yopanda zida zapadera poyamba inali yofunikira mokakamizidwa, yomwe idakula ndikukhala nthabwala yosiyana yodzitsutsa pakumanga thupi ndikukweza magetsi.

Ndikukula kwa masewera olimbitsa thupi ngati njira ina, ma subspecies osiyana adayamba kuwonekera. Ndi:

Kulimbitsa Msewu. Sanaphatikizire zinthu za calisthenics zokha, komanso masewera olimbitsa thupi osiyanasiyana.
Kulimbitsa Ghetto. Amatchedwanso kuti kulimbitsa thupi wakale kusukulu, kapena kuchita masewera olimbitsa thupi. Kusunga mfundo za calisthenics, kumatanthauza kukulitsa mphamvu zokhazokha komanso mphamvu zamagetsi popanda kugwiritsa ntchito zolemera zapadera.

M'tsogolomu, tikambirana kwambiri za kulimbitsa thupi kwa ghetto, popeza ili ndi maziko owerengera komanso othandiza ndipo idawonekera koyambirira, chifukwa chake, ili ndi ufulu kutchedwa wachikale.

Mfundo zolimbitsa thupi

Kuchita masewera olimbitsa thupi mumachitidwe achikale ndi gawo lonse. Sichiphatikiza zolimbitsa thupi zochulukirapo, koma zimakupatsani mwayi wokhala ndi mawonekedwe akuthupi, omwe mtsogolomo azikhala osavuta kupukusa mothandizidwa ndi masewera olimbitsa thupi okhala ndi zipolopolo.

Pochita monga Mtsogoleri wa CrossFit, kulimbitsa thupi kumafanana m'njira zambiri:

Kukhalapo kwa kupita patsogolo. Ngakhale othamanga omwe amachita kulimbitsa thupi sagwiritsa ntchito zolemera zapadera, apo ayi amagwiritsa ntchito mfundo zomwezo: kuwonjezera kubwereza, njira, kuchepetsa nthawi zopumula, ma supersets, maseti, ndi masitepe.
Kukula kwa zisonyezo zonse. Kuchita masewera olimbitsa thupi nthawi zambiri kumakhala kozungulira mwachilengedwe. Pogwiritsa ntchito moyenera, thupi lonse limagwira ntchito imodzi.
Kupanda zipolopolo zapadera zolemera. Zovala zolemera zomwe othamanga amagwiritsa ntchito ndi njira chabe yochepetsera nthawi yophunzitsira mpaka magwiridwe ena atakwaniritsidwa, pambuyo pake kupitirira kwina kwa katundu sikungatheke.
Gwiritsani ntchito zolimbitsa thupi zokha.
Kupanda nthawi. Popeza palibe katundu wambiri, chiopsezo chovulala chimachepa pang'ono kuposa cha othamanga omwe amagwiritsa ntchito chitsulo. Chifukwa chake kusowa kwakuchulukirachulukira. Ichi ndichifukwa chake othamanga ku Workout amatha kuphunzitsa kangapo patsiku.
Mkulu mwamphamvu. Pafupifupi, kulimbitsa thupi kumatenga mphindi 10 mpaka 30, pomwe thupi lonse limagwira. Nthawi zopitilira patali ndizololedwa kokha pakakhala kofunikira kuti pakhale gulu lamagulu otsalira kapena pokonzekera mpikisano.

Koma chinsinsi chofunikira kwambiri ndikufunitsitsa kukwaniritsa mawonekedwe omwe ali ndi kutchuka kwa minofu yowonda. Kuchuluka kwa mafuta ocheperako mwa othamangawa siochuluka kuposa omwe amapikisana nawo omanga thupi.

Ubwino wa njirayi

Ngati tilingalira mbali zosiyanasiyana zolimbitsa thupi, pulogalamu yophunzitsira kulimbitsa thupi ili ndi maubwino ake kulimbitsa thupi:

Kuopsa kovulala kochepa. Yogwirizana ndi mayendedwe achilengedwe komanso kuchepa thupi.
Maphunziro ovuta. Mosiyana ndi powerlifting ndi bodybuilding, Workout imaphunzitsa osati mphamvu zokha, komanso kupirira, komanso kuchita masewera olimbitsa thupi.
Kupezeka. Kuchita masewera olimbitsa thupi kumapezeka kwa aliyense, ngakhale atakhala otani.
Kutha kulimbitsa thupi lonse kulimbitsa thupi kumodzi.
Chiwopsezo chochepa kwambiri.
Zimathandizira kutambasula bwino.

Zoyipa za njirayi

Kulimbitsa thupi ndi njira yabwino kwambiri, yomwe, ngakhale ikupezeka kwa aliyense, siyopereka chitukuko chachikulu mtsogolo.

Mutha kuyembekezera:

Malire akusintha.
Kudziwika pang'ono.
Kupanda chitukuko chogwirizana cha thupi. Chifukwa chosowa zolimbitsa thupi zamagulu ena ofunikira, othamanga onse a Workout amakhala ndi "mawonekedwe", okhala ndi minyewa ya rhomboid yotsalira komanso chifuwa chosakhazikika chapamwamba. Kuphatikiza apo, minofu yakutsogolo ndi mapewa amakula kwambiri kuposa minofu yayikulu ya thupi. Kusiyanaku sikungokhala vuto lokongoletsa, komanso vuto lazachipatala. Makamaka, chifukwa cha kukula kosayenera kwa minofu yam'mimba pokhudzana ndi minofu yakumunsi, thupi limakhala lovuta nthawi zonse, zomwe zimawonjezera chiopsezo cha kupindika kwa msana.
Kulephera kuchita nthawi yozizira. Ndi thupi losatenthedwa mokwanira m'nyengo yozizira, ndikosavuta kutambasula.

Poyerekeza ndi madera ena olimba

Ngakhale kuti kuphunzira masewera olimbitsa thupi kumawerengedwa kuti ndi masewera osiyana, mosagwirizana ndi zolimbitsa thupi zapamwamba kapena zopingasa zamakono, ali ndi zofanana kwambiri ndi izi.

Kusintha	Kukula kogwirizana	Kukula kwa zizindikiro zogwira ntchito	Zovuta kulowa masewera	Ngozi yowopsa	Kufunika kotsatira dongosolo la chakudya, zolimbitsa thupi ndi dongosolo la tsiku
Kulimbitsa thupi	Kulibe. Nthawi pakati pa kulimbitsa thupi imatsimikizika kutengera thanzi lanu.	Amapereka chiyerekezo chokwanira cha minofu ndi yathunthu. Pali zotsalira m'magulu ena am'mimba.	Kupanda ukatswiri. Choyambirira ndikukula kwamphamvu zophulika komanso kupirira kwamphamvu.	Zochepa. Maphunziro amapezeka kwa aliyense.	Zochepa.	Kuti mupeze zotsatira zabwino, muyenera kumamatira.
Kumanga / Powerlifting	Nthawi yokhazikika yazotsatira zabwino.	Kukula mogwirizana popanda kutsalira m'mbuyo. Kuchuluka kwa mafuta mthupi kumasinthidwa kutengera gawo lokonzekera.	Katswiri kutengera malangizowo. Chofunikira ndikukula kwa kupirira kwamphamvu ndi nyonga kwathunthu.	Zochepa. Maphunziro amaphunzitsidwa bwino moyang'aniridwa ndi wophunzitsa.	Kutsika pang'ono.
Crossfit	Wokhala wophunzitsa kapena wopanda. Zimatengera thanzi la othamanga.	Kukula bwino kwathunthu popanda kutsalira kumbuyo kwa magulu ena am'mimba. Kuchuluka kwa mafuta kumachepetsedwa.	Kupanda ukatswiri. Kukula kwa mphamvu zogwirira ntchito ndichofunikira kwambiri.	Zochepa. Maphunziro amapangidwa bwino moyang'aniridwa ndi wophunzitsa.	Pamwamba.

Zolimbitsa thupi

Pali nthano zambiri zokhudzana ndi kulimbitsa thupi, zambiri zomwe zilibe maziko enieni.

Bodza	Zoona
Anthu olimbitsa thupi ndi olimba kuposa ena onse.	Nthanoyi idayamba chifukwa choti othamanga masewera olimbitsa thupi amatha kuchita zambiri kuposa omanga thupi kapena opanga magetsi. M'malo mwake, kupirira, monga mphamvu ya othamangawa, kuli pafupifupi pamlingo wofanana. Kungoti pamene akugwira ntchito ndi kulemera kwawo, sizingaganiziridwe kuti othamanga omwe ali ndi "zolemetsa" amakhala olemera kwambiri, chifukwa chake zolimbitsa thupi ndi zolemetsa zawo zimakhala zovuta kwa iwo kuposa othamanga opepuka.
Kuchita masewera olimbitsa thupi sikuyenera kukhala wathanzi.	Izi ndichifukwa cha moyo womwe oimira ambiri ochita masewera olimbitsa thupi amatsogolera. Komabe, pamaso pa zizolowezi zoyipa, kupita patsogolo mu calisthenics, monga m'masewera ena, kumachedwetsa kwambiri. Ndikoyenera kuyang'ana nyenyezi za masewera olimbitsa thupi amakono: mwachitsanzo, a Denis Minin amakhala ndi moyo wathanzi komanso amasangalala kugwira ntchito yolimbitsa thupi m'nyengo yozizira.
Kulimbitsa thupi sikopweteka.	Izi ndizowona pang'ono. Izi ndichifukwa choti mayendedwe oyambira (kukoka, ma push ndi ma squats) amakhala ndi mayendedwe achilengedwe, omwe amachepetsa ngozi yovulala. Koma kwa anthu omwe amagwiritsa ntchito mphamvu zolimbitsa thupi kapena masewera olimbitsa thupi, chiopsezo chovulala chimakula kwambiri.
Kulimbitsa thupi ndi mapuloteni sizigwirizana.	Nthano iyi idatchuka kwambiri m'maiko a CIS pakati pa 2008 ndi 2012. M'malo mwake, zomanga thupi sizowopsa ndipo zimathandiziranso kupititsa patsogolo maphunziro anu.
Kuchita masewera olimbitsa thupi, simungapeze minofu yambiri.	Izi ndizowona pang'ono. Pogonjetsa malo enaake, munthu amayamba kuphunzitsa mphamvu ndi kupirira, zomwe sizimapereka matenda oopsa a myofibrillar hypertrophy. Koma ngati mugwiritsa ntchito kupitirira ndi zolemera, mudzapeza minofu yabwino, yomwe siyotsika mtengo pomanga thupi.
Olimbitsa thupi "akuthwa" kuposa othamanga ena.	Izi ndizowona, popeza kupitirira kwa katundu kumatanthauza kuthamanga pakuchita masewera olimbitsa thupi, komwe kumawonjezera mphamvu zophulika. Komabe, makamaka, ngati munthu akugwira ntchito yophulika, ndiye kuti zipolopolo ndi njira yophunzitsira sizikhudza izi. Mwachitsanzo, omenya nkhonya amaphulika kwambiri kuposa othamanga pa masewera olimbitsa thupi.

Pulogalamu yophunzitsa

Pulogalamu yoyambira kulimbitsa thupi ili ndi mawonekedwe ake ndipo ili ndi magawo angapo ofunikira:

Ntchito yayikulu yokonzekera. Ili ndiye gawo loyambirira kukonzekera lomwe munthu aliyense amene angaganize zolimbitsa thupi mumsewu ayenera kudutsa.
Ntchito yayikulu. Gawo lazaka zonse lomwe limatanthawuza kusintha kwa magwiridwe antchito oyambira.
Nthawi zophunzitsira mbiri. Ndikofunikira ngati pali zotsalira m'magulu ena am'mimba.
Maphunziro olimbitsa thupi. Kwa iwo omwe akufuna kudziwa zolimbitsa thupi zolimbitsa thupi ndi zovuta pa mipiringidzo yopingasa ndi mipiringidzo yofananira.

Tsopano tiyeni tiwone bwino gawo lililonse la pulogalamuyi ndi machitidwe omwe akuphatikizapo:

Nyengo	Kusintha	Zochita zomwe zikubwera	Dongosolo lolimbitsa thupi	cholinga
Kukonzekera koyambirira	Masabata 1-4	Kukoka pa bala yopingasa ndikubweza kumbuyo; Magulu akuluakulu amiyendo; Zokometsera ziwala; Kusambira pazitsulo zosagwirizana; Tulukani mwa kukakamiza pa dzanja limodzi; Kukoka kolakwika; Zolumpha zolumpha.	Kukoka kolakwika 5 * max; Kuponya pazitsulo zosagwirizana 5 * max; Zolumpha zolumpha 3 * max; Magulu akuluakulu 3 * max.	Pachigawo choyamba, luso la wothamanga limaphunzitsidwa ndipo luso loyenerera limadziwika. Ngati maphunziro oyamba a wothamanga salola, mitundu yosavuta imagwiritsidwa ntchito.
Ntchito yayikulu	Masabata 4-30	Kukoka kwakukulu pa bala yopingasa; Masekeli olemera; Kankhani ndi manja opapatiza; Kankhani pazitsulo zazikulu; Mphamvu yamagetsi yamaanja awiri.	Kukoka - maulendo 100 (ogawika m'maseti mpaka kumaliza); Kankhani pazitsulo zazikulu - maulendo 50. (ogawika m'mayendedwe mpaka kukhazikitsa kwathunthu); Kankhani pazitsulo zopapatiza - maulendo 100. (ogawika m'mayendedwe mpaka kukhazikitsa kwathunthu); Magulu - kuchuluka kwa njira.	Cholinga cha gawoli ndikukulitsa kukula kwa zisonyezo zamphamvu za wothamanga ndikukonzekera minofu yophunzitsira masewera olimbitsa thupi.
Nthawi zophunzitsira mbiri	Masabata 30-52	Maofesi oyenera amasankhidwa kutengera kutsogola ndi magulu amitsempha yotsalira.	Pa bala yopingasa - mitundu yosiyanasiyana yazokoka; Pakukula kwa ma triceps ngati sizingatheke kupanga zida ziwiri – Kankhani pazitsulo zazikulu ndi zopapatiza; Kulimbitsa minofu ya atolankhani; Kutuluka mokakamiza; Mwendo wopachikika ukukwera ku bar.	Gawo ili cholinga chake ndikukhazikitsa magulu amitsempha yotsalira. Inachitidwa chimodzimodzi ndi masewera olimbitsa thupi. Kutengera ndi mayendedwe omwe alibe mphamvu ndi chipiriro, maofesi oyenera amasankhidwa.
Maphunziro olimbitsa thupi	Pambuyo pa sabata la 4, ngati kuli kofunikira	Kutengera mtundu wa kukonzekera kwa wothamanga, amasankha kusiyanasiyana kwa masewera olimbitsa thupi achikale: Dzukani ndi coup; Singano; Bokosi; Tulukani kumodzi; Tulukani kwa awiri; Parrot; Kukweza; Chikhomo; Dembel; Nkhanu; Tseka; Kutuluka pazitsulo zosagwirizana; Clothespin pazitsulo zosagwirizana; Kirdyk; Pachithandara pazitsulo zosagwirizana.	Atapachikidwa pamanja awiri 2 * MAX; Zingwe zopachikidwa 3 * MAX; Kukweza miyendo yolunjika pa mtanda 3 * MAX; Kukoka zala 2 * MAX; Zolemba 3 * MAX; Kulendewera pa dzanja limodzi 2 * MAX; Gulu lazolimbitsa thupi kuchokera pandandanda.	Kukula kwa luso ndi mphamvu pakuchita masewera olimbitsa thupi.

Zotsatira

Maseti olimbitsa thupi ndiwowonjezera bwino pamachitidwe olimbitsa thupi monga gawo la maphunziro a CrossFit. Koma musaiwale kuti kulimbitsa thupi ndi njira yolimbitsira thupi. Simuyenera kuzitenga ngati njira yokhayo yophunzitsira ndikugwiritsa ntchito mfundo zokhazokha zolimbitsa thupi osangowona zakudya zamagulu ndi zakudya tsiku lililonse. Kuchita masewera olimbitsa thupi ndi njira yabwino yophunzitsira chisanachitike komanso njira yoti mumvetsetse kuti mwakonzeka bwanji pantchito zolemetsa.