Chigoba chophunzitsira chonyenga

Ochita masewera olimbitsa thupi olimba, kuphatikiza olowa pamtanda, panthawi ina yamaphunziro amakumana ndi vuto loti sangathe kuwulula zonse zomwe angathe ndikukwaniritsa zotsatira zawo chifukwa chakutha kupirira. Zachidziwikire, zimayamba mothandizidwa ndi masewera olimbitsa thupi (kuthamanga, kuyenda, njinga yoyimilira, ndi zina zambiri), koma ngati cholinga ndi masewera akatswiri, ndiye kuti muyenera kumvetsetsa kuti zotsatira zoyipa zimafuna maphunziro owopsa. Poterepa, CrossFit mask mask (hypoxic mask) imatha kuthandiza othamanga.

Kugwiritsa ntchito masks ophunzitsira ku CrossFit sikachilendo masiku ano. Ochita masewera ambiri odziwika amatsimikizira kuti zinali chifukwa chogwiritsa ntchito kwawo kuti athe kukulitsa mikhalidwe yawo, makamaka kupirira kwa mphamvu ndi mphamvu.

Maski a oxygen a CrossFit ndi masewera ena amphamvu amapangidwa m'njira yoti mphamvu zake zifanane ndi kukwera mapiri ndi zizindikilo zonse: njala ya oxygen ndi hypoxia wofatsa waubongo. Kuyerekeza kumeneku kwanyengo yayitali kwambiri kumatha kukulitsa kulimbitsa thupi kwanu kwa CrossFit.

Chifukwa chiyani mugwiritse ntchito mask yophunzitsira ya CrossFit, momwe mungapindulire nayo osavulaza thanzi lanu nthawi yomweyo - tidzakuuzani m'nkhaniyi.

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Kodi mask ya CrossFit ndi chiyani?

Chigoba chophunzitsira cha Crossfit = mtundu wa wophunzitsa. Amapangidwa ndi zida zapamwamba kwambiri za hypoallergenic, zomwe zimadziwika ndi mpweya wabwino, kupepuka komanso kulimba. Limagwirira lokha limakhala ndi zinthu zotsatirazi:

1. bandeji yotanuka yokhazikitsidwa kumbuyo kwa mutu;
2. 2 polowera ndi 1 kubwereketsa mavavu kupuma;
3. ma diaphragms amagetsi.

Chigoba cha hypoxic chimapangidwa m'njira yoti ma valve olowera amatsekedwa pang'ono panthawi yopumira. Izi zimakakamiza wothamanga kuti apume mwamphamvu, chifukwa chakulera chimalimbikitsidwa ndikumverera kwa acidification m'minyewa yomwe imagwira ntchito pansi pa katundu kumachepa. Kuchepetsa kwa mpweya wa oksijeni kumatha kusinthidwa pogwiritsa ntchito nembanemba yapadera yomwe ili pa chigoba. Poterepa, mutha kutsanzira malo okwera mtunda pakati pa 900 mpaka 5500 mita.

Zindikirani! Muyenera kuyamba kugwiritsa ntchito chigoba ndikutsanzira kutalika kocheperako - ndikofunikira kuti muzolowere kulowetsa pamenepo kenako pang'onopang'ono kuyamba kukulitsa kulimba kwamaphunziro.

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Malangizo ogwiritsa ntchito ndikusankha chigoba

Onetsetsani kuti muli ndi thanzi labwino musanagwiritse ntchito mask pamene mukuchita CrossFit. Onaninso machitidwe amtima ndi kupuma makamaka mosamala. Kumbukirani! Kugwiritsa ntchito chigoba chophunzitsira pafupipafupi komanso mochulukira kumatha kukulitsa zovuta zamatenda omwe alipo kale.

Malangizo ogwiritsira ntchito

Ndizomveka kugwiritsa ntchito mask yophunzitsira pokhapokha muntchito zomwe timakwaniritsa cholinga chokhazikitsa kupirira kwathu kwa anaerobic. Itha kukhala ikuyenda kapena kuyenda mwachangu, kuchita zovuta zantchito zolimba, nkhonya, kumenya nkhondo, ndi zina zambiri.

Muyenera kuyamba kuigwiritsa ntchito mosavutikira: Mwanjira imeneyi thupi limasinthira mwachangu kupumira. Kuti muchepetse mtima wanu wamtima ndi mtima wabwino, muyenera kuyamba ndi kutsika pang'ono kwa mtima. Pambuyo pake mutha kuyamba kupanga ma crossfit maofesi pogwiritsa ntchito chigoba china.

Osakakamiza zochitika zilizonse - poyamba katunduyo ayenera kukhala "woyamba": osagwira ntchito yophimba kumaso kuti alephere. Payenera kukhala nthawi yokwanira yopuma pakati pamiyeso, ndipo kugunda kwa mtima sikuyenera kupitirira kumenyedwa kwa 160 pamphindi. Chifukwa chake, tikulimbikitsidwa kugwiritsa ntchito poyang'anira kugunda kwa mtima nthawi imodzimodzi ndi chigoba chophunzitsira.

Pachizindikiro choyamba cha malaise ndi hypoglycemia, kugwiritsa ntchito chigoba chophunzitsira kuyenera kuthetsedwa nthawi yomweyo. Pambuyo pake, muyenera kumwa madzi okwanira (ngakhale zabwino - zakumwa zozizilitsa kukhosi) ndi zakudya zina zosavuta. Izi zibwezeretsa mphamvu ya thupi, kubwezeretsa kupuma ndikubwezeretsanso thupi lanu mwakale.

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Kodi mungasankhe bwanji mask?

Ndikofunika kugula zokhazokha pokhapokha mutatsimikiza kuti ndizoyambira komanso magwiridwe antchito. Samalani ndikuzindikira pankhaniyi: msika wadzaza ndi zonama zotsika mtengo zazinthu zotsika mtengo, ndipo palibe chitsimikizo kuti zolowera ndi zotulutsa za chipangizocho zimagwira ntchito monga zikuyembekezeredwa. Ngati mugula chinthu chotsika kwambiri kapena mugwiritsa ntchito chigoba popanda kuyesa koyambirira, mumakhala pachiwopsezo chotaya chidziwitso chifukwa chosowa mpweya. Osayitanitsa masks kuchokera patsamba limodzi lokhazikika - mwayi wokhumudwa ndi chinthu chabodza chili pafupi ndi 100%.

Ngakhale mutakhala ndi chigoba chamtengo wapatali - musaiwale kuti chimafunikira kukonza mosamala. Nsaluyo iyenera kutsukidwa nthawi ndi nthawi, ndipo makina opumira nthawi zina amafunika kuti awonongeke ndikupukutidwa kuchokera kufumbi ndi chinyezi. Komanso, gwiritsani ntchito zophimba zomwe zingasinthidwe. Chigoba chomwe sichisamalidwa bwino, pakapita kanthawi, sichingasinthe moyenerana ndi valavu ndipo mpweya ukhoza kukhala wowonongeka.

Ndi machitidwe ati omwe mungachite ndi chigoba?

Chigoba cha CrossFit cholimbitsa thupi ndichabwino pazochita zonse zomwe timakhala ndi chipiriro cha aerobic. Choyambirira, izi zimakhudza kuyenda kapena kuyenda mwamphamvu, kupalasa njinga, kuyenda pa stepper kapena ellipse, ndi mitundu ina ya masewera olimbitsa thupi.

Kugwiritsa ntchito chigoba ndikulimbikitsidwa

Ndibwino kuti mugwiritse ntchito chigoba chophunzitsira mukamachita masewera olimbitsa thupi osavuta komanso ma crossfit complex omwe amachitika ndi othamanga omwe. Zochita izi zitha kukhala:

• mitundu ingapo yakukankhira pansi ndi pazitsulo zosafanana;
• mitundu yosiyanasiyana yokoka pa bar;
• masewera olimbitsa thupi;
• machitidwe atolankhani;
• burpee;
• kulumpha squats;
• kudumpha pa mwala wapakhosi;
• kukwera chingwe kapena kugwira ntchito ndi zingwe zopingasa;
• chingwe cholumpha kawiri;
• gwiritsani ntchito nyundo, thumba lamchenga.

Ili sindilo mndandanda wonse wamachitidwe omwe mungagwiritse ntchito chigoba chophunzitsira kuti muchite bwino momwe mungachitire, koma zitsanzo zochepa chabe.

Zochita zosavomerezeka

Ochita masewera olimbitsa thupi ambiri omwe amagwiritsa ntchito malo ochitira masewera olimbitsa thupi amagwiritsa ntchito chigoba chopanda pake pochita masewera olimbitsa thupi osavuta: kufa, makina osindikizira a benchi, squats, mizere ya barbell, ndi zina zambiri. Kuchita izi sikuli kolondola kwathunthu: mtundu wa anaerobic wamaphunziro umafunikira ndalama zambiri zamagetsi, timafunikira mpweya wokwanira wokwanira kuti magazi aziyenda bwino mu minofu yogwira ntchito.

Ndizovuta kwambiri kukwaniritsa izi mu chigoba chophunzitsira: ndizovuta kukwaniritsa kupopera bwino mmenemo chifukwa chakuchepa kwa mpweya m'mapapu. Zimakhalanso zovuta kukhalabe ndi mpweya wabwino, zomwe zingayambitse kuthamanga kwa magazi. Kugwiritsa ntchito nthawi yomweyo chigoba chophunzitsira komanso lamba wothamanga zitha kukhala zowopsa - sizingatheke kupumira mwa iwo. Chifukwa chake, ndibwino kupulumutsa chigoba chophunzitsira cha ntchito ya anaerobic ndikukula kwachipiriro. Kugwiritsa ntchito chigoba pophunzitsira mphamvu ndi nkhani yovuta.

Ubwino ndi zovuta za mask yopingasa

Monga mphunzitsi aliyense, chigoba cha CrossFit sichingokhala chothandiza komanso chovulaza thupi pakagwiritsidwe ntchito kosayenera. Tiyeni tiwone mwachidule momwe wothamanga angapindulire pogwiritsa ntchito chinyawu komanso zotsatira zake ngati atagwiritsidwa ntchito molakwika.

Ubwino wa mask yopingasa

Kugwiritsa ntchito moyenera, mogwirizana ndi katswiri, kumathandiza kuthana ndi masewera othamanga atsopano: kupirira kwamapapu ndi mtima kumawonjezeka chifukwa cha kuchuluka kwa anaerobic metabolism, kuchuluka kwamapapu kumawonjezeka, komanso kutopa kwa aerobic kumakhala pang'onopang'ono.

Kugwiritsa ntchito chigoba chophunzitsira kumatha kubweretsa zotsatira zabwino mthupi:

1. kuchuluka voliyumu yamapapu;
2. kuchepetsa kumva kwa acidification mu minofu;
3. kuyamba pang'ono kwa anaerobic glycolysis ndi kulephera;
4. kulimbikitsa diaphragm;
5. anatengera thupi kugwira ntchito pa zinthu zochepa mpweya;
6. mathamangitsidwe kagayidwe, mowa mphamvu.

Kodi chobisa chikhoza kuchita chiyani?

Ngakhale maubwino ake ambiri, maski ophunzitsira a CrossFit atha kukhala owopsa akagwiritsidwa ntchito molakwika. Kuphunzira kwambiri mmenemo kumatha kubweretsa osati zabwino, koma zotsatira zoyipa, zomwe ndi:

1. kuwonongeka kwa mtima dongosolo: pafupipafupi tachycardia ndi arrhythmia;
2. kuchita masewera olimbitsa thupi munthawi ya kuthamanga kwa magazi kumatha kubweretsa kuthamanga kwa magazi ndi kuthamanga kwa magazi;
3. mukamagwira ntchito ndi mpweya wocheperako komanso mtima ukuwonjezeka, kutaya chidziwitso ndi khunyu ndizotheka.

Kugwiritsa ntchito chigoba chophunzitsira cha crossfit ndikotsutsana ndi othamanga omwe ali ndi matenda am'magazi am'mapapo komanso kupuma. Gululi limaphatikizapo odwala matenda oopsa, asthmatics, anthu omwe ali ndi matenda amtima, ndi ena ambiri. Mulimonsemo, ngakhale munthu wathanzi labwino ayenera kukaonana ndi dokotala asanagwiritse ntchito chigoba chophunzitsira ndikuphunzira zonse zomwe zingachitike.