Crossfit ya ana: magulu azaka, masewera olimbitsa thupi, zovuta ndi pulogalamu yophunzitsira * Crossfit

CrossFit ya Ana ndi mtundu wophunzitsira womwe umakhala wamphamvu, wopirira, wosinthasintha komanso wolumikizana, wotengera msinkhu wothamanga. Maphunziro a Crossfit sanayambebe kufala pakati pa ana azaka zosakwana 10-11, koma posachedwa makolo ambiri akuganiza kwambiri kuti ana awo alibe mphamvu komanso maphunziro ogwira ntchito. Ichi chakhala chimodzi mwazifukwa zazikulu zomwe crossfit ya ana ikupezera kutchuka koyenera.

Zachidziwikire, CrossFit ya ana ndiyosiyana kwambiri ndi zomwe zimachitika kwa achikulire - opangidwa bwino, otukuka mwakuthupi, popeza pali zotsutsana zingapo zakukalamba, mwachitsanzo, katundu wa axial pamsana kapena kukwaniritsa anaerobic glycolysis. Musanalembetsere mwana m'makalasi ophunzitsira kapena gawo lina lililonse, m'pofunika kukaonana ndi dokotala za zovuta zomwe zingakhalepo pazaumoyo ndikupeza mphunzitsi woyenerera woyenerera wokhala ndi chidziwitso chokwanira chogwira ntchito ndi ana..

Crossfit ya ana: phindu kapena kuvulaza?

Phindu la kuwoloka kwa ana, ngakhale panali kusiyana kwa malingaliro a akatswiri osiyanasiyana, sikunatsutsidwe. Kuchita masewera olimbitsa thupi pang'ono kumathandizira kuti mwana akhale ndi mawonekedwe abwino powonjezera mphamvu zonse zakuthupi polimbikira kupsinjika kwamagulu am'minyewa ndikukweza magwiridwe antchito a minofu ndi mafupa, komanso kukulitsa kupirira kudzera pakuchita masewera olimbitsa thupi komanso kukonza ntchito zamitsempha yamtima.

Mukawona kukula kwa maphunziro, kuchira moyenera ndikuphunzitsa moyang'aniridwa ndi wophunzitsayo, maphunziro ogwira ntchito sangapweteke thupi lomwe likukula.

CrossFit ipatsa mwana wanu mphamvu ndi magwiridwe antchito omwe adzakhala maziko abwino opitilira masewera pamasewera aliwonse, kaya kusambira, mpira, masewera othamanga kapena masewera andewu.

Mawonekedwe a Crossfit azaka zosiyanasiyana

Zachidziwikire, kuchuluka kwamaphunziro ndi kulimba zimasiyana malinga ndi msinkhu komanso kulimbitsa thupi. Munthawi zonse, mgawanidwe wa ana, magawidwe m'magulu awiri amavomerezedwa: ana azaka 6-7 wazaka ndi ana ochepera zaka 10-11 (opitilira 12 ali mgulu la achinyamata).

Pofika zaka 11, thupi limasinthiratu kuti likhale lantchito yamphamvu, ophunzitsa ambiri amalangiza kuti ayambe kugwira ntchito ndi zolemera zochepa, osati kungochita zolimbitsa thupi ndi kulemera kwanu - motere zotsatira zomwe mukufuna zidzakwaniritsidwa mwachangu kwambiri.

Gulu la zaka 6-7

Zochita za Crossfit za ana azaka 6-7 zakubadwa ndizocheperako komanso sizachilengedwe mwamphamvu, ndipo, ndizotsogola kwambiri zolimbitsa thupi m'gulu lino.

Maziko a pulogalamu ya ana azaka 6-7 zaka ndi mitundu ingapo ya mtima, zoyenda, zolimbitsa thupi zolemetsa (ma push-up, squats, etc.) ndi masewera olimbitsa thupi. Pankhani yolemera zolemera zina, ndizololedwa kuchita zolimbitsa "zingwe zopalasa", kugwira ntchito ndi zingwe zowongoka komanso zopingasa.

Gulu lazaka mpaka zaka 11

CrossFit ya ana azaka zapakati pa 8 mpaka 10-11 imatha kukhala anaerobic. Pulogalamuyi itha kuphatikizira kukhazikitsa zochitika zoyambira ndi barbell (benchi atolankhani, kukweza ma biceps), kuyambitsa machitidwe osavuta owoloka poyambira (ma burpees, squats ndikulumphira panja, kulumpha pa bokosi, kuponyera mpira kukhoma, ndi zina zambiri).

Pofuna kusiyanitsa katunduyo, mutha kuchita masewera olimbitsa thupi ndi thumba (mchenga wa mchenga), komanso mayendedwe osiyanasiyana omwe amafunika kulumikizana bwino (ma push-up mu handstand, kukoka pa bala yopingasa ndi mphete, mapapu olemera thupi). Pokha, kulemera kwa zolemera kuyenera kukhala kochepa, popeza pakadali pano zida zopangira zida zambiri sizinapangidwebe ndipo sizinakonzekere kugwira ntchito mwamphamvu.

Zochita za Crossfit za ana

Pansipa pali mndandanda wa masewera olimbitsa thupi omwe amalimbikitsidwa kuphunzitsa ana ndi makochi a ana ambiri komanso akatswiri azamasewera komanso olimba.

Chonde dziwani kuti ana aang'ono amagwira ntchito ndi zolemetsa zawo zokha komanso katundu wawo wamtima. Kugwira ntchito ndi kulemera kowonjezera sikuloledwa kuposa zaka 11. Koma ndikamayang'aniridwa nthawi zonse ndi makochi komanso ndi chilolezo cha dokotala, yemwe angawone kukula kwa thupi la mwanayo ndikuwona ngati pali zotsutsana zilizonse zolimbitsa thupi.

Zochitazo zimaperekedwa popanda kufotokozera maluso, chifukwa sizimasiyana mwanjira iliyonse ndi malamulo ochitira machitidwe omwewo ndi akulu, ndipo mutha kufotokoza za aliyense wa iwo patsamba lathu.

Kugwira ntchito ndi kulemera kwanu

Chifukwa chake, tiyeni tiwone zina mwazochita zodziwika bwino kwambiri pagulu la masewera olimbitsa thupi, momwe othamanga achichepere amagwira ntchito ndi kulemera kwawo, kuphunzitsa minofu ndikukulitsa mphamvu:

Ma push-up ndi machitidwe osavuta kwambiri pakukulitsa minofu yam'matumbo ndi ma triceps. Ndi bwino kuti ana ayambe kugwira ntchito ndi katundu wochepa, atagwada pansi - izi zimalimbitsa kwambiri minofu ya m'chiuno ndi lamba wamapewa, komanso kukonzekera dongosolo la minofu ndi mafupa kuti ligwire ntchito yolemetsa.
Ma squat ampweya wolimbitsa thupi ndiwo masewera olimbitsa thupi kwambiri kuti thupi la mwana likhale ndi minofu ya mwendo. Ubwino wake ndiwodziwikiratu: miyendo yopangidwa bwino imakulitsa mphamvu ndi kulumikizana, komanso kukonza mawonekedwe.
Kukankhira pamaoko pamaoko kumakhala kovuta, koma kothandiza kwambiri. Iyenera kuchitidwa pokhapokha ngati muli otsimikiza kuti mwanayo alibe matenda amaso kapena mtima waminyewa, chifukwa kupsinjika kwa intraocular ndi intracranial kumawonjezeka kwambiri.
Makulitsidwe a benchi ya Triceps ndizofunikira zolimbitsa thupi. Ma triceps olimba kuyambira ubwana amakuthandizani kuti musavutike kuchita masewera olimbitsa thupi mukamakula. Muyenera kuyamba izi ndi mapazi anu pansi osati pa benchi; njirayi ndiyabwino kwambiri kwa ana ndi oyamba kumene.
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Burpees ndi squats olumpha ndi machitidwe oyambira maphunziro a anaerobic. Kuti mupange ma burpees (kutsindika mutagona, kukankhira mmwamba ndi kulumpha m'mwamba ndikumwomba pamutu panu) kuyenera kuyambika pamlingo wabwino kwa mwanayo, simuyenera kudalira kulimba ndi kubwereza mobwerezabwereza, poyamba muyenera kukhazikitsa njira yolondola. Nkhani yofananira ndi squat yolumpha.
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Kukoka pa bala yopingasa - "kukoka" thupi lanu pamtanda chifukwa cha kuyesayesa kwa ma biceps ndi lats kumbuyo. Pomwe zingatheke, ana amalimbikitsidwa kuti azichita zolimbitsa thupi mokwanira mwamphamvu kuti agwiritse ntchito ulusi wochuluka kwambiri momwe angathere, kuwonjezera mphamvu ya minofu, komanso kulimbitsa mitsempha ndi minyewa. Ngati ndizosatheka kuchita, mutha kuzisintha ndi zokoka zopingasa kapena kuzichita mothandizidwa ndi akulu.

Zolimbitsa thupi ndi zida zamasewera

Kukwera chingwe ndi masewera olimbitsa thupi omwe nthawi yomweyo amapangitsa kupirira, kulumikizana komanso mphamvu yamanja. Ndikofunika kuyamba maphunziro ndi njira "zitatu".
Kuponyera mpira pa chandamale ndi masewera olimbitsa thupi omwe amathandizira kulumikizana, kupepuka komanso kulondola. Ndikofunika kuyamba ndi kuponya kotsika, cholinga chikuyenera kuwonetsedwa pamwambapa pamutu wamwana. Osayamba masewerawa ndi mpira wamankhwala, ndibwino kuyamba ndi mpira wamba.
Kulumpha bokosi ndizolimbitsa thupi kuti muonjezere mphamvu yamiyendo. Muyenera kuyamba ndi mabokosi otsika kwambiri ndipo onetsetsani kuti mwayimilira pamalo okwera kwambiri - kuti muchepetse katundu wa axial pamsana.
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Kukula kwa magwiridwe antchito

Zochita zotsatirazi zithandizira kukulitsa kupirira komanso kagayidwe kagwiritsidwe ntchito ka thupi:

Kupalasa ndi masewera olimbitsa thupi omwe amapangitsa kuti thupi likhale lolimba pafupifupi paminyewa yonse yam'mimba. Ngati masewera olimbitsa thupi a mwana wanu ali ndi makina oyendetsa, ntchitoyi iyenera kuphatikizidwa pulogalamu yophunzitsira. Muyenera kuyamba ndikudziwa njirayi, simuyenera kuthamangitsa liwiro lakupha kapena mtunda woyenda kwambiri.
Kuthamanga ndi masewera olimbitsa thupi omwe cholinga chake ndi kukulitsa mphamvu zaphazi zophulika. Muyenera kuyamba motsika kwambiri, ndikulimbitsa thupi kulikonse kukulitsa kuthamanga kwa masewera olimbitsa thupi komanso kuchuluka kwa njira.
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Chingwe chodumpha ndichizolowezi chomwe chimapanga miyendo ndi kulumikizana kwa mayendedwe. Monga lamulo, ana amazindikira kuti masewerawa ndi masewera ndipo amathanso kulumpha chingwe chodumpha komanso kulumpha katatu.

Maofesi a Crossfit a ana

Jasmine	Chitani zolimbitsa 10, zokoka 10, ndi ma squats 10 olemera. Zozungulira 4 zonse.
Kumpoto-Kummwera	Pangani ma burpee 10, ma crunches 10, ndi ma squats 15 olumpha. Zozungulira 5 zokha.
Katatu 9	Chitani ma hop bokosi 9, mahandapu okwanira 9, ndi ma shuttle 9 othamanga. Pali kuzungulira katatu kwathunthu.

Pulogalamu yophunzitsira ana

Makalasi a CrossFit ayenera kukhala okhazikika ndikuwonjezeka mwamphamvu ndikukhazikitsa zochitika zatsopano mu pulogalamuyi. Katunduyu ayenera kukhala wosiyanasiyana, zingakhale bwino kugawa zolimbitsa thupi kuti zikhale zopepuka komanso zolemetsa. Simuyenera kuchita zopitilira katatu pa CrossFit sabata iliyonse, chifukwa thupi la mwanayo silikhala ndi nthawi yoti achire.

Mwachitsanzo, pulogalamu yopitilira ana ya sabata ingakhale yofanana:

Nambala yolimbitsira thupi	Zolimbitsa thupi
Ntchito yoyamba sabata (yosavuta):	kuthamanga mosavuta - 1 km; chingwe cholumpha - magawo atatu a mphindi imodzi; Jasmine zovuta; Kuchita masewera olimbitsa thupi: kupotoza.
Ntchito yachiwiri sabata (zovuta):	kuthamanga mosavuta - 1 km; chingwe cholumpha - magulu anayi a mphindi imodzi; maofesi North-South ndi Triple 9; Kankhani-kuchokera ku benchi kwa ma triceps - 3 set for the maximum number of repets; Kankhani zolumikizira pakhoma pakhoma - 2 set for the maximum number of repets; thabwa - magawo atatu a masekondi 30-45.
Ntchito yachitatu sabata (yosavuta):	kuthamanga mosavuta - 1 km; kuthamanga kwa shuttle - magulu asanu a zigawo zinayi za 10 mita; Jasmine zovuta; kukoka pa bala yopingasa - maseti 5 azambiri zobwereza.

Chidule cha Mpikisano wa CrossFit wa Ana

Mpikisano wotchuka kwambiri wopingasa ana ndi Race of Heroes. Ana ”, yolembedwa kwa achinyamata othamanga azaka zapakati pa 7 mpaka 14. Pulogalamu yake yokakamizidwa imaphatikizapo kuthamanga, kukwera chingwe, kuthana ndi khoma lolunjika, kutsanzira waya waminga ndi zopinga zina zambiri zomwe ana amafunitsitsa kuthana nazo. Ochita nawo mpikisano agawika m'magulu awiri: junior (wazaka 7-11) ndi wamkulu (wazaka 12-14). Gulu la anthu 10 limachita nawo mpikisano. Gulu la ana lirilonse limatsagana ndi wophunzitsa wamkulu wamkulu.

Mu Seputembara 2015, GERAKLION CrossFit Club, limodzi ndi projekiti ya Reebok Training ku Moscow Parks, idachititsanso mpikisano wopitilira ana ndi achinyamata koyamba. Magawo otsatirawa adayimiridwa: mulingo woyambirira ndi mulingo wokonzekera (wazaka 14-15 ndi 16-17 wazaka).

Makalabu ambiri a CrossFit padziko lonse lapansi apanganso lamulo loti mipikisano ya ana iziyenda mofanana ndi akulu. Tiyenera kunena kuti ana nawonso samakhala othamanga otchovera juga ndipo amayesetsa mwachidwi kupambana ngati anzawo akuluakulu omwe amachita nawo masewera olimbana nawo.