Kodi mungayambire bwanji ndi CrossFit?

Crossfit ndimachitidwe achichepere pamasewera, ndipo othamanga ambiri ayamba maphunziro awo pogwiritsa ntchito njirayi. Chaka ndi chaka zimakhala zotchuka kwambiri ndipo zimakopa othamanga achichepere komanso osadziwa zambiri. Ndizovuta kuzindikira nthawi yomweyo, kodi woyambira angayambe bwanji kuchita CrossFit? Koyambira: masewera olimbitsa thupi omwe mungapiteko, ngati mungafunikire mphunzitsi nthawi yophunzitsidwa, ngati mukufuna masewera olimbitsa thupi, ndi zina zambiri. Tinayesetsa kusonkhanitsa mafunso onse omwe amafunsidwa kwambiri, ndikukonzekereraninso chitsogozo kwa oyamba kumene - magawo oyamba a CrossFit.

Choyamba, muyenera kudziwa kuti mulingo wotani wamasewera ndi zolinga ziti zomwe mungadzipangire. Kupatula apo, oyamba kumene ndi osiyana: wina adalowa kale pamasewera ndipo ali ndi mawonekedwe abwinobwino, pomwe kwa wina chisankho chofuna kuchita nawo masewerawa chimangochitika zokha, ndipo munthuyo alibe maphunziro. Nthawi zambiri, kuwoloka kwa oyamba kumene ndichinthu chodabwitsa komanso chowopsa, ndipo pakalibe chidziwitso m'gawo lazidziwitso zaku Russia, sizikudziwika bwino momwe mungayambire kuchita crossfit.

Zolinga zaphunziro

Choyamba, muyenera kusankha nokha - chifukwa chiyani mukufunikira masewerawa, ndi zolinga ziti zomwe mumadzipangira? Misonkhano, onse omwe adabwera ku CrossFit atha kugawidwa m'magulu angapo. Tiyeni tikambirane za iwo ndikupeza zabwino ndi zoyipa zosankha CrossFit ya aliyense.

Monga njira yochepetsera thupi

Okhazikika kumeneku amabwera ku CrossFit kuyambira pomwepo kuti achepetse kunenepa. Kodi awa ndi malo oyenera otere? Mwambiri, inde, CrossFit ndimaphunziro apamwamba kwambiri okhala ndi mphamvu ndi ntchito ya aerobic. Mukamaphunzira, mudzakhala ndi mafuta okwanira okwanira (mpaka 1000 kcal pagawo lililonse, kutengera pulogalamu ya wothamanga ndi pulogalamu yophunzitsira), yomwe, limodzi ndi kuchepa kwa kalori tsiku ndi tsiku, kungayambitse kuwotcha mafuta bwino.

Kutsitsa kwamphamvu kumayimba minofu. Komabe, simuyenera kuganiza kuti mudzatha kupeza minofu ndikuchepetsa nthawi yomweyo, izi ndizosatheka.

Monga njira yampando wogwedeza komanso malo oti mucheze

Oyamba kumene, anyamata ndi atsikana, amachokera kumalo awo olimbitsa thupi kupita ku mabokosi a CrossFit pazifukwa. CrossFit makamaka ndimagulu ochita masewera olimbitsa thupi omwe amachitika mwamphamvu kwambiri. Kuphatikiza apo, kulimbitsa thupi kulikonse, maofesi amasintha ndikusinthasintha - simudzayendanso chimodzimodzi nthawi ndi nthawi.

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Monga njira yopopera

Ngati cholinga chanu ndikungopeza minofu, ndibwino kuti musankhe maphunziro azolimbitsa thupi, kotero kuti magwiridwe antchitowo azikhala apamwamba kwambiri. Crossfitters azikhala otsika nthawi zonse pochita masewera othamanga omwe amangoyang'ana kwambiri - omanga thupi mwamphamvu, opangira zida zamagetsi ndi olimbitsira mphamvu mwamphamvu.

Ngati cholinga chanu ndikutulutsa minofu, magwiridwe antchito, ndi kupirira kwamphamvu, pitani ku CrossFit. Yang'anani pazithunzi za othamanga opitilira muyeso - ngati akukutsatirani, inde, izi ndi zanu. Komabe, kumbukirani kuti othamanga ambiri apamwamba akutengera zamankhwala zamasewera ndipo akhala akuchita maphunziro kwa zaka zambiri.

Ndikofunika kuwonjezera kuti CrossFit imagwiritsidwa ntchito ngati chida chophunzitsira achitetezo - magulu apadera, mwachitsanzo, komanso omenyera nkhondo ochokera ku MMA ndi mitundu ina yamasewera. CrossFit ndi njira yabwino yopititsira patsogolo kupirira, kusinthasintha, kulumikizana komanso mphamvu.

Kuphunzira ndi mphunzitsi kapena ayi?

Momwe mungayambire kupanga CrossFit - kapena wopanda mphunzitsi? Zachidziwikire, mutha kuphunzira kwathunthu chilichonse - makamaka popeza pano pali zambiri pazambiri pa intaneti. Ambiri aiwo, mwatsoka, ali mchingerezi. Koma mu Chirasha:

Chiphunzitsochi ndichabwino. Koma kodi ndikwanira? Kodi mphunzitsi angakuthandizeni bwanji kumayambiriro kwa gawo lanu la CrossFit?

• Awonetsa bwino njira yochitira masewera olimbitsa thupi, akuwonetsa zolakwika zazikulu ndipo, koposa zonse, onetsetsani kuti mumachita zolimbitsa thupi molondola.
• Wophunzitsayo akupatsirani chimodzimodzi katundu yemwe akukwanirani. Ambiri amathamangira kuchoka kwina kupita kwina - wina amavala zolemera zosavomerezeka ndikuvulala, wina, m'malo mwake, amatenga zochepa kwambiri ndipo samapeza zotsatira.
• Akupatsani upangiri waumwini wokhudzana ndi zakudya komanso kuchira pambuyo pa zolimbitsa thupi. Ngakhale mutakhala ndi maphunziro pagulu, zimachitika kawirikawiri mphunzitsi wabwinobwino sangapereke upangiri wake mwachindunji.

Kodi newbie ayenera kuchita CrossFit ndi wophunzitsa kapena ayi? Kwa ife, yankho losatsutsika ndi inde, wowalangiza amafunikiradi pakuphunzitsidwa koyambirira. Koma nthawi yomweyo, sikungakhale kopepuka kuti muyambe kuphunzira nkhaniyi m'magulu omwe ali pamwambapa.

Kanema wazomwe zikuyembekezera woyamba ku CrossFit:

Malangizo kwa oyamba kumene

Chotsatira, tikupatsirani malangizo pazomwe mungachite mu CrossFit - zomwe muyenera kudziwa musanayambe maphunziro ndi zomwe muyenera kukonzekera. Choyamba ndi chofunikira kwambiri ndikusankha maphunziro ndi mphunzitsi, tidalemba mwatsatanetsatane pamwambapa.

Kuchita masewera olimbitsa thupi

Musawope thanzi lanu lakuthupi, komanso, musaganize kuti zaka zanu zingapo pampando wogwedeza zingakupatseni mwayi. Angokupatsani kuti mugwire ntchito zolemera zazikulu. Koma popanga crossfit, ndizovuta kwa oyamba kumene, ndipo ngati zovuta zinali zolimba, aliyense azilowa mchipinda momwemo.

Zaumoyo

Popeza CrossFit, choyamba, ndi maphunziro apamwamba ndipo, kuwonjezera apo, ndizowopsa m'malo, onetsetsani kuti mukudziwitsa wophunzitsayo za matenda anu onse. Kupatula apo, pali zotsutsana zingapo za CrossFit chifukwa chodwala, komanso nthawi zina (mwachitsanzo, maondo anu kapena kupweteka kwa msana), mphunzitsiyo adzakusankhirani ntchito zina, m'malo mwazovuta zapano.

Kuphatikiza apo, gawo lofunikira kwambiri la CrossFit ndikutentha - muyenera kuchita nthawi zonse, mosasamala mtundu wa WOD (zovuta za tsikulo) ndi momwe mumamverera.

Zida

Mwambiri, sikofunikira kuti oyamba kumene azisungira mwadongosolo pamiyendo yamaondo, nsapato zapadera za nano 2.0, mawonekedwe opanikizika, malamba, magolovesi, ndi zina zambiri. Zinthu zonsezi ndizofunikira kwa othamanga omwe adziwa kale omwe amawona bwino kusiyanasiyana kwakufunika kapena kusachita nawo zida zina.

Chofunika kwambiri:

• Nsapato zabwino zokhala ndi zidendene zosalala, zolimba. Muyenera kugwira ntchito ndi zolemera ndikusunga thupi lanu moyenera. Ngati mumachita masewera olimbitsa thupi nsapato zosasangalatsa, ndiye kuti mumakhala pachiwopsezo chongophunzira momwe mungachitire moyenera - simungapambane. Koma koposa zonse, mumakhala pachiwopsezo chovulala.
• Zovala zabwino. Makabudula otambalala bwino ndi T-shirt yomwe ili pokwanira kuti musamayende bwino. Koma zolimba mokwanira kuti m'mbali musagwedezeke kapena kumamatira ku chilichonse.

China chilichonse chomwe mungafune pochita izi. Zomangira - ngati mwadzidzidzi mumamva kuti mikono yanu ili ndi nkhawa yayikulu ndipo imavulala nthawi zonse, oyendetsa mawondo akakhala ndi zowawa kapena zovuta m'mabondo (koposa zonse, monga adanenera dokotala). Oyendetsa ng'ombe - ophunzitsira zingwe. Ndi zina zotero. Osadandaula nazo.

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Chakudya chopatsa thanzi komanso kuchira

Malamulo ndi malangizo ochepa osavuta panjira ya chakudya cha crossfit ndikuchira kwa oyamba kumene:

• Musadye musanachite masewera olimbitsa thupi. Zabwino kwambiri m'maola awiri okha. M'tsogolomu, yang'anani za matenda anu - ngati mukumva kulemera chifukwa cha chakudya mukamaphunzira, idyani koposa 2 maola. Kapenanso, mukumva kuti mulibe mphamvu komanso mulibe mphamvu, tengani zolemba zanga pafupi kwambiri ndi nthawi yakalasi ndikuyang'ana pa chakudya chambiri.
• Ngati mukufuna kukwaniritsa zolinga zanu, kuyang'anitsitsa zakudya zanu ndi gawo lofunikira kwambiri pa chikhalidwe cha CrossFit. Kupita patsogolo bwino kumafunikira zotsalira zazing'ono zamafuta a tsiku ndi tsiku, kuchuluka kokwanira kwa mapuloteni ndi chakudya chambiri. Pochepetsa thupi, ndikofunikira kwambiri kukhala ndi vuto la kalori.
• Pumulani pang'ono. Mukangoyamba kumene paulendo wanu wa CrossFit, ganizirani pafupipafupi maphunziro anu. Dzisungireni pang'onopang'ono. Mwachitsanzo, mutha kuyamba ndi kulimbitsa thupi kawiri sabata iliyonse. Pambuyo pa miyezi 1-2, sinthani kulimbitsa thupi katatu pamlungu. Ndipo pakatha miyezi isanu ndi umodzi, mukamva thupi lanu, mutha kuyandikira nkhaniyi. Koma palinso zovuta zina - musaiwale kuphunzitsa ndi kupezeka nawo pafupipafupi. Izi zimatchedwa boma, ndipo muyenera kuzichita.

Koyambira pati?

Ndiye ndingayambire pati newie mu CrossFit? Tiyeni tidutse mu dongosololi.

Mukasankha kuchita masewera olimbitsa thupi

Ngati mwasankha kuti mukufuna kuyesa CrossFit ndikuchita mwaluso, zomwe muyenera kuchita ndi izi:

1. Khazikitsani cholinga, ngati chikugwirizana ndi zomwe tafotokozazi, pitani pa 2.
2. Sankhani masewera olimbitsa thupi, mphunzitsi ndipo phunzirani pang'ono mfundo ndi malamulo a CrossFit (onani malingaliro athu pazomwe zili pagome pamwambapa).
3. Lowani masewera olimbitsa thupi ndipo musawaphonye kwa mwezi umodzi (makalasi 8) - ndiye kuti mutha kudziwa ngati izi ndi zabwino kwa inu kapena ayi.

Ngati simunakonzekere kugwiritsa ntchito ndalama zolimbitsa thupi (ku Moscow mtengo umayamba kuchokera ku ma ruble 5,000 pamwezi), ndiye kuti tikukulimbikitsani kuti muwerenge nkhaniyi pamagwiritsidwe aulere a crossfit, komwe timakambirana komwe mungapeze magulu aulere ndi ophunzitsa, zabwino zonse ndi zoyipa zamtunduwu wamakalasi.

Mukasankha kuchita nokha

Mwinanso pazifukwa zina, makalasi ochita masewera olimbitsa thupi oyenda bwino kapena m'magulu aulere siabwino kwa inu. Kenako zochitikazo ndi izi:

1. Mfundo yoyamba ndiyofanana. Tinakhazikitsa cholinga - bwanji tikufuna CrossFit.
2. Timaphunzira mosamala zambiri za CrossFit, monga: kodi timadwala, timakonzekera zida (ndi zida zamasewera ngati tikufuna kugwira ntchito kunyumba), sankhani pulogalamu yophunzirira ndikuphunzira njira zolimbitsa thupi zomwe tiyenera kuchita pulogalamuyi.

Tili ndi njira zingapo zokonzekera zovuta m'malo osiyanasiyana: pulogalamu yophunzitsira kunyumba ya abambo, pulogalamu yolembera kunyumba ya akazi, yoyambira kumene masewera olimbitsa thupi. Dongosolo lililonse limafotokozedwa mwatsatanetsatane milandu iliyonse + mawonekedwe amalo ophunzirira amalingaliridwa.

Tikukhulupirira kuti mwasangalala ndi izi. Gawani izi ndi anzanu m'malo ochezera a pa Intaneti. Ali ndi mafunso? Lembani mu ndemanga.

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