Kuvulala kwa CrossFit sizachilendo. Kupatula apo, maphunziro nthawi zonse amaphatikizapo kugwira ntchito zolemera zaulere ndipo amatanthauza kupsinjika kwakuthupi m'thupi lonse.
Lero tiwona zitsanzo za ovulala panthawi yophunzitsidwa ndi CrossFit, zomwe zimayambitsa, kukambirana za ziwerengero za asayansi pankhaniyi, komanso kupereka malangizo amomwe mungachepetsere kuvulala ku CrossFit.
Onse othamanga amadziwa bwino kuvulala kwa 3 komwe kumachitika ku CrossFit:
- Kuvulala kwammbuyo;
- Kuvulala kwamapewa;
- Kuvulala palimodzi (mawondo, zigongono, zingwe).
Zachidziwikire, mutha kuwononga gawo lina lililonse la thupi - mwachitsanzo, zimapweteka kugunda chala chanu chaching'ono kapena china choyipa, koma tikambirana za 3 ofala kwambiri.
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Zitsanzo za Ovulala a CrossFit
Kuvulala konse kotchulidwa pamwambapa sikusangalatsa kwenikweni - iliyonse mwanjira yake. Ndipo mutha kuwapeza aliyense munjira yake. Momwemo komanso momwe tithandizire crossfit tidziwa bwino.
Kuvulala kwammbuyo
Tisakhale owona mtima, kuvulala msana ndi koopsa kwambiri ku CrossFit. M'malo mwake, alipo ambiri, kuyambira hernias mpaka kusamuka ndi mavuto ena. Kodi mungavulaze msana wanu pa CrossFit? M'munsimu muli mndandanda wa zochitika zoopsa kwambiri kumbuyo.
- Barbell kulanda;
- Kuphedwa;
- Kankhani ka Barbell;
- Squat (mosiyanasiyana).
Pazifukwa zamakhalidwe, sitidzawonetsa zitsanzo zenizeni zavulala pavidiyo - kuziyang'ana ngakhale ndi psyche yokhazikika sikophweka.
© Teeradej - stock.adobe.com. Hernia wosinthasintha
Kuvulala kwamapewa
Kuvulala kwamapewa kumadziwika ndikuti ndiopweteka komanso kwanthawi yayitali. Cholakwika chachikulu cha othamanga a novice omwe adavulala paphewa ndikuti, atachira, atalandira mpumulo womwe amayembekezera kwa nthawi yayitali, amathamangira kunkhondo ndikutsatiridwa ndi winanso wosapweteka kwambiri.
Kuvulala kwamapewa ku CrossFit kuyenera kuthandizidwa mosamala kwambiri. Ndipo ngakhale mutamuchiritsa, muyenera kuyamba maphunziro aphewa mosamala komanso pang'onopang'ono.
Zochita zoopsa kwambiri:
- Bench atolankhani;
- Kuberekera mabelu oyenda mmbali mozungulira kapena kugona chagada;
- Kuphatikizana kofananira kuchokera pa benchi (mapazi pa benchi ina);
- Kulakalaka pachifuwa.
© vishalgokulwale - stock.adobe.com. Chovota cha Rotator
Kuvulala pamodzi
Ndipo chachitatu pamndandanda, koma osachepera, ndizovulala palimodzi. Mtsogoleri wosasangalatsa yemwe ndi kuvulala kwa bondo. Palibe zochitika zolimbitsa thupi zomwe zimakhudza kwambiri kuvulala. Muyenera kumvetsetsa kuti pafupifupi muzochita zonse, zolumikizira chimodzi kapena zonse zomwe zimaperekedwa nthawi imodzi zimakhudzidwa.
© joshya - stock.adobe.com. Meniscus akugwetsa
Zomwe zimayambitsa kuvulala komanso zolakwika za othamanga
Chotsatira, tiyeni tiwone zomwe zimayambitsa kuvulala panthawi yophunzitsidwa ndi CrossFit ndi zolakwika zina za 4.
Zimayambitsa kuvulala
Palibe zifukwa zambiri, chifukwa chake mutha kuvulala, pamaphunziro a CrossFit ambiri.
- Njira yolakwika. Mliri wa othamanga onse oyamba kumene. Khalani omasuka kukhala ndi mphunzitsi kuti akupatseni upangiri wolimbitsa thupi ndikuwone ngati mukuchita bwino. Palibe mphunzitsi - funsani wothamanga waluso pafupi. Kodi muli nokha? Lembani zowawa zanu ndikudziwona nokha kuchokera panja.
- Kuthamangitsa zolemba kapena oyandikana nawo papulatifomu. Muyenera kuchita ndi kulemera komwe 1) mumachita popanda tsankho ku njira 2) kuchita, kukumana ndi katundu wokwanira kuti mutopetse zolimbitsa thupi.
- Kutaya chidwi kapena kunyalanyaza. Ndipo uwu ndiye mliri wa anyamata odziwa zambiri - atachita zolimbitsa thupi nthawi zana, zimawoneka kwa ambiri kuti adzachita maloto ndi maso awo atatsekedwa, ndipo kupumula panthawi yosafunikira kumatha kukhala ndi zovuta ngakhale pazipolopolo zosavuta kwambiri (mwachitsanzo, milandu yambiri yowononga kudumpha kwa banal box - zikuwoneka kuti iyi si barbell 200kg pamwamba pamutu panu).
- Zida. Ndi ma sneaker oyipa - ma sneaker ambiri sanapangidwe kuti azichita masewera olimbitsa thupi ndipo ndizosatheka kuti muzitha kuchita izi. Kusasowa kujambula (nthawi zomwe zingakhale zothandiza). Kusowa kwa zida zogwiritsira ntchito komanso zinthu zina zomwe zingakonzekere ngati mungadziwe kuti pali chiopsezo chodzivulaza nokha, ndi zina zotero.
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Chitsanzo chabwino cha kuvulala kwammbuyo pakufa:
Zolakwa 4 zodziwika bwino zowopsa
| 1. Kutenthedwa | Wothamangayo sanatenthe nthawi yotentha komanso sanatambasule malumikizowo |
| 2. Zovulala zomwe zidalipo kale kapena zomwe zidachitika kale | Osakweza minofu ndi mafupa omwe adwala kale kapena apezeka posachedwa - izi zitha kukulitsa vutoli. |
| 3. Kusintha kwa zolemera zolemera popanda kukonzekera | Mwachitsanzo, malinga ndi pulogalamuyi, mumakhala ndi zolemera zolemera 100 kg. Ndipo poyandikira koyamba, mumavala 80kg, ndipo yachiwiri, mumavala 100kg nthawi imodzi ndikumva kuti minofu yanu yatopa mopitirira muyeso. Poterepa, muyenera kumvetsetsa kuti muyenera kuyandikira kulemera kwake pang'ono pang'ono, kuti musinthe bwino minofu. |
| 4. Muyenera kuwerengera mphamvu zanu | Ngati mukuvutika kuti muchepetse X, ndipo mukadali ndi njira zingapo, ndiye kuti simusowa kuti mumamatire pazowonjezera zina kusiya maluso. Vutoli limakhudza kwambiri amuna. |
Palinso bonasi pavidiyo - zolakwika 5 😉
Ziwerengero Zakuwonongeka kwa CrossFit
Chikhalidwe komanso kuchuluka kwa ovulala panthawi yophunzitsidwa pamtanda. (gwero: 2013 US National Library of Medicine National Institutes of Health Study; chidwi pa ulalo woyambirira mchingerezi).
CrossFit ndi kayendedwe kosiyanasiyana, kolimba, kogwira ntchito kothandiza kukonza magwiridwe antchito amunthu. Njirayi yatchuka padziko lonse lapansi kuyambira pomwe idayamba zaka khumi ndi ziwiri zapitazo. Pakhala pali zodzudzulidwa zambiri pazomwe zingachitike kuvulala komwe kumachitika chifukwa chophunzitsidwa pamtanda, kuphatikiza rhabdomyolysis ndi kuvulala kwamisempha. Komabe, mpaka pano palibe umboni wokhutiritsa wopezeka m'mabukuwa.
Cholinga cha kafukufukuyu chinali kudziwa zovulala ndi mbiri ya othamanga omwe amapezeka pamasukulu omwe anakonzekera. Funso lofunsidwa pa intaneti lidagawidwa kuma forum angapo apadziko lonse lapansi kuti athe kupeza zowerengera.
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Zotsatira zakufufuza
Zomwe zasonkhanitsidwa zimaphatikizapo kuchuluka kwa anthu, ma curricula, mbiri ndi mitundu yovulala.
- Mayankho onse a 132 adasonkhanitsidwa kuchokera ku 97 (73.5%) omwe adavulala pa maphunziro a CrossFit.
- Zilonda zonse za 186, ndi 9 (7.0%) zomwe zimafuna kuchitidwa opaleshoni.
- Mulingo wovulala unali 3.1 pa maola 1000 ophunzitsira omwe amawerengedwa. Izi zikutanthawuza kuti wothamanga wamba amakhala akuvulala kamodzi pa maola 333 a maphunziro.
Palibe milandu ya rhabdomyolysis yomwe idanenedwa. (ngakhale, mwachitsanzo, mu Wikipedia yomweyo izi zikuwonetsedwa bwino)
Ziwerengero zovulala pamaphunziro a crossfit ndizofanana ndi zomwe zafotokozedwa m'mabuku amasewera monga:
- Kunyamula zitsulo za Olimpiki;
- Kukweza Mphamvu;
- Olimbitsa thupi;
- Pansipa pali masewera olumikizana monga rugby ndi rugby ligi.
Zovulala pamapewa ndi msana zimakhalapo, koma palibe milandu ya rhabdomyolysis yomwe imalembedwa.
Kenako jambulani zolingalira zanu. Ngati mwakonda nkhaniyi, mugawane ndi anzanu m'malo ochezera a pa Intaneti. Kodi muli ndi mafunso kapena ndemanga? Takulandilani!
