Kodi CrossFit ndi chiyani?

Mpaka zaka 20 zapitazo, othamanga samadziwa chilichonse chokhudza crossfit - mtundu wamtundu wanji komanso komwe umagwiritsidwa ntchito. Mu 2000, a Greg Glassman ndi a Lauren Jenai anali ndi lingaliro loti apange kampani yolimbitsa thupi ya CrossFit Inc., yomwe idakhazikitsidwa pamasewera atsopano. Nanga CrossFit ndi chiyani lero?

Tanthauzo, kumasulira ndi mitundu ya maphunziro

CrossFit ndi machitidwe ophunzitsira mwamphamvu kwambiri, yomwe idakhazikitsidwa potengera zinthu zina monga kunyamula, masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kukweza kettlebell, masewera olimbitsa thupi olimba ndi masewera ena.

Crossfit ndimasewera ampikisano okhala ndi masewera omwe amachitika padziko lonse lapansi, kuphatikiza ku Russia. Kuphatikiza apo, CrossFit ndi dzina (brand) lolembetsedwa ku United States ndi Greg Glassman mu 2000.

Kutanthauzira kuchokera ku Chingerezi

Ndi othamanga ochepa chabe omwe amadziwa momwe mtanda umasulidwira:

• Cross - mtanda / mphamvu kapena mtanda.
• Kukwanira - kulimbitsa thupi.

Ndiye kuti, "kulimbitsa thupi" - mwa kuyankhula kwina, kulimba kwambiri kapena, malinga ndi mtundu wina, "kuwoloka kolimba" - ndiye kuti, yatenga zonse kuchokera kulimbitsa thupi. Nayi kumasulira kwenikweni kwa mawu oti crossfit omwe timapeza.

Mitundu yamaphunziro

Masiku ano, monga masewera olimbitsa thupi, pali mitundu yosiyanasiyana ya crossfit, kutengera cholinga: imagwiritsidwa ntchito polimbana ndi chitetezo, mabungwe azamalamulo, m'madipatimenti ozimitsa moto, ngati maphunziro achitetezo, monga maphunziro am'magulu amasewera. Palinso zosankha zapadera ndi mapulogalamu ofatsa kwa okalamba, amayi apakati ndi ana.

Chifukwa chiyani crossfit ikufunika, momwe ingapangitsire kuthekera kwamunthu - tidzakambirana izi.

Kodi CrossFit ndi chiyani?

CrossFit makamaka cholinga chake ndi kuwonjezera mphamvu ndi kupirira kwa thupi. CrossFit Inc., wodziwika pamasewerawa, amatanthauzira kuti kusinthasintha kosiyanasiyana kwa magwiridwe antchito komwe kumachitika mwamphamvu nthawi zosiyanasiyana... Awa ndi masewera olimbitsa thupi, okhala ndi mphindi 15 mpaka 60, zomwe nthawi zambiri zimaphatikizapo zolimbitsa thupi zingapo nthawi imodzi kuti agwirizane ndi magulu osiyanasiyana. Izi ndi zomwe CrossFit imatanthauza pakulimbitsa thupi - ndiko kudzipangitsa kuchita zinthu mosiyanasiyana ndi kulimbitsa thupi.

Tilankhula mwatsatanetsatane zamaphunziro a crossfit ndi zomwe zimaphatikizira. Maziko ake amaphatikizira magawo angapo oyambira - masewera olimbitsa thupi, masewera olimbitsa thupi komanso mayendedwe okhala ndi zolemera zaulere.

Nanga CrossFit ndi chiyani? Zachidziwikire, monga malo aliwonse olimbitsa thupi, imagwira ntchito yomanga thupi lathu, koma mosiyana ndi ena onse, imadziyikira cholinga chokhazikitsa othamanga oyenera - anthu okonzeka mthupi kwambiri padziko lapansi. Ndicho chifukwa chake njira ya crossfit imagwiritsidwanso ntchito pamasewera olimbana nawo, pophunzitsa magulu apadera amagetsi, ozimitsa moto ndi madera ena akatswiri komwe kulimbitsa thupi kuli patsogolo.

CrossFit ndiyabwino kwa iwo omwe akufuna kuonda ndi kutulutsa minofu yawo, omwe akufuna kupititsa patsogolo magwiridwe antchito, kulimbitsa thupi ndi kupirira kwamphamvu... Ngati cholinga chanu ndi minofu yokha, ndibwino kuti musankhe masewera olimbitsa thupi. Mu CrossFit, ichi sicholinga choyamba; ndikumaphunzitsidwa pafupipafupi komanso kudya zakudya zopatsa thanzi, pang'onopang'ono, mutha kunenepa, koma izi zidzakhala zochepa poyerekeza ndi zomanga thupi.

Ubwino ndi kuipa kochita CrossFit

Monga masewera ena aliwonse, CrossFit ili ndi zabwino komanso zovuta.

Ubwino

CrossFit ili ndi zabwino zambiri - tidayesera kuzipanga ndi magwiridwe antchito kuti zimveke bwino:

Kuphatikiza apo, zabwino zosatsimikizika za CrossFit ndi monga:

• Zochita zosiyanasiyana sizidzakulepheretsani kuntchito kwanu.
• Makalasi am'magulu nthawi zonse amakhala olimbikitsa komanso alibe mpikisano pang'ono, zomwe zimawonjezera chisangalalo ndikukhumba kuchita zochulukirapo.
• Mudzakhala msirikali wamba wamba. Mutha kuthamanga 1 km, kusuntha zolemera, kudzikweza nokha ndikuyendetsa kilomita ina popanda zovuta zambiri. Apa mutha kupeza mayesero ena ovuta pamoyo watsiku ndi tsiku: phala mapepala, kuthamangira kumunda, kukumba mbatata, tengani matumba angapo kunyumba ndikuti, ngati chikepe chazimitsidwa, pitani ku 9th floor.

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Zovuta

Koma mumtsuko uliwonse wa maswiti mumakhala supuni ya zinthu zoyipa. CrossFit ili ndi zovuta, ndipo izi ndi zoona:

• Kupsinjika kwakukulu pamachitidwe amtima. Amakhulupirira kuti CrossFit imavulaza mtima. Ngati simutsatira maphunziro anu ndi kuchira mosamala, mavuto sangakudikireni.
• Monga masewera aliwonse ophatikiza zolemera zaulere, CrossFit ndiyopweteka. Chifukwa champhamvu kwambiri, mwina ndizowopsa kuposa mitundu ina yofananira yolimbitsa thupi. Ndikofunikira kutsatira njirayi mosamala, osalemba mbiri zosafunikira komanso kusanyalanyaza zochitikazo.
• Pali mphindi yosasangalatsa ya maximalists. Kusinthasintha kwa CrossFit kuli ndi zovuta zake - nthawi zonse mumakhala ocheperako kuposa wonyamula, kukoka pang'ono kuposa wochita masewera olimbitsa thupi, ndikuyenda pang'onopang'ono kuposa othamanga. Munjira iliyonse yamaphunziro, mudzakhala ovuta pakati.

Ngati mukukayikirabe ngati CrossFit ndiyabwino paumoyo wanu, tikupangira kuti muwerenge nkhani yathu pamutuwu.

Njira yophunzitsira ya Crossfit ndi regimen

Chotsatira, tikufotokozerani za njira ndi njira zophunzitsira, kukhala mwatsatanetsatane pazinthu zitatu zazikuluzikulu zamasewerawa: masewera olimbitsa thupi, masewera olimbitsa thupi komanso kunyamula zitsulo. Kodi iliyonse ya iwo ndi yotani?

Cardio (othamangitsa)

Zochita zolimbitsa thupi zomwe ndi gawo la maphunziro a CrossFit amatchedwanso Metabolic Conditioning. Mwa kukula ndi chithandizo chawo, wothamanga amakulitsa luso logwira ntchito pamphamvu yotsika kwanthawi yayitali.

Zochita za CrossFit Cardio zimathandizira kuphunzitsa minofu ya mtima komanso kupirira kwathunthu. Amatsagana ndi kuwonjezeka kwa kugunda kwa mtima, komanso kuwonjezeka kwa kugunda kwa mtima ndikuwongolera magazi m'thupi. Izi zikuphatikizapo kuthamanga, kusambira, kupalasa njinga, kupalasa njinga, ndi zina zambiri.

Chifukwa cha pulogalamu yomangidwa bwino ya cardio, zotsatirazi zimachitika:

• Kuwotcha kwambiri mafuta ndipo, chifukwa chake, kuonda. Zachidziwikire, atapatsidwa zakudya zoyenera. Ichi ndi chimodzi mwazifukwa zazikulu zomwe CrossFit workouts ndi yotchuka kwambiri ndi iwo omwe akufuna kuchepa thupi.
• Kuwonjezeka kwakanthawi kwakukula kwamapapu kuti athe kupeza mosavuta ndikukonzekera mpweya.
• Kulimbitsa minofu ya mtima, chifukwa chomwe magazi amayendera bwino, popeza mtima wophunzitsidwa samakumana ndi zovuta pakunyamula magazi kudzera mumitsuko.
• Kuphatikiza kwa cardio ndi zochitika zina zakuthupi kumatha kuchepetsa chiopsezo cha matenda amtima ndi zilonda, matenda ashuga, komanso kukhazikika kwa magazi.
• Kagayidwe kabwino: kagayidwe kake kamafulumira ndipo mumamva bwino.

Olimbitsa thupi (zolimbitsa thupi)

Njira iliyonse yophunzitsira yophatikizira imakhala ndi masewera olimbitsa thupi omwe amakulolani kukulitsa:

• kusinthasintha;
• mgwirizano;
• kufanana;
• kulondola;
• zolandirira zimayendera minofu ndi mafupa.

Njira yayikulu yophunzitsira CrossFit mu seti ya masewera olimbitsa thupi imaphatikizapo kugwira ntchito pazida zotsatirazi:

1. Kukwera chingwe, kulimbitsa minofu yamikono ndikukhudza chitukuko cha kusinthasintha ndi kulimba.
2. Zokoka pamphetezo, zimakhudza chitukuko cha thupi lakumtunda - kumbuyo, lamba wamapewa.
3. Kukoka pa bala.
4. Chitani masewera olimbitsa thupi "ngodya" - pazitsulo zosagwirizana, mphete kapena bala yopingasa, zomwe sizimangokhala zolimbitsa thupi zokha, komanso m'mimba.
5. Gwiritsani ntchito mipiringidzo yosagwirizana - ma push-ups.
6. Mitundu yosiyanasiyana yakukankhira pansi.
7. Magulu - kulemera kwa thupi, kulumpha panja, mwendo umodzi.
8. Maunitsi.
9. Burpee ndi kuphatikiza kwakukankha ndi kudumpha komwe kumakhudza magulu ambiri am'mimba.

Ndiye kuti, masewera olimbitsa thupi omwe othamanga amakhudzidwa nawo.

Kulemera (Kuchita Thupi Labwino)

Ngati mudangomvapo kena kake za CrossFit pafupifupi kale, ndiye kuti mwina simukudziwa zakukweza weight. Kulemera kwazitsulo ndikochita zolimbitsa thupi ndi zolemera zaulere, ndiye kuti, kunyamula kapena kuponyera magetsi, njira yophunzitsira yomwe idakhazikitsidwa ndi ma jerks ndi ma jerks okhala ndi zolemera - barbell, kettlebells ndi zida zina zofananira.

Ngati timalankhula zakukweza weight mu CrossFit, ziyenera kudziwika nthawi yomweyo kuti iyi ndi imodzi mwamaphunziro ovuta kwambiri komanso opweteka. Pamafunika luso ndi pulogalamu yokonzedwa bwino. Kwa oyamba kumene, kupezeka kwa wophunzitsa ndikofunikira.

Kupanda kutero, machitidwewa amakulolani kusintha magawo awa:

• mphamvu kupirira;
• Kukula kwa kuchuluka kwa minofu ndi kukana kwawo kuwonjezeka kwa mphamvu (chinthu champhamvu);
• kuchepetsa ndende;
• kukhazikika;
• kulinganiza.

Ndondomeko ya masewera olimbitsa thupi

Ngakhale wothamanga atamvetsetsa bwino mfundo za CrossFit komanso momwe zimasiyanirana ndi kulimbitsa thupi, ndikofunikira kwambiri koyamba kugwiritsa ntchito mapulogalamu omwe alipo kale kapena kudzipangira okha ndi mphunzitsi waluso. Kuchita izi wekha, osamvetsetsa kuthekera kwa thupi lanu, kumadzala ndi kuvulala komanso kuwonongeka kwaumoyo wathanzi.

Cholakwitsa chodziwika bwino cha othamanga ambiri omwe amaganiza za CrossFit ndikuti iyi ndi njira yophunzitsira yopanda malire, monga kuthamanga kwa mphindi 5, kenako kuthamanga pazitsulo zosagwirizana kwa mphindi 10 kenako ndikugwedeza kettlebell, ndipo njira 20, zimabweretsa mavuto monga:

• Chigwa cha m'mphepete mwa nyanja ndikumasinthasintha kwa thupi kuti likhale ndi zochitika zolimbitsa thupi, zomwe zimapangitsa kukula kwa minofu ndi zizindikiritso zina zathupi. Podziwa kuti CrossFit ndi yotani, othamanga amasinthasintha katundu, komanso amawonjezera pang'onopang'ono, potero amapewa chizindikirochi.
• Kuvulala ndi komwe othamanga osaphunzitsidwa nthawi zambiri amapeza. Nthawi zambiri amalumikizidwa ndi kutopa komanso kusowa kolumikizana chifukwa cha kusaphunzira ndi masewera olimbitsa thupi ndi ma cardio posinthira kunenepa, komanso kunyalanyaza mwachangu kwa othamanga omwe akufuna kukhala nawo kwakanthawi. Kuphatikiza apo, kuvulala kumachitika chifukwa cha zida zosasangalatsa.
• Kupitilira muyeso ndichinthu chodziwika bwino kwa iwo omwe sazindikira kuti njira yopingasa iyenera kutsagana ndi maphunziro osadodometsedwa, komanso kupumula koyenera komanso kugona mokwanira. Kuti mupewe izi, muyenera kutenga nthawi yopumula pakati pama seti, limodzi ndi masewera olimbitsa thupi amphindi zisanu, komanso kukonzekera masiku opumira m'makalasi.

Popeza mwasankha kuchita nawo CrossFit, muyenera kukhala okonzeka kutsatira mosamalitsa dongosolo la maphunziro: kuwunika kuchuluka kwa kugunda kwa mtima, kuchita masewera olimbitsa thupi molondola kwambiri, osayiwala za njirayi ndipo onetsetsani kuti mupatse thupi lanu nthawi yokwanira yopuma ndi kuchira.

Kodi mumakonda nkhaniyo? Gawani izi pamawebusayiti ndi anzanu, komanso siyani mafunso anu ndi zokhumba zanu mu ndemanga! CrossFit aliyense!

Onerani kanemayo: Malawi Chitsutsumutso Choir from Masintha CCAP singing BWENZI LANGA (November 2024).