Posachedwa, kuwoloka kwa atsikana kunayamba kuwonjezeka pamunda wazidziwitso zamasewera. Yakwana nthawi yoti tifotokoze mutuwu ndikuzindikira: chomwe chimafunikira kwa akazi. Kodi ntchito yake ndi yotani ndipo chinsinsi chodziwika bwino chotchuka ndi chiyani?
Panjira yofanana pakati pa amuna ndi akazi, azimayi amatsimikizira kuti si amuna okhaokha ogonana omwe amatha kuchita masewera olimbitsa thupi, koma ndi zolengedwa zosalimba, zokongola. Atsikana ambiri adadumphira pamakina a cardio ndikupita kumalo othamanga kwambiri komanso ophulika. Zabwino kwambiri, koma kodi nsembe zoterezi ndizoyenera? Kodi maphunziro oterewa ndi owopsa paumoyo ndipo ndi zinthu ziti zomwe atsikana ayenera kudziwa asanayambe kuchita masewera olimbitsa thupi? Kapena mwina mungakonde madera odziwika bwino - kulimbitsa thupi, yoga, ma Pilates? Werengani za izi ndi zina zambiri.
Ubwino ndi kuipa kwa CrossFit kwa amayi
Tiyeni tiwunikire mwachidule zabwino ndi zoyipa zopanga CrossFit ya atsikana.
Mphamvu
- Zokhudza magulu onse a minofu. Maphunziro a CrossFit samakhudza tsiku lamiyendo, mikono, kapena matako. Mumagwira ntchito zonse mwakamodzi.
- Pulogalamu yophunzitsayi imatha kusinthidwa tsiku lililonse, chifukwa chake mwezi umodzi kapena iwiri simungamveke. M'maholo, makalasi nthawi zambiri amachitikira m'magulu, zomwe zimawonjezera chidwi pamaphunziro, ndipo mzimu wampikisano umawonekera.
- Kuchulukitsa kupirira kwa thupi ndi mphamvu. Simungasunthire zovala zazing'ono ndi chala chanu chaching'ono, koma pantchito zamasiku onse, mapulogalamu ophunzitsira a CrossFit adzakuthandizani (zidzakhala zosavuta kubweretsa chikwama cholemera kuchokera kumsika).
- Kuthamanga kwakanthawi, kusinthasintha kwa thupi lonse komanso kulumikizana kwa mayendedwe kumawongolera.
- Mukaphunzitsidwa mwakhama, mumatsimikizika kuti tsiku ndi tsiku mumatulutsa ma endorphin, zomwe zikutanthauza kuti muchepetse nkhawa pamoyo.
Mbali zofooka
Zoyipa, kapena china chomwe ophunzitsa a CrossFit nthawi zambiri samakhala chete:
- CrossFit ndimasewera pomwe njira yolondola yochitira masewera olimbitsa thupi ndiyofunika kwambiri, ndipo kusayitsatira kumawonjezera mwayi wovulala chifukwa chakukula kwakatundu. Poyamba, ndibwino kuti muphunzitse moyang'aniridwa ndi mphunzitsi waluso.
- Mtsikana wosaphunzitsidwa ayenera kusamala kwambiri. CrossFit imayika nkhawa kwambiri pamtima, popeza ntchito zonse zimachitika mwamphamvu kwambiri.
“Mukapempha mphunzitsi wa CrossFit, kuvulala ndi vuto lanu. Pachikhalidwe chomwe chimakupangitsani kuti muziyenda molimbika komanso mwachangu momwe zingathere, ndizovuta kukhala ozindikira. Muyenera kudzikakamiza mpaka kumapeto, koma mukafika pamalire ndikulipira, mumadzakhala chitsiru chomwe mwapita patali kwambiri. " (c) Jason Kessler.
Kodi masewerawa ndi ofunika kandulo? Ndikofunika ngati muli ndi cholinga ndipo ndinu okonzeka kumvera momwe mukumvera. Ndi njira yoyenera, CrossFit idzakhala njira yomwe mumakonda.
Ubwino ndi zovuta za CrossFit kwa atsikana
Pafupifupi masewera aliwonse ndiabwino kwa thanzi la atsikana - amalimbitsa thupi ndi mzimu. Kodi zili choncho ndi CrossFit? Malangizo awa ndi achichepere - kuyambira 2000 (apa mutha kuwerenga zambiri za zomwe CrossFit ili), ndipo osamvetsetsa. Pali ndemanga zambiri zotsutsana za iye paukonde.
Ndiye chomwe chili chapadera kwambiri pa CrossFit - tiyeni tiwone nkhaniyi ndikuwona maubwino ake ndi zomwe zitha kuvulaza thanzi la mtsikanayo.
Pindulani ndi thanzi
Ubwino wa atsikana m'makalasi ndiwowonekera:
- Maphunziro a Crossfit ndi njira yothandiza kwambiri yochepetsera mtsikana ndikubweretsa mawonekedwe ake momwe amafunira. Pambuyo pa masewera olimbitsa thupi, thupi lanu lipitiliza kuwotcha mafuta. Izi zikutanthauza kuti njira yochepetsera thupi imathamanga kuposa ya othamanga ambiri. Osayiwalanso zakuchepa kovomerezeka kwa kalori, apo ayi magwiridwe onse azikhala opanda ntchito.
- Maphunziro a mphamvu (kuphatikiza CrossFit) amathamangitsa kagayidwe kake. Zotsatira zake, mkhalidwe wanu wonse udzasintha: mudzagona bwino, kudya ndi njala, ndikumva bwino.
- CrossFit siyothandiza kwenikweni kwa atsikana polimbana ndi cellulite. Kuphatikiza kwa minofu ya toning ndikuwotcha mafuta owonjezera kukupangitsani kuti muiwale zavutoli.
- Chifukwa cha magawo afupipafupi, mwamphamvu kwambiri, mutha kumaliza magawo onse azinthu zazimayi zovuta.
- Muthana ndi thupi lanu - ndiye kuti simuchepetsa thupi, komanso mumapopa bwino minofu yamkati, yomwe ili yofunikira kwambiri paumoyo wa amayi.
- Mudzakhala osinthasintha ndikusintha mgwirizano wanu kudzera mu masewera olimbitsa thupi.
Tiyeni nthawi yomweyo tichotse nthano yanthawi yayitali yokhudza kupyola akazi pamtanda: "Atsikana onse ochita masewera othamangitsana amawapopa ndikuwoneka ngati amuna - izi zili choncho." Ndiroleni ine ndikutsutsana ndi lingaliro ili. Sitikangana pazokonda - ngakhale, mwa njira, anthu ambiri amakonda akatswiri othamanga a CrossFit, koma sizokhudza izo tsopano.
Kuti mukhale "wopopa", muyenera kugwira ntchito molimbika masana ndi usiku. Phunzitsani osachepera 4 pa sabata kwa zaka zingapo. Nthawi yomweyo, muziyang'anitsitsa zakudya, masewera olimbitsa thupi komanso kupumula. Ndipo pokhapokha, mwina, mutha kufikira mpikisano. Nthawi zina, funso ili silikukhudzani, ndikhulupirireni.
Mwambiri, mkangano uwu wagona mu ndege imodzi mwazifukwa zomwe osapitilira kumalo ochitira masewera olimbitsa thupi. Padzakhala zifukwa zonse - pezani mwayi wabwino kuti muyambe kugwira ntchito pa inu nokha ndipo mudzatenga nawo gawo, ndipo mafunso onse adzatha okha. Tilingalira mwatsatanetsatane za kupopera mu CrossFit kwa atsikana pansipa.
© gpointstudio - stock.adobe.com
Kuvulaza thanzi
Monga masewera ena aliwonse, CrossFit ilinso ndi mbali zoyipa:
- Ndi njira yosalamulirika yophunzitsira, CrossFit imayika kwambiri mtima wamitsempha.... Komabe mungatero! Kuchuluka kwa mtima wogwira ntchito pophunzitsira othamanga odziwa zambiri kumasiyanasiyana kuyambira kugunda kwa 130 mpaka 160 pamphindi, ndipo m'malo ena kumatha kufika 180. Tsatirani ntchito yanu pophunzitsa ndikumvera kochi - mudzakhala osangalala!
- Chifukwa cha mawonekedwe a anatomical, azimayi amadwala kufooka kwa mafupa nthawi zambiri kuposa amuna - nthawi 3-5. Pubmed yolembedwa (nkhani yopezeka pa US National Library of Medicine National Institutes of Health pa Novembala 22, 2013) kafukufuku wosangalatsa wasayansi: zikuwoneka kuti CrossFitters ali ndi mwayi wambiri kuposa othamanga ena omwe angakhale ndi mavuto ndi dongosolo la minofu. Ndipo osati kalekale zidadziwika kuti pakuchita zinthu mopitilira muyeso pang'onopang'ono kumayambitsa kuchepa kwa mafupa, omwe ndi omwe amayambitsa kufooka kwa mafupa.
- Mosiyana ndi kuchita masewera olimbitsa thupi komanso banal cardio, CrossFit siyabwino kwa azimayi apakati ndi amayi atsopano pa nthawi yoyamwitsa. Maphunziro olimba kwambiri oterewa amatha kugwiranso ntchito thupi losaumbidwa lachikazi ndikupangitsa kusowa mkaka. Nthawi zambiri othamanga amadandaula kuti ataphunzitsidwa, ana amakana kuyamwa, chifukwa kukoma kwa mkaka kumakhala kosasangalatsa. Chifukwa chake ndi lactic acid yomwe thupi limatulutsa mukamachita masewera olimbitsa thupi.
Kuti mumve zambiri zaubwino ndi kuopsa kwa CrossFit, werengani zosiyana. M'menemo mudzapeza mndandanda wathunthu wotsutsana m'makalasi, zabwino zonse ndi zoyipa zake, ndemanga za madotolo ndi othamanga otchuka.
Makhalidwe a crossfit azimayi
Tiyeni tikambirane za mawonekedwe a akazi crossfit pankhani ya physiology ndi anatomy.
Amayi amakhala ovuta kuposa amuna kupendekera miyendo yawo mkati mwa ma squats kapena kuwomberana pansi kuchokera pansi (izi zimachitika chifukwa cha mbali ya quadriceps). Chifukwa chake, pochita izi, pali chiopsezo chachikulu chovulala. Makamaka pomwe wolimbirana wolimba amaiwala za mtundu ndikuyamba kugwira ntchito zochulukirapo.
Langizo: Amayi onse amalangizidwa kuti asazengereze kuchita masewera olimbitsa thupi - ma squat ndi masitepe oyenda ndi zotanuka kuzungulira mawondo ndi akakolo. Izi zithandizira kutsatira njira yolakwika, kuwongolera ndikupewa ma sprains ndi mitsempha yong'ambika.
Amayi amakhalanso ndi ma quads olimba, koma amakhala ndi minyewa yosalala ndi minyewa yolimba. Izi zitha kuyambitsa mavuto m'munsi, chifukwa chake zolimbitsa thupi ziyenera kuyankhidwa ndi udindo waukulu, ndipo zisanachitike - phunzirani bwino malingalirowo. Pachifukwa chomwecho, azimayi amayenera kuthera nthawi yambiri ataziziritsa ndi kuzizilitsa atatha kulimbitsa thupi.
Kodi zolimbitsa thupi ndizosiyana?
Makalasi a Crossfit azimayi sali osiyana ndi amuna. Kupatula kuti kukula kwa masewera olimbitsa thupi komanso kusintha kwamafuta kumasintha. Koma izi sizikutanthauza kuti mutha kuchita masewera olimbitsa thupi "mpaka pansi pa mwendo". Yesetsani kukulemberani katundu wambiri, koma osathamangitsa zolemetsazo pogwiritsira ntchito zida. Njira yangwiro ndiyofunika kwambiri.
Sangathe kupopa
Ndiye mumayika pati pa lingaliro loipa ili pankhani ya amayi ndi CrossFit? Pomwe mphamvu zolimbitsa thupi zikuchulukirachulukira pakati pa azimayi, nthano yabuka kuti kuphunzitsa zolimbitsa thupi mosakayikira kudzatsogolera ku "omanga thupi" miyendo ndi "mabanki" akulu, m'malo mwa mzere wa bicep wokongola.
M'malo mwake, thupi lachikazi limachita masewera olimbitsa thupi mosiyana pang'ono ndi amuna. Kukula kwakukulu, zolimbitsa thupi zilizonse - zonse zamtima ndi mphamvu - zimakhudza kuchepa kwa kuchuluka kwamafuta mthupi. Mukafunsa atsikana omwe akuchita masewera olimbitsa thupi, onse atsimikizira kuti kukula kwa minofu ndikuchedwa. Ndipo onse chifukwa azimayi "amanola" chifukwa chodzikongoletsa kwamafuta amthupi, omwe CrossFit (kapena machitidwe ena aliwonse olimbitsa thupi) amachotsa poyambilira. Koma, zachidziwikire, sizikhala zopanda phindu kukonzanso zakudya zanu, kuwerengera kuchuluka kwa kalori yanu ndikupanga zotsalira kapena zoperewera pang'ono kutengera cholinga.
Kumbukirani kuti kupeza minofu yolumikizana kumalumikizidwa ndi kuchuluka kwa testosterone, ndipo ndizochepa m'thupi lachikazi. Chifukwa chake, kuti apange minofu yayikulu, azimayi sadzangofunika kuphunzitsa kwa zaka zambiri kuti athere, komanso kuti asanyoze kugwiritsa ntchito "pharma". Chifukwa chake, mutha kudzipatsa nokha mosamala ndi zolemera.
Crossfit m'masiku ovuta
Ngati m'masiku ovutawo mayi akumva bwino ndipo amatha kuchita masewera olimbitsa thupi, sizoyenera kuchita mwachizolowezi. Amayi ambiri olowerera omwe savutitsidwa ndimimba amakhala ndi zowawa m'chiuno komanso kumbuyo. Ichi ndichifukwa chake maphunziro pamasiku otere ayenera kuchitidwa modekha. Kukweza kunenepa pansi kumakhala koopsa kwambiri panthawiyi.
Izi ndizosangalatsa: ena mwa amuna ogonana mwachilungamo amati amakhala osangalala munthawi yawo chifukwa cha CrossFit wamba. Ndipo palibe chomwe mungadabwe nacho: chifukwa maphunziro apamwamba kwambiri amathandizira pakuyenda kwamagazi ndikupangitsa thupi kukhala ndi mpweya wabwino, kuphatikizapo ziwalo zoberekera.
Chifukwa chiyani nthawi yanu imatha kutha ndi maphunziro othamanga? Monga lamulo, chifukwa chake chimagona kuchuluka kwa mafuta omwe ndi ochepa kwambiri. Kuti mugwire bwino ntchito yobereka, pakufunika osachepera 17-20%. Amenorrhea - kusamba kwa msambo - itha kukhala yokhudzana ndi kukula kwamaphunziro. Monga mukudziwa, CrossFit sidzakusangalatsani pankhaniyi, chifukwa chake samverani thanzi lanu. Zatsimikiziridwa kuti pakati pa othamanga akutali, amenorrhea imawonedwa mu 20% ya milandu, ndikuwonjezeka kwa ma mileage sabata iliyonse 2-3 - mu 30%. Chifukwa china chotheka ndi pharmacology yamasewera, yomwe imagwiritsidwa ntchito ndi akatswiri ambiri othamanga.
Zotsatira
Amayi onse omwe akufuna kutenga mawonekedwe achimuna achimuna ndi osilira amayang'ana pa iwo okha, akuwonetsa mawonekedwe abwinobwino amthupi ndi mawonekedwe owoneka bwino pagombe, amalimbikitsidwa kuchita CrossFit. Komabe, musaiwale kuti dongosololi silingakupangitseni kukhala olimba komanso olimba, komanso kukhala ndi vuto paumoyo wanu. Samalani pochita masewera olimbitsa thupi kwambiri. Ndipo kumbukirani kuti ndibwino kuti "osayika" Sungani bwino, chifukwa kunyalanyaza thupi lanu kumatha kubweretsa mavuto.
Ngati muli ndi chidwi ndi masewerawa, koma mukukayikirabe za momwe maphunzirowa akuyendera, kaya zingakuvuteni, ndi zina zambiri, tikukulimbikitsani kuti mudzidziwe bwino zomwe zili pamapulogalamu ophunzitsira atsikana oyamba kumene.
Tikukhulupirira kuti takuthandizani kumvetsetsa funso loti CrossFit limatanthauza chiyani kwa mtsikana komanso thanzi lake. Ngati muli ndi mafunso kapena ndemanga - musazengereze, lembani zomwe zili pansipa. Ngati mumakonda nkhaniyi - tithandizeni ndi repost!
