Ukuzilolonga kwe-CrossFit ukunciphisa isisu

Umxholo

• 1. Xhuma intambo
• 2. Ukuthamba kwengalo
• 3. Isikwere
• 4. IiBurpees
• 5. Isisu
• 6. Iinzwane zokubhabha
• 7. Ibhodi yesilayidi
• 8. I-kettlebell swing
• 9. Ukunyuka

I-crossfit yindlela yoqeqesho apho injongo ibinamandla aphezulu, anokuthi abe kwifom yesekethe, ekufuneka yenziwe kathathu ukuya kwezi-5 ngeveki kwaye efuna imeko yomzimba kuba kukho ixesha elincinane lokuphumla phakathi komthambo ngamnye.

Le mithambo inokwenziwa ekhaya okanye ejimini, ngokukhokelwa ngumqeqeshi, ukuqinisekisa ukuba uqeqesho lwenziwa ngokuchanekileyo, ngaphandle komngcipheko wokwenzakala. Nangona kunjalo, ngaphambi kokuqala nayiphi na inkqubo yokuzivocavoca, ugqirha kufuneka kuboniswane naye ukukhangela impilo yentliziyo kwaye ukuba kukho nayiphi na imiqobo ebekiweyo bubudala kunye / okanye izifo zamathambo ezinokuchaphazela umqolo okanye amalungu. Funda ngakumbi malunga ne-crossfit.

Ukuze umntu abe neziphumo ezinqwenelekayo, kubalulekile ukuba, ukongeza kwimithambo, kulandelwe ukutya okunesondlo, okunempilo nokwaneleyo. Jonga ukuba ukutya kwabo baqhelisela umnqamlezo kufanele ukuba njani.

Eminye imizekelo yokuzivocavoca kweCrossfit ukunciphisa umzimba kunye nokulahla isisu yile:

1. Xhuma intambo

Intambo yinto ekhoyo kuzo zonke iibhokisi ezinqamlezileyo kunye neendawo zokuzilolonga, njengoko ivumela umntu ukuba anyuse imetabolism yakhe ngexesha elifutshane, evumela ukutshiswa kweekhalori kunye nokuthanjiswa kwamathanga, amathole kunye nesisu, ngenxa yoko umthambo okunceda ukuba ulahlekelwe sisisu.

Kuxhomekeka kwimeko yomzimba womntu kunye nolungelelwaniso, kunokwenzeka ukumisela ixesha lomsebenzi omninzi kunye nokwenza umahluko. Ukuze ube nezibonelelo ngakumbi kwaye uphucule iziphumo, kuyathakazelisa ukutsiba ngentambo kwaye, emva kokuphela kwexesha elimiselwe kwangaphambili, qala omnye umthambo. Ngale ndlela kunokwenzeka ukugcina imetabolism yakho ihlala isebenza kwaye uphulukane neekhalori ezingakumbi.

2. Ukuthamba kwengalo

Nangona i-flexion ingumthambo osetyenziswa ngokubanzi ukomeleza izihlunu zepectoral kunye neengalo, ukuze intshukumo yenziwe ngokuchanekileyo, kuyafuneka ukuba usebenze umsipha wesisu, ukomeleza. Ngenxa yokuqiniswa kwezihlunu, kukho inqanaba eliphezulu lokutsha kwamafutha, kubandakanya amafutha esiswini.

Ukwenza ukutyhala, kuya kufuneka ulale ngesisu, uxhase ubunzima bomzimba wakho ezinzwaneni nasezandleni, usondeze umzimba wakho emgangathweni, ugoba ingqiniba kuphela. Kuyacetyiswa ukuba wenze elona nani likhulu lokuphindaphinda imizuzwana engama-20 kwaye kwangoko emva koko ukuqala lo msebenzi ulandelayo. Kwabo bangakwaziyo ukunyanzela ubunzima bomzimba ukuphumla ezinyaweni, kunokwenziwa ngamadolo phantsi, nangona kunjalo kubalulekile ukuzama, kancinci kancinci, ukwenza ukunyusa ngaphandle amadolo phantsi.

3. Isikwere

Njenge-flexion, i-squat ngumthambo ofuna ukuba izihlunu zesisu zisebenze ukuze intshukumo yenziwe ngokuchanekileyo kwaye iziphumo zomthambo zinokujongwa, njengokunyuka koxinzelelo kunye namandla omlenze kunye nemisipha yesisu.

Zininzi iindlela zokwenza i-squat, ezinokwahluka ngohlobo loqeqesho alwenzileyo umntu, imeko yomzimba kunye nobukho bezithintelo ezidibeneyo, umzekelo. Uninzi lwexesha, i-squat yenziwa ngobunzima bomzimba ngokwawo, apho ukuphindwaphindwa okuninzi kwenziwa ngexesha elifutshane, okanye nge-barbell ngasemva, apho ixesha linokumiselwa khona ukwenza squats ezininzi ngokunokwenzeka okanye inani lezi squats lifakwe kumthwalo osetyenzisiweyo.

Yazi ezinye iintlobo zeskwati ezinokwenziwa ukunciphisa isisu.

4. IiBurpees

I-Burpees ziimithambo ezinamandla ezisebenza phantse kuwo onke amaqela emisipha, njengoko zihambelana nokudityaniswa kweesquats, ukutyhala kunye nokutsiba, ukunceda ukuphucula amandla e-cardiorespiratory kunye nemeko yomzimba, ukongeza ekutshiseni amafutha, kubandakanya isisu.

I-Burpees yimithambo elula ekufuneka yenziwe, umntu kufuneka aqale ame, athothe ade ayokufika kwindawo eguqulweyo kwaye emva koko azityhale iinyawo ukuze ahlale ebhodini. Emva kwebhodi, tsala iinyawo zakho kufutshane nomzimba wakho, kwaye uvuke ngokutsiba kancinci. Ukuzivocavoca kufuneka kuphindwe kaninzi kwaye ngokukhethekileyo kwinqanaba elifanayo.

5. Isisu

Ukuzivocavoca isisu kubalulekile ukomeleza isisu kunye nokuqinisekisa uzinzo olukhulu emzimbeni. Ukongeza, njengoko izihlunu zesisu zisetyenzwa kwaye ziphuhliswa, kukho ukukhuthazeka kokutsha kwamafutha aqokelelweyo kwingingqi, kubangela ukuba umntu aphulukane nesisu.

Isisombululo esiswini esisetyenziswa rhoqo kwi-crossfit iphenyane lesisu, apho umntu elele khona kwaye aphakamise kuphela isiqu kunye nemilenze, njengoko inokwenza i-aletra V, ibeka iingalo phambili kwaye ihleli kwesi sikhundla ixesha langaphambili -imiselwe.

6. Iinzwane zokubhabha

Iinzwane zokubopha ngumthambo okwanceda ukomeleza isisu kwaye, ngenxa yoko, ekulahlekelweni ngamafutha esisu. Ukwenza lo msebenzi, vele uhlale unqunyanyisiwe kwindawo enqamlezileyo kwaye uhambise umzimba wakho ukuze uhambe iinyawo. Kwabaqalayo, endaweni yeenyawo kwibha, amaxesha okuqala omsebenzi owenziwayo unokuzisa amadolo esifubeni.

7. Ibhodi yesilayidi

Ibhodi ngumsebenzi okhuthaza ukomeleza isisu, njengoko inyanzela umntu ukuba asifumane isisu kwaye ahlale kweso sikhundla ixesha elithile, ngesiqhelo phakathi kwemizuzwana engama-30 kunye nomzuzu omnye, enceda ukuphulukana nesisu.

8. I-kettlebell swing

I-kettlebell swing ngumthambo ofuna ukulungiswa komzimba kunye nokwazisa komzimba ukuba kwenziwe, kuba kubalulekile ukuba umntu agcine umqolo ngokuthe tye kwaye abe nokuphefumla okunesingqi. Ukwenza nje bamba i-kettlebell ngezandla zozibini kwaye uguqule amadolo ngokungathi uza kutyibilika. Emva koko, umzimba kufuneka utyhalelwe ukuze i-kettlebell iphakame egxalabeni kwaye amadolo andiswe, emva koko yehlise i-kettlebell ecaleni kwendlela efanayo. Intshukumo kufuneka iphindaphindwe amaxesha amaninzi njengoko kubonisiwe sisicwangciso soqeqesho.

Lo msebenzi, ukongeza ekusebenzeni kwezihlunu zamalungu asezantsi, ngenxa yesikwere, ikwasebenza nezihlunu zamalungu aphezulu kunye nezihlunu zesisu, ukunceda ukuphulukana nesisu.

9. Ukunyuka

Lo msebenzi ukhuthaza ukuphucula imeko yomzimba kwaye ukuze wenziwe kufuneka umntu lowo agcine izihlunu zesisu zenziwe. Ukwenza umkhweli, okwabizwa ngokuba superman, beka nje iingalo neenzwane zakho phantsi phantsi kwaye ngokuchanekileyo ufike kwelinye idolo kufutshane nesifuba sakho imizuzwana engama-20.