Umnqamlezo: yintoni, izibonelelo kunye nendlela yokuziqhelanisa

Umxholo

• IziBonelelo ze-Crossfit
• Uyenza kanjani i-Crossfit Workout

I-Crossfit ngumdlalo ojolise ekukhuthazeni ukuphucuka kwempilo yomzimba, imeko yomzimba kunye nokunyamezeleka kwemisipha ngokudityaniswa kwemithambo yokusebenza, ethi yona yenze intshukumo yayo yonke imihla, kunye nokuzivocavoca umzimba, okwenziwa ngamandla amakhulu, kuzisa uninzi. izibonelelo zempilo.

Njengoko iintshukumo zahluka kwaye zenziwa ngamandla aphezulu, ukuziqhelanisa ne-crossfit kukhuthaza ukuphucula imeko yomzimba, ukuzuza kubunzima bemisipha kunye nokuqinisekisa ukomelela ngakumbi, unyamezelo kunye nenkcazo yemisipha, ukongeza ekukhuthazeni impilo yomzimba nengqondo, ukusukela apho ziimveliso rhoqo kunye nokukhutshwa kwehomoni ezinxulumene nemvakalelo yempilo-ntle.

Kubalulekile ukuba umnqamlezo wenziwe phantsi kokhokelo lobuchwephesha, njengoko kunokwenzeka ukuba ukusikelwa umda kwengcali kubonwa ukuthintela iintshukumo ezingalunganga kwaye oko kunokubangela ukonzakala. Ukongeza, njengoko luvavanyo oluphezulu, kubalulekile ukuba kuvavanyo lwezonyango lwenziwe ngaphambi kokuba kuqaliswe ukwenziwa ukuze kuvavanywe imeko yempilo yomntu ngokubanzi, kwaye ke, kunokuqinisekiswa ukuba umntu lowo ukulungele na okanye hayi ukuziqhelanisa nomnqamlezo.

IziBonelelo ze-Crossfit

Izibonelelo ze-crossfit zibangelwa kukuzilolonga okwenziwe ngamandla aphezulu phantsi kokhokelo lomqeqeshi ofanelekileyo we-crossfit, ezona ziphambili zezi:

• Ukuphuculwa kwemeko yomzimba;
• Isakhono esikhulu sokuphefumla;
• Ukwehla koxinzelelo kunye / okanye uxinzelelo, ukukhuthaza imo yentlalontle kunye nokuzithemba okuzinzileyo;
• Ukomeleza izihlunu kunye nokunyamezela;
• Ukuthambisa izihlunu,
• Ukufumana ubunzima kunye nokulahleka kwamafutha;
• Uthintela ukwenzakala ngenxa yokwanda kobunzima bemisipha;
• Ikhuthaza umoya weqela, kuba uqeqesho lwenziwa kwiqela, ukuvumela ukhuthazo kunye nenkuthazo phakathi kwabantu abaqhuba uqeqesho olufanayo.

Ngaphandle kwezibonelelo zempilo ezininzi, kubalulekile ukuba uqeqesho lwenziwe ngokulandela imiyalelo yomqeqeshi we-crossfit. Kungenxa yokuba xa iintshukumo zenziwa ngaphandle kwesikhokelo esivela kumhlohli, ngendlela engeyiyo okanye ngomthwalo ongafanelekanga emntwini, kunokubakho ukwenzakala kwezihlunu, kuba umsipha awukhuthaziswanga ngokufanelekileyo ukuthintela ukwenzakala, ukongeza apho kukho ukubandakanyeka ngokudibeneyo.

Ukongeza, olunye uphononongo lubonisa ukuba ukungonelanga kokuhamba kwe-crossfit kungakhokelela kwi-rhabdomyolysis, ebonakaliswa kukutshatyalaliswa kwemicu yemisipha, enentlungu yomzimba, ukunqongophala kwamandla kunye nobunzima ekuhambiseni imilenze okanye iingalo, umzekelo. Qonda ukuba yintoni i-rhabdomyolysis kwaye uyichonga njani.

Uyenza kanjani i-Crossfit Workout

I-Crossfit inokwenziwa ngabo bonke abantu, nokuba bangakanani ubudala kunye nemeko yomzimba, nangona kunjalo kubalulekile ukuba ngaphambi kokuba uqalise ukuziqhelanisa, iimviwo zonyango ziyaqhutywa ukujonga ukuba ngaba umntu akanazo na izichaso.

Ukuzivocavoca kweCrossfit kwenziwa ngokuthe ngcembe, oko kukuthi, abantu abahleliyo kunye nabantu abakhutheleyo abangazange baziqhelise ukunqumla umnqamlezo baqala ukuzilolonga ngomthwalo omncinci okanye ongenawo ukuze kukhuthazwe ukuziqhelanisa komzimba nokuhamba kunye nokuphepha ukwenzakala kwemisipha. Njengoko ukusebenza kusenziwa kwaye iintshukumo ziphuculwe, kongezwa umthwalo ukuze kwenziwe uqeqesho ngakumbi kwaye kuqinisekiswe izibonelelo ezingaphezulu.

Ukusebenza kweCrossfit kuhlala umndilili weyure enye kwaye zihlala zahlulwe zangamacandelo amathathu:

• Ukufudumeza, Ehambelana nenxalenye yokuqala yoqeqesho kwaye ejolise ekufudumaleni izihlunu nokuzilungiselela uqeqesho oluza kwenziwa, ukuthintela ukwenzeka kokulimala.
• Ukolula ngamandla okanye kwezobuchwephesha, apho ukuhamba kweminye imithambo kugqityiwe, eli lixesha lokuba kufuneke kwenziwe ulingo kwimithwalo ukuze kungabikho kulalanisa kubuchule;
• Ukuzilolonga kwemini, eyaziwa ngokuba yi-WOD, apho kwenziwa khona imithambo ngaphambili, kodwa ngamandla amakhulu nangaphambi kwexesha elimiselweyo. Lo ngumzuzu wokuqina koqeqesho kukhulu kwaye kuvumela izibonelelo ezininzi, kuba injongo kukwenza uqeqesho olugqitywe ngumhlohli, oluqulathe uthotho lwemithambo eyenziweyo ngexesha lobuchule, ngokufutshane kakhulu ixesha kwaye akukho xesha lokuphumla phakathi kokuzilolonga.

Kubalulekile ukuba uqeqesho lwe-crossfit lwenziwe phantsi kwesikhokelo somqeqeshi oqinisekisiweyo ukuze iintshukumo zenziwe ngokuchanekileyo nangobungqongqo obufanelekileyo bomntu ngamnye, kuthintelwe ukwenzakala kwezihlunu kunye / okanye ngokudibeneyo. Ukongeza, ukuze ufumane ezona zibonelelo ziphezulu, kubalulekile ukuba ukutya kwanele kuhlobo lomsebenzi owenziwayo owenziweyo kunye nenkcitho yekhalori, kwaye kuyacetyiswa ukuba icebo lokutya lenziwe yingcali yezondlo ngokweemfuno zesondlo zomntu. Jonga ukuba ukutya kufanele ukuba njani kwiingcali ezinqamlezayo.