Umama weCrossfit: UkuSebenza okuKhuselekileyo kokukhulelwa

Umxholo

• I-CrossFit ngexesha lokukhulelwa
• 1. Ukuhamba ngeenqanawa
• 2. I-pushups eqhelekileyo okanye ephezulu
• 3. Iidumbbell thrusters
• 4. Isikwere esingaphezulu
• 5. Iibhokhwe ezikhuselekileyo zokukhulelwa
• Ukuthatha

Ukuba ukhulelwe usempilweni, ukwenza ngokwasemzimbeni akukhuselekanga kuphela, kodwa kuyacetyiswa.

Ukuzilolonga kunokunceda:

• ukunciphisa intlungu emva
• ukunciphisa ukudumba kwamaqatha
• thintela ukutyeba kakhulu
• yokukhuthaza imood kunye namandla
• ufumane imo engcono yezabasebenzi kunye nokuhanjiswa

Kuya kufuneka ujonge nogqirha wakho ngaphambi kokuqala nayiphi na inkqubo yokwenza umthambo. Ukuba ubusebenza ngaphambi kokukhulelwa, ukuhlala usebenze ngaphezulu kweenyanga ezilithoba ezizayo kuya kukunceda kuphela.

I-CrossFit ngexesha lokukhulelwa

Ukuba ulindele, kuyacetyiswa ngokubanzi ukuzisa ubungqingqwa bomsebenzi womzimba phantsi kwenotshi. Kuya kufuneka uphephe:

• ezemidlalo zoqhagamshelwano
• ukuxhuma okuninzi okanye ukutsiba
• ukuzilolonga apho ukuwa kunokwenzeka khona

Ngokusekwe kwezi ndlela, iCrossFit iphumile, akunjalo?

Ayikho njalo! I-CrossFit yinto enokukhuseleka, oku kuthetha ukuba unokunciphisa ngokulula amandla. Ukuba wenze iCrossFit okanye imisebenzi efanayo ngaphambili, mhlawumbi kulungile ukuba uqhubeke. Isitshixo kukumamela umzimba wakho. Into okwaziyo ukuyenza ngokukhuselekileyo iya kutshintsha ukusuka kwi-trimester ukuya kwi-trimester. Kodwa uya kuba nakho ukufumana ukuhamba okanye ukuguqula ukuba zilingane zonke izigaba zokukhulelwa kwakho.

Ezi zivivinyo zintlanu zikhuselekile ngokukhulelwa kunye ne-CrossFit. Bafake kulawulo lwakho lokuzilolonga ngeveki ukuze uvune izibonelelo.

1. Ukuhamba ngeenqanawa

Ukurola yinto ebalulekileyo yeCrossFit. Kukwakhulelwe-kukhuselekile. Yimpembelelo ephantsi, kodwa ifuna amandla emisipha, amandla, kunye nonyamezelo lwentliziyo.

Izixhobo ezifunekayo: umatshini wokurola

Izihlunu zasebenza: i-quadriceps, i-hamstrings, i-gastrocnemius kunye ne-soleus, i-erector spinae, i-obliques, i-rectus abdominus, i-serratus ngaphambili, i-latissimus dorsi, i-rhomboids, i-trapezius, i-deltoids, i-biceps, i-triceps

1. Hlala phantsi kumatshini kwaye uhlengahlengise imitya yeenyawo kunye noseto ngokobude bakho kunye nenqanaba lokukwazi.
2. Bamba isibambo ngezandla zozibini. Hlala umde ngomqolo ngqo.
3. Xa ukulungele ukurola, qala ngokutyhala ngemilenze. I-Pivot ezinqeni ukubuyela umva kancinci ukuze amagxa akho adlulise i-pelvis yakho. Tsala iingalo zakho esifubeni sakho.
4. Buyela ukuqala ngokulandelelana. Okokuqala lungisa iingalo zakho, uze ujikeleze i-pelvis yakho phambili, uze uguqe emadolweni.
5. Kuyo yonke intshukumo, gcina izithende zakho zigxunyekwe kwiiphaneli zenyawo.

Umqolo wama-400 ukuya kuma-500 eemitha phakathi kwezinye iindlela zokuzilolonga ezidweliswe apha ngezantsi, ukuya kuthi ga kumjikelo o-5.

2. I-pushups eqhelekileyo okanye ephezulu

I-Pushups yenye yezona zinto zisisiseko zokuzilolonga amandla. Ngelixa besebenza izihlunu ezininzi, ngakumbi baphucula amandla omzimba aphezulu. Ukuba ukwikota yesibini okanye yesithathu, yenza la manyathelo angezantsi, kodwa hlala uphakame ngokubeka izandla zakho ebhokisini okanye ebhentshini ukukhusela isisu sakho.

Izixhobo ezifunekayo: ibhokisi okanye ibhentshi (kwikota yesibini neyesithathu)

Izihlunu zasebenza: I-pectoralis enkulu, i-deltoid yangaphambili, i-triceps

1. Qala kwindawo yeplanga izandla zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle, kunye neenyawo zisondelelene kancinci.
2. Ukuqinisa umxholo wakho, qalisa ukuthoba umzimba wakho ngokugoba iingalo. Gcina iingqiniba zakho kufutshane nomzimba.
3. Zithobe zide izandla zakho zifike kwi-90 degree degree.
4. Qhuma uphinde ubuye kude ufike kwindawo yokuqala.
5. Yenza iiseti ezi-5 ze-12-15 reps.

3. Iidumbbell thrusters

Ukunyuka kwamandla e-cardio-leaning, i-thrusters yindlela ekhawulezayo nefanelekileyo yokusebenza kwezihlunu kumzimba ophezulu nangaphantsi ngexesha elifanayo.

Izixhobo ezifunekayo: dumbbells

Izihlunu zasebenza: trapezius, deltoids, quadriceps, hamstrings, gluteus medius kunye maximus

1. Qala ngeenyawo zakho ezibanzi kancinane kunobubanzi begxalaba ngaphandle. Gcina iinzwane zakho zijonge ngaphandle. Bamba i-dumbbell kwisandla ngasinye ngokubamba ngaphezulu, kwaye ugobe iingalo zakho ukuze ubunzima buxhomeke emagxeni kunye neentende zijonge kude.
2. I-squat, igcina izithende zakho zityaliwe kwaye amadolo aqubuda ngaphandle.
3. Qala ukubuyela kwindawo yokuqala, ukugcina iidumbbell emagxeni.
4. Njengoko ubuyela kwindawo yokuqala, tyhala izithende kwaye uqhubele phambili okhalweni lwakho. Sebenzisa amandla anyukayo wokutyhala iidumbbells phezulu ngaphezulu kwamagxa akho kumatshini wokushicilela.
5. Phelisa iingalo zakho ngokuthe tye kunye ne-dumbbells ngaphezulu ngokupheleleyo.
6. Qalisa ukuphalaza kwakhona kwaye unciphise iidumbbells ubuyele emagxeni akho. Kuya kufuneka bafikelele emagxeni akho ngaphambi kokuba imilenze yakho ibethe ngokufana.
7. Yenza iiseti ezi-5 ze-12-15 reps.

4. Isikwere esingaphezulu

Isikwere esingaphezulu sisebenza kumzimba wakho osezantsi, kodwa sikwafuna uzinzo olukhulu olusisiseko. Uvavanya amandla akho kunye nokulinganisela. Sebenzisa idowel endaweni yentsimbi ukuba umtsha kwiCrossFit okanye ukuphakamisa iintsimbi, okanye sebenzisa nje ubunzima bomzimba wakho ukuba oko kukhulu ngokwaneleyo.

Izixhobo ezifunekayo: idowel okanye i-barbell

Izihlunu zasebenza: i-quadriceps, i-hamstrings, i-gluteus medius kunye ne-maximus, i-erector spinae, i-rectus abdominis, i-obliques, i-trapezius, i-deltoids

1. Qala ukuma nkqo, iinyawo zibanzi kancinane kunobubanzi begxalaba ngaphandle.
2. Bamba idowel okanye ibarbell ebanzi kunobubanzi begxalaba ngaphandle. Yandisa iingalo ngokuthe nkqo ngentloko kwindiza engaphambili.
3. Qala ukukhwela, ukutsala iinqumlo zakho phantsi ngelixa ugcina ubunzima bakho kwizithende zakho.
4. Ngeengalo ezandisiweyo, gcina idowel okanye i-barbell ithe nkqo entloko ngabom ukuyigcina ihambelana nezithende zakho.
5. I-squat ukuya ngasezantsi ngokufana (kwikota yokuqala yokuqala) nakwi-parallel (yekota yesibini neyesithathu).
6. Yima kulwandiso olupheleleyo.
7. Yenza iiseti ezi-5 ukuya kwezi-8-10.

5. Iibhokhwe ezikhuselekileyo zokukhulelwa

I-Burpees sisiseko se-CrossFit, kodwa uhlobo lwendabuko alukhuselekanga ngexesha lekota yesibini okanye yesithathu. Le nguqulo iguquliweyo isaya kufumana ukubetha kwentliziyo yakho, kodwa kungagxothwanga kangako kunye nokutsiba.

Izixhobo ezifunekayo: udonga, ibhentshi ende, okanye ibhokisi

Izihlunu zasebenza: ii-quadriceps, i-gluteus medius kunye ne-maximus, i-hamstrings, i-pectoralis, i-deltoids, i-triceps

1. Yima phambi komphezulu ophakamileyo iinzwane zakho zalatha ngaphandle.
2. Yehla kwi-squat, ugcine ubunzima bakho kwizithende zakho. Vumela amadolo akho ukuba aguqe kancinane.
3. Phezulu kweskat, yenza i-pushup ngokuchasene nomphezulu ophakamileyo. Le yi-1 rep.
4. Yenza iiseti ezi-5 ze-10-12 reps.

Ukuthatha

Ukwenza ukusebenza kwe-CrossFit ngexesha lokukhulelwa kunokukhuseleka kwaye kusebenze, kodwa soloko uthetha nogqirha wakho ngaphambi kokuqala nayiphi na indlela yokusebenza. Ukufumana umthambo kangangemizuzu engama-30 kuzo zonke okanye ezona ntsuku zinokuyinceda impilo yakho. Ukuziqhelanisa nokuzilolonga kubonelela ngoqeqesho lwe-cardio kunye namandla omzimba ojikeleze kakuhle, okhuselekileyo wokukhulelwa.