Amanzi CrossFit: izinzuzo efanele ibe kuhlu lokuhlukumezeka

CrossFit - Umkhuba omusha kuleli mdlalo, eyabonakala ngenxa yemizamo abathanda ezimbili - ULorena Genii noGreg Glassman. Isebenzisa isimiso ukuqeqeshwa wesifunda, lapho umzimba kwenziwa njalo, enye ngemva kwenye ngokulandelana. Eminyakeni eyishumi edlule CrossFit yaphenduka ukunyakaza mass amasiko ayo kanye nemithetho. Lokho lolu hlobo umsebenzi anganika umdlali? Kwabe sekuvela ukuthi - eningi.

umzimba

Ukusebenzisa CrossFit zonke tente amanzi okuthiwa (Amazing kosuku). amanzi ngamunye inombolo ethile emathangeni ne umzimba, okuyinto ngokuvamile yakhelwe ukusebenzisa amaqembu amaningi ahlukene imisipha ngangokunokwenzeka. Ngaphezu amandla, amanzi amaningi CrossFit futhi zihlanganisa cardio. Zonke izinhlelo kungenziwa zihlukaniswe amaqembu amathathu:

• Labo ukuthi inake isikhathi. Imithombo enjalo yamanzi silula, kunjalo ekahle Wabasaqalayo njengasezulwini umsubathi ezisheshayo, kodwa ukwephuza akuyona wamukelekile lapha, njengoba engaqeda lonke umphumela ukuqeqeshwa. Ngokwesibonelo, Uhlelo lwakho umsebenzi siqukethe 20 push-ups, donsa-ups 10 no-20 ukweqa. Izivivinyo zenziwa ngemva kwenye kuze umbuthano kuqedile. Phakathi kwabo akufanele kube ikhefu, futhi ngemva kokusebenza kwabo kuyadingeka ngokushesha ngangokunokwenzeka emzuliswaneni olandelayo ukuqala.

• Labo ukuthi ukwenze ezinikezwa eziningi isikhathi esithile. Okunjalo amanzi ezisheshayo umsubathi, okwamphoqa ukuba njalo ukudlula bona, ukwenza izindodla umsebenzi esikhathini esifushane.

• Inani elimisiwe ezinikezwa. Lawa manzi CrossFit yakhelwe ukwenza ethile umsebenzi ngokushesha ngangokunokwenzeka. Ngokwesibonelo, ukwenza 200 push-ups, donsa-ups 100 no-200-sit-ups. Athlete enquma bangaki izindlela kumelwe ukufeza zonke izivivinyo kunesidingo. Ngokuhamba kwesikhathi, amanzi afanayo uzobe kukhiqizwa ngokushesha, okukuvumela ukuzibonela mathupha izinzuzo zokuqeqeshwa.

izinzuzo CrossFit

Yiqiniso, CrossFit - yezindawo esiwusizo kakhulu ezemidlalo. Ezemidlalo akaniki abantu ngabanye ephezulu ekufezeni amakhono akhethekile kakhulu ukuthi cishe wusizo kubo empilweni. Weightlifter cishe ngeke bakwazi ukuthola ukusetshenziswa amandla ayo omkhulu ekhaya, efana webanga elide, abanale ndawo ukubeka ukukhuthazela kwakhe okungaphezu kokomuntu. Enye into - umsubathi enemisebenzi wahlanganyela CrossFit. He is imisipha buthaka weightlifter sika kunalawo wayohlala, futhi iqalisa umgijimi kancane. CrossFit ethuthuka kancane konke, ukudala nomsubathi abangakwazi ukusebenzisa webanga, ukunyakaza ibha, isikhathi eside emsebenzini ngokomzimba.

Versatility - yilokho esikudingayo ekuphileni kwansuku zonke. Krossfiter ezizwa ekhaya - kungenzeka kalula alethe ekhaya izikhwama ezisindayo kalula ibhesi noma enyuka efulethini eliphezulu. Ngaphezu esihle ngokomzimba ukuma CrossFit kuletha impilo enhle kanye ukuzethemba.

amaphutha

Njenganoma yiluphi olunye uhlelo, CrossFit has nezihibe. Naphezu kweqiniso lokuthi ke ubanika amandla, isivinini kanye nokudidiyela, kodwa abasubathi ezikhethekile ngeke outpace zenqola ezimbonini abafanele. Ngaphezu kwalokho, isigaba esisodwa kuphela CrossFit kabi ezifaneleke ulungiselela umncintiswano sina, njengoba ibalwa yi eyodwa-off, kodwa hhayi ukuthuthukiswa yesikhathi eside. Okungukuthi, kuba nje ukuvivinya umzimba, hhayi indlela ukuqeqeshwa.

Futhi Craze CrossFit kungaba sina ukulimaza impilo yakho, uma ungalaleli emzimbeni wakho. abasubathi abanolwazi ukugqoka qapha kwenhliziyo ngaphandle isizathu phakathi ekilasini, ngakho miss okwamanje lapho ishayela idlula kombundu. amanzi CrossFit, efanelekayo umsubathi okhuthele, saqala kungalululaza impilo, ngakho musa unqobe yena, ebeka 200%. Kusuka ukuxhashazwa enjalo sokungacabangi enhliziyweni kuvela ngokushesha laphinde labhidlika, ngakho-ke kuyadingeka ukuba bahlanganyele ingqondo. Ngisho kangcono ukuthola Umqeqeshi abanolwazi ngeke ukhethe wena ukwelashwa okufanele.

CrossFit. Amanzi Wabasaqalayo

Emkhakheni CrossFit unesizungu, ngoba ezihlukahlukene kukhawulwe kuphela umcabango VODov Umqeqeshi noma umsubathi. Ngokuvamile imfundamakhwela ukunikela inguqulo lula omunye izinhlelo kombhali noma udale ukulandelana ngqo amakhono ayo. Kukhona amasayithi ekhethekile ukuthi uvumelane ukuqeqeshwa izinsuku kubagijimi obhekana nazo. Ngakho, izinkulungwane zabantu emhlabeni wonke enze izivivinyo ofanayo ngosuku olufanayo.

Lwenza eziningi-copyright VODov, aziwa bonke abathandi CrossFit. Ngamunye wabo olandela umgomo walo, ukuze ukwazi kalula pick up iqoqo angayithandi. Ngokuvamile igama amanzi ethandwa ibonisa essence yayo, noma yigama lomuntu owabudala. Kunezindlela eziningana izakhiwo ethandwa badume umhlaba wonke. Ake kangcono amanzi edume kunazo zonke.

CrossFit, uCindy AMANZI

Kungcono ukuba aqale ukuzilolonga CrossFit kuyinto Cindy amanzi. Sihlanganisa an amazing lula futhi ibe wusizo, futhi azidingi izinto ezikhethekile ukuze afeze. Engingakusho oluvundlile evamile ukwenza kube, kodwa lokho akusho ukuthi VOD kuphela ofanele Wabasaqalayo. Isakhiwo siqukethe wokudonsa 5, 10 push-ups 15 squats. Ukuze ukusetshenziswa kwaso kunikezwa imizuzu engu-20, okuyiwona udinga ukwenza isibalo esikhulu sezinto kusondela.

Kuzwakala kulula, kodwa umkhuba Wabasaqalayo kungcono ukusebenzisa ingxenye kuphela ngesikhathi osinikiwe, bese owesine. Yiqiniso, indlela yokuqala kungaba ukuya kalula, kodwa ngemva kwemizuzu engu-5, qala eyinkimbinkimbi. Ngokuvamile, izinga le-krossfitera saqala mayelana 10 oza ochwepheshe ongenza 20 ezinikezwa.

Fran

Sekuyisikhathi ufunde mayelana AMANZI sokuqala ngqa - Fran. CrossFit waqala ngale sethi umzimba, yakhelwe ngu-Greg Glassman. Yiqiniso, lokhu kudinga VOD omkhulu, kodwa zonke self-ukuhlonipha krossfiter ubophekile ngezikhathi ezithile ukuze uyifeze. Lesi sakhiwo sinamagumbi emahlandla lamatsatfu lapho inani ezinikezwa kancane kancane ngokulandelana 21-15-9. Ngokwabo umzimba ilula, kodwa eziphumelelayo - kungcono thrusters noma kwekhabhoni induku enesisindo 43 kg abesilisa 29 kg kwabesifazane. Thrusters lwenziwa ngemva iphakama, nokunye round emva round, elokhu enciphisa inani ezinikezwa.

Naphezu lula ngoba kubonakala sengathi kunokuthula kulesi iqoqo umzimba ngaphandle isizathu yaqanjwa isiphepho esibhubhisayo. Kwaba kanye naye baya isiko igama amanzi CrossFit amagama zesifazane. Ngisho abasubathi ebona awe phansi sikhathele siyingcuba phansi, wenza Franc, futhi oluhlaza kungcono Wabasaqalayo musa ngisho kungathatha sizi. Nokho, emphumeleni wala manzi muhle ukuthi abasubathi emhlabeni wonke ahlupha ngokwabo nsuku zonke, nikwenza.

amanzi Independent sokuhlanganiswa

owodwa kusukela ezihlukahlukene izinhlelo, ungakhetha self-ukuqeqeshwa, okubandakanya iwebhusayithi ekhethekile - ". AMANZI ikati" CrossFit ngokuvamile zidinga imishini ekhethekile, kodwa kukhona izinhlelo ukuthi engenziwa usebenzisa isisindo ayo kuphela. Ngo amahlelo yayo ukuqeqeshwa kufanele aqondiswe izimiso eziyisisekelo. Amanzi kufanele icele amaqembu yanjalo ezahlukene imisipha ukugwema ukucinana ezingadingekile.

Kuhle ukuqala nge push-hlobo umzimba. Lena zonke izinhlobo zemishini yokunyathelisa, push-ups,-sit-ups, ukusebenza ngendophi. Kulandelwe ngokudonsa umzimba ukuthi ukuthuthukisa emuva yakho bese biceps, isibonelo, donsa-ups ups. Futhi amanzi ekupheleni wenziwa cardio, efana ukugijima, Ukuvivinya bike noma eqhweni. Ukusebenzisa ngaphezulu embuthanweni, ezincane eziningi emathangeni. Ukusebenzisa lezi zimiso, ungakwazi kalula wenze iphakethe ephelele ekhaya ukusebenzisa. CrossFit kuyinto enhle kakhulu ukukhetha-VOD ezinesisindo noma dumbbells.

side effects

Amakilasi CrossFit nemiphumela ezimbili ezinkulu ezimbi, eyagcina amatshwayo walo mdlalo. Eyokuqala - is ukuhlanza ezenzeka abasubathi ngenxa umthwalo ngokweqile. Uphawu lokhu kunomthelela ongemuhle likhethiwe Clown Puke - indoda kwemisipha e timphahla tekubhukusha clown, ngentukuthelo ichitha okuqukethwe isisu sakhe phansi. E-United States ngaleso ukuhlanza kuqala ukuqeqeshwa athlete esibi ukunikeza isikipha nale uhlamvu onekhono. Nokho, lesi simo akuyona into ehlekisayo, ngoba kubonisa umthwalo ngokweqile emzimbeni, okumele kugwenywe ngazo zonke izindlela phakathi kwenqubo ukuqeqeshwa.

Enye uphawu CrossFit - uMalume rhabdom. Ngakho abasubathi ngokuthi rabdomiolizm - isifo kwenzeka ngoba imisipha fibre amakhefu futhi engena egazini. Lapho umonakalo izinso, owabangela umonakalo omkhulu empilweni yomuntu. Akukacaci namanje ukuthi bafika yini noma cha lesi sifo ezivame kangaka phakathi CrossFit, noma ngabe lilethwa unamakhono Stunt emphakathini, yakhelwe ukugcizelela kobukhulu ukuqeqeshwa.

CrossFit - ikhono ukwahlukahlukana

Ingabe CrossFit ukuyenza? Popularizers lokhu mkhuba zithi uhlelo yabo intuthuko ekulungiseleleni abasubathi. Kodwa kungakhathaliseki ukuthi bakholwe? CrossFit ngoba izimbangi bagcizelele ukuthi lolu hlobo umsebenzi ngokomzimba kuyalimaza kakhulu ngokusuka enhliziyweni. imiphumela Negative kungagwenywa uma ingqondo asondele eyinkimbinkimbi enikeza CrossFit. Umkhawulo VOD asivumela ukulinganisa izinga athlete, kodwa ekuphishekeleni nesikhathi esihle, ungalahlekelwa impilo. Udinga ulalelisise umzimba ngesikhathi umsebenzi, musa ubuhlungu ngenhloso womuntu ongabazisayo. Nge efanele CrossFit iba yokuchitha isizungu ezithakazelisayo, okuyinto kuqinisa impilo umzimba kanye inhliziyo. Uma unesithakazelo kule ezemidlalo umugqa omusha, zizwe ukhululekile ukuya ejimini, lapho nomqeqeshi afanelekayo ayoyikhetha ngawe ezifanele CrossFit-AMANZI. umshikashika wakho awulona ize, impilo enhle futhi ifomu enhle kuyoba umvuzo wakho.