Kodi crossfit ndi pulogalamu yotani yophunzitsa amayi?

Pali malo ambiri pamasewera omwe amagwiritsidwa ntchito pazinthu zosiyana: kulemera kwa thupi, kuwonjezeka kwa mphamvu, kukula kwa mphamvu ya corset ndi zina zotero. Crossfit ndi yotchuka kwambiri, yomwe mungathe kuchita muholo ndi kunyumba, chinthu chofunikira ndikuganizira malamulo onse ndi zochitika za maphunziro.

Crossfit - ndi chiyani?

Maseŵera a masewera, pogwiritsa ntchito kukula kwa thupi lathunthu, amatchedwa crossfit (CrossFit). Woyambitsa wake ndi Greg Glassman, yemwe anali katswiri wa masewera olimbitsa thupi. Kuti mumvetse zomwe crossfit ndi yazimayi, nkofunika kuzindikira kuti maphunziro amenewa akuphatikizapo zinthu zolemetsa, kumangirira thupi, mphamvu zolimbitsa thupi, mphamvu zolimbitsa thupi, masewero olimbitsa thupi ndi weightlifting. Zochita zapaderazi zimagawidwa m'magulu angapo, omwe amapangidwa kwa anthu omwe amaphunzitsidwa.

Crossfit - ubwino ndi chiopsezo

Kutchuka kwa kayendetsedwe ka masewera kotereku ndi chifukwa cha kukhalapo kwa ubwino wambiri.

1. Amathandizira kuphunzitsa mtima, kuwonjezera kupirira kwa thupi ndi kusintha kagayidwe kake .
2. Ndi kuphunzitsidwa nthawi zonse, mukhoza kusintha kusintha ndi kugwirizana kwa thupi, kuwonjezera mphamvu ndi minofu.
3. Ubwino wokwera pamtunda umagwirizana ndi mfundo yakuti munthu amakula m'njira zosiyanasiyana ndipo amakhala mtundu wa "msilikali wapadziko lonse".
4. Mapinduwa akuphatikizapo mitundu yosiyanasiyana ya maphunziro, choncho musachite manyazi.

Kupeza zomwe crossfit ndizomwe, ndikofunikira kulingalira zolephera za njirayi. Panthawi yophunzitsidwa, mtima wamtima uli wolemera kwambiri. Crossfit ndiwopweteka kwambiri, choncho ndikofunikira kwambiri kuona njira yophunzitsira. Zonsezi zimapangitsa kuti wina asapitirize - wothamanga sangathe kukhala wopambana mu njira ya konkire. Choncho, iwo amene akufuna kudziwa bwino kupititsa patsogolo kapena kumanga thupi ayenera kuganizira cholinga komanso ngati mukufuna kupopera minofu, ndiye kuti njira yachiwiri ndi yoyenera.

Kodi crossfit ikukula chiyani?

Lingaliro lophunzitsira limatanthauza kukula kovuta kwa thupi lonse, kotero iwo amatha kupanga panthawi imodzi mawonekedwe osiyanasiyana.

1. Kuphunzira nthawi zonse kumathandiza kuwonjezeka mphamvu, mphamvu, zolondola komanso kuyeza.
2. Kwa mndandanda, womwe umagwirizana ndi zomwe crossfit amapereka, kuphatikizapo kukula kwa kusinthasintha , kugwirizana, kuthamanga ndi mphamvu. Zotsatira zake, zimakhala zosavuta kwa wothamanga kuti azisintha ndi zina.
3. Izi ziyenera kunenedwa zokhudzana ndi zotsatira zabwino pa mkhalidwe wa mtima ndi kupuma.

Crossfit - Motivation

Kuti masewera asangalale, ndipo panalibe chilakolako chosiya chirichonse, zolinga zabwino ndizofunikira kwambiri. Anthu ambiri anasiya ndikusiya kuchita nawo mafilimu, chifukwa nthawi zambiri mapulogalamu ndi mayeso enieni a mphamvu, choncho ndikofunikira kupeza zolimbikitsa. Oyamba ambiri amayamba maphunziro opanga masewera olimbitsa thupi asanachite masewera olimbitsa thupi. Zolinga za crossfit zikhoza kukhala zosiyana, mwachitsanzo, amayi amazisankha kuti awonongeke mofulumira, ndi amuna kuti apititse patsogolo chitetezo cha thupi lawo.

Pulogalamu yophunzitsa Crossfit

Njira iliyonse ya masewera ili ndi mfundo zake ndi malamulo, zomwe ziyenera kuwerengedwa. Ngati n'kotheka, magawo oyambirira akulimbikitsidwa kuti aziyang'aniridwa ndi mphunzitsi, zomwe zingakuthandizeni kusankha zochitika zoyenera, sankhani njira yoyenera yochepetsera chiopsezo cha kuvulala. Ngati palibe mwayi wopita ku holoyi, ndiye choyamba muyenera kumvetsera mwatsatanetsatane, ndipo ndiye kuti mupitirize kuchita. Kuti mumvetsetse kuti crossfit ndi yani, ndikofunikira kulingalira malamulo angapo ofunikira:

1. Woyamba akulangizidwa kuti ayesere mapulogalamu angapo, ndiyeno, asinthe wina ndi mnzake. Ngati cholinga chake ndi kuphunzitsa minofu inayake, ndiye kuti ndi kofunika kupanga kamodzi pamlungu.
2. Kwa mphindi 20-30. ndikofunika kuchita masewera olimbitsa thupi atatu.
3. Pakati pa zochitika, kupumula sikuyenera kukhala kochepa.
4. Kwa maphunziro, machitachita amasankhidwa, ndipo chiwerengero cha kubwereza kapena nthawi yeniyeni yomwe iyenera kuchitidwa ndiyatsimikiziridwa.
5. Muyenera kuyamba ndi kutentha-kutentha minofu ndi mitsempha. Ngati izi sizikuchitika, padzakhala chiopsezo chowonjezeka cha kuvulala.
6. Kuti mukwaniritse zotsatira, kuphunzitsidwa pamtunda kumafunika kukhala kawirikawiri, ndiko, katatu pa sabata.
7. Ndibwino kuti muwonjezere katundu pang'onopang'ono, kuti thupi ligwiritsidwe ntchito, ndipo kupita patsogolo kumawonekera. Sankhani kulemera, poyang'ana pa maphunziro anu enieni.

Crossfit kunyumba

Ambiri alibe mwayi wochita muholoyi, koma ichi si chifukwa chosiya maphunziro, chifukwa pali zochitika zomwe zingachititse kunyumba. Onetsetsani kuti muyambe ndi kutentha, komwe kumayenera kukhala 10-15 Mphindi. Ndi bwino kulumpha mmalo, chingwe, mutu wotsendayenda, mahi ndi zina zotero. Pulogalamuyi ya nyumba yophunzila iyenera kuchitidwa m'magulu anai mu nthawi yochepa ya nthawi. Yesetsani kusintha nthawi zonse zotsatira.

• masewera ndi kulumpha - kubwereza 20;
• Kupitiliza-15 - kubwereza;
• Kuwombera pamsewu - makwereza 20;
• bernes - 20 kubwereza.

Crossfit - masewera olimbitsa thupi

Pali masewera olimbitsa thupi omwe angaphatikizidwe mu maphunziro omwe akufuna kulemera. Pali njira zomwe zimatanthauza kugwiritsa ntchito kulemera kwina, ndipo popanda. Ndibwino kuti oyamba kumene ayambe njira yachiwiri, ndiyeno, kuonjezera katundu. Kwa iwo omwe ali ndi chidwi ndi mtanda wa kuchepa thupi, muyenera kudziwa kuti iyi ndi pulogalamu yapadera yotentha mafuta, kuchotseratu cellulite, kutulutsa corset minofu ndi kusintha chiwerengerocho.

1. Birpi . Zochita izi zikuphatikizapo zigawo zingapo, zogwirizana mu unyolo. Choyamba khalani pansi ndikugwirana manja. Pambuyo poyendetsa mapazi anu kudumphira, tengani malo osakanikirana. Kupikisana kumapangidwa kuchokera kwa iwo. Kenaka pitani mmwamba, mutenge miyendo yanu mukudumphira ku malo oyambira, ndipo pangani kulumphira mmwamba ndi zina zotero. Maphunziro a ntchitoyi ayenera kuchitidwa mofulumira.
2. Kusakanikirana ndi thonje . Crossfit kulemera kwake kumaphatikizapo zochita zolimbitsa manja ndi minofu ya pectoral, choncho zotsatira zabwino zimapereka mphukira. Ganizirani bodza, kuyika dzanja lanu pa mapewa anu kapena kupatula pang'ono. Thupi liyenera kukhala lolunjika ndi lovuta. Pitani pansi momwe mungathere, pokhapokha mutagwirana zida zankhondo, ndipo mutulukamo muzichita khama kwambiri ndikuponyera thupi kuti mukhale ndi thonje. Ndikofunika kumangika pamagulu ang'onoang'ono ogulika, ndikupanga makina opuma.
3. Masewera okhala ndi dumbbells . Kumvetsetsa mutu - ndi chiani cha crossfit, simungaphonye ntchitoyi, yomwe imathandiza kuthetsa minofu ndi miyendo. Tengani zitsulo m'manja mwanu ndikuzisunga pafupi ndi mapewa anu. Sewerani pansi, kukoketsani pakhosi mpaka kumapeto kwa chiuno. Chotsani malo, ndiyeno, mukukwera, tukutsani minofu nthawi yomweyo pamutu panu.

CrossFit Program for Oyamba

Wopikisano aliyense ali ndi ufulu wopanga pulogalamu yomwe idzakwaniritse malamulo ndi mphamvu zake. Mwachitsanzo, pulogalamu yopangira anthu oyambirira, ikukonzedwa kwa mwezi. Mukhoza kuchichita paliponse, popeza palibe chowonjezera chofunika. Zomwe zimafotokozedwa ndi zosavuta ndipo zimagwiritsa ntchito potsindika kulemera kwake. Ndikofunika kuti tisaiwale za kupumula, chifukwa thupi limasowa nthawi kuti likhale labwino. Mlungu uliwonse, m'pofunikira kuwonjezera nthawi ya kubwereza mobwerezabwereza ndi mphindi zisanu.

Zipangizo zam'mbali

Popeza maphunzirowa akuphatikizapo machitidwe osiyana, ndiye kuti zipangizo zawo zoyamba ndi zowonjezera zimagwiritsidwa ntchito.

1. Kuchokera pa mapepala a gymnastics amatengedwa, omwe amathandiza kulimbitsa minofu ya kumbuyo, makina osindikizira, lamba la pamapewa ndi manja.
2. Anagwiritsa ntchito chingwe pofuna kulimbitsa minofu ya manja ndi thupi.
3. Timagwiritsanso ntchito zipangizo zoterezi pa crossfit: bwalo losakanikirana, bokosi la plioli, masewera a masewera, masewera, mapulogalamu othandizira, zitoliro, zolemera ndi mipiringidzo.
4. Pakuti kardionagruzki mu maphunziro amapanga makina oyendayenda, chingwe, treadmill ndi masewera olimbitsa thupi.

Crossfit Clothing

Chikole cha ntchito yopangira masewera olimbitsa thupi ndi zovala zabwino zomwe siziyenera kuyendetsa kayendetsedwe kake. Zovala za crossfit kwa amayi ziyenera kukhala pafupi ndi thupi momwe zingathere komanso kukhala owala. Kuphunzitsa masewera sikoyenera kuti musankhe suti yopangidwa ndi zakuthupi, mwachitsanzo, thonje, chifukwa sizitulutsa chinyezi ndipo sichikoka. Ndikofunika kuti minofu ifike bwino, imatenga chinyezi bwino ndikuletsa kutentha kwa thupi. Crossfit kwa atsikana amafunika pamwamba pamasankha, zomwe zingakhale bwino kukonza chifuwa. Ndikoyenera kugwiritsa ntchito chitetezo cha shin ndi magolovesi.

CrossFit Shoes

Kwa makalasi ndikofunikira kusankha maseche, omwe ayenera kutsatira malamulo ena. Posankha chitsanzo, samalirani yekha, omwe ayenera kukhala okhwima, mwinamwake inu muvulazidwa. Mabotolo sayenera kukhala ndi chitetezo chozama. Kwa machitidwe ambiri ndi abwino shtangetki - wapadera nsapato for weightlifting. Nsapato zabwino za ffe-mtanda siziyenera kukonzanso chidendene ndi mchimake, komanso mbali zina za phazi, zomwe chitsanzocho chiyenera kukhala ndi mawonekedwe atatu kapena zoyika. Chinthu china chofunika ndi gawo lopuma mpweya wabwino.

Crossfit - zotsutsana

Kuyesera kwakukulu kungayambitse thanzi labwino, kotero ndikofunikira kulingalira zoletsera.

1. Zaletsedwa kuchita zovuta zovuta kwa anthu omwe ali ndi matenda a mtima ndi kupuma.
2. Kuwonetsetsa kumaphatikizapo kupezeka kwa kuvulala kwa minofu ya minofu, ntchito zamakono ndi matenda mu mawonekedwe ovuta.
3. Kuwonongeka kwa crossfite kumakhudza anthu omwe ali ndi matenda opatsirana kwambiri, matenda a chiwindi, impso, zamtsinje, mapiritsi oyambirira a m'mitsempha ndi m'mimba. Izi ndi mbali yokhayo yotsutsana, choncho ndibwino kuti mufunsane ndi dokotala poyamba.