El crossfit wod wasa ne mai girma, wasan da ya zama a lokuta da yawa na babban gasar. Ana yin shi tare da jerin motsa jiki na musamman da na kan lokaci waɗanda dole ne a yi su a ranakun da aka keɓe, don haka ya zama wasanni na yau da kullun. Shin kun san cewa Wod Crossfit ya zama wasan gasa a wurare da yawa?
Ana gudanar da manyan gasa na kwanaki da yawa inda maza da mata nuna karfinsu, gasa da fasaha. Idan ana son sanin abin da ake fafatawa, wannan shi ne abin da ake fafatawa a wasu wurare: tsugunne, tsalle-tsalle, tsalle-tsalle, tsalle-tsalle, tseren mita 400, maimaituwar kisa da buge-buge ko ja da baya, da sauransu.
Ma'anar wod
Wannan anglicism ya fito ne daga gajarta "Aikin rana". Ayyukansa na yau da kullun suna bin jerin motsa jiki waɗanda dole ne a yi su a takamaiman kwanaki da kuma inda aka haɗa su motsi da ayyuka daban-daban. Daga cikin su ƙarfi, jimiri da gymnastics.
Wod wasa ne da ake yinsa tare da amfani da karfi, amma horo ne da ya dace da kowa. Wajibi ne kawai don daidaita ƙarfin motsa jiki da nauyi ga bukatun kowane mutum.
Zaman da aka saba yi sun kai kusan awa daya inda kuke yin haɗin motsa jiki na motsa jiki, ayyukan ɗabi'a irin su tukin jirgin ruwa, ayyukan nau'ikan cardio kamar gudu, har ma da ƙarfi da ɗaukar nauyi irin na Olympics.
kowa da babban dalili da lafiya mai kyau ana iya sharadi don yin wannan wasa. Kuna iya farawa da mafi sauƙi da ƙananan ƙarfi Wod, kuma a kan lokaci ƙara ƙarfinsa tare da mafi wuya Wod.
Makasudin Crossfit
Babban makasudin Crossfit koyaushe shine yin aiki cikakken tsarin motsa jiki mai ƙarfi. Za a ƙirƙiri shirin koyaushe don bayarwa mafi kyawun horarwa da daidaita yanayin jiki da kuma shirya jiki ga abin da aka sani da wanda ba a sani ba. Manufarsa ita ce daidaita wasu motsa jiki don su kasance masu amfani a wasu ayyuka. Menene za a iya samu tare da Crossfit?
- Juriyar aiki: tun lokacin da aka kunna ƙarfin zuciya na zuciya, ƙara ƙarfin juriya godiya ga babban motsa jiki na huhu wanda aka haifar da aiki mai wuyar gaske.
- Rage nauyi: Godiya ga aikin juriya da ƙarfin ƙarfin zaman, za a kawar da mai daga jiki. Dole ne waɗannan motsa jiki su kasance masu ƙarfi da ƙarfi, ko da yaushe mako-mako kuma ana iya haɗa su da abinci mai kyau wanda ke tare da rashin mai.
- Yana rage damuwa: maida hankali da ake aiwatarwa tare da kowane zama zai isa ya sami damar samun cikakkiyar hankali a wannan lokacin. Bugu da ƙari, godiya ga motsa jiki da aka yi, zai zama da amfani sosai don fuskantar da kuma kwantar da hankali a cikin kwanaki masu zuwa.
- Tada kuzari: Sakamakon wannan nau'in shakatawa, gamsuwar samun damar ƙirƙirar wasu manufofi zai ƙara ƙarfafawa. Sakamakon haka, da'irar zamantakewa a cikin muhalli kuma tana haɓaka.
- Yana ƙarfafa ƙarfin jiki da tsoka: Za ku iya lura da yadda ake yin sautin jiki tare da ƙarfin da aka yi da kuma motsa jiki da ake yi akai-akai.
Yadda ake yin Wood
Wanene ke yin waɗannan atisayen? kocin ko "koci". Rubuta tsarin yau da kullun don yin aiki a kan akwatin akwatin ko ta hanyar dijital a cikin aikace-aikace ko a gidan yanar gizon cibiyar. Za ku kuma kasance mai kula da kowane zama, kuna taimakawa wajen aiwatar da darussan a daidai yanayin jikinsu da kuma ƙarfafa ku kada ku daina.
Akwatin horarwa Wuri ne ko cibiyar da ake gudanar da duk waɗannan ayyukan. Wuraren yawanci suna da fadi kuma suna cike da adadi mai yawa na kayan aiki don samun damar yin motsa jiki da gyaran jiki.
Bangarorin asali guda huɗu na wannan horon sun ginu:
- A cikin dumama ko dumama: Dole ne ku yi jerin motsa jiki don jiki ya shirya kuma ya dumi don kada ya haifar da raunuka.
- Ayyukan fasaha ko fasaha: Shi ne koyo da kamala na darussan Wod.
- Itace: shine tsarin horarwa don yin aiki.
- Miqewa ko huce: Dole ne ku yi jerin shimfidawa lokacin da kuka gama zaman CrossFit. Yana da mahimmanci.
nau'ikan itace
Dangane da tsawon lokaci:
- Shorts: tare da tsawon minti 6 zuwa 12.
- Mai sauri: yana ɗaukar ƙasa da mintuna 5.
- Matsakaici: 13 zuwa minti 22.
- m: daga mintuna 22 zuwa gaba.
Ya danganta da adadin motsa jiki:
- singlet: lokacin da motsa jiki da za a yi ba a haɗa shi da wani motsa jiki ba.
- Ma'aurata: lokacin da aka hada nau'ikan motsa jiki guda biyu.
- Triplet: Har zuwa nau'ikan motsa jiki guda uku ana haɗuwa.
Wannan ƙaramin gabatarwa ne ga duniyar crossfit. Takaitaccen bitar yadda duniyarsu take da kuma na nau'in motsi da ƙarfin da ake amfani da su a kowane horo. Daga cikin waɗannan abubuwan yau da kullun, ya kamata a lura cewa mai girma hadin gwiwa tare da sauran membobin, Tun da yake yana da kyau koyaushe a aiwatar da wannan wasanni tare da abokin tarayya don nemo wannan tallafin da inganta yau da kullun.