Ukusuka kwigama ungaqikelela ukuba imalunga nantoni na. uqeqesho lwe-spartan Imalunga nokwenza imisebenzi eqatha kakhulu ngenjongo yokuphucula izakhono zomzimba ngelixa siphucula inkangeleko yethu yomzimba. Umntu owenza olu hlobo loqeqesho ufuna ibhalansi egqibeleleyo phakathi a uqeqesho olusebenzayo kunye noqeqesho lobuhle.
Kweli nqaku siza kuchaza ngokweenkcukacha ukuba yintoni uqeqesho lwe-Spartan, lusekelwe kuyo kwaye yintoni omele uyenze ukuze ukwazi ukuwenza.
Iimpawu eziphambili
Ekubeni olu qeqesho lungeyonto iqhelekileyo esinayo naphi na, simele sikhumbule ukuba amathuba okwenzakala asenokuba phezulu ngandlel’ ithile. Eyona nto iqhelekileyo kukuqeqesha ngeentsimbi kwindawo yokuzivocavoca ukuya ukufumana ubunzima bemisipha okanye ulahlekelwe ngamafutha. Olu hlobo loqeqesho luzisa iintshukumo apho sisebenzisa inani elikhulu lamaqela emisipha.
Phakathi kweenzuzo zoqeqesho lweSpartan sinazo:
- Ukuphela kwamafutha
- Ulawulo olukhulu lomzimba wethu
- Ukusetyenziswa kwemithambo kubomi benene
- Iintlobo ezininzi zeentshukumo
- Isetyenziselwa ukufumana ubunzima bemisipha
- Yandisa ukunyamezela komzimba kunye namandla
Olu qeqesho yinto eqhelekileyo ngakumbi enokunceda ukufumana iingenelo ezithile. Indawo efanelekileyo yokuyenza iya kuba yibhokisi apho i-CrossFit yenziwa khona. Ubukho bezinto eziphathekayo bubalulekile xa kusenziwa olu hlobo loqeqesho, kuba siya kufuna izinto ezininzi. Eyona nto isetyenziswa kakhulu ngokuqhelekileyo imivalo kunye neepleyiti, isileyi, amavili elori, ibhokisi yokutsiba, iivesti ezinobunzima, iintambo, iikettlebells, njalo
Xa sibuzwa ukuba singayenza na ekhaya, impendulo nguewe. Njengoko siye saphawula kwamanye amanqaku afana CrossFit ekhaya, ukusebenza ekhaya kusenza sibe nemida emininzi. Okufanelekileyo kukusebenzisa izixhobo esinazo kwiibhokisi okanye ukudibanisa imithambo ngaphakathi nangaphandle kwekhaya.
Iikhosi ezingumqobo
Enye yezona zinto ziphambili ezibonelelwa ngoqeqesho lweSpartan yikhosi yomqobo edumileyo. Kolu hlobo lwemidyarho awuyi kukwazi ukunikela okona kulungileyo, kodwa unokukhuphisana nabahlobo okanye abanye abantu. Xa siziqeqesha, ukuziphucula rhoqo kubalulekile ukuba sifuna ukufumana iziphumo kunye nokuphucula ukusebenza.
Ikwayindlela elungileyo ukwazi ukuba yeyiphi imida yakho ngoku kwaye iya kuba yintoni ngexesha elithile emva koqeqesho. Unokuba neqhayiya ngawe ukuba uyakwazi ukugqwesa wena ngalo lonke ixesha usenza le khosi yomqobo ngelona xesha lifutshane linokwenzeka. Lukhetho oluhle lokuzilolonga, kuba Idibanisa iintshukumo ezisekelwe kumandla kunye nokuchasana ukoyisa imiqobo. Uya kufuna amandla alungileyo ukuze ube nesibindi sokufezekisa yonke into kwaye usinde kumzamo.
Ngokubhekiselele kwiinkqubo zesiqhelo ezenziwa kolu hlobo loqeqesho, zingumxube wezinye izifundo. Unokuthi ifuna ukulingana phakathi kwe-CrossFit, iStrongman kunye ne-Athletics phakathi kwabanye. Ngombulelo ekuqalisweni kwezi zifundo zezemidlalo uya kukwazi ukuba neyona nto inokukhuthazwa ukuba ukwazi ukuqeqesha kwiindlela ezahlukeneyo zamandla. Ngale ndlela uya kuba nakho ukunika umzimba amandla okuphendula afanelekileyo xa umsebenzi ngamnye usenzeka.
Kuzo zonke ezi zizathu, kuqeqesho lwe-Spartan sifumana umthambo ogxile kwiindawo ezahlukeneyo ezinje ngamandla, amandla, i-plyometrics, i-calisthenics kunye ne-metabolic conditioning. Inkalo ebalulekileyo ekufuneka uyithathele ingqalelo ukuba ufuna ukuqhubela phambili kolu hlobo loqeqesho Kukuphucula umthamo wakho we-cardiopulmonary. Akukho sizathu sokuzama ukoyisa ikhosi yomqobo ukuba awunayo i-cardiopulmonary capacity eyaneleyo yokunyamezela yonke isiphaluka.
Ukutya koqeqesho lweSpartan
Ukuba sifuna ukufumanisa ukuba yintoni umda womzimba wethu, sinokwenza olu hlobo loqeqesho. Kungekudala emva kokwenza njalo, siya kubangela ukulungelelaniswa okuhambelanayo kwinqanaba le-nervous system. Nangona kunjalo, ukuze uphendule kakuhle kulolu hlobo lokuzivocavoca, kuyacetyiswa ukuba ulandele ukutya ngokwenjongo.
Ukutya okusetyenziswe kakhulu kolu hlobo loqeqesho kukutya kwe-paleo. Kukutya okusekelwe kuphela kwiimveliso zokwenyani ezifana neNyama kunye nentlanzi, amaqanda, amandongomane, imifuno yeXesha kunye neZiqhamo, iimbewu, njl. Ngaphandle kwalo naluphi na uhlobo lokucubungula okanye ubuncinane obunokwenzeka. Isenokudityaniswa nezinye iiprothokholi zokutya ezifana nokuzila ukutya okwethutyana kunye nezinye iiprothokholi zoqeqesho ezinjengoqeqesho olukhawulezayo.
Ukuze wenze uqeqesho lwe-Spartan kufuneka ube neemfuneko ezithile zokuhlangabezana nazo:
- Yiba nomthamo ofanelekileyo wentliziyo.
- Ukuchasana kakuhle kwimisipha kunye nesantya esiphezulu.
- Ulwazi lweentshukumo ezisisiseko zeOlimpiki.
- Ukuba uqeqeshe inkqubo yamandla ekwazise kwimithambo eyenziwa kwiisekethe. Phakathi kwezi ziqhelo ezisisiseko sifumana i i-squat kunye ne-deadlift.
- Kufuneka ukwazi ukwenza iintshukumo ngobunzima bomzimba womntu njengokutsalwa okanye ukudiphu.
Ngokuqhelekileyo isekethe ijolise kubantu abanoqeqesho oluphezulu kunye nabanamava okwaneleyo ukwenza imithambo kakuhle.
Rhoqo
Makhe sinike umzekelo wokuba iya kuba yintoni na inkqubo yoqeqesho yaseSpartan.
1) Qhuba
Ngolu suku kufuneka sigqibe isekethe yokumelana nala mathuba alandelayo ngaphandle kokuphumla phakathi kwamathuba:
- 1000 yeemitha
- 200mts ngokukhawuleza
- 800 yeemitha
- 200mts ngokukhawuleza
- 600 yeemitha
- 200mts ngokukhawuleza
- 400 yeemitha
- 200mts ngokukhawuleza
- 200 yeemitha
- 200mts ngokukhawuleza
Inxalenye apho ithi ngokukhawuleza siya kuhamba nge-sprint.
2) Imizuzu eyi-12 ye-EMOM
Senza ukucoca amandla ama-5 kunye neeseti ezili-15 zeBurpees apho siya kuthi sitsibe ibhari ecaleni.
I-3) Siza kwenza ukuphindaphinda kwe-100 yesifuba sokucwilisa kumakhonkco.
Ngalo lonke ixesha sisenza iireps ezili-15, siyakwenza iipush-ups ezili-10 kwaye siqhubeke noqeqesho.
Njengoko ubona, olu qeqesho lufuna kakhulu kwaye ngabantu abaphambili kuphela abanokuluqhuba. Ukongeza, ubuchule bokwenza umthambo obungalunganga bunokwandisa amathuba okwenzakala. Sifuna ukuzilolonga ngamandla, singonzakali kwaye siphulukane nazo zonke iziphumo ezifunyenweyo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga noqeqesho lweSpartan kwaye unokulusebenzisa kubomi bakho bemihla ngemihla. Unokuba ngumlo wokwenene.