El crossfit wod ngumdlalo omkhulu, umdlalo oba ezimeni eziningi ze ukuncintisana okuphezulu. Kwenziwa ngochungechunge lwezivivinyo ezikhethekile nezifika ngesikhathi okufanele zenziwe ngezinsuku ezibekiwe, ngakho-ke kuba umdlalo ojwayelekile. Ubuwazi ukuthi i-Wod Crossfit iba umdlalo wokuncintisana ezindaweni eziningi?
Imincintiswano emikhulu ibanjwa izinsuku ezimbalwa lapho amadoda nabesifazane khombisa amandla abo, ukuncintisana kanye nekhono. Uma kwenzeka ufuna ukwazi ukuthi yini eqhudelanayo, yilokhu okuqhudelana khona kwezinye izindawo: ama-squats, ama-push-ups, amagxathu okuhamba, imijaho yamamitha angu-400, ukuphindaphinda ama-deadlift nama-burpees noma ama-pull-ups, phakathi kokunye.
Incazelo yegama
Lobu-anglicism buvela ku-acronym "Umsebenzi wosuku". Inqubo yakhe ilandela uchungechunge lwezivivinyo okufanele zenziwe ngezinsuku ezithile nalapho zixutshwa khona ukunyakaza kanye nemisebenzi ehlukene. Phakathi kwabo amandla, ukukhuthazela kanye Gymnastics.
I-Wod ingumdlalo owenziwa ngokusetshenziswa kwamandla, kodwa Ukuqeqeshwa okufanele wonke umuntu. Kudingeka kuphela ukuvumelanisa ukuqina kokuzivocavoca kanye nomthwalo wezidingo zomuntu ngamunye.
Izikhathi ezijwayele ukuzijwayeza zihlala cishe ihora lapho wenza khona inhlanganisela yokuzivocavoca kwesisindo somzimba, imisebenzi ye-monostructural efana nokugwedla, imisebenzi yohlobo lwe-cardio efana nokugijima, ngisho namandla kanye nokuphakamisa izinsimbi.
noma ubani nge ugqozi olukhulu nempilo enhle kungaba conditioned ukwenza lo mdlalo. Ungaqala nge-Wod elula futhi ephansi kakhulu, futhi ngokuhamba kwesikhathi wandise amandla ayo nge-Wod enzima kakhulu.
Imigomo ye-Crossfit
Inhloso enkulu yeCrossfit bekulokhu kuwukwenza uhlelo oluphelele noluguquguqukayo lokuzivocavoca. Uhlelo luzohlala ludalelwa ukunikeza ukuqeqeshwa okungcono kakhulu nokulungisa umzimba futhi ulungiselele umzimba kokubili owaziwayo nongaziwa. Inhloso yawo ukuvumelanisa izivivinyo ezithile ukuze zibe luwusizo kweminye imisebenzi. Yini engafinyelelwa nge-Crossfit?
- Ukumelana nomsebenzi: njengoba umthamo wenhliziyo nemithambo yegazi ucushiwe, okwandisa ukumelana ngenxa yokuzivocavoca okukhulu kwamaphaphu okwenziwa umsebenzi onzima.
- Ukwehla kwesisindo: Ngenxa yomkhuba wokumelana namandla ezikhathi eziqinile, amafutha azosuswa emzimbeni. Lezi zivivinyo kufanele zibe njalo futhi zishintshe, njalo ngesonto futhi zingahambisana nokudla okuhle okuhambisana nokungamafutha.
- Yehlisa ingcindezi: ukugxila okwenziwa ngeseshini ngayinye kuyokwanela ukuze ukwazi ukuba nengqondo ehluzekile ngaleso sikhathi. Ngaphezu kwalokho, ngenxa yokuzivocavoca okwenziwe, kuyoba usizo kakhulu ukubhekana nokuphumula ingqondo ezinsukwini ezilandelayo.
- Khulisa ugqozi: Njengomphumela walolu hlobo lokuphumula, ukwaneliseka kokukwazi ukudala imigomo ethile kuzokwandisa ugqozi. Ngenxa yalokho, umbuthano womphakathi endaweni nawo uyandiswa.
- Iqinisa amandla omzimba nemisipha: Uzokwazi ukubona ukuthi umzimba uthonywa kanjani ngamandla asetshenziswayo kanye nokuzivocavoca okwenziwa njalo.
I-Wod yenziwe kanjani
Ngubani owenza lezi zivivinyo? umqeqeshi noma “umqeqeshi”. Bhala isimiso sokuphrakthiza ebhodini lebhokisi noma ngedijithali kuhlelo lokusebenza noma kuwebhusayithi yesikhungo. Uzophinde uqondise iseshini ngayinye, usize ukwenza izivivinyo ngokuma komzimba okuhambisanayo futhi ukhuthaze ukuthi ungayeki.
Ibhokisi lokuqeqesha Yindawo noma isikhungo lapho yonke le misebenzi yenziwa khona. Izikhala ngokuvamile zibanzi futhi zigcwele inani elikhulu lezinto ezizokwazi ukwenza ukuqina nokwakha umzimba.
Izingxenye ezine ezibalulekile zalokhu kuqeqeshwa zisekelwe:
- Ekushisiseni noma ekushisiseni: Kufanele wenze uchungechunge lwezivivinyo ukuze umzimba ulungiselele futhi ufudumale ukuze ungadali ukulimala.
- Ukuzijwayeza kwesu noma ikhono: Ukufunda kanye nokupheleliswa kwezivivinyo ze-Wod.
- Izinkuni: kuwumkhuba wokuzilolonga.
- Yelula noma ipholise phansi: Kufanele wenze uchungechunge lwama-stretch uma usuqedile iseshini ye-CrossFit. Kuyisisekelo.
izinhlobo zokhuni
Kuya ngobude besikhathi:
- ICortos: ubude besikhathi obuyimizuzu engu-6 ukuya kweyi-12.
- Ngokushesha: ihlala ngaphansi kwemizuzu emi-5.
- Maphakathi: Imizuzu emi-13 ukuya kwengama-22.
- olunzulu: kusukela emizuzwini engama-22 kuye phambili.
Kuye ngenani lokuzivocavoca:
- I-Singlet: lapho ukuvivinya umzimba okuzokwenziwa kungahlanganiswa nomunye umsebenzi.
- Umbhangqwana: lapho izinhlobo ezimbili zokuzivocavoca zihlanganiswa.
- I-Triplet: Kuhlanganiswe kuze kube yizinhlobo ezintathu zokuzivocavoca.
Lesi isingeniso esincane somhlaba we-crossfit. Ukubuyekezwa okufushane kokuthi umhlaba wabo unjani kanye ne uhlobo lokunyakaza namandla asetshenziswa ekuqeqesheni ngakunye. Phakathi kwalezi zinqubo, kufanele kuqashelwe ukuthi enkulu ukusebenzisana namanye amalungu, njengoba kuhlale kukuhle ukuzijwayeza lokhu ezemidlalo nozakwethu ukuze uthole lokho kusekelwa futhi uthuthuke nsuku zonke.