Kakade ngegama uzokwazi ukufaka intuit ukuthi yini i- ukuqeqeshwa spartan. Imayelana nokwenza imisebenzi ejulile kakhulu ngenhloso yokuthuthukisa amakhono omzimba ngenkathi kuthuthukiswa ukubukeka kwethu komzimba. Umuntu owenza lolu hlobo lokuqeqeshwa ufuna ibhalansi ephelele phakathi kwe ukuqeqeshwa okusebenzayo nokuqeqeshwa ngobuhle.
Kulesi sihloko sizochaza ngokuningiliziwe ukuthi yini ukuqeqeshwa kwabakwaSpartan, ukuthi kusekelwephi nokuthi yini okufanele uyenze ukuze ukwazi ukukuprakthiza.
Izici eziyinhloko
Njengoba lokhu kuqeqeshwa akuyona into ejwayelekile esinayo noma ikuphi, kufanele kucatshangwe ukuthi amandla okulimala angaphakama ngandlela thile. Into ejwayelekile kakhulu ukuziqeqesha ngezisindo ejimini ukuze thola ubukhulu bemisipha noma ulahlekelwe amafutha. Lolu hlobo lokuqeqeshwa lungenisa ukunyakaza lapho sisebenzisa khona inani elikhulu kakhulu lamaqembu emisipha.
Phakathi kwezinzuzo zokuqeqeshwa kweSpartan esinakho:
- Ukuphela kwamafutha
- Ukulawulwa okukhulu komzimba wethu
- Ukusetshenziswa kokuzivocavoca empilweni yangempela
- Ukuhlukahluka okukhulu kakhulu
- Isebenza ukuthola isisindo semisipha
- Kukhulisa ukukhuthazela ngokomzimba namandla
Lokhu kuqeqeshwa kuyinto ejwayelekile kakhulu engasiza ukuthola izinzuzo ezithile. Indawo ekahle yokwenza lokhu kungaba yibhokisi lapho kwenziwa khona i-CrossFit. Ukutholakala kwempahla kubalulekile lapho kwenziwa lolu hlobo lokuqeqeshwa, ngoba sizodinga izinto eziningi. Izinto ezisetshenziswa kakhulu ngokuvamile imigoqo nama-disc, isihlibhi, amasondo eloli, ibhokisi lokugxuma, amavesti anesisindo, izintambo, izinsimbi, njll
Lapho sibuzwa ukuthi singakwazi yini ukukwenza nasekhaya, impendulo inguyebo. Njengoba siphawule kwezinye izindatshana ezifana nalezi ze I-CrossFit ekhaya, ukusebenza ekhaya kusenza sibe nemikhawulo eminingi. Okufanelekile ukusebenzisa amathuluzi esinawo ebhokisini noma sihlanganise izivivinyo ngaphakathi nangaphandle kwendlu.
Izifundo eziyizithiyo
Esinye sezici ezisemqoka ezinikezwa ukuqeqeshwa kwabakwaSpartan yisifundo esidumile sesithiyo. Kulolu hlobo lomjaho ngeke nje ukwazi ukunikeza okusemandleni akho, kepha futhi ungancintisana nabangane noma abanye abantu. Uma kukhulunywa ngokuqeqeshwa, ukuzithuthukisa ngokuqhubekayo kubalulekile uma sifuna ukuthola imiphumela nokwenza ngcono ukusebenza.
Futhi kuyindlela enhle yokwazi ukuthi yimiphi imikhawulo yakho njengamanje, ezoba sesikhathini esithile ngemuva kokuqeqeshwa. Ungaziqhenya ngawe uma ukwazi ukuzinqoba njalo lapho wenza le nkambo yesithiyo ngesikhathi esifushane kakhulu. Kuyindlela enhle yokuzivocavoca, ngoba ihlanganisa ukunyakaza okususelwa emandleni nasekukhuthazeleni ukunqoba izithiyo. Uzodinga amandla amahle wokuzama ukufeza konke futhi uphile emzameni.
Ngokuqondene nemikhuba eyenziwa kulolu hlobo lokuqeqeshwa, iyinhlanganisela yeminye imikhakha. Ungasho ukuthi ufuna ukulingana phakathi kweCrossFit, iStrongman ne-Athletics phakathi kwabanye. Ngenxa yokwethulwa kwalezi zindlela zemidlalo uzokwazi ukuba nezisusa ezingaba namandla kakhulu zokuziqeqesha ezindleleni zamandla ezahlukahlukene. Ngale ndlela uzokwazi ukuhlinzeka umzimba ngomthamo ofanele wokuphendula lapho kwenzeka umsebenzi ngamunye.
Ngakho-ke, ekuqeqeshweni kweSpartan sithola izivivinyo zigxile ezingxenyeni ezahlukahlukene njengamandla, amandla, ama-plyometric, ama-calisthenics nesimo se-metabolic. Isici esibalulekile okufanele usikhumbule uma ufuna ukuthuthuka kulolu hlobo lokuqeqeshwa Kungukuthuthuka kwamandla akho we-cardiopulmonary. Akusizi ngalutho ukuzama ukunqoba inkambo yesithiyo uma kamuva ungenawo amandla anele we-cardiopulmonary okukhuthazelela isifunda sonke.
Ukudla kokuzivocavoca kweSpartan
Uma sifuna ukuthola ukuthi umkhawulo womzimba wethu uyini, singenza lolu hlobo lokuqeqeshwa. Ngokushesha ngemuva kokwenza kanjalo, sizobe sesibangela ukuguquguquka okuhambisanayo ezingeni lesistimu yezinzwa. Kodwa-ke, ukuze uphendule kahle kulolu hlobo lokuzivocavoca, kungakuhle ukuthi ulandele indlela yokudla ngokwenhloso.
Ukudla okusetshenziswe kakhulu kulolu hlobo lokuqeqeshwa kungukudla kwepaleo. Kungukudla okususelwa kwimikhiqizo yangempela efana nenyama nenhlanzi, amaqanda, amantongomane, imifino yesizini nezithelo, imbewu, njll. Ngaphandle kokucutshungulwa noma ubuncane obukhona. Kungabuye kuhlanganiswe nezinye izivumelwano zokudla njengokuzila ukudla ngezikhathi ezithile kanye nezinye izivumelwano zokuqeqesha njengokuqeqeshwa kokuzila.
Ukuze wenze ukuqeqeshwa kweSpartan kufanele ube nezidingo ezithile ozohlangabezana nazo:
- Yiba nomthamo omuhle wenhliziyo.
- Ukumelana okuhle emisipheni nasesivinini esikhulu.
- Ulwazi lokunyakaza okuyisisekelo kwama-Olimpiki.
- Njengoba uqeqeshe inkambiso yamandla ekwazise ngokuzivocavoca okwenziwa kumasekethe. Phakathi kwalezi zivivinyo eziyisisekelo sithola i- squat kanye deadlift.
- Kufanele ukwazi ukwenza ukunyakaza ngesisindo somzimba wakho njengama-chin-ups noma izimali.
Imvamisa isekethe liqondiswe kubantu abanokuqeqeshwa okuthuthuke kakhulu futhi abanolwazi olwanele lokwenza izivivinyo kahle.
Umkhuba
Ake sinikeze isibonelo sokuthi inqubo yokuqeqesha yaseSpartan ingaba yini.
1) Gijima
Ngalolu suku kufanele sigcwalise isekhethi yokumelana nezikhawu ezilandelayo ngaphandle kokuphumula noma yisiphi isikhathi phakathi kwezikhawu:
- 1000mts
- Ama-200mts ngokushesha
- 800mts
- Ama-200mts ngokushesha
- 600mts
- Ama-200mts ngokushesha
- 400mts
- Ama-200mts ngokushesha
- 200mts
- Ama-200mts ngokushesha
Ingxenye lapho ithi masinyane sizohamba ngejubane.
2) imizuzu eyi-12 ye-EMOM
Senza ukuhlanzwa kwamandla okungu-5 ngochungechunge lwe-15 lweBurpees lapho sizokweqa khona ibha ngokuhamba kwesikhathi.
3) Sizokwenza ukuphindaphinda okungu-100 kwesifuba phansi emasongweni.
Ngaso sonke isikhathi lapho senza ama-reps ayi-15, sizokwenza ama-pushups ayi-10 bese siqhubeka nokuqeqeshwa.
Njengoba ukwazi ukubona, lolu qeqesho ludinga kakhulu futhi yibo kuphela abaphambili abangalwenza. Ngaphezu kwalokho, izindlela ezimbi zokuzivocavoca umzimba zingakhuphula amathuba okulimala. Sifuna ukuziqeqesha kanzima, singazilimazi bese silahlekelwa yiyo yonke imiphumela esiyitholile.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokuqeqeshwa kwabangaphandle futhi ungakusebenzisa empilweni yakho yansuku zonke. Ungaba iqhawe leqiniso.