Crossfit: chii icho, mabhenefiti uye zvinokuvadza, redunhu kudzidziswa uye maitiro ekugadzirira

Makore gumi apfuura munyika yefitness pfungwa yecrossfit yaive nyowani uye isingazivikanwe, asi ikozvino kusarudzwa kweiyi nhabvu nhungamiro yekugara uchirovedza hazvishamise. Dzinenge nzvimbo dzese dzekusimbisa muviri dzine varairidzi mucrossfit, makwikwi enguva dzose, uye iyo Internet izere nemavhidhiyo ane mhando yechiitwa inoitwa nenzira "inoputika", uye zvakasiyana zvakasiyana nekufamba kweyakajairwa Arsenal yevanogadzira muviri uye vanosimudza.

Crossfit yakazvivakira payo huru hombe yevavimbika vateveri, zvisinei, negativity uye kushoropodza (akaruramiswa uye kwete) varikushayikwawo. Muchinyorwa chino kuyedza "kugadzirisa kuburikidza" iyo pfungwa yekuyambuka kune avo vanofarira nhaurwa iyi uye vari kuzviongorora sisitimu iyi seinotungamira gwara mukudzidziswa.

Onawo:

• Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
• Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

Ruzhinji ruzivo nezve crossfit

Crossfit (Muchinjikwa) - sisitimu yekurovedza muviri uye panguva imwechete mutambo, hunyanzvi hwakagadzirwa naGreg Glassman. Iye, pamwe nemukadzi wake uye mubatsiri-akatanga Lauren Genii, vakavamba iyo eponymous kambani, iyo ine kodzero yekambani yeCrossFit. Crossfit yakanaka eclectic maererano neseti yekurovedza muviri. Pamusoro pekungochinjika kwevanotsvaga, sanganisira zvinhu zvepamusoro-simba kudzidzisa, kusimudzira simba, kusimudza uremu, kurovedza muviri uye kettlebell.

Chinangwa cheiyo sisitimu chinoziviswa kune yakazara budiriro yemhasuru nekuvandudza simba uye kutsungirira. Zvakare, iro simba rinofungidzirwa kuve imwechete kana mbiri kudzokorora mune yakaganhurwa seti yekurovedza muviri, seyemauto ekuchengetedza, uye "inoshanda" - iyo iyo mutambi anogona kushandisa mune akasiyana mamiriro uye nekureba kwenguva yakareba. Crossfit inovandudzawo humwe hunhu hunobatsira - kurongeka, kugona, kushanduka, kutsungirira kwemoyo yemasisitimu (zvisinei, iyo yekupedzisira inosanganisirwa nekushoropodzwa kwakawanda kwemuchinjikwa).

Iyi kuraira kunowanzo fananidzwa kwekubatana, mukusiyana neiyo yemitambo yakasarudzika seyekusimudza, kusimudza simba, kuvaka muviri. Kushanda mukuyambuka kunowanzoitwa vaviri vaviri kana mumapoka, zvichipa zvinowedzera kukurudzira kunatsa mhedzisiro.

Izvo zvakakosha kuti uzive kuti iyo crossfit kufamba ndeyekutengesa zvakanyanya, kuburikidza nekupa marezinesi uye kupihwa chitupa, kudzidziswa, nezvimwe. Zvisinei, hwaro hwekugwinya kwemazuva ano zvakare Commerce, kazhinji chiratidzo chemazuva ano mutambo wemitambo, saka crossfit haina kusarudzika mune izvi .

Izvo zvakanakira kuyambuka

Tisati taenderera kurondedzero yezvimiro zvekudzidziswa kweiyo crossfit, ngatitsanangurei kuti ndeipi mhedzisiro yakanaka yemuchinjiko?

1. Iko kuvandudza kwehukama hunhu uye kuzvipira kubva kumumhanyi, nekuti kurovedza mu crossfit kwakanyanya kusimba. Kuti usvitse chirongwa kusvika kumagumo, mutambi anofanira kudzidzira, kukunda kusagadzikana kwakanyanya.
2. Kudzidziswa muchinjiko hwakasiyana kwazvo uye inokutendera iwe kujoina mutambo kune chero mhando yemuviri - mesomorph, endomorph uye ectomorph. Ipo mune dzakawanda nzira dzekusimba kwesimba pamajini data yakakura kwazvo uye kazhinji ndicho chinhu chikuru chinogadza budiriro (kuvaka muviri, kuvaka muviri, kusimudzira uremu).
3. Nekuda kwekusiyana-siyana kwekurovedza muviri hakusi kuomerera kune imwe nzvimbo uye nzvimbo yekudzidzira: kudzidzisa kumba, munzvimbo yekurovedza muviri uye nedare remitambo yekunze.
4. Kukura kwemuviri kunoshanduka kuve kwakachinjika, sezvatotaurwa pamusoro. Nekudaro, nekuda kwechikonzero chimwe chete ichocho, kana musimba, kana mukurovedza muviri kweaerobic hazvizokwanise kuzadzisa mhedzisiro. Asi hazvina kunaka kufunga kuti kushayikwa kwemuchinjikwa, uye chaicho chimiro.
5. Nekuda kwekudyiwa kwakanyanya kwemakoriyori mukudzidziswa, crossfit inobatsira iwe unokurumidza kudzikira huremu uye unowana chimiro chetrim.
6. Crossfit seyese inosvitsa munhu kune mararamiro ane hutano uye akamanikidzwa kusiya tsika dzinokuvadza senge kunwisa doro, Kusvuta, nezvimwe.
7. Sisitimu yekudzidzira pamwe chete inovandudza kugadzirisa munharaunda, inowedzera huwandu hwedzidziso yekutaurirana inowedzera kukurudzira kuzadzisa chinangwa.
8. Crossfit inounza panguva imwe chete kubata nemimwe, mitambo inoenderana: kugwinya, kusimudza uremu, kumhanya, kusimudza huremu, mitambo, nezvimwewo, pamwe kettlebell yeRussia yakadzika midzi muWest, zvakanyanya nekuda kwekuyambuka uye chimiro chakachinja zvishoma asi iko kukosha yakaramba yakadaro.

Inobatsira kukudziridza muchinjikwa

Crossfit mutambi akagadzira hunhu hunotevera:

• Musimba simba, uye pasi pesimba pano zvinoreva shanduro mbiri: simba "rinobvuta" simba (mune iyo plyometrics uye weightlifting zviitwa) uye "Simba kutsungirira" (kurovedza nezviyero, nezvimwewo). Simba mukuratidzwa kwayo kwepamusoro, sekusimudza magetsi, muchinjikwa kwete inokura.
• Zvine mwero (zvakanyanyisa zvine mwero!) Crossfit inowedzera mhasuru vhoriyamu: izvi zvinoonekwa muvatanga pavanenge vachivandudza mumutambo, asi zvokwadi, kukura kwakadaro kwemhasuru sekuvaka muviri pavanoyambuka vasina kucherechedzwa.
• Kutsungirira uye hutano hwakazara hwemhasuru.
• Kutsungirira kweiyo yemoyo system (ichi chinhu chinokonzeresa kushoropodzwa nekuda kwekufungidzira nezve njodzi yemitoro yakadaro, sekuyambuka, kwemoyo).
• Iko kumhanya mujaho, uye zvechokwadi mukufamba, uye hunyanzvi, kunyatsoita, kubatana kwebasa remapoka akasiyana siyana pakati pavo.
• Crossfit inogona kugadzirira vezvepfungwa kuti vatambe mitambo - chikamu chekudzidzira chinoitika mukubatana nevamwe vanodzidziswa muboka.

Kukuvadza uye kupesana kwepambuko

Kunyunyuta kwakakurumbira uye kwakajairika nezve crossfit - pfeka mhedzisiro pakudzidziswa kwemoyo mune ino maitiro. Vatambi vazhinji vane mukurumbira vanoyambuka zvinyoro nyoro (saka, semuenzaniso, inopesana chaizvo necrossfit inozivikanwa inozivikanwa yemitambo Sergey Badyuk). Zvinotendwa kuti myocardiamu haigone kudzora kurovedzwa kwakadai uye vanorovera panjodzi yakakura kwazvo yekurwara kwemoyo. Saizvozvo, vanhu vane mamwe matambudziko emoyo crossfit inopesana.

Crossfit inowanzo shoropodzwa nekuda kwekugona kukuvara, asi nenzira kwayo uye kuomerera kuunyanzvi hwekurovedza muviri haifanire kunge iri dambudziko. Kunyangwe, hongu, pasi pemitoro yakakura, njodzi yekukuvara inogara yakakwira. Uye mune izvo kana iko kudzidziswa kuchiperekedzwa nesirogani "shanda kusvika kukundikana, tora marwadzo, asi dzokorora" (zvinova izvo chaizvo zvinoraira crossfit), zviri nyore kwazvo kutadza kuzvibata uye kukanganwa nezvenzira yakakodzera.

Imwe nyaya yemagariro yekurovera muchinjikwa - njodzi yakakura yekukudziridza yakatarwa uye isingafadzi chirwere rabdomioliza. Ichi chirwere chinoitika kukuvara kwemarunda tsandanyama kunotungamira kune itsvo matambudziko, kusvika kune yakaoma kukanganiswa kweitsvo. Ini ndinoshamisika izvo varidzi vemakambani vasingarambe njodzi iyi uye vachiibata nerudzi rwe "dema" kuseka. Parizvino sezvazviri kubva kune yehunyanzvi maonero ekuona, zvakaoma kutaura. “Ehe, crossfit inogona kukuuraya iwe, - anodaro Musiki we crossfit Glassman. - Ndaigara ndichitaura chokwadi ”.

Kuti zvienderane nekurovedza muviri muchinjiko

Crossfit inochinjika uye yakakodzera kune vese vanhu vasina matambudziko ehutano (kunyanya yemoyo system). Crossfit inogona kubatanidza varume nevakadzi, vanhu vakura uye vachiri kuyaruka pazvirongwa zvakasarudzika.

MuUS, Canada nedzimwe nyika dzekuMadokero crossfit inoshandiswa mukugadzirira mamwe emauto akasarudzika, vanodzima moto, mapurisa. Mhangura yemauto sezviri pachena inokwezva nekuita kwakasiyana-siyana kwekugadzirira kwevanorovera. Zvimwe zvinhu zvecrossfit (zvakare, muUnited States neCanada) zvinosanganisirwa mune yekosi yezvidzidzo zvemuviri zveyunivhesiti uye makoreji (pamwe nezvimwe zviitwa kubva kuArsenal yemagetsi neyevarimi vemuviri).

Verenga zvimwe nezve TABATA: iyo "imba" vhezheni ye crossfit

Crossfit yekurema uremu

Kudzidziswa mu crossfit kwakanyanya kwazvo, kumbomira pakati pekurovedza muviri kushoma kana kusavapo, nepo chikamu chakakosha chekudzidziswa chichiita kurovedza muviri. Izvi zvinotungamira kuchokwadi chekuti panguva yekudzidzira crossfit yakapiswa yakawanda macalorie. Muviri wemutambi unoonda, wakadzikira muzana mafuta emuviri.

Nekudaro, kuyambuka-kukodzera kudzidziswa pamwe neyakagwinya kudya inoshanda zvakanyanya pakubvisa huremu hwakawandisa uye kupisa mafuta. Kune zvirongwa zvekudzidzisa zvakanyatsogadzirirwa kutarisa uremu.

Zvinoita here kuita crossfit kutanga

Izvo zvinokwanisika, chero zvichisarudzika musarudzo yekurovedza muviri uye kuwedzera zvishoma nezvishoma, kwakatsetseka muhuwandu uye kuomarara kwekudzidziswa. Anotanga anofanira kutanga makirasi avo neakareruka maekisesaizi, kwete kushandisa kwavo kwakawanda mhando yemitambo michina uye kufamba mucrossfit zvakangori zvakakura uye kutanga kuita zvese kamwechete hazvitomboite mitambo iyo mhedzisiro ichave zero. Zvishoma nezvishoma kuwedzera kwemitoro uye kwakaenzana kwakasimudzwa kweiyo nyowani tekinoroji kurovedza - kiyi yekubudirira kufambira mberi mukuyambuka kune wekutanga.

Kusarudzwa kwemaekisesaizi echirongwa chekutanga chekudzidzisa kunofanirwa kusangana nechimiro cheiye nyowani - hazvina basa kuisa muchirongwa seti yegumi neshanu yekukwevera-UPS, kana munhu wacho asingakwanise kubata haambofa. Uye zvechokwadi, kutanga kurovedza muviri kunofanirwa kunge kuri pasi pekutungamira kwemurairidzi akakodzera.

Kudzidziswa kweiyo crossfit

Kudzidzira mu crossfit "yakatenderera", kureva zvichiteerana kuita akati wandei maekisesaizi pasina zororo kana neashoma kumbomira pakati pavo. Iyo yekudzidzira chikamu inowanzo kuve neanoverengeka "madenderedzwa".

Chii chinoshandisa crossfit inosanganisira

• Warm-up zviitwa. Workout idanho rakakosha kwazvo muchirango, futi, uye mimwe mitambo inoenderana. Iwe unofanirwa kugadzirira marunda emhasuru, tendon, uye CNS, iyo inonyanya kukosha muchinjikwa, yemoyo system yeiyo inotevera yekurovedza muviri. Yakamboshandiswa kudziya kumhanya, kutambanudza, kudziya-simbisa majoini ega ega, kufamba kwejerk nehuremu hushoma (semuenzaniso, isina chinhu fretboard), nezvimwe.
• Exercise kunyanya aerobic mune zvakasikwa, ine chidiki chinhu chesimba kutsungirira (metabolic): kumhanya, kukwasva pachigadziko, tambo yekusvetuka. Icho chinangwa ndechekukudziridza kutsungirira kweanofema uye nemoyo masisitimu.
• Exercises nehuremu hwemuviri wake, kukudziridza agility, kubatana (uye kunyangwe kugona "kutora" muviri wake), pamwe ne "kubvuta" simba rine simba. Nenzira, iri boka rezviitwa rinogona kunzi "gymnastic". Izvi zvinosanganisira mhando dzakasiyana dzekudhonza-UPS (pabhawa, mhete), krestianskie "burpees", Push-UPS (pasi, pamazariro, nezvimwewo), kusvetuka pabhokisi, kukwira tambo, kurovedza muviri kwakasiyana pabhawa (tsoka dzetreyi, "simba rekutengesa"), squat pagumbo rimwe ("pistol") nezvimwe zvakafanana. kurovedza.
• siyana kurovedza nezviyero - barbell, dumbbells, mishonga mipira, sandbaai, sledgehammer uye kettlebells (iyo kettlebell crossfit yachinja mubato). Pano kusimbiswa kuri pasimba uye kwete iyo yakanyanya, mune yayo "yakachena" fomu, uye zvakare, ine simba rekumhanyisa simba uye simba kutsungirira. Nyorera zvinozivikanwa kurovedza kubva kuArsenal yeanosimudza uye anovaka muviri: mhando dzakasiyana dze squats, mabhenji anodhindisa, akafa. Ndiyo chete nzira yekuitwa kwekufamba uku mucrossfit kwakasiyana kwazvo - zvakagadzirwa nehuremu hushoma mu "jerk" maitiro. Izvo zvinosanganisirawo akasiyana akasiyana pamusoro wenyaya weOlimpiki kuremedza: jerks, kudedera, kutora bhawa pachifuva nezvimwe. Uye zvakare, kune zvakare akawanda kurovedza muviri uine uremu, kukanda matai anorema, kusimudza mabhegi, "kufamba kwemurimi".

Iwo akakosha masimboti ekudzidziswa muchinjiko

Iyo crossfit nzira yakanyanya kuomarara, inotangira kubva kune zvakasarudzika zvechirango, icho chinosanganisira zvinhu zvemitambo yakati wandei-inotungamira. Izvo zvinoitika kuti mune yakaoma yakadaro dzidziso chikamu chehurongwa hwechitupa uye rezinesi, zvakajairika muchinjiko, zvinoruramiswa. Asina hunyanzvi, asina kudzidziswa, murairidzi anokwanisa kuunza zvinokuvadza kuhutano hwevadzidzi hwakavakirwa mushe.

Izvo zvinokwanisika kugovera inotevera misimboti yekudzidzira mu crossfit:

1. Nheyo yekupinda zvishoma nezvishoma munzvimbo yemitoro yakakomba: kutsungirira uye kuratidzwa kwakasiyana kwesimba kunoda nguva yekuvandudza kwavo. Elementary logic inorayira kuti kuwedzera kwemitoro yekudzidzira kunofanira kuve kwakatsetseka.
2. Nheyo yekuenderera: chero mhando yemitambo isina kudzidziswa, shanda pairi inofanirwa kuitwa ichienderera kwenguva yakareba zvakakwana. Ipapo chete mhedzisiro inozo "gadzirisa" pane imwe nhanho "shoma". Rovedza iro simba, kutsungirira kwenguva pfupi nekureba mabhureki pakati hakuna zvakunobatsira - kufambira mberi kwese kunoitwa kugadzirisa panguva ino yekuzorora uye basa rinofanira kutanga kubva pakutanga.
3. Nheyo yekusiyana: hunyanzvi hwekuyambuka kurambwa kwehunyanzvi, panguva yekudzidzira, zviitwa zvakasiyana zvinoitwa. Pamapoka akasiyana emhasuru uye kusimudzira hunyanzvi hwemitambo. Iyi pfungwa, hongu, hazvigoneke kuunza kune zvisina musoro, kuita zvakawandisa - zvakada kufanana nekusaita chinhu.
4. Nheyo yekuchinjisa vhoriyamu uye kusimba kwemitoro: panofanirwa kuve nemusiyano mukuvakwa kwenzira yekudzidzira. Nguva dzine mutoro wakakura uye kuderera kwakadzika kunoda kutsiviwa nemakirasi mashoma uye akasimba, uye zvinopesana.
5. Musimboti we "mutoro wakaenzana nekudzosa": kune mimwe mibairo yemitambo uye nguva yekudzoreredza mushure mekudzidziswa haina kukosha zvakanyanya pane iko kuita Workout pachayo. Kuwedzeredza-muripo wemhasuru kunoitika panguva yekudzoreredza. Iwe haugone kudzidzisa crossfit kazhinji katatu katatu pasvondo.

Maitiro ekugadzirira iko kurovedzwa muchinjiko

Saka wafunga kuita crossfit. Unotangira kupi chaizvo?

• Zano 1: ita zvekurapa kuongororwa, ita shuwa kuti hauna zvinopesana zvekuita muchinjikwa. Chinhu chikuru - hutano hweiyo yemoyo system, crossfitter iyi "nzvimbo ine njodzi". Iyi poindi inowanzo kuregeredzwa, asi isu tinokurudzira zvikuru kushanyira chiremba, kunyangwe iwe uine “Handina kumborwara, uye ndakagwinya”.
• Zano 2: Gadzirira mupfungwa. Zve crossfit neyakaomarara denderedzwa yekudzidziswa, iyo inowanzo kuda kukunda kusagadzikana panyama, zvakanyanya kukosha kurudziro. Zvibvunze pachako kana iwe uchida crossfit? Nekuti kudzikisa huremu uye kuwana chimiro kunogona kuve kwakapfava maitiro.
• Zano 3: Crossfit yakaomesesa kudzidzisa system. Tsvaga iwe wega anokwanisa mudzidzisi kuti arege kukuvara. Shanyira chidzidzo chekuyedza usati wajoinha boka. Unogona kutarisa nemurairidzi sezvaakaona muchinjiko.
• Zano 4: Gadzirira muviri wako. Kana iwe uri kure nemitambo kana uine zororo refu mukirasi, unogona kugadzirira kuyambuka pamba. Pazasi pane zviitwa zvinozokutendera kuti uchinjane nekudzidziswa kwakanyanya.

Exercises kugadzirira muchinjikwa wevatangi

Tinokupa iwe sarudzo yemitambo yekuvandudza kutsungirira uye simba rekugadzirira kuyambuka. Aya maekisesaizi evatangi achakubatsira iwe kugadzirira tsandanyama dzako uye nemoyo sisitimu kune inorema mitoro. Imwe yeaya maekisesaizi angave akaomesesa, kana iwe ukawedzera kumhanya, kuwanda kwekudzokorora kana huremu hwemakomba. Usati warovedza muviri ita chokwadi chekudzidzira.

Ita nguva dzose uchirovedza nhamba yakatarwa yekudzokorora. Iwe unogona kudzokorora iyi seti yekurovedza 2-3 kutenderera kana iwe uine simba. Unogona kugara uchiwedzera kana kudzikisa huwandu hwekudzokorora kwemanzwiro avo.

1. Kusvetuka nekubereka maoko nemakumbo: 30 reps

2. Push-UPS pamabvi: 10 kudzokorora

3. squat (ine dumbbells kana kwete): 30 reps

4. Bata mapendekete mupuranga: 15 Kudzokorora (kudivi rega rega)

5. Deadlifts: 15 reps

6. Kumhanya ne zahlest gumbo repasi: 25 reps (mativi ese)

7.Lunges (ane kana asina dumbbells): 20 reps (mativi ese)

8. Bhenji kubendekete: 20 reps

9. Burpee (nyore sarudzo): 15 reps

Exercises kugadzirira muchinjikwa wakafambira mberi

Ita nguva dzose uchirovedza nhamba yakatarwa yekudzokorora. Iwe unogona kudzokorora iyi seti yekurovedza 2-3 kutenderera kana iwe uine simba. Unogona kugara uchiwedzera kana kudzikisa huwandu hwekudzokorora kwemanzwiro avo.

1. Kusvetuka nekusimudza makumbo nema dumbbells: 30 reps

2. Sunda-UPS: 15-20 reps

3. Masasi ane kusvetuka achibuda: 25 reps

4. Kanda zvidhoma muderere25 reps

5. Burpee isina Push-UPS: 15 kudzokorora

6. Kufamba mapapu (ane kana asina dumbbells): Kudzokorora makumi maviri kudivi rega rega

7. Bench wokudhinda chipfuva: 30 reps

8. Kumhanya nekusimudza mabvi akakwirira: 25 reps kudivi rega rega

9. Kutakura pabvi: Kudzokorora makumi maviri kudivi rega rega

Ndezvipi zvimwe zvakakosha kuziva nezve crossfit

Iko kuumbwa kwekurovedza muviri mucrossfit iwe unofanirwa kudzivirira, kana zvichibvira, kudzokazve kwekushushikana pane iro rimwe tsandanyama boka mukati meimwe kutenderera (kana neimwe nzira yavo). Zvikasadaro, "zakislenna" lactic acid tsandanyama boka haribvumidze kuenda kune rinotevera kurovedza muviri uye madenderedzwa. Kutevedzera mutemo uyu zviri nyore kana ukachinjisa maekisesaizi zvinoenderana nezvavari.

• anosundidzira uye anodhinda
• dzakasiyana-siyana kudhonza mafambiro
• kurovedza kwemhasuru yemakumbo - akasiyana squats uye mapapu
• maekisesaizi uye cardio - kumhanya, kusvetuka

Mhando dzekudzidziswa muchinjiko

Zvirongwa zvekudzidzisa mucrossfit pane zvakawanda zvakasiyana uye kuve nerondedzero yesarudzo dzese mune chimwe chinyorwa hazviite. Nekudaro, izvo zvinokwanisika kusiyanisa matatu makuru mapoka ezvirongwa zvekudzidzisa, izvo zvakasiyana nepfungwa:

1. Kudzidzira kumhanyisa

Muchiitiko ichi iwe unofanirwa kuita yakatarwa nhamba ye reps uye laps nekumhanya. Semuyenzaniso, mune rimwe denderedzwa rinosanganisira: 20 Push UPS, 15 zaprygivayem pamharadzano, makumi matatu anodzvanya tsvimbo makumi matatu anochinja neane kettlebells. Kupiwa iro basa rekuita zvisere zveaya madenderedzwa. Basa rako nderekuita iyo yakatarwa nhamba yemapapu nekukurumidza sezvazvinogona.

Mhedzisiro yechiitwa chakadai nguva. Rudzi urwu rwekudzidziswa muchinjiko runonzi zvakare AFAP (akutsanya sezvinobvira).

2. Kudzidziswa pane huwandu hwekutenderera

Muchiitiko ichi unofanirwa kuita madenderedzwa akawanda sezvinobvira munguva yakatarwa. Semuenzaniso, kudzidziswa kunopihwa maminetsi makumi maviri. Denderedzwa rimwe rinosanganisira: makumi maviri squats achisvetuka pamwe nekutetereka kwehurema makumi maviri, makumi maviri anokanda mishonga mabhora kumusoro, gumi kusundira-UPS. Basa rako ndere kuita kutenderera kwakadai mumaminitsi makumi maviri.

Mhedzisiro yechiitwa ichi ichave iri nhamba yematenderedzwa. Rudzi urwu rwekudzidziswa muchinjikwa hunodaidzwa zvakare AMRAP (akawanda maround sezvinobvira).

3. Kudzidziswa nenguva

Rudzi urwu runosanganisira kupatsanura kurovedza muviri muzvikamu zvebasa nekuzorora. Semuenzaniso, masekondi makumi mashanu anoshanda, masekondi gumi nemashanu zorora, wozoita zvinotevera kurovedza muviri. Kana 45 mineti basa, 15 mineti zororo. Hukuru hwenguva dzenguva yebasa uye zororo dzinosarudzwa zvichienderana nekurovedza muviri kusimba uye nhanho yekudzidzira yeboka.

Muchiitiko ichi unofanirwa kubata sekudzokorora kwakawanda mune yakatarwa nguva. Semuenzaniso, iwe unoda masekondi makumi matatu kuti uite iwo akanyanya huwandu hwemabhureki. Kutanga, inogona kunge iri 30-4 reps, asi kuwedzera kutsungirira ndiko kukosha kwenguva yakatarwa yenguva kuchawedzera.

Matipi evatangi vekuyambuka

1. Tevedza hutongi. Mhedzisiro yacho kwete kwete chete pakuyambuka, asi mumitambo muGeneral, mukuwedzera pakudzidziswa uye chikafu zvinoenderana nenzira yehupenyu muGeneral. Zvakakosha "kuita" netsika dzinokuvadza senge Kusvuta, usashandise zvisina kunaka zviitiko zvehusiku nedoro rakawanda, nezvimwe. Kuda kurara - kushaikwa kwekurara kusingaperi kunoderedza kuvanzika kwe testosterone.
2. Chengeta a kudzidzisa diarymairi ekuti uwane maekisesaizi, kuwanda kwekudzokorora, kunzwa usati uye mushure mekurovedza muviri, nezvimwe. Gara uchizviyera uye kuita zviyero zveanthropometric: mudzidzisi ane matambiro asiri asina kufarira anogona kutevera shanduko yemamiriro avo epanyama.
3. Mukugadzira chirongwa chekudzidzira kana uchitanga necrossfit, iwe unofanirwa kufunga nezvayo yapfuura yemitambo biography (kana kusavapo kwayo). Izvo zvine musoro kufunga kuti kusimba kwe "isina kusimba nzvimbo" kunogona kuve kurovedza muviri, uye iyo refu nzvimbo mumhanyi - simba rekudzidzisa (kunyanya kumusoro muviri). Pano pane "kusasimba" uye zvinoda kudhonza munguva yekutanga yekudzidzira.
4. Never hatifanirwe kuregeredza kudziya-uye kuchengeteka kurovedza. Vanhu vazhinji vakakuvara nekuda kwekuti vakaregeredza zvinhu zvidiki.
5. Zviverengero zvekurovedza muviri - kunyanya muArsenal yekusimudza masimbi (kubvuta uye kuchenesa uye jerk) iri kunyatso kuomarara hunyanzvi. Hapana chikonzero chekudyara nguva uchidzidza nzira chaiyo.
6. Kufambira mberi kunoshamisa nekukurumidza mumavhiki ekutanga ekudzidziswa, nekufamba kwenguva kunononoka, sezvinoita "kusimudzira kwehuropi". Ichi chikamu chekudzidziswa chakakosha kuti unzwisise uye kugadzirirwa mupfungwa.
7. Power crossfitter inogona kusiyana zvishoma kubva pakudya kwemauto ekuchengetedza. Idya chaiko (zvimwe pane izvi pazasi).
8. Dzidza kuti kutsungirira kusagadzikana kwepanyama panguva yekurovedza muviri. Kudzivirira kusagadzikana, iwe unononoka kwazvo kufambira mberi kwako (zvirokwazvo, zvese zvaunoda kuti uzive chiyero).
9. Munguva inodziya yegore usaregeredze kuita Workout mumhepo nyowani. Izvi zvinounza zvakasiyana mukudzidziswa uye "kurerutsa" mafungiro.
10. Beginners havafanirwe kutora chikamu mu "Amateur". Teerera kune zvinokurudzirwa nevarairidzi vane ruzivo avo vanogara vachiverenga zvinyorwa mucrossfit, enzanisa nzira, uye ongorora.

Kudya kana uchiita crossfit

Kushanda mukuyambuka kunoonekwa nekushandisa kwakanyanya kwesimba kwenguva pfupi. Yechimwe chikamu chemuchinjikwa chakatosiyana zvishoma nezvinovaka muviri mukuvaka muviri.

Zvinotendwa kuti simba remuchinjikwa rakakamurwa kuva mapuroteni-mafuta-carbs rinofanira kusiyana muhuwandu hunopihwa mumuviri macalorie zvikamu zvinotevera.

• Mapuroteni - 30%;
• Carbohydrate - 40%;
• Monounsaturated mafuta - 30%.

Pamusoro pekudya kukuru masikati, zvine chekuita nekudzidzira zvinokurudzirwa kutevedzera zvinotevera kudya.

• Inodikanwa kwekudya zviviri usati waita Workout: kwemaawa ekutanga 2-4, yechipiri kwemaawa 1-2 usati wadzidziswa. Yechipiri "kuruma" iri nyore, kunyanya nekuda kwe "nekukurumidza" makabhohaidhiretsi, ayo anozadza glycogen zvitoro nekukurumidza pamberi pekudzidzira. Kuita crossfit mangwanani pane isina chinhu mudumbu haisi.
• Kudya "kwekupedzisira" kwakapihwa simba: pakarepo mushure mekurovedza muviri, unogona kutora chikamu mune zvekudya zvinovaka muviri (whey protein kana gainer), izvo zvinodzosera kurasikirwa nemvura yemuviri uye kubatsira kudzoreredza zvitoro zveglycogen; mushure memaawa mashoma mushure mekudzidziswa kudya zvakanyanya.

Vazhinji vekudzidzira mutambo uyu vatsigiri veinonzi paleodiet: chinangwa chayo ndechekudya sevanhu vekare munguva yePaleolithic, kureva kudya nyama, hove, miriwo mitsva uye michero, nzungu. Saizvozvowo, kusabatanidzwa zvakasiyana-siyana zvemukaka uye zvokudya zvine yakakwira munyu uye shuga, uyewo culinary "zvinofadza" - nyama, mafuta zvakakangwa zvokudya, etc. zvinotendwa kuti paleodiet "zvakasikwa" uye optimal kuvanhu. Ndeipi nzira inonyanya kururamisa yakaoma kutaura, mutambi wacho achafanira kusarudza nheyo dzekudya dzakanyanya kukodzera kwaari.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Zvikanganiso zvakajairika mukudzidziswa kwe crossfit

1. Vatangi vekutanga vanoedza kuwana zvese panguva imwe chete, vasingateerere mitemo yechisikigo yefizikisi uye nzira yekudzidzira. Izvi zviri pachena kuti hazvibviri - kufambira mberi mumutambo zvishoma nezvishoma.
2. Icho chishuwo mukutsvaga iyo yakasarudzika nhamba yekudzokorora (uye yakarongeka nguva) kuverenga ini zvisina kuurayiwa zvakaurayiwa kudzokororwa - Neposedy mune squats, burpee pasina kusvetuka kunze kusarura kudzokorora mune kudhonza-UPS, nezvimwe.
3. Kuregeredza kukuvara mukutsvaga mhedzisiro yemitambo. Kana kukuvara kwakaitika - iwe unofanirwa kupora uye kupora, kurovedzwa musimba zvizere mumamiriro ezvinhu aya hakugamuchirwe.
4. Kuenzaniswazve kwekudzidziswa kuitira kuti ufadze zviitwa zvakadaro, nekusaremekedza kwakanaka kune izvo zvisina kufanana kana kubuda zvakaipa.
5. Iko kushomeka kwakakwana kweusimbe kwenguva yakareba kwazvo - iri nzira yekuwedzeredza uye chirwere chemwoyo.

Chii chimwe chinokurudzirwa kuverengera crossfit:

• Zvese nezve iyo burpee yekurovedza muviri: iro hombe basa rekutamisa muchinjikwa
• Zvese nezve Push UPS uye Push UPS kumatanho ese
• Zvese nezve dhonza-UPS: maitiro ekudzidzira kubata