Ingabe ufuna ukuhlukanisa amakilasi akho okuzivocavoca futhi uzwe umoya wezemidlalo wangempela? Funda kabanzi mayelana neReebok CrossFit uhlelo lokuqeqesha bese uzama ukuhlola amandla akho ngosizo lwento ehlongozwayo. I-CrossFit iyihlelo lokuqeqeshwa okuphelele ngokomzimba, ngokusekelwe "emasongweni" amathathu: ukuhlukahluka, amandla nokusebenza. Kusho ukuthini lokhu? Kulula. Ukuzivocavoca okusebenzayo yilokho ukunyakaza ozisebenzisayo empilweni yansuku zonke, "amaphethini" aqondene nomzimba (isibonelo, ukufa okuphila empilweni kuyindlela yokuphakamisa into enzima phansi). Kulapha kuphela okwenziwe ngokuqina okukhulu - okwesikhashana futhi ngokushesha ngangokunokwenzeka. Ngaphezu kwalokho, ukuqeqeshwa cishe akuphindaphindiwe, futhi ukunyakaza kuhamba njalo. Okushiwo ukuhlukahluka okunjalo kungukuhluka kwesimo sokuqeqesha: lokhu kwenziwa ukuze umzimba ungabi nesikhathi sokuzijwayeza futhi uzivumelanisa nomthwalo omusha ngaso sonke isikhathi - okusho ukuthi uye waqhubeka njalo emiphumeleni. Eqinisweni, iresiphi ye-CrossFit ilula: uthatha ukunyakaza okusebenzayo, ukuxuba kunoma yikuphi ukuhlanganiswa, uphawu isikhathi futhi ukuncintisana ngesivinini nomakhelwane ehholo noma ukunqoba irekhodi lakho langaphambilini.
Kodwa-ke, ngemuva kwalokhu konke kukhona indlela eyinkimbinkimbi - ukuthuthukiswa kwemipiramidi yezemidlalo. Isekelwe emndenini wokudla, okuyisisekelo se-molecular and energy sokuqina komzimba. "Ukulungisa", i-crossfitters ikulungiselela kancane kancane yonke imisebenzi yomzimba ngomsebenzi we-vitensic mode.Izivivinyo ze-metabolic zilungisa izinhlelo ze-cardiovascular and respiratory.Ukuzivocavoca kukuvumela ukuba ufunde ukulawula umzimba wakho endaweni - ukuthuthukisa ibhalansi, ukuxhumana, njll. Isinyathelo esilandelayo sisebenza ngezisindo: lapha kukhona izinto ukuphakamisa umzimba, ukuphakamisa i-kettlebell, njll - konke okudingekayo ukusebenzisa kahle amandla ngokuphathelene nezinto zangaphandle.Ukugcina, phezulu kwePramramid kuyinto yemidlalo ebanzi kakhulu bani ngokuqonda kwakhe, kungenzeka ukuba prakticheskogoprimeneniya aqeqeshwa amakhono Leisure, zanyatiyaskalolazaniem, ukudlala i-basketball, yachting, yini -. krossfiter ku Ready balwe kunoma yiziphi ukuhlolwa ekuphileni nezemidlalo. Enye ingxabano enamandla ngokuvumelana ne-CrossFit iyinani elibonakalayo njenge-"effect effect". Naphezu kokuthi umgomo lapha ukuthuthukisa ukuqina komzimba jikelele kunokuba ukubukeka okukhangayo, ukuqeda amafutha amaningi kanye nokwandisa ithoni ye-muscle yizibhonasi eziphoqelekile ezikulindele kuwe okukhiphayo.
Ama-push-ups
Thatha isikhundla "sokugcizelela, ukuqamba amanga": umzimba uqondile, imisipha yabezindaba iyancipha. Yehla kuze kube sekupheleni, ukuze umzimba uphansi, futhi uchithe izintende zakho. Kungani kunjalo? Esikhathini se-CrossFit kukhona umphumela wokuncintisana ngaso sonke isikhathi: akunandaba ukuthi uphikisana nabanye abahlanganyeli noma uzama ukuthuthukisa imiphumela yakho yokugcina. Ukuze uthembeke, kudingeka ukhombise ukuthi wenze ukuvivinya umzimba kuze kube sekupheleni, futhi ungakhohliswa, wenza isilinganiso-si-amplitude ukuze uqede masinyane. Phinda. "
Ulungele ukuzama? Ungakwenza njengamanje ngokuhamba ngeseshini yokuqeqesha. Umgomo wakho ukwenza izinkambo eziningi ngangokunokwenzeka emizuzwini engu-6.
Omunye umjikelezo u-5 push-ups, iziphakamiso ezingu-10 nezikwele ezingu-15.
Sika isikhathi bese uya. Khumbula umphumela, ukuze uqhubeke uqaphe intuthuko.
Umzimba uphakamisa, uguqa
Thatha isikhundla esivamile. Amandla namahlombe ehlombe athatha phansi, izinyathelo zonyawo zihlangene. Ukuphonsa izingalo zakho phambili, uphakamise futhi uthinte amasokisi ekugcineni kokuhamba. Phindela emuva futhi uthinte phansi futhi. Faka izinyawo zakho ububanzi behlombe, amasokisi asetshenziselwa ama-degree angama-30 ngaphandle. Isifuba phambili, bhekani ngqo futhi ugcine iqonde lakho liqonde ngqo. Qala ukunyakaza kusuka emuva kwesikhumba, bese phansi. Kneens bend ekuqondeni amasokisi. Ngaphansi ukuze izinqamu zingaphansi kwesitezi, ngenkathi zigcina iqondile. Qaphela ukuthi isisindo asihambisi emasokisini, kanti izinyathelo zihlala zifana nezinyawo. Khona-ke, phakamisa ukuqondisa okwengeziwe emaphakathini nasemadolweni.
Lesi yisisekelo sokuqeqeshwa ngokomzimba. Uma kungenamandla, umphumela wonke wokuqeqeshwa kwakho uzoba yize.
Emphakathini we-CrossFit, izidlo ezimbili zaziwa kakhulu: i-Paleo ne-Zonal. Kususa ukusetshenziswa kokudla okunomsoco, amantongomane, imbewu, imifino nezithelo, ubuncane besitashi futhi akhiphe ngokuphelele ushukela. Lokhu kungukudla okushiwo lowo muntu okwenziwe ngezakhi zofuzo, ngakho-ke kukuvumela ukuba ugcine izinga elihle lokuphila kahle. Ivumela ukusetshenziswa kwanoma yikuphi ukudla, kodwa ngesilinganiso esicacisiwe nenani lamaprotheni, amafutha kanye nama-carbohydrate. Okuqukethwe kwekhalori kufanele kusungulwe ngaphakathi kwe-1.5-2.5 amagremu amaprotheni kilogram ngayinye yesisindo somzimba kuye ngokuthi izinga lomsebenzi (1.5 - evamile emithwaleni ephakathi, 2.5 - "abagijimi" abaphambili).
(isisindo somzimba x 1.5) / 7 g = inani lamabhuloki ngosuku
Iyunithi iyunithi yokulinganisa esetshenziselwa ukwenza lula ukulinganiswa kokudla.
- 7 g amaprotheni (okuphekwe) = 1 amaprotheni block.
- 9 g we-carbohydrate = 1 i-block of carbohydrates.
- 1.5 g fat = 1 block of fat.
Kudingeka ufunde ukuthi ungadla kanjani inani elilinganayo lemabhuloki, ama-carbohydrate namafutha. Khona-ke okuqukethwe kwe-caloric yokudla kuzohlinzekwa ngama-carbohydrate angu-10%, amaprotheni angu-30% namafutha angu-30%. Loluhlelo, ngakolunye uhlangothi, luzokwenza amandla okuqeqeshwa okusebenzayo, ngakolunye uhlangothi - luzovikela isibalo sakho kumafutha amaningi.