Crossfit

Fumana indlela yokutshisa iikhalori ezininzi emva koqeqesho. Siyakuxelela ukuba yintoni i-EPOC kwaye zeziphi iintlobo zoqeqesho ekufuneka zenziwe ukuze uyifezekise. Yazi zonke izibonelelo zokuziqhelanisa kwakho.

Fumana ukuba kutheni uziva ngathi uzamla ngexesha lokuzilolonga. Sihlalutya oonobangela kunye nezona zizathu zicacileyo zokuzamla ngelixa usenza inkqubo yoqeqesho.

Fumanisa indlela yokufa ngentsilelo. Sihlalutya ubuchule obuchanekileyo bokuhamba kunye neziphi iingenelo zokwenza kwayo.

Fumanisa indlela yokwenza umva ilitye elinomngxuma (reverse Superman) ukomeleza isisu kunye nomqolo osezantsi. Funda ngazo zonke izibonelelo zalo msebenzi weCrossFit oqhelekileyo.

I-CrossFit ngumdlalo obonelela ngeenzuzo ezininzi zempilo kuyo nayiphi na iminyaka. Sihlalutya ukuba ukwenza kwayo kubantu abadala kuyingozi.

Funda indlela yokufumana ngakumbi kuqeqesho lwe-kettlebell. Funda ngeendlela ezahlukeneyo zokubambelela kwi-kettlebell kwaye ufumanise ukuba ungayisebenzisa nini enye kunye nokuba yeyiphi imithambo.

Fumana ukuba i-Murphy workout imalunga nantoni kwaye inokukunceda njani ukuba ube sesimweni. Funda malunga neenzuzo ze-Crossfit's Wod Murph.

IBar yoKhuseleko isetyenziswa njengenye indawo kwibha ye-Olimpiki kwi-squats yangaphambili. Fumanisa izibonelelo kunye nokungaphumeleli kokusetyenziswa kwayo ekuphakamiseni ubunzima.

Fumana ukuba imibala eyahlukeneyo yeediski zokuphakamisa i-Olimpiki ithetha ntoni. Funda ukubala iintsimbi zokuphakamisa ubunzima.

I-dumbbell thruster ngumsebenzi osisiseko kwi-CrossFit. Fumana indlela yokwenza ngokuchanekileyo kwaye yintoni inzuzo yayo.

I-kettlebell swing ngumsebenzi osisiseko woqeqesho lwamandla. Fumana izibonelelo zokwenza le ntshukumo. Ngaba ingcono kunokuphakamisa iOlimpiki?

Ukuhlala kuyindlela eyaziwayo kwi-CrossFit. Fumana izibonelelo zokuziqhelanisa kunye nezinto ezinokuthi zingabikho kwimpilo.

Fumana indlela yokwenza i-stair ehlayo, eqhelekileyo ye-CrossFit, ngaphandle kokushiya ikhaya. Olu qeqesho lwesiqhelo luya kuphakamisa izinga lentliziyo yakho kwaye litshise iikhalori. Akukho zixhobo zemidlalo!

Ngaba abakhweli beentaba (abakhweli) ukomeleza undoqo. Fumana izibonelelo, zingaphi iikhalori abazitshisayo kunye nezihlunu ezibandakanyekayo.

Funda umahluko phakathi kwe-Chin Up kunye ne-Pull Up Ezi ntlobo zimbini zokutsalwa zisebenza izihlunu ezifanayo, kodwa ngendlela eyahlukileyo.

I-CrossFit ihleli kunye nomthambo owaziwayo ukuqeqesha isisu sakho ngokupheleleyo. Iimbaleki ezininzi azikwazi ukuzenza ngaphandle kokuba nentlungu emva okanye ukuphakamisa iinyawo zabo emhlabeni. Funda indlela ezenziwe ngayo.

Amandla aqhushumbayo sisikhundla ekufuneka nayiphi na imbaleki iziqeqeshe. Fumanisa iinzuzo zokuphucula esi zakhono kwaye zeziphi ezona mithambo zilungileyo zokusiphuhlisa.

Ezinye iimbaleki zibhidanisa ukugqithisa nokuzilolonga. Fumanisa ukuba zahluke njani kwaye kufuneka uphephe lo mba kwiindlela zakho zokuzilolonga.

Fumana umahluko ophambili phakathi kwe-ATG squats (i-parallel parallel) kunye ne-parallel squats. Siyakunceda ukuba ukwazi ukuba yeyiphi inketho efanelekileyo yokusebenza imilenze kunye neempundu.

Fumana indlela yokwenza iHollow pose. Sikubonisa imithambo ukomeleza ingundoqo kwaye ukwazi ukubambelela kwindawo yesikhephe.

Ukuphindaphinda okunyukayo kusetyenziswa ngokubanzi kuqeqesho lwamandla ukuhluka kweendlela kunye nokuphucula ukukhuthaza. Fumanisa ukuba zenziwe njani kwaye zeziphi iintlobo ezahlukeneyo ezikhoyo.

Indlela yokutyhala ibe yifashoni phakathi koqeqesho olusebenzayo. Fumana indlela yokwenza i-push-pull routines ukuze ufumane izibonelelo ezinkulu kuqeqesho lwakho.

Fumanisa ukuba yintoni itempo yoqeqesho oluphezulu kwaye inokuchaphazela njani inkqubela yakho yokwakha amandla. Funda ukuqeqesha nge-concentric, eccentric kunye nesigaba se-isometric.

I-Anderson squat yintlukwano enezibonelelo ezininzi zoqeqesho lwamandla. Fumana indlela yokwenza ngokuchanekileyo i-Anderson Squat kwaye uphucule uqeqesho lwakho lokusebenza.

I-Yoke Carry yenye yezona zinto ziyaziwa kakhulu kwiStrongman kunye neCrossFit. Fumanisa ukuba le ntshukumo yenziwa njani, zeziphi iingenelo zayo kwaye ukuba sinokwenza unyuso olungenadyokhwe.

I-deadlift yenye yezona zinto zibalaseleyo zokuzilolonga. Ukwenza ngobuchule obuchanekileyo akuwona umsebenzi olula. Fumana amaqhinga aphambili okuphucula ukuhamba kwalo msebenzi kunye nokuphucula uxinzelelo.

Fumana ukuba yintoni amandla acocekileyo kunye nendlela yokwenza ngokufanelekileyo. Yandisa amandla akho kunye nokuqhushumba ngale ntshukumo yeCrossFit.

I-deadlift yenye yezona zinto zibalaseleyo zokuzilolonga ezininzi ezisebenza ngamandla kumzimba osezantsi. Fumana iingcebiso zokuphucula ubuchule balo msebenzi kwaye uphephe ukwenzakala.

Abantu abade banokuba nobunzima bokwenza ii-squats, ngenxa yobude be-femur. Fumana iqhinga eliphambili lokukwazi ukwenza lo msebenzi ngaphandle kokunyusa impembelelo kwi-femur kunye nokuthanda uluhlu olukhulu lokuhamba.

I-dumbbell snatch yenye yezona zinto zisebenza kakhulu kwi-CrossFit, i-Metcon, kunye neendlela zoqeqesho lwe-metabolic. Fumana ukuba ungayenza njani ngobuchule obufanelekileyo bokuphuhlisa amandla kunye namandla kwimisipha yakho.

I-Deadlifts kunye ne-squats zimbini zokuzilolonga ezidibeneyo zokwenziwa ukomeleza umzimba wakho osezantsi kunye nombindi. Yeyiphi kwezi zimbini ebangela ukudinwa kwemisipha? Ngaba unokwenza i-deadlift ukuba ufuna i-hypertrophy?

I-AMRAP luhlobo loqeqesho olusetyenziswa ngokubanzi kwi-CrossFit kunye noqeqesho olusebenzayo. Fumana iindlela ezintathu zokuqeqesha umzimba wonke ngaphantsi kweyure.

Yazi ukubaluleka kokwenza iintshukumo ezijikelezayo kwiindlela zoqeqesho. Sikufundisa ukuba wenze ezinye imithambo ngezi ntshukumo ukuthintela ukwenzakala kunye nokuphucula ukusebenza koqeqesho.

Fumanisa ezona mithambo zibalaseleyo zeCrossFit ekufuneka ziyenze yonke imbaleki. Ukuzivocavoca okunamandla okwenzelwe ukuqinisa i-core, isisu kunye nomqolo ophantsi. Funda iintshukumo ezintsha zokwazisa kwindlela yakho yoqeqesho.

Umqolo wependlay ngumsebenzi omkhulu wokuqinisa imisipha yangasemva. Fumana ubuchule bokuyenza ngokuchanekileyo kwaye uphephe ukuzenzakalisa. Funda ukwenza ezinye zezona mithambo zaziwa kakhulu kwi-CrossFit.

Fumanisa imigaqo esisiseko ekufuneka udibana nayo ukuze uziqeqeshe ngebha yeOlimpiki. Yeka ukwenza ukuqeqeshwa kweempazamo kwaye ufunde ukwandisa ukusebenza kwakho. Ukongeza, uya kunciphisa umngcipheko wokulimala kwaye ufezekise iinjongo zakho ngokukhawuleza.

Kwinkqubo ye-CrossFit, imithambo emininzi yenziwa ngebha yeOlimpiki. Fumanisa indlela yokuyilayisha kwaye uyikhuphe ngokuchanekileyo, ukuze ingabi nzima kwaye ungonakali. Funda indlela yokwandisa uqeqesho lwakho.

Umatshini wokubheqa yenye yezona ziphumo zibalaseleyo kwindawo yokuzivocavoca. Yazi ukuba zeziphi iimpazamo eziqhelekileyo kwaye uphephe ukuzenza. Phucula ubuchule bakho kunye nokusebenza kwakho ngoqeqesho.

Siqokelele zonke ii-WOD ezenziwe ngabadlali kwiMidlalo ye-Crossfit 2019. Fumana zonke iimvavanyo zomzimba eziye zabhekana nazo kwaye ziqhube phambili kwaye uziqhelise kwibhokisi yakho ye-CrossFit.

Fumana indlela umcimbi wokuqala we-Crossfit Games 2019. Ngaba unokukwazi ukwenza i-WOD? Sikuxelela iinkcukacha zendlela umcimbi wokuqala wokhuphiswano uhambe ngayo kunye nesikhundla sabadlali baseSpain.

I-deadlift yenye yezona zinto zinomdla kakhulu zokuzilolonga ukuze usebenze umzimba ophantsi. Fumana apho kufuneka ujonge kwaye yintoni isikhundla sentamo kufuneka sibe. Ngaba unokulimaza intamo yakho xa ufile?

I-deadlift yenye yezona zinto zilungileyo zokuzilolonga ukuze usebenze umzimba osezantsi. Fumana ukuba i-hip yakho kufuneka ibe phezulu kangakanani ekuqaleni kwentshukumo. Ngaba yahlukile kubantu abade?

Fumana eyona CrossFit WOD yabaqalayo. Imithambo esisiseko engenakusilela kwindlela yakho yoqeqesho ilapha. Funda indlela yokungena kwimilo ngokulula.

I-HIPA yindlela entsha yehlabathi yoqeqesho kunye nomsebenzi womzimba. Fumanisa ukuba ibandakanya ntoni na, yenziwa njani kwaye zeziphi iingenelo esinokuzifumana. Ngaba ifanelekile kuzo zonke iintlobo zabantu?

I-CrossFit ineendlela ezahlukeneyo zoqeqesho oluphezulu. I-EMOM luqeqesho oluya kunciphisa amandla akho okuxhathisa, zombini intliziyo kunye namandla. Fumana ukuba yintoni kunye nemizekelo yesiqhelo.

Ukuqubha yenye yezemidlalo enempembelelo encinci, kodwa efuna amandla amaninzi omzimba. Fumana imithambo emihlanu yeCrossFit eya kukunceda ube yindadi engcono.

I-Snatch yi-CrossFit eqhelekileyo kunye nokunyusa umzimba. Ukuba ubuchule obuntsonkothileyo, kukho abaqeqeshi abathetha ubuxoki obuncinci de ube unobuchule bokuhamba. Fumana ezona mpazamo zixhaphakileyo.

I-Turkish lift yenye yemithambo esebenza awona maqela emisipha. Yazi inzuzo yokomeleza umzimba wonke.

Ii-kettlebells (iintsimbi zaseRashiya) kunye neengxowa zesanti (iingxowa zesanti) zizixhobo ezimbini ezifanelekileyo zokuqeqesha ukwazisa uhlengahlengiso kwimithambo yakho. Fumana indlela onokuzidibanisa ngayo ukuphucula ukusebenza kwakho komzimba.

Uqeqesho lwangaxeshanye lube sefashonini kwiminyaka yakutshanje. Fumanisa ukuba yahluke njani kuqeqesho lwe-unidirectional, indlela esekwe ngayo inkqubo yesiqhelo kunye nokuba zeziphi iingenelo zayo ekusebenzeni kwethu kwezemidlalo.

Ekuqeqesheni i-Metcon isetyenziswa ngokubanzi kwi-CrossFit kunye noqeqesho olusebenzayo. Siyakuxelela ukuba iqulethwe yintoni, zeziphi iintlobo ezikhoyo, zeziphi iiyantlukwano enazo ne-HIIT kunye neminye imizekelo yeendlela zokuziphatha ukuze ukwazi ukuqeqesha.

Ukuba ngumdlali werhamncwa, intloko ekrwada kunye nephambeneyo inokudlala iqhinga kuwe. Sikuxelela iimpawu ezilishumi elinambini ukuze uzazise kwaye wazi iimpazamo onokuthi uzenze. Awupholanga ngokuba rougher.

Ukuba ngumdlali olungileyo weCrossFit akulula. Yiyo loo nto sikufundisa izifundo ezithandathu ukuze ube yimbaleki ebalaseleyo kwaye ufumane eyona ntsebenzo ibalaseleyo kwiseshoni nganye.

Ndiyabulela kwi-CrossFit sinolwazi lokuzilolonga kunye nezixhobo esinokuzibandakanya kwindlela yethu yoqeqesho. Uphononongo lufumanise ukuba yeyiphi imithambo edla ezona calories zininzi. Fumana yonke idatha.

IiKettlebells zizixhobo zemidlalo ezifanelekileyo zokuqeqesha umzimba wonke. Ukuba ungumntu oqalayo, kuya kuba kuhle kuwe ukuba wazi ezinye izinto ezinomdla wokufumana owona mdlalo ubalaseleyo.

Ukuba ucinga ngokuqalisa kwi-CrossFit, ngokuqinisekileyo uluhlu lweengcebiso zabaqalayo luya kunceda. Sisombulula amathandabuzo malunga noqeqesho, ukutya, iintlobo zamanqindi kwaye ukuba ufuna ukumila ukuze ubhalise.

Ukusebenzisa iikettlebells okanye iikettlebells kukuzilolonga kufuneka kube yimfuneko. Sikuxelela izizathu ezili-10 zokuba kutheni ukuhlanganiswa kwayo kwindlela yoqeqesho kusenza siphucule ngokuphawulekayo. Ukongeza, balutyalo-mali ubomi bonke.

Ukutsiba kwebhokisi yenye yezona zinto ziyaziwa kakhulu kwi-CrossFit kunye noqeqesho olusebenzayo. Yazi izibonelelo zayo kunye nezihlunu ezisetyenzisiweyo.

Uphononongo lwaseBrithani luchaza ukuba izigulane ezinesifo sikashukela sohlobo lwe-2 ziya kuphucula imeko yazo ukuba zenze i-Crossfit rhoqo. Ukulawula amanqanaba eswekile yegazi ngezemidlalo yindlela efanelekileyo yokuphucula isifo seswekile.

I-CrossFit luqeqesho olukhulayo. Kukho abadlali abaninzi abathatha isigqibo sokuziqhelanisa nalo msebenzi, kodwa bafumanisa ukuba izandla zabo zinengxaki yokulimala okanye iifowuni. Sikunika iingcebiso zokunyamekela izandla zakho xa uqeqesha.

Ukutsalwa ngumsebenzi onzima ofuna amandla awoneleyo kumzimba ongasentla. Sikufundisa umahluko okhoyo phakathi kwe-classic pull-ups kunye nezo zenziwa kwi-CrossFit ngokujingi. Yiyiphi elula ukuyenza?

I-AMRAP yenye indlela enye ngaphezulu kwe-HIIT. Siyakuxelela ukuba iqulethe ntoni, izibonelelo zayo kunye nomzekelo woqeqesho olunzulu.

Ukusetyenziswa kweentambo okanye iintambo zokulwa ekuqeqesheni kwethu kuya kusenza siphucule ukuxhathisa kwethu kunye nokutshisa iikhalori. Fumana iingenelo zayo.

Ukusebenzisa imaski yoQeqesho okanye imaski yoqeqesho kunokukuzisela izibonelelo ezininzi. Sikuxelela ngemvelaphi yayo kunye nokuba kunjani ukuqeqesha ngayo.

Uqeqesho ngeekettlebells okanye iikettlebells kunokuba luncedo kunokusebenzisa iidumbbells zakudala. Siyakuxelela imvelaphi yayo kunye neenzuzo zayo.

Ukwenza i-HIIT lukhetho olukhulu lokutshisa iikhalori ngokukhawuleza. Sikubonisa ezona ndlela zibalaseleyo zokuziqhelanisa.

I-CrossFit Kids iguqula uqeqesho kunye nabantwana. Ngaba umntwana unokuqhelisela lo mdlalo? Ziziphi iingenelo enazo?

I-Crossfit ibe nomncintiswano omtsha: uqeqesho olusebenzayo. Sichaza iiyantlukwano kunye nokuba yintoni enye ejoliswe kuyo.

I-Crossfit izinzile njengendlela yoqeqesho elandelwa kakhulu namhlanje. Ukufuna ukudibanisa ubunzima kunye nomthwalo we-aerobic, sichaza ukuba yintoni.