I-CrossFit Iwushintsha Kanjani Umzimba Nomqondo Wakho: Izinzuzo Ezisekelwe Isayensi

Okuthathwayo Okubalulekile

• I-CrossFit ihlanganisa izici ezihlukahlukene zokufaneleka ukuze kube nendlela elinganiselayo.
• Imvelo yomphakathi ikhuthaza ugqozi nokuziphendulela.
• Ukuqeqeshwa okuphezulu kakhulu kuthuthukisa kakhulu impilo yonke.
• Lolu hlobo lokufaneleka lubhekelela wonke amazinga, okulwenza lubandakanye.
• I-CrossFit ayithuthukisi amandla omzimba kuphela kodwa futhi nokuqina kwengqondo.

Iyini i-CrossFit?

I-CrossFit iwuhlelo lwamandla ashukumisayo kanye nesimo esiklanyelwe ukuthuthukisa ukufaneleka okuphelele. Ihlanganisa ukunyakaza okuhlukahlukene kokusebenza okunamandla aphezulu. Le ndlela ivumela abantu bawo wonke amazinga okufaneleka ukuthi babambe iqhaza, ikwenze kube nezimo futhi kubandakanye.

Lolu hlelo luhlanganisa ukugxuma kwe-plyometric, ukuphakamisa izinsimbi kuma-Olympic, ama-kettlebells, nokuzivocavoca umzimba. Lokhu kuhlukahluka kubonisa ububanzi bezinketho zokujima ze-CrossFit.

Le ndlela emisha yokufaneleka ihlose ukuthuthukisa ukusebenza okusebenzayo emisebenzini yansuku zonke. Abahlanganyeli bavame ukubona ukuthuthuka okuphawulekayo kumakhono abo omzimba. Noma ngabe ungumuntu osaqalayo noma umsubathi onesipiliyoni, i-CrossFit ikunikeza amathuba okuthuthukisa amandla, ukukhuthazela, kanye nekhono.

Amandla Omzimba Athuthukisiwe

I-CrossFit igujwa ngokugcizelela kwayo ekuqinisweni kwemisipha. Isebenzisa ukunyakaza okunamandla okuphezulu, okuhlangene okuningi kuseshini ngayinye. Lokhu kuholela ekuthuthukisweni okuphawulekayo kwamandla emisipha nokukhuthazela. Ukujima kosuku inselele ababambiqhaza ngokuzivocavoca okuhlukene nezisindo, bephusha imisipha yabo ukuthi ivumelane nezimo.

Ukubamba iqhaza njalo kulokhu kuvivinya kuphumela ekuzuzeni imisipha njengoba abantu bedlula imikhawulo yabo yomzimba. Idizayini ye-CrossFit ikhuthaza ukukhula kwemisipha ngokuhamba kwesikhathi. Akukhulisi nje kuphela amandla omzimba kodwa futhi kuthuthukisa ukuqina komzimba wonke. Lokhu kwenza kube ukukhetha okuhle kakhulu kunoma ngubani ohlose ukukhulisa amandla abo.

Ukufaneleka Kwe-Aerobic Okuthuthukisiwe

Ukubamba iqhaza ku-CrossFit kungakhuphula kakhulu ukuqina kwe-aerobic. Ukubuyekeza nokuhlaziywa kwe-meta kutholwe ukuthi i-CrossFit ithuthukisa ukufaneleka kwe-aerobic nokwakheka komzimba. Lokhu kuyisihluthulelo kulabo abafuna ukuthuthukisa impilo yabo yenhliziyo.

Icala likhombise ukukhuphuka okungu-11.5% ku-VO2 max ngemuva kwezinyanga eziyisishiyagalolunye. Lokhu kwaphawuleka kakhulu kulabo abaqala ngomthamo ophansi we-aerobic. Ukuzuza okunjalo ku-VO2 max kubonisa ukusetshenziswa okungcono komoyampilo phakathi nokuzivocavoca, okuholela ekukhuthazeleni okuthuthukisiwe.

Ucwaningo luphinde lwembule ukuthi abahlanganyeli be-CrossFit banamanani aphezulu e-VO2 max kunabantu abahlezi. Lokhu kubonisa indima ye-CrossFit ekuthuthukiseni ukutholwa komoya-mpilo kanye nokusetshenziswa. Kuyisici esibalulekile ekugcineni impilo enhle yenhliziyo nemithambo yegazi.

I-Agility, ibhalansi, nokuvumelana nezimo

I-CrossFit igxile ekunyakazeni okusebenzayo okulingisa imisebenzi yansuku zonke, ukusheshisa ukushesha, ibhalansi, nokuguquguquka. Ukuzivocavoca okufana nama-squats, ama-deadlift, nama-kettlebell swings kuthuthukisa ukusebenzelana nokuqwashisa umzimba. Ukujima ngakunye kuqondise amaqembu emisipha ahlukene, okukhuthaza ukunyakaza okuphumelelayo.

Ukugcizelela lezi zici zokufaneleka kuholela ekuhambeni okungcono, okubalulekile njengoba sikhula. Ukunyakaza okuhlukahlukene kwe-CrossFit kusilungiselela imisebenzi yansuku zonke, kusenza sivumelane nezimo. Lokhu kuzivumelanisa nezimo kusiza ukuvimbela ukulimala okuvela emisebenzini evamile, kunciphisa ubungozi bezinkinga nama-sprains.

Ukubamba iqhaza okuvamile kwe-CrossFit kuthuthukisa ikhwalithi yokuphila. Ithuthukisa ukushesha, ivumele ukuzinza emisebenzini ehlukahlukene, futhi ithuthukise ibhalansi ukuze ivimbele ukuwa. Ukuvumelana nezimo kusukela ekusebenzeni kuqinisekisa ukuthi amalunga nemisipha isebenza ngokusemandleni akho, kuthuthukise impilo.

Ukuphathwa Kwesisindo kanye Nokushiswa Kwekhalori

Ukujima kwe-CrossFit kwaziwa ngamandla abo okushisa ama-calories, okuvamise ukudlula izindlela zendabuko. Ababambiqhaza bangashisa phakathi kwama-calories angu-15 kuya kwangu-18 ngomzuzu, kuthonywe ukuqina kanye nezinga lokufaneleka. Lokhu kushiswa kwekhalori ephezulu kungenxa yokuqina kokuzivocavoca. Abagcini nje ngokushisa amandla ngesikhathi sokujima kodwa futhi bakhulisa izindleko zamandla ngemva kwalokho.

Ukuphathwa kwesisindo esiphumelelayo, ukuhlanganisa i-CrossFit nokudla okulinganiselayo kuyisihluthulelo. Labo ababamba iqhaza kulokhu kuzivoxavoxa okukhulu babona inqubekelaphambili ebalulekile ezinhlosweni zabo zesisindo. Inhlanganisela yokuqeqeshwa kwamandla, isimo senhliziyo nemithambo yegazi, nokunyakaza kokusebenza kubhekana nezici ezihlukahlukene zokufaneleka. Lokhu kuholela ekulawuleni isisindo esingcono.

Izinzuzo Zengqondo ze-CrossFit

I-CrossFit, uhlelo lokuqeqesha olusebenza ngamandla amakhulu, lunikeza izinzuzo ezinkulu ezingokwengqondo. Lezi zinzuzo zifaka isandla ekuqineni kwengqondo nasekuqineni. Ucwaningo kuJournal of Strength and Conditioning Research lubonisa ukuthuthuka okuphawulekayo kokuqina kwengqondo phakathi kwabahlanganyeli. Ukujima, okuhlanganisa ukuqeqeshwa kwesikhawu esiphezulu nokunyakaza okuyinkimbinkimbi, kubekela inselele kokubili ngokomzimba nangokwengqondo.

Le nselele ekabili ikhuthaza umuzwa wokufeza okuthile. Ithuthukisa ukuqina kwengqondo. Uhlelo oluhlelekile lwe-CrossFit luvumela abantu ukuthi bazibekele futhi bafeze imigomo yomuntu siqu. Lokhu kukhulisa ukuzethemba namandla engqondo.

Isici somphakathi se-CrossFit siyisihluthulelo ekukhuthazeni ugqozi nokuziphendulela. Ukujima kweqembu kudala ubungane, okwandisa ukwesekwa komphakathi. Ucwaningo lubonisa ukuthi abantu babika ugqozi nokuzinikela okuphezulu ezindaweni ezinjalo. Okuhlangenwe nakho okwabiwe kanye nesikhuthazo emakilasini e-CrossFit kukhuthaza ukuya njalo nokubekezela.

Le nethiwekhi esekelayo ithuthukisa ukusebenza nokwaneliseka ngemithi yokufaneleka. Isici somphakathi se-CrossFit sisebenza njengesigqugquzeli esinamandla. Ikhuthaza ukungaguquguquki futhi ikhuthaza indawo yokubandakanya umsebenzi womzimba wesikhathi eside.

Ubani Okufanele Acabangele I-CrossFit?

I-CrossFit iwuhlelo lokufaneleka oluguquguqukayo oluklanyelwe ukuhlalisa abantu abahlukahlukene. Ikhuthaza ukufaneleka kwawo wonke umuntu, ikwenze kube inketho ekhangayo kulabo kuwo wonke amazinga okusebenza ngokomzimba. Kusukela ekuzilolongeni okulungele abasaqalayo okwenzelwe abaqalayo ukuya kumaseshini athuthukile kubasubathi abangomakadebona, i-CrossFit inikeza okuthile kwawo wonke umuntu.

Abantu bayo yonke iminyaka yobudala nezizinda zokufaneleka bangahlanganyela kulolu hlobo lokuzivocavoca olunamandla. Ngochwepheshe abaqeqeshiwe abatholakalayo ukuze bahlole amazinga okuqina, ukushuba kokujima kungalungiswa. Lokhu kuqinisekisa ukuzizwisa okuphephile futhi okusebenzayo okulungele noma ubani onentshisekelo yokuthuthukisa impilo yakhe yomzimba.

Cabangela ukuhlola i-CrossFit uma ufuna:

• Umphakathi onogqozi wokusekela uhambo lwakho lokufaneleka
• Ukujima okuhlukahlukene okugcina ukuqeqeshwa kukusha futhi kuheha
• Ukuqeqeshwa okwenziwe ngendlela oyifisayo kulungiselwe amaleveli okufaneleka komuntu siqu
• Uhlelo olukhuthaza ukuthuthukiswa kwamandla, ukubekezela, nokuguquguquka

Ekugcineni, i-CrossFit iyisibonelo sokuqeqeshwa kwayo yonke iminyaka. Ihlinzeka ngendawo enika amandla lapho noma ubani engachuma khona, kungakhathaliseki ukuthi uqala kuphi.

Izingozi Zokuphepha Nokulimala

I-CrossFit, eyaziwa ngokuqeqeshwa kwayo kokusebenza okuphezulu, inikeza izinzuzo eziningi zezempilo. Nokho, lolu hlobo olunzima lungaholela ezingozini ezithile zokulimala. Ucwaningo lwakamuva lubonisa izinga lokulimala eliphelele lokulimala kwe-19.4 ngamahora okuqeqesha ayi-1,000. Ukulimala okuvamile kuhlanganisa i-tendinopathies, ethinta ihlombe nendololwane, kanye nobuhlungu obuphansi emuva nokulimala kwamadolo.

Abaqalayo bavame ukubhekana namazinga aphezulu okulimala, nalabo abanesipiliyoni esingaphansi kwezinyanga eziyisithupha ze-CrossFit abasengozini enkulu. Lokhu kugqamisa isidingo samasu asebenzayo okuvimbela ukulimala. Amasu afanele kanye nokuqhubeka kancane kancane ekuqeqesheni kuyisihluthulelo sokuthuthukisa ukuphepha nokunciphisa izingozi.

Ukuqeqeshwa ngaphansi kokuqondisa kwabaqeqeshi abaqeqeshiwe kungaqinisa kakhulu ukuphepha. Abaqeqeshi baqinisekisa ukuthi ababambiqhaza bagcina izivivinyo ezifanele nezikali ukuze zilingane nezidingo zomuntu ngamunye. Lokhu kubalulekile kulabo abanezimo zezempilo ezivele zikhona noma abasanda kuqeqeshwa ukuya kokuqina.

Ukuqala nge-CrossFit

Kulabo abasha ku-CrossFit, ukuhlola amabhokisi e-CrossFit endawo kuyisinyathelo esihle sokuqala. Lawa majimu ahlinzeka umphakathi osekelayo nabaqeqeshi abanolwazi. Bakusiza ukuthi uzulazule ohambweni lwakho lokufaneleka. Amaseshini okuqeqesha okuqala agxila ekunyakazeni okuyisisekelo kanye namasu, okuqinisekisa isingeniso esiphephile.

Izindleko zalezi zinhlelo zesethulo ziyahlukahluka ezindaweni zonke, kodwa utshalomali ngokuvamile luhlanganisa amakilasi ambalwa. Iphinde ihlanganise isiqondiso mayelana nefomu lokuzivocavoca elifanelekile kanye nesakhiwo sekilasi. Ukuthola ibhokisi lendawo le-CrossFit elihloniphekile kuyisihluthulelo sabaqalayo. Kusiza ukukhulisa ukusebenza kahle kokuqeqeshwa kanye nokunciphisa izingozi zokulimala.

Isakhiwo Esijwayelekile Sekilasi le-CrossFit

Amakilasi amaningi e-CrossFit ahlala cishe ihora, abonisa ukuhlukaniswa kwekilasi okuhlelwe kahle. Lesi sakhiwo sihlose ukuthuthukisa ukusebenza nokuphepha. Ikilasi liqala ngokufudumeza, okukhulula imisipha futhi kulungiselele umzimba ukuzilolonga. Lokhu kufudumala kubalulekile ekwehliseni ubungozi bokulimala kanye nokuthuthukisa ukusebenza kahle kokujima.

Okulandelayo, ababambiqhaza bagxila engxenyeni yamandla, okuhloswe ngayo ukwakha ukukhuthazela kwemisipha namandla. Lesi sigaba sigcizelela ukuphakamisa okuthile noma ukunyakaza. Ivumela abantu ukuthi bathuthukise indlela yabo namandla kancane kancane.

Ukujima kosuku (WOD) kuyalandela, kuhlanganisa ukuzivocavoca okuhlukahlukene. Lokhu kungabandakanya ukuphakamisa izinsimbi, i-cardio, nokunyakaza komzimba. Le ngxenye inselele ababambiqhaza, ibaphushele ngale kwezindawo zabo zokunethezeka.

Okokugcina, ikilasi liphetha ngokuphola, okusiza umzimba ukuthi ubuyele esimweni sokuphumula. Lesi sigaba sihlanganisa izivivinyo zokwelula nokuphefumula, ezibalulekile ukuze ululame futhi ube nezimo. Le ndlela ehlelekile iqinisekisa ulwazi oluphelele nolusebenzayo lokuqeqeshwa.

Umehluko Phakathi Kwe-CrossFit kanye Nokuzivocavoca Kwe-Traditional Gym

I-CrossFit kanye nokuzivocavoca kwejimu yendabuko kwehluka kakhulu kukho kokubili ukwakheka nenjongo. Emajimini esintu, abantu bazibekela imigomo yokufaneleka ngejubane labo. Lokhu kuvumela izinhlelo zokujima ezenziwe ngokwezifiso, ezigxile ezindaweni ezithile zokuqina njengamandla noma ukubekezela.

I-CrossFit, ngokuphambene, igcizelela ukuqina okuphezulu nokubandakanyeka komphakathi. Iyachuma ngokujima kweqembu, idala umuzwa wobungane ngenkathi iphusha ababambiqhaza emikhawulweni yabo. Amaseshini mafushane futhi agxile kakhulu, ahloselwe ukuthuthukisa ukufaneleka kwawo wonke ngempumelelo.

Ukuhlukahluka kokujima kungomunye umehluko obalulekile. I-CrossFit ihlanganisa i-weightlifting, i-gymnastics, ne-cardio, iqinisekisa isimiso esihlukahlukene. Lokhu kugcina ukujima kuheha futhi kukhuthaza ukuthuthuka kuzo zonke izindawo zokufaneleka. Amajimu endabuko, ngenkathi ehlinzeka ngezinqubo ezibikezelwayo, angase anganikezi inselele efanayo.

Ekugcineni, ukukhetha phakathi kwe-CrossFit nendawo yokuzivocavoca yendabuko kuncike kulokho okuthandwa nguwe. Labo abakhetha ukujima okuphezulu kakhulu nokusekelwa kweqembu bangathola i-CrossFit ilungile.

Kungani i-CrossFit Isebenzela Ukunciphisa Isisindo

Ukusebenza okujulile kwe-CrossFit kuyisinqumo esiphezulu kulabo abafuna ukuncipha. Zihlanganisa izivivinyo eziphakeme kakhulu ezisebenza amaqembu amaningi emisipha. Lokhu kuholela ekwandeni kwesisindo somzimba, okuthuthukisa izinga le-metabolic. Ngenxa yalokho, umzimba ushisa ama-calories ngisho nalapho uphumule.

Esinye sezici ezivelele ze-CrossFit yikhono layo lokucindezela abahlanganyeli ngaphezu kwemingcele yabo. Lokhu kubangela ukushisa okukhulu kwekhalori ngesikhathi nangemuva kokujima. Lo mphumela, owaziwa ngokuthi ukusetshenziswa komoya-mpilo okweqile kwangemva kokuzivocavoca (EPOC), usiza ekugcineni ukushoda kwekhalori. Lokhu kubalulekile ekunciphiseni isisindo.

Isici somphakathi se-CrossFit sibalulekile. Ikhuthaza umuzwa wokuba yingxenye, okuthuthukisa ugqozi nokubambelela enkambisweni yokufaneleka. Ukungaguquguquki kuyisihluthulelo sokuncipha kwesisindo, futhi umphakathi osekelayo ungagcina abantu besendleleni ngokuqeqeshwa kwabo.

I-CrossFit njenge-Functional Training Regimen

I-CrossFit igqama njengohlelo oluphezulu lokuqina, oluthuthukisa amandla ayisisekelo nokwenza isibuko imisebenzi yansuku zonke. Kuhlanganisa ukuzivocavoca okulingisa imisebenzi esibhekana nayo nsuku zonke, njengokuphakamisa, ukuthwala, nokuphusha. Lokhu kugxila ekunyakazeni kwangempela kwempilo kuthuthukisa amandla futhi kuthuthukisa ukusebenza komzimba kwansuku zonke.

Ukuqeqeshwa ku-CrossFit kulungiselela abantu ngabanye izinselele zomzimba zansuku zonke. Isibonelo, ama-squats alingisa ukuhlala nokuma, kuyilapho ama-deadlift afana nokuphakamisa izinto ezinzima. Lezi zivivinyo zisiza ukuthuthukisa amakhono abalulekile emisebenzi yansuku zonke.

Amandla abalulekile abalulekile kulokhu kuqeqeshwa. Umgogodla oqinile uqinisekisa ukuzinza nokulinganisela, ukusekela imisebenzi ehlukahlukene yomzimba. Isiza ukugcina ukuma okufanele futhi yenze ngempumelelo imisebenzi eyinselele.

Isiphetho

I-CrossFit isiphenduke irejimeni yokuqina edumile, eyaziwa ngezinzuzo zayo eziningi zezempilo. Ikhuphula kakhulu amandla omzimba kanye nokuqina kwe-aerobic. Ababambiqhaza babona ukuthuthuka ekusebenzeni kwezemidlalo nokuqina kwengqondo, okuholela enhlalakahleni yonke engcono. Ukuba yingxenye yomphakathi wokufaneleka osekelayo kunikeza ugqozi oludingekayo ukuze ufinyelele imikhawulo futhi ufinyelele imigomo yokufaneleka.

Nakuba i-CrossFit ingase ingabi eyawo wonke umuntu ngenxa yemvelo yayo enzima, labo abaphumelelayo kuzilungiselelo zokuncintisana bakuthola kunomvuzo. Ukujima okunezinga eliphezulu kudala umuzwa wokuzwana phakathi kwabahlanganyeli. Lobu budlelwane buqinisa ukubaluleka komphakathi ekuzuzeni ingqopha-mlando yomuntu siqu. Kulabo abafuna ukuguqula uhambo lwabo lokufaneleka, ukwamukela i-CrossFit kungaholela ekushintsheni kwendlela yokuphila ehlala njalo.

Kafushane, i-CrossFit inikeza okungaphezu nje kokuguqulwa komzimba. Kwakha amandla, kuthuthukise ukukhuthazela, futhi kukhuthaze ukuqina kwengqondo. Le ndlela ephelele yenza i-CrossFit ibe yisinqumo esitusekayo kunoma ubani ofuna ukuphakamisa amazinga abo ezempilo nokufaneleka.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.