CrossFit Water: iinzuzo tywaleni

CrossFit - Umkhuba entsha kulo mdlalo, owayebonakele enkosi yemigudu abathanda ezimbini - Lorena Genii kunye preg Glassman. Isebenzisa umgaqo zoqeqesho wesiphaluka, xa umthambo yenziwa rhoqo, omnye emva elinye ithuba. Kule minyaka ilishumi idlulileyo CrossFit ibuye ibe wombutho kunye namasiko alo kunye nemithetho. Ukuba olu hlobo umthambo ukunika mdlali? Njengoko yaba - lukhulu.

ukuzilolonga

Lo msebenzi CrossFit zonke zidibanisa ebizwa ngokuba amanzi (ukuzilolonga yosuku). amanzi ngamnye inani elithile ixhaphayo kunye imithambo, ezivame eyenzelwe ukusebenzisa amaqela amaninzi ahlukeneyo izihlunu kangangoko kunokwenzeka. Ukongeza amandla, amaninzi CrossFit amanzi nazo zibandakanya Cardio. Zonke iinkqubo lungahlulwa-hlulwa zibe ngamaqela amathathu:

• Abo ke musa ithathele ingqalelo ixesha. amanzi olunjalo ilula kakhulu, bona efanelekileyo kwabasaqalayo njengoko kunjalo imbaleki ungxamile, kodwa iyalibala ayikho wamkelekile apha, njengoko unako nilenze yonke ifuthe loqeqesho. Umzekelo, yakho inkqubo yokuzilolonga ibandakanya 20 yokutyhiliza-ups, tsala-ups 10 no-20 tsiba. Le mithambo zenziwa omnye emva komnye de kwisangqa lugqityiwe. Phakathi kwabo ukuba babe ikhefu, yaye emva kokuba ukuqaliswa kwazo kuyimfuneko ngokukhawuleza kangangoko kunokwenzeka umjikelo olandelayo ukuqala.

• Abo anento yokwenza milembelele ezininzi kangangexesha elithile. Ezo womdlali phuthuma amanzi, kwanyanzeleka ukuba obugqitha rhoqo ngokwabo, ukuba iimali ezinkulu umsebenzi ngexeshana elifutshane.

• A inani eliqingqiweyo kophindo. La manzi CrossFit yenzelwe ukwenza isixa esithile imithambo ngokukhawuleza kangangoko kunokwenzeka. Umzekelo, ukuba push-ups 200, tsala-ups 100 kunye lokuhlala-ups 200. Mbaleki ethatha isigqibo sokuba zingaphi iindlela kufuneka azalisekise lonke uqheliso lwemisebenzi eziyimfuneko. Ekuhambeni kwexesha, amanzi efanayo ziya kuveliswa ngokukhawuleza yaye ngokukhawuleza, ukuvumela ukuba azibonele iingenelo zoqeqesho.

iinzuzo CrossFit

Kakade ke, CrossFit - enye iindawo zemidlalo asebenzisekayo. Sport unika abafundi abapasa izakhono ezizodwa kakhulu ukuba nekungenakwenzeka ukuba luncedo kubo ebomini. Kusenokwenzeka Weightlifter akasoze akwazi ukufumana ungasayisebenzisiyo amandla alo amaninzi ekhaya, ngathi webanga elide, ngubani naphi ukubeka Wanyamezela angaphezu. Enye into - imbaleki ubhetyebhetye waziphatha CrossFit. Yena izihlunu weightlifter ebuthathaka kaThixo ngaphantsi kunolo nenye, yaye le nto itya imbaleki kancinci. CrossFit liphuhlisa nentwana yonke, ukudala imbaleki ngubani na ukubaleka ugqatso, bar shake, ixesha elide benza umsebenzi wezandla.

Ukukwazi - kanye oko sikufunayo kubomi bemihla ngemihla thina. Krossfiter uziva ukhululekile ekhaya - kungaba lula yoyigodusa iibhegi enzima ngokulula kukhwela ibhasi okanye enyuka kwigumbi eliphezulu. Ukongeza Bona bazizinhanha emzimbeni imilo CrossFit kuzisa impilo entle nokuzithemba.

ukushiyeka

Njengayo nayiphi na inkqubo, CrossFit uye kuneengxaki zako. Nangona yokuba unika amandla, isantya kwaye uququzelelo, kodwa iimbaleki ezizodwa ziya outpace le nqwelo kumashishini zabo. Ngaphezu koko, iklasi enye kuphela CrossFit yokugula-ezilungele ukulungiselela ukhuphiswano kakhulu, njengoko libalwa yoko olunye-off, kodwa hayi kwi uphuhliso lwexesha elide. Oko kukuthi, ukuba kubaluleke ngokukhethekileyo nje, hayi indlela yoqeqesho.

Kwakhona craze CrossFit angafaka kwenzakalisa impilo yakho, ukuba nithe anasiphulaphula emzimbeni wakho. Iimbaleki abanamava banxibe izinga lentliziyo monitor kungekho sizathu ngexesha eklasini, ukuze ungaphoswa mzuzu apho ubume idlula zisembundwini wawo. amanzi CrossFit, efanelekileyo imbaleki ukufunda, saqala ingasenza impilo, ngoko musa ukoyisa ngokwakhe, baziqwebele kwi 200%. Ukusuka a ukuxhaphaza singacinganga enjalo entliziyweni kuphuma ngokukhawuleza kakhulu, ngoko kuyimfuneko ukuba bazibandakanye ingqondo. Ngakumbi ukufumana umqeqeshi onamava oya oyikhethayo kuni unyango ekunene.

CrossFit. Water kwabasaqalayo

Kwihlabathi CrossFit kuhamba kuba iindidi ilinganiselwe kuphela ngqondweni umqeqeshi VODov okanye wabadlali. Idla makhwelo wosondeza inguqulelo lula omnye lweenkqubo umbhali okanye ukudala ulandelelwano ingakumbi izakhono zalo. Kukho iziza ezizodwa zifanele iintsuku zoqeqesho kwiimbaleki abanamava. Ngenxa yoko, amawaka abantu ehlabathini lonke enze imisebenzi efanayo kule mini.

It wadala oluninzi copyright VODov, ezaziwa bonke abathandi CrossFit. Ngamnye kubo basukelwa injongo yayo, ukuze ukhethe ngokulula i iseti abangayithandiyo. Ngokufuthi igama amanzi ethandwayo ibonisa umongo walo, okanye igama lomntu ndikudalile oko. Kukho iqela izakhiwo ethandwayo eyaziwa ehlabathini lonke. Makhe ukubazi kakuhle kwamanzi kakhulu idumileyo.

CrossFit, uCindy AMANZI

Kungcono ukuba aqale ukuzilolonga CrossFit yi UCindy amanzi. Luhlanganisa Kulula amazing necoselelekileyo kwaye ayifuni izixhobo ezizodwa ukwenza. Kwane- yaqabela njengesiqhelo ukwenza oko, kodwa oko akuthethi ukuba VOD ilungele kuphela kwabasaqalayo. Esi sakhiwo iquka tsala-5, atyhale-ups 10 kunye squats-15. Ukuze sibe nokumiliselwa unikwa imizuzu engama-20, apho kufuneka wenze inani eliphezulu iindlela.

Ikhala elula, kodwa practice kwabasaqalayo kubhetele ukusebenzisa kuphela isiqingatha ngexesha elabelwe lona, yaye ke yesine. Kakade ke, indlela yokuqala wayeza kuba ukuhamba lula, kodwa emva kwemizuzu emi-5, ukuqala xaka. Ngokuqhelekileyo, umlinganiselo ukuba krossfitera lwabaqalayo, malunga 10 osondela iingcali uyakwazi ukwenza koboniso lwe-20.

UFran

Lifikile ixesha lokuba bafunde AMANZI yokuqala - UFran. CrossFit waqala nale iseti beemvavanyo, eyenzelwe ngu Greg Glassman. Kakade ke, lo VOD kufuna umgudu omkhulu, kodwa zonke self-Ukuhlonipha krossfiter onyanzelekileyo amaxesha ngamaxesha ukuze uluzalise. Esi sakhiwo siquka kwemijikelo ezintathu apho inani kophindo ebegqwese reduced ngokomyalelo 21-15-9. Ngokwabo umzimba zilula, kodwa olusebenzayo - ukuba thrusters okanye ezikhutshwayo intonga zalishumi 43 kg amadoda kunye-29 kg kumabhinqa. Thrusters lwenziwa emva iphakama, kunye ngeenxa njalo emva ngeenxa zonke, ngokuthe ngcembe ukunciphisa inani kophindo.

Nangona elula emananga awumiselayo beemvavanyo kungekho sizathu ogama emva kokuba inkanyamba. Kwaba naye baya isiko amanzi igama amagama CrossFit ababhinqileyo. kuwa Iimbaleki okunongwe phantsi zidiniwe phantsi, wenza i uFranc, noluhlaza kungcono kwabasaqalayo musa nokuba uthabathe loo nquleqhu. Nakuba kunjalo, isiphumo salo manzi kulungile ukuze abadlali ehlabathini imihla uzithuthumbise ngokwabo, ukwenza oko.

amanzi Compilation Independent

mnye ezahlukeneyo iinkqubo, ungakhetha ku-uqeqesho self, equka website okhethekileyo - ". AMANZI cat" CrossFit badla ifuna izixhobo ezikhethekileyo, kodwa kukho iinkqubo ukuthi engenziwa kusetyenziswa kuphela ubunzima bayo. Ekwenzeni iinkqubo zoqeqesho kufuneka akhokelwe nemigaqo esisiseko. Amanzi kufuneka Ingabizwa amaqela kwezihlunu khosi ezahlukeneyo ukuthintela ukuxinana engeyomfuneko.

Best ukuqala nge-Push-type exercises. Oku zonke iintlobo zoomatshini, atyhale-ups, hlala-ups, ukusebenza kunye intambo. Kwalandelwa okuwisa umthambo ephuhlisa umva yakho izo-, umzekelo, ukutsala-ups kunye abadala. Yaye amanzi ekupheleni lwenziwa Cardio, ezifana njengomtyibilizi, ukuzilolonga ibhayisekile okanye nasemkhenkceni. Lo msebenzi ngakumbi isangqa, loo encinane inani ixhaphayo. Ukusebenzisa le migaqo, ungenza ngokulula ukwenza iphakheji ogqibeleleyo ukusebenzisa ekhaya. CrossFit yamnandi ukhetho-VOD benemizimba okanye dumbbells.

imiphumela emibi

Iiklasi CrossFit nemiphumela ezimbini ezinkulu elibi, nto leyo ekugqibeleni waba iisimboli kulo mdlalo. Lokuqala - ngohlangothi okwenzeka iimbaleki ngenxa umthwalo ngokugqithiseleyo. Uphawu le nefuthe elibi ukhethiwe Clown Puke - indoda imisipha kuzo timphahla upopayi, ngobudlongodlongo okuphuma imixholo isisu sakhe emgangathweni. EUnited States ngelo ukugabha yokuqala kuqeqesho mbaleki unelishwa ukunika t-shirt sinalento akuyo. Nangona kunjalo, le meko ayikho funny, kuba ibonisa umthwalo kakhulu emzimbeni, ekufuneka aphetshwe zonke iindleko ngethuba lenkqubo yoqeqesho.

Olunye uphawu CrossFit - uMalume rhabdom. Ngoko iimbaleki ebizwa rabdomiolizm - sisifo kwenzeka kuba kuyasa ifayibha kwezihlunu aye egazini. Apho umonakalo nezintso, ebangela umonakalo enkulu kwimpilo yabantu. Akukacaci nokuba okanye hayi sifo kuqhelekile kangaka phakathi CrossFit, okanye nokuba yinto zithutha beengcibi, eyenzelwe ukuba abethelele ubuzaza yoqeqesho.

CrossFit - ukukwazi ukuba enemisebenzi

Ingaba wenze CrossFit? Popularizers le meko athi inkqubo yabo impumelelo ekulungiseleleni iimbaleki. Kodwa nokuba bakholwe? CrossFit ngokuba ningabachasi bathi olu hlobo lomsebenzi komzimba luyingozi kakhulu intliziyo. imiphumela emibi zinokuphetshwa ukuba ingqondo asondele isakhiwo elibonelela CrossFit. imida Ixesha kwi VOD ukuvumela ukuba ukuqikelela umgangatho yembaleki, kodwa ekutyhaleleni ixesha elungileyo, ungaphulukana impilo. Kufuneka siphulaphule ngenyameko emzimbeni ngexesha umthambo, musa zingonzakala iinjongo ezingaqondakaliyo. Kunye nenqubo eyiyo CrossFit iba yinto nje yokuzonwabisa umdla, siyixhase impilo umzimba kunye ngumsindo. Ukuba unomdla kulo mgca imidlalo ezintsha, ndiziva ndikhululekile ukuya kwi gym, apho nomqeqeshi ofanelekileyo uya ukhethe wena efanelekileyo CrossFit-AMANZI. ukubulaleka kwenu akulambathi eNkosini kuba lilize, impilo entle kunye nefom esihle kuya kubakho umvuzo wenu.