Ngaba ufuna ukuhlukana neeklasi zezempilo kunye namava okwenene wezemidlalo? Funda kabanzi malunga noqeqesho lweReebok CrossFit kwaye uzama ukuvavanya amandla akho ngoncedo lwezinto ezicetywayo. I-CrossFit yinkqubo yokuqeqeshwa okusemgangathweni, ngokusekelwe kwiintlobo "ezintathu": ulwahlukana, amandla kunye nokusebenza. Kuthetha ukuthini oku? Kulula. Ukusebenza okusebenzayo yilezo ntshukumo ozenzayo kwimpilo yemihla ngemihla, "iipateni" ezithile zomzimba (umzekelo, ukufa ekufeni kwindlela yokuphakamisa into enzima phantsi). Kuphela apha baqhutyelwa ngamandla aphezulu - kwithuba elithile kwaye ngokukhawuleza kunokwenzeka. Ngaphezulu, uqeqesho alupheli ngokuphindaphindiweyo, kwaye ukuhamba kuhamba rhoqo kunye. Intsingiselo yezohlukahlukileyo kuluhlu lwe-stimulus yoqeqesho: oku kwenziwa ukwenzela ukuba umzimba ungenayo ixesha lokuzifundela kwaye uzivumelanise nomthwalo omtsha ngexesha lonke-oko kuthetha ukuba iqhubekele phambili kwiziphumo. Enyanisweni, iresiphi ye-CrossFit ilula: uthatha ukunyakaza okusebenzayo, udibanise kuyo nayiphi na inhlanganisela, phawula ixesha kwaye ukhuphisane ngokukhawuleza nabamelwane kwiholo okanye unqobe irekhodi lakho langaphambili.
Nangona kunjalo, emva kwayo yonke into kukho indlela ebalulekileyo - ipiramidi yokuphuhliswa kwezemidlalo. Isekelwe kwisondlo, esiyi-molecular and energy basis of physical health. "Ukulungiswa", i-crossfitters ikulungiselela yonke imisebenzi yomzimba ngomsebenzi we-vitensic mode.Ukuzivocavoca kweemetabolic ukulungiselela iistim e-cardiovascular and respiratory systems. I-gymnastics ikuvumela ukuba ufunde ukulawula umzimba wakho kwithuba - ukuphuhlisa ibhalansi, ukulungelelanisa, njl. Isinyathelo esilandelayo sisebenzisana nezisindo: nakhu kukho izinto ukunyusa, ukuphakamisa i-kettlebell, njl. - konke okufunekayo ukuze kusetyenziswe kakuhle amandla ngokumalunga nezinto zangaphandle. Kwaye ekugqibeleni, phezulu kwipiramidi ye-CrossFit yimidlalo kwiindawo ezininzi lowo ukuqonda kwakhe, kuyenzeka ukuba prakticheskogoprimeneniya bafumana Leisure uqeqesho lwezakhono, zanyatiyaskalolazaniem, ukudlala yomnyazi, yacht, nantoni -. krossfiter kwi Ready bafumana naziphi na iimvavanyo ubomi kunye nemidlalo. Esinye isisombululo esinamandla ekuthandeni i-CrossFit yinto ebonakalayo "njengempembelelo yecala." Nangona iinjongo zilapha kukuphucula ukuqina komzimba kunokuba kukhangeleke, ukukhupha i-fat excess and increasing tone muscle yiyo ibhonasi efunekayo enilindele kuwe mveliso.
I-Push-ups
Thatha indawo 'yokugxininisa, ukuxoka': umzimba uphelele, imisipha yenkampani yokushicilela iyancipha. Yehla ukuya ekupheleni, ukuze umzimba uphantsi, uphuphe iintende zakho. Kutheni kunjalo? Kwi-CrossFit kukho igalelo elikhuphisanayo: akukhathazeki ukuba unomncintiswano kunye nabanye abathathi-nxaxheba okanye uzama ukuphucula umphumo wakho wokugqibela. Ukuze uthembeke, kufuneka ubonise ukuba wenze ukuzivocavoca ekupheleni, kwaye ungaqeshwanga, wenze i-half-amplitude ukugqiba ngokukhawuleza. Phinda. "
Ukulungele ukuzama? Unokwenza ngoku ngokuya kwiseshoni yoqeqesho. Injongo yakho kukuba wenze amanqaku amaninzi kangangoko kunokwenzeka ngemizuzu engama-6.
Olunye ujikelezo luyi-5-push-ups, iiphakheji ezili-10 kunye nezikwere ezili-15.
Sika ixesha uze. Khumbula umphumo, ukwenzela ukuba uqhubeke ubeka iliso inkqubela phambili.
Iqumrhu liphakamisa, likhupha
Thatha indawo ethe tye. Izandla kunye namagxa ehlombe zichaphazela phantsi, amanqanaba amanyathelo ahlanganiswe. Ukuphosa iingalo zakho phambili, vuka uphinde uthinte iisokisi ekupheleni kwentshukumo. Buyela kwakhona kwaye uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde Beka iinyawo zakho ububanzi begxalaba, iisokisi zithunyelwa malunga nama-30 degrees ngaphandle. I-Chest phambili, jonga ngqo uze ugcine umqolo wakho ngqo. Qalisa intshukumo evela emva kwe-pelvis, uze uhla. Ngaphantsi ukwenzela ukuba izibilini zingezantsi ngaphantsi komgangatho, ngelixa ligcina iqonde ngqo. Qaphela ukuba isisindo asihambeli kwiisokisi, kwaye iinqununu zihlala zifana neenyawo. Emva koko, vuka kulungelelaniso olongezelelweyo kwi-pelvis nasemadolweni.
Esi sisiseko soqeqesho lomzimba. Ukuba ayinamandla, yonke imiphumo yoqeqesho lwakho iya kuba yinto engento.
Kwi-CrossFit yoluntu, izidlo ezimbini zaziwa kakhulu: iPaleo kunye neZonal. Usebenzisa ukusebenzisa inyama yokutya, iisuthi, imbewu, imifuno kunye neziqhamo, ubuncinci be-starch kwaye ayifaki ngokupheleleyo ishukela. Oku kukutya okufuneka umntu alungele ukulungiswa kwemvelo, ngoko kukuvumela ukuba ugcine izinga eliphezulu lokuphila. Ivumela ukusetyenziswa ngokupheleleyo nantoni na ukutya, kodwa ngokwexabiso elichanekileyo kunye nenani leeprotheni, amafutha kunye ne-carbohydrate. Umxholo wekharori kufanele uqinisekiswe ngaphakathi kwe-1.5-2.5 igranti yeprotheni nganye ngeekhilogram yesisindo somzimba kuxhomekeke kwinqanaba lomsebenzi (1.5 - eziqhelekileyo kwimithwalo ephakathi, 2.5 - kubadlali abaphambili).
(ubunzima bomzimba x 1.5) / 7 g = inani lezibloko ngosuku
Iyunithi yunithi yokulinganisa esetyenziselwa ukwenza lula ukulinganisa ukutya.
- 7 g protein (ephekwe) = 1 iprotheni ibhloko.
- 9 g ye-carbohydrate = 1 ibhloko ye-carbohydrates.
- 1.5 fat fat = 1 block of fat.
Kufuneka ufunde indlela yokudla inani elilinganayo leebhloko zeeprotheni, i-carbohydrate kunye namafutha. Emva koko i-caloric yokutya iya kunikwa nge-10% ye-carbohydrates, i-30% yamaprotheni kunye ne-30% yeoli. Isicwangciso esinjalo, ngakwesinye icala, siya kunika amandla ekuqeqesheni okusebenzayo, kwesinye - siya kukukhusela isibalo sakho kumafutha amaninzi.