Lapho befuna izinqubo zokulondoloza isimo esihle somzimba noma ukulahlekelwa amakhilogremu amaningi, abaningi baphendukela ku-CrossFit kanye nama-Wods adinga kakhulu. I-Murphy Workout ingenye yazo, iqine kakhulu futhi isezingeni eliphezulu (uma ufuna ukuyiqeda). Nakuba kunesikhathi esimaphakathi ngokuya ngomthamo waso ngasinye, ungasenza sibe namandla ngokuthwala ivesti enesisindo.
I-Wod Murph igqugquzelwe ngu-LT. UMurphy, umholi wama-Navy SEALs ojoyine umkhankaso wokubamba umholi obalulekile weTaliban. Bazithola benamaqabane ambalwa futhi becindezelwe umlilo wesitha onzima futhi beludinga kakhulu usizo. Ngenxa yesimo sezwe, ukuxhumana kwabo akutholakalanga. Indaba yonke yatshelwa encwadini nakwifilimu enesihloko esithi «Osindile Eyedwa".
Iyini i-Murphy Training?
Lokhu kuzivocavoca kuyintandokazi kubathandi be-CrossFit, phambilini obekubizwa nge-"Body Armor." Ukuhlonipha amasosha ase-US, uzozwa umuzwa wokuba semaphethelweni empilo futhi uthathe umzimba wakho udlulele. Ifanele abasubathi abafuna ukusunduza ukuqeqeshwa kwabo kuze kube sekupheleni, kuyilapho bezizwa njengesosha langempela.
Izivivinyo ezine kuphela okufanele uzenze okungenani emizuzwini engama-30:
- Ukugijima kwe-treadmill: imayela elingu-1 (amakhilomitha angu-1.6)
- Kudonswe phezulu: ukuphindaphinda kwe-100
- Ama-Push-ups: ukuphindaphinda okungu-200
- Ama-squats: ukuphindaphinda okungu-300
- Ukugijima kwe-treadmill: imayela elingu-1 (amakhilomitha angu-1.6)
Umthetho kuphela ukuthi kufanele ukwenze kulokho ukuhleleka. Akuvumelekile ukuqala ngama-squats angu-100, wenze ama-pull-ups angu-20 bese ugijima, isibonelo. Ungakwazi ukuhlukanisa ama-pull-ups, ama-push-ups, nama-squats njengoba kudingeka; okungukuthi, ukwenza imijikelezo efana neyenziwe emidlalweni ye-CrossFit 2016. Isibonelo, ukudonsa okungu-100 kungenziwa emizuliswaneni engu-5 ye-20 reps.
Isibonelo sokuqeqeshwa kungaba:
- 5 uchungechunge lwezimpinda ezingu-20 ze-Pull-ups
- 5 uchungechunge lwezimpinda ezingama-40 kuma-push-ups
- 5 uchungechunge lwezimpinda ezingama-60 kuma-Squats
Ungathatha isikhathi esingakanani?
Irekhodi lesikhathi imizuzu engu-30, okungase kubhekwe njengezinga lama-Elite. Nokho, kuzoba nzima kakhulu ukuthola leso sikhathi. Nakuba kufanele futhi sivumelanise yonke into namakhono ethu, iminyaka nokusebenza. Ochwepheshe benza lezi zigaba ezilandelayo, ngokuya kwesikhathi namandla akho omzimba:
- Ngaphezu kwemizuzu engama-70: Osaqalayo
- Imizuzu engama-40-70: Phakathi
- Imizuzu engama-30-40: Okuthuthukile
- Imizuzu engama-30 noma ngaphansi: Elite
Izinzuzo zezempilo zokuqeqeshwa kwe-Murphy
Lolu hlobo lokuqeqeshwa lunezinzuzo eziningi, ezihamba ngalé kokuma kahle nokulahlekelwa ngamakhilogremu amaningi. Thatha ithuba lemiphumela yawo emzimbeni ukuze uzizwe ungcono futhi unamandla engeziwe. Kunconywa ukuthi uye esikhungweni esigxile kulolu hlobo lokuqeqeshwa ukuze uqiniseke ukuthi sikwenza ngendlela efanele, ngaphandle kokufaka impilo yakho engcupheni. Kubalulekile ukucabangela inqubo yokunyakaza ngakunye kanye nokumelana nokuqeqeshwa ngaphambi kokungena ekuqeqeshweni kwe-Murphy.
Ithuthukisa ukuqina kwenhliziyo nemithambo yegazi
Nakuba ungase uchithe amahora ugijima ngesivinini esiqinile ngethemba lokuthuthukisa ukukhuthazela kwakho kwenhliziyo nemithambo yegazi, ucwaningo lubonisa ukuthi kungase kungabi indlela ephumelela kakhulu yokuthuthukisa ukuqina komzimba wonke.
Ucwaningo oluncane lwangoNovemba 2013 oluholwa abacwaningi e-American Council on Exercise lwahlola imiphumela yokusebenza okubili okuhlukene kwe-CrossFit eqenjini lamadoda nabesifazane. Ngemva kokuqoqa nokuhlaziya idatha yezinga lokushaya kwenhliziyo, i-VO2 max, izinga lokushaya kwenhliziyo okukhulu, ama-calories ashisiwe, nezinye izinto eziguquguqukayo, abacwaningi baphethe ngokuthi i-CrossFit isebenza kangcono kunokujima okuvamile ngenxa yokwanda kwezidingo zezinhlelo zamandla.
Kwakha ukuzethemba ngokomzimba nangokwengqondo
Ukuziphonsela inselelo usuku nosuku ejimini nokuqhubeka nokuhlula okuhle kwakho kwangaphambilini kukunikeza umuzwa omuhle wokufeza okuthile ongathuthukisa indlela ozizwa ngayo ngawe. Abasubathi be-CrossFit abanesizini bavame ukukhumbula ngokukhulu ukuziqhenya ngesikhathi sokuqala bekwazi ukwenza ukunyakaza okuthile okuyinselele.
Kubantu abangakaze bakwazi ukwenza i-pull-up, ukuthola eyokuqala kuyajabulisa. Isikhathi esihle kubantu. Lolu hlobo lokuqiniswa okuhle kwamakhono akho namandla ngokwemvelo lukwenza uzizwe uqiniseka ngokwengeziwe, umuzwa ongawuthwala uye kwezinye izici zempilo yakho.
Ithuthukisa ukukhuthazela kwemisipha
Ukukhuthazela kwemisipha yikhono lemisipha yakho yokusebenza isikhathi eside ngaphandle kokukhathala. Lokhu kubalulekile kubahlanganyeli bemidlalo yokukhuthazela njengokugijima nokuhamba ngebhayisikili, kodwa kuyingxenye ebalulekile yokwenza kahle kunoma yimuphi umsebenzi wempilo yakho yansuku zonke.
Ucwaningo lukaJanuwari 2014 olwanyatheliswa kuyi-Journal of Sport and Human Performance lubheke imiphumela yezindlela ezimbili ezihlukene zokuzivocavoca, i-CrossFit kanye nohlelo lokuqeqesha lwendabuko, ekukhuthazeleni kwemisipha. Abacwaningi bathola ukuthi abahlanganyeli be-CrossFit bandise ukukhuthazela kwemisipha ngamaphesenti angu-22 kanye nomthamo wabo we-aerobic ngamaphesenti angu-XNUMX.
Ithuthukisa ukwakheka komzimba
Ngokusho kwababhali bocwaningo lukaJanuwari 2017 olwanyatheliswa kuyi-Journal of Diabetes Research, ukuzivocavoca umzimba okunamandla umthelela omkhulu emafutheni esisu kunokuzivocavoca kwe-aerobic kwendabuko. Abantu abaningi bamane abazilolongi ngokwanele ukuze bathuthuke, bese bezibuza ukuthi kungani bengathuthuki.
Kodwa ohlelweni lwe-CrossFit, kugcizelelwa ngamandla. Kuwo wonke ama-Workout, uziphusha uze ufike ezingeni eliphezulu kakhulu, kungaba ngokuphuma wonke ukuzivocavoca noma ngokusebenza kanzima isikhathi esithile bese uphumula isikhathi esithile. Lolu hlobo lokuzivocavoca okuphezulu lune- ikhono lokunciphisa amafutha omzimba ngokuphumelelayo nangesikhathi esincane kunokuzivocavoca okuphansi noma okumaphakathi okuqinile, ababhali bokubuyekeza baphetha.
Yakha ukuguquguquka nokuhamba
Ukuqeqeshwa kwe-Murphy akukhona nje ngokucindezela imikhawulo yakho ekuqeqesheni okunamandla kakhulu nokuphakamisa izinto ezisindayo. Ikilasi ngalinye lihlanganisa nokuzivocavoca nokuzivocavoca ukwandisa ukuguquguquka nokuhamba (ikhono lamalunga akho ukuhamba phakathi kohlu lwawo olugcwele lokunyakaza).
Kuvamile ukuqala lolu hlobo lokuqeqesha ngemikhawulo embalwa ekuhambeni kanye nokuvumelana nezimo, kodwa njengoba amasonto eqhubeka futhi ngokuzijwayeza sizokwazi ukuzuza ukusebenza okungcono. Kuyanconywa futhi ukwethula ukuqeqeshwa okuphambanayo nge-yoga, i-Pilates noma izikhathi zokwelula ukuze kukhulule ukugcwala kwemisipha nokusiza ukunwebeka kwamalunga. Khumbula ukuthi ukuzivocavoca okuphelele nakho kudinga amanye amakhono, hhayi nje amandla nokukhuthazela.
Amaphutha Ajwayelekile Okuqeqeshwa kwe-Murphy
Kunamaphutha ambalwa ozofuna ukuwagwema uma wenza lolu hlobo lokuqeqesha, ikakhulukazi uma ufuna ukuzivikela ekulimaleni. Naka imikhuba evame ukutholwa ekuqeqeshweni kwe-Murphy futhi engabulala ekuzilolongeni kwezemidlalo.
ukwenza ngokushesha kakhulu
Iphutha elikhulu nelivamile abantu abalenzayo uma benza lezi zinhlobo zemizila lihamba ngokushesha kakhulu ekuqaleni kokujima. Ngokuzivocavoca okude, kwevolumu ephezulu njengo-Murph, uzodinga ukuzihambela. Ukuqala ngokushesha kuzokwenza kube nzima ukuhamba yonke indlela ngaphandle kokuma izikhathi eziningi.
Kuyasiza ukwazi isikhathi sakho esimaphakathi semayela noma ukuthi ulandele ukushaya kwenhliziyo yakho ngaphambi kokukuzama. Uma ungasazi isikhathi sakho semayela noma izinga lokushaya kwenhliziyo, zama ukugijima imayela lokuqala ngesivinini esikwenza uhefuze, kodwa hhayi ijubane elikwenza uhefuzele.
Uma uthola ukuthi uzihambela kancane kakhulu ekuqaleni, ungakwazi njalo ukusheshisa uqonde maphakathi nasekupheleni kokujima kwakho.
Ukugqoka i-vest yesisindo ngaphandle kwamandla anele
Nakuba inguqulo enqunyiwe yokuzivocavoca kwe-Murphy ihlanganisa i-vest engamakhilogremu angu-10 noma izivikelo zomzimba, ungayisebenzisi uma ungakakha isisekelo esiqinile sokuqina kwenhliziyo nokukhuthazela kwemisipha. Uma ungakwazi ukuqeda ukujima okugcwele ngaphansi kwehora ngaphandle kwevesti, manje akusona neze isikhathi esihle sokuqala ukuligqoka. Emasontweni ambalwa ungafinyelela kulokho.
Ngaphezu kwalokho, amavesti anesisindo ngokuvamile anesisindo esengeziwe esingaphezu kwamakhilogremu angu-5. Futhi, nakuba kubonakala sengathi isisindo esincane, siqinisekisa ukuthi amakhilogremu amahlanu amelela umthwalo omkhulu owengeziwe. Ukwengeza kancane kancane umthwalo, ungasebenzisa ama-backpacks ahlala eduze kakhulu nomzimba wakho. Zingahlanganisa isisindo esihluka kusuka ku-0 kg kuya ku-5 kg. Uma usulungile, ungathatha isinyathelo sokunikela ngevesti lesisindo.