I-Crossfit isiyalo esinqobe abantu abasha kanye nabantu abadala, futhi abaningi babo badlulisela "isiphazamisi" ezizukulwaneni zabo ngokubayisa ukuze bayoziqeqesha. Ingabe ingane ingakwazi ukwenza i-crossfit noma ingabe iphikisana nokukhula kwayo? Sesivele sikutshele kwesinye isihloko ukuthi abukho ubuncane beminyaka yokudlala imidlalo, inqobo nje uma ungadluli isisindo sakho futhi usebenze njengeqembu (ngokuyinhloko). Naka, ngoba i-Crossfit Kids ihlangabezana nazo zombili lezi zidingo!
UJeff noMikki Martin badala lolu hlelo ngo-2004 ukuze omncane wendlu (phakathi kweminyaka engu-3 no-18 ubudala) akwazi ukuthuthukisa amakhono omzimba nengqondo. Kuze kube yiminyaka eyi-12 basebenza ngesisindo somzimba wabo futhi bathuthuka ngokuphawulekayo emandleni nokuqina.
Yiziphi izinzuzo ezilethwa yi-Crossfit Kids?
Lolu hlobo lokuqeqesha luletha izinzuzo eziningi ezingokomzwelo nezingokomzimba. Ukuthi izingane ziyizipontshi yinto esesiyazi kakade, kodwa amandla okusebenza nokwenza ngcono eziwathola ngemva nje kokuqala ukuzilolonga kuyamangaza. Ukuhlukahluka okukhulu kokuzivocavoca okwenziwayo kugcina ubuchopho babo busebenza futhi buyisikhuthazo esihle kubo.
Ngaphezu kwazo zonke izinzuzo ezingokomzimba, kumelwe sengeze isici esingokomzwelo. Ukuthuthukiswa komuntu siqu kanye nokusebenzisana kweqembu kwenza kube umdlalo ophelele walabo abangagqugquzelwa yimfundo evamile (ibhola likanobhutshuzwayo, ibasketball, ibhola lezandla...). Ukuqeqeshelwa IBHOKISI kusho ukuhlonipha ozakwenu kanye nomqeqeshi wakho. Akekho umuntu ohlekisayo ngakho uma ofunda naye engakwazi ukuvivinya umzimba, kufanele umeseke futhi umkhuthaze. Yingakho kuyindlela enhle yokuthi izingane zihlanganise umsebenzi womzimba ngendlela ejabulisayo.
Khulisa ukuzethemba
Lokhu kuziphatha kukhulisa ukuzethemba kwethu lapho sibona imiphumela etholakele, kodwa ukuqiniswa okuhle komqeqeshi nakho kubaluleke kakhulu. Ngaphezu kwalokho, ukwabelana ngekilasi nofunda nabo kuzobasiza ukuthi bakhe ubudlelwano obungcono futhi bafunde ukuxhumana.
Baba ngabantu abavikeleke kakhudlwana, bazimisele kakhulu ukuzifaka engozini futhi bakholelwe emandleni abo. Bahlakanipha, bazinikele kakhulu, bahlonipheke, futhi babe nempilo. Bafunda ulwazi olubalulekile lwezempilo nokufaneleka abangalusebenzisa kukho konke ukuphila kwabo. Noma yimuphi umdlalo ungabasiza balungiselele ikusasa elihle, noma ngabe ukuphi.
I-Crossfit Kids ithuthukisa ukusebenza kwesikole
Ukuzivocavoca umzimba akusizi nje kuphela umzimba wengane, kodwa kungasiza nasengqondweni. Kunezifundo eziningana eziqinisekisa ukuthi umkhuba wokuvivinya umzimba kanye nendlela yokuphila esebenzayo ilingana nokusebenza okungcono kwesikole. Izizathu zokuxhumanisa umsebenzi womzimba nokusebenza kwezemfundo zingenzeka.
Abafundi besikole samabanga aphezulu abathole amaphuzu aphezulu ezivivinyweni zokufaneleka (izilinganiso zomthamo we-aerobic, amandla, ukukhuthazela, ukuguquguquka, nokubunjwa komzimba) bathole amaphuzu aphezulu ezivivinyweni kuzo zonke ezinye izifundo, ebeziphakeme cishe ngamaphesenti angu-30. amaphesenti aphezulu kunontanga abaningi abangazithinti.
Ngaphezu kwalokho, ukulwela ukufeza izinhloso kungaba wukuziphatha okuhle kakhulu kwe-crossfit, kodwa futhi siqonde ukulandela imiyalo yomqeqeshi. Ukwenza lokhu, umqeqeshi kufanele azuze ukwethenjwa yizingane futhi azenze zidlulisele lezi zindinganiso empilweni yansuku zonke.
Bathatha imikhuba enempilo
Ngenxa yokuthuthuka kobuchwepheshe benkundla yezokuxhumana, umhlaba uxhumeke kakhulu kunangaphambili. Nokho, lokhu kuye kwaholela ekubeni sonke singazihlaleli. Izingane kulezi zinsuku zinamathele emafonini azo, amaphilisi, ama-TV, namakhompyutha. I-CrossFit Kids ingahlehlisa umphumela womsebenzi wokunganyakazi, okubangele ukwanda okukhulu kwezinkinga zempilo emhlabeni wonke.
Ngenxa yalo mdlalo, izingane zinempendulo engcono ngokomzimba, futhi imikhuba enempilo nolwazi nazo zifakwe kuzo kusukela zisencane kakhulu. Lapho abaqeqeshi babo sebeqala ukubafundisa ngezingozi zokudla ushukela omningi noma ukudla okucolisisiwe okugayiwe kakhulu, maningi amathuba okuba baqonde ubungozi bokuphila impilo yokunganyakazi.
Izinkinga ezingenzeka ze-Crossfit ezinganeni
Inkinga enkulu ukuthi izingane kufanele ziphakamise izinsimbi noma cha. I-American Academy of Pediatrics incoma ukubambezeleka kokuphakamisa izinsimbi okuvamile noma kwesitayela se-Olympic kuze kube yilapho amathambo nemizimba yezingane ifinyelela ekuvuthweni. Kodwa-ke, ezinye izinhlobo zokuqeqeshwa kwamandla zivunyelwe kusukela eminyakeni eyi-8. Njengoba sibonile ngaphambilini, inezinzuzo eziningi zempilo yengqondo, kanye nokuvimbela ukulimala kanye nokwenza ngcono imikhuba endleleni yokuphila enempilo.
Ukulimala kwezingane kanye nentsha eqhuba lo mdlalo akwaziwa ngempela, kodwa ngenxa yokuntuleka kwedatha. Kungumdlalo ophephile, nakuba kuncike ezingeni elithile olwazini nasekugadweni kwabaqaphi. Ezinye izivivinyo eziningi zingasetshenziswa ukusiza izingane zibe namandla okungabandakanyi ukuphakamisa izinsimbi ezisindayo, kanye izingane akufanele zenze izivivinyo zabantu abadala. Okusho ukuthi, izingane zidinga ukunyakaza okuqondile ngokweminyaka yazo. Kungakho ukufundiswa komqaphi kanye nekhono lakhe ku-Crossfit Kids kubalulekile.
Khumbula nokuthi noma yiluphi uhlobo lokuqeqesha olweqile lungaba yingozi. Ukuzikhandla okukhulu nokungalawuleki kungaholela ekulimaleni okufana nalokhu i-rhabdomyolysis, okuwukuwohloka kwemicu yemisipha ekhishelwa egazini.
Kodwa-ke, uma ucabangela ukubhalisa ingane yakho ku-Crossfit Kids, impendulo esheshayo izoba yebo, kodwa okokuqala kune-nuance encane. Khuthaza ingane yakho ukuthi yenze umsebenzi othile womzimba ohlangene, kodwa uyivumele ikhethe lokho ekufunayo. Ukudlala umdlalo ongawuthandi kungaholela ekukhungathekeni futhi ubone ezemidlalo njengento eyisicefe nebi empilweni. Mtshele, umbonise ama-video, umyise ekilasini ukuze azame futhi uyena onezwi lokugcina ngalesi sinqumo. Ngokuqinisekile bayofuna ukukulingisa uma ukuphrakthiza futhi uma kungenjalo, bayoqaphela ukuthi izikhathi zijabulisa kangakanani.
Kulo mdlalo uzothola nokugxiliswa kwamagugu ongawazi ebholeni noma ku-basketball. I-Crossfit Kids ifuna ukugxilisa indlela yokuphila enempilo, esekelwe ekusebenzeni ngokomzimba nokudla okuhle.
Ukunyakaza okuyinhloko ku-CrossFit Kids
Kukhona ukunyakaza okuyi-10 okuyisisekelo kwe-CrossFit Kids. Njengoba sibonile ngaphambilini, igama elithi "CrossFit Kids" libhekisela kuzo zonke izingane ezineminyaka engu-3 kuya kwengu-18 ubudala. Ezinye izinkomba nezindlela zokufundisa zizohluka kuye ngeminyaka ehlanganiswa i-CrossFit Kids (Isikole sasenkulisa: iminyaka engu-3-5; Izingane: iminyaka engu-5-12; Intsha: iminyaka engu-12-18) ngenxa yokuphumelela okuqinisekisiwe kweqembu leminyaka yobudala.
ikakhulukazi, futhi igama lekilasi elithile lizosetshenziswa kuleso simo esithile.
Squat noma squat
Kunezinyathelo ezine ezibalulekile zokwenza kahle i-squat engenasisindo:
1. Ukuma kwezinyawo. Izithupha ngaphandle kwamahlombe, qondanisa izithende nezithupha (kanye/noma itheyiphu phansi ukuze
ibanga elingaba ngu-30 cm futhi babeke izithende zabo ku-tape).
2. Izinqe emuva. Imbongolo emuva naphansi.
3. Isikhundla esiphansi. Amaphakethe kufanele afinyelele ngaphansi kwamadolo.
4. Isikhundla sokugcina. Sukuma njengeqhawe.
Isikwele sangaphambili
Kulokhu, kunezici ezimbili ezibalulekile zokufunda:
1. I-Air Squat noma i-squat evamile. I-squat yangaphambili isekelwe kumakhenikha we-squat; Akushintshi lutho osekukhulunywe ngalo mayelana nama-squats.
2. Isikhundla se-Rack. Akukho mthwalo noma ama-dumbbells nje. Izandla emahlombe, sengathi izindololwane ngama-lasers, khomba iminwe
ama-laser ukuze aqondise odongeni.
I-squat ngaphezulu noma i-squat ngaphezu kwekhanda
Lo msebenzi futhi uqukethe amaphuzu amabili kuphela okufunda abalulekile:
1. I-Air Squat. I-squat ephezulu isekelwe kumakhenikha we-squat; akukho okushiwo ngenhla kuyashintsha.
2. Isikhundla esiphezulu. Akukhokhiswa futhi njengomsebenzi wamakhono kuphela; yenza u-"Y" futhi uyiphakamisele esibhakabhakeni. Kwabasha, yenza u-"Y" bese uyibamba, noma ubeke ibha ngenhla kwekhanda lakho bese uvala izindlebe zakho ngamahlombe akho.
Cindezela
Ukwenza lo msebenzi, izingane ezenza i-Crossfit kumele zilandele lezi zinyathelo:
1. Ukuma kwezinyawo. Izinyawo zihlukene ngobubanzi be-hip.
2. Isikhundla se-Rack. Izinsimbi emathangeni izithupha zibhekene. Bese ubeka izithupha zakho emahlombe akho bese ukhomba izindololwane zakho
emadolweni omqeqeshi.
3. Isikhundla esiphezulu. Ngaphandle kwesisindo kanye/noma ngama-dumbbells kuphela, zama ukubamba isibhakabhaka.
4. Ukuvakasha kwebha. Ngaphandle komthwalo kanye/noma ama-dumbbells, yenza sengathi uphusha isibhakabhaka.
I-Thuster
Kunamaphuzu amathathu okufunda abalulekile:
1. I-Front Squat. I-thruster isekelwe kumakhenikha we-squat yangaphambili; akushintshi lutho osekukhulunywe ngalo nge-front squat.
2.Cindezela. Ngemuva kwe-squat yangaphambili, i-thruster isekelwe kumakhenikha womshini wokunyathelisa; ayiguquli lutho kulokhu osekushiwo
mayelana nabezindaba. Uma usudlule ku-squat yangaphambili, qhubeka nokusebenza ku-thruster ngokudlula umshini wokunyathelisa.
3. Xhumanisa i-squat yangaphambili ngomshini wokunyathelisa. Ukuxhumanisa i-squat yangaphambili nabezindaba, nikeza inombolo engxenyeni ngayinye yokunyakaza; Ngale ndlela, ukwahlukana kwakhiwa futhi sithanda ukuxhumana kokulandelana kokunyakaza okuzobuyekezwa ngezingxenye:
- Ukuma endaweni yokubeka engaphambili ukuya phansi kwesikwele esingaphambili
- Kusukela phansi kwe-squat yangaphambili ukuya phezulu kwe-squat yangaphambili
- Izindololwane ukusuka endaweni ye-squat yangaphambili ukuya endaweni yokucindezela, futhi ukusuka endaweni yokucindezela ukuya endaweni
kusuka phezulu. - Ukusuka endaweni engaphezulu kuya endaweni ye-squat rack yangaphambili.
Cindezela Cindezela
Kunamaphuzu amathathu okufunda abalulekile:
1.Cindezela. I-push press isekelwe kumakhenikha womshini wokunyathelisa; akukho okushiwo ngenhla kuyashintsha. Qala ukucindezela ngokucindezela ngokucindezela.
2. Dip Drive. Ukwehla okuthambile ngesifuba esiqondile kanye nesandiso se-hip esisheshayo.
3. Dip Drive bese Ucindezela. Ukwehlisa kancane isifuba sime simile futhi isandiso se-hip esisheshayo, kulandelwa ukucindezela okungaphezulu, kanye nokukhiya ngaphandle okunamahlombe asebenzayo kanye ne-barbell yendiza engaphambili.
Phusha Jerk
Kunamaphuzu amathathu abalulekile okufunda ezingane kanye nentsha (umnyakazo oseqophelweni eliphezulu, ngakho-ke ngeke uhlanganiswe ekilasini lasenkulisa):
1. Gxuma ezinyaweni zakho uye endaweni yokucindezela izandla zakho zisemaceleni
2. Gxuma usuka ezinyaweni uye endaweni yokucindezela futhi uhlale ngokusquat kancane izandla zisemaceleni.
3. Gxuma usuka ezinyaweni endaweni yokucindezela futhi uhlale endaweni e-squat eyingxenye izandla zisendaweni yokubeka
kwabezindaba
4. Gxumela ezinyaweni uye endaweni yokucindezela futhi uhlale ngokusquat ingxenye, izandla zishaya isibhakabhaka ezinyaweni.
amahlombe ngemuva kokugxuma futhi ukhiye phezulu ngaphambi kokuhlala.
Isisindo esifile
Kunamaphuzu amathathu okufunda abalulekile:
1. Indawo yokuqala. I-deadlift ifundiswa ingalayishiwe noma nge-kettlebell kubafundi basenkulisa kanye nezingane njengoba kuwukunyakaza okungokwemvelo kakhulu okuhambisana nabo. Intsha izosebenzisa ibha kukho kokubili i-sumo deadlift kanye ne-deadlift evamile. Sukuma uqondanise amaqakala akho nento ozoyiphakamisa. Amadolo akho aqondile, goba futhi ubambe into.
2. Ukuphakamisa. Ugcina indawo ye-gorilla ethukuthele, sukuma nento.
3. Buyela endaweni yokuqala. Esimeni esifanayo se-gorilla ethukuthele, ubeka into phansi futhi.
I-Hang Power Clean
Kunamaphuzu amathathu abalulekile okufunda ezingane kanye nentsha (kuyisinyathelo esithuthukisiwe ngakho-ke ngeke senziwe ekilasini lasenkulisa):
1. Ekhaya. Yima nebhola ezandleni zakho futhi izingalo zakho zilenga ngqo.
2. Hlikihla ediphini. Yenza idiphu bese uphakamisa amahlombe ngemva kokuvula izinqe zakho ngokugcwele, ugcine izingalo zakho ziqondile yonke indawo.
3. Ukwamukela ibha noma isisindo. Beka ngaphansi kwebhola bese ume nebhola esifubeni sakho.