Ngenxa yokukhuphuka kwe-CrossFit, izindlela eziningi, izinsizakalo kanye nezinto zokwakha seziqalile ukwethulwa kwezinye iziyalo. Sonke siyazi ukuthi i-CrossFit ingenye yezindlela ezingcono kakhulu zokulungiswa kwe-metabolic, njengoba uziqeqesha ngama-supersets noma ama-circuits aqinile.
Un ukutadisha eshicilelwe kuJournal of Strength and Conditioning Research wayefuna ukwazi ukuthi yiziphi izivivinyo ezisebenza kahle kakhulu kulo mdlalo.
Ingakanani i-oxygen esetshenziswayo?
Ukuze bafunde ukusebenza kahle kokusebenza kokulungiswa kwe-metabolic, abacwaningi bathembele kumazinga we ukusetshenziswa kwe-oxygen. Ukusetshenziswa kwe-oxygen kuxhumene ngqo nokusetshenziswa kwamandla. Iningi lamandla akhiqizwayo emzimbeni wenziwa ngezinhlelo ze-aerobic, ngakho-ke lapho sisebenzisa amandla engeziwe, kukhulu ukusetshenziswa komoya-mpilo.
Nakuba kuyiqiniso futhi ukuthi ukulinganisa ukusetshenziswa komoyampilo kanye kuyindlela engcono kakhulu yokuthola izindleko zamandla e-anaerobic. Kunoma yikuphi ukuvivinya umzimba okunamandla, ingxenye eyodwa ihlala njalo i-anaerobic, ngakho abacwaningi baphinde bacabangela ukusetshenziswa kwe-oxygen ngesikhathi sokuphumula emsebenzini ngamunye.
Amazinga okusetshenziswa komoyampilo aqhathaniswe kuwo Ama-13 izivivinyo: Ukucindezelwa kwebhentshi, ama-squats, amaphaphu, ama-curls, ama-burpees, ama-push-up, amapulangwe nokuzivocavoca ngezintambo zempi kanye ne-bosu.
Ukuqhathanisa izivivinyo ezihlukene ezinjalo kunzima, ngakho abacwaningi bagcina izivivinyo ngendlela ezazivame ukwenziwa ngayo. Okusho ukuthi, kukhona ezinye ezenziwa ngesisindo esengeziwe kanti ezinye zinesisindo somzimba kuphela. Izivivinyo eziqine kakhulu zenziwa ku 3 uchungechunge lokuphindaphinda okungu-10, nalabo abasebenzisa isisindo somzimba kuphela benza 3 uchungechunge lwezimpinda eziyi-20.
Izintambo zempi namapulangwe bezilolongelwa uchungechunge lwemizuzwana engama-30 lilinye. Zonke izivivinyo kwadingeka Ikhefu lemizuzu emi-2 phakathi kukodwa.
Ama-Burpees nezintambo zempi: abawine ngokuphelele
Ucabanga ukuthi yikuphi ukuvivinya umzimba okusebenza kakhulu ukushisa ama-calories? Yebo, ama-burpees nezintambo zempi. Lapho ukusetshenziswa komoyampilo sekuguqulelwe kuzindleko zekhalori, i intambo yempi kushiswe isilinganiso 10 kilojoule ngomzuzu, ngaphambi kwe ama-burpees owafika 9 kcal.
Abahlanganyeli bashile 1 amakhalori ngomzuzu lapho uphumule. Ezivivinyweni zokumelana, i squats babengabanqobi ngezindleko ezingu-8'2. Ngokuqondene ne insimbi, ama-calories angu-3 kuphela ngomzuzu ashisiwe; kodwa, kunjalo, noma yikuphi kwalokhu kuvivinya umzimba kudla izikhathi ezingaphezu kwezingu-3 ama-calories esingawashisi uma senza noma yini.
Ngokunengqondo, lezi idatha iyinkomba njengoba kuzodingeka sicabangele izisindo ezisetshenzisiwe, izikhathi zokuphumula, isivinini sokunyakaza kanye ne-physiognomy yomdlali. Noma kunjalo, usuyazi ukuthi yiziphi izivivinyo ezi-2 ezishisa kakhulu.