Uma kuziwa ekuthuthukiseni impilo engokomzimba nengokwengqondo, ukuphila isikhathi eside, kanye nezinga lempilo, ukuqina komzimba kungase kube enye yezindlela ezingcono kakhulu zokwenza lokho. Ngakho-ke sinqume ukubheka ukuthi kungani futhi kungani ukuqeqeshwa kwe-CrossFit kungaba inketho yokufaneleka ebalulekile kubantu abangaphezu kweminyaka engama-60.
Izinzuzo ezingokomzimba zokwenza i-CrossFit ngeminyaka engaphezu kwengama-60
La ukuqina okusebenzayo Kuwuhlelo lokuqeqeshwa oluhlanganisa ukunyakaza okufana nalokhu umuntu abengakwenza ekuphileni kwakhe kwansuku zonke. Lokhu kungafaka izikwele, amaphaphu, amajekhi okugxuma, ukunyakaza kokudonsa, kanye ne-cardio (ukugijima, ukuhamba ngebhayisikili). I-CrossFit methodology yengeza i-Olympic weightlifting (ukuhlwitha nokuhlanza & nokujeqeza), i-powerlifting (ama-deadlift, ama-squats angaphambili nangemuva), ukunyakaza okuqhumayo (usebenzisa amabhola emithi, ama-kettlebells), indawo yokuzivocavoca, nokunye ukunyakaza okukhethekile njengokukhuphuka izintambo, ukusleding nokugwedla.
Ziningi izinzuzo zezempilo ezingaba khona, ngakho-ke sizocubungula ukuthi zinganikeza ini ngokukhethekile kubasubathi abangaphezu kweminyaka engama-60.
Ikhuthaza impilo ende
Mhlawumbe omunye wemidwebo emikhulu kunoma ubani ocabanga ukuqala ukusebenzisa i-CrossFit thuthukisa impilo ende ngenkathi ugcina noma uthuthukisa umthamo womzimba. Isayensi ebonisa ukuhlobana phakathi kokuqeqeshwa kokumelana, ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT), kanye nokuqeqeshwa kokusebenza okuphezulu kakhulu (HIFT) nokuphila isikhathi eside kubanzi kakhulu.
Izincwadi ezibuyekezwe ontanga ezingamashumi amahlanu nane zithole ukwesekwa okukhulu “impilo ende ephakeme»kubantu ababambe iqhaza emidlalweni ehlobene nokubekezela. Ngokuqondile, ucwaningo ku-Journal of Aging Research lwathola ukuthi abantu abakhuthele ngokomzimba bane- isikhathi sokuphila esiphezulu (ngaphezu kweminyaka engu-7).
Yehlisa izindleko zokwelashwa
Ucwaningo lwango-2013, olwanyatheliswa kuPopulation Health Management, lwabona isidingo esibalulekile sezinhlelo ezigxile emadala ezithuthukisa impilo futhi zilondoloze futhi zandise amakhono okusebenza. Ubudlelwano phakathi kwalokhu kuthuthukiswa buholele ekwehleni kwezindleko zokunakekelwa kwezempilo.
Kusobala ukuthi lapho siqina ngokwengeziwe, kuba mbalwa kakhulu ukuvakasha kwezokwelapha okuyodingeka sikwenze. Akuseyona nje indaba yokonga, kodwa ukugwema imithi yesikhathi eside ngenxa yobuhlungu obungapheli. Ukuqinisa imisipha kunciphisa ingozi yokugula kunoma iyiphi iminyaka.
I-CrossFit inyusa ukuqina komzimba
Kulabo abangazange babe nesimiso sokuqeqesha esingaguquki, ukuqina okuza nokuqeqeshwa kwe-CrossFit kungasabisa. Ungakhathazeki, kunezindlela zokuthi abaqeqeshwayo abasha baqede ukuqeqeshwa ngaphandle kokudlula amakhono abo noma lokho okubathokozisayo. Enye yezindlela eziyinhloko ibizwa ngokuthi ukukala.
Qiniseka ukuthi isayensi ingemuva kokuzivocavoca umzimba ukuthuthukisa ukuqina ngisho nakubantu asebekhulile. Ukuqeqeshwa kwamandla okuqhubekayo kubantu asebekhulile kuyindlela ephumelelayo nciphisa i-sarcopenia futhi ugcine umsebenzi we-motor, ngisho nasezindaweni eziphakeme kakhulu, ngokocwaningo lwango-2011 kuDeutsches Arzteblatt International.
Futhi, kunoma ubani onokungabaza mayelana nokuphepha kokuzivocavoca okukhulu, i-HIFT ayiyona ingozi kakhulu kunanoma iyiphi enye indlela yokuzivocavoca ngamandla alinganayo. Ukuqapha kokuhlaziywa kweminyaka emi-4 ababambiqhaza abangu-3,049 abaphothulwe ngo-2018 ku-Orthopedic Journal of Sports Medicine kuphakamise ukuthi "Ukuqeqeshwa kwe-CrossFit kuphephile uma kuqhathaniswa nezindlela eziningi zokuqeqesha zendabuko".
Ukuzivivinya umzimba akuyona nje inketho ehlakaniphile kuwo wonke amazinga okufaneleka, kodwa empeleni kungase kube ngcono ukuqeqesha izinsuku eziningi ngeviki kunokuncane. Lokho kuhlaziya okufanayo kweminyaka emi-4 kwathola ukuthi ukuqeqeshwa ngezinsuku eziningi zesonto kungakwenza bangela ukulimala okuncane. Labo abasengozini enkulu yokulimala, ikakhulukazi emahlombe nangemuva, yilabo ababambiqhaza abenza ukuzivocavoca okungaphansi kuka-3 ngesonto.
Bafunda ukwenza ukunyakaza ngendlela efanele
Kubadlali abangaphezu kweminyaka engu-60 ababamba iqhaza ekuqeqesheni i-CrossFit okokuqala, kufanele kukhuthaze ukwazi ukuthi ingozi yokulimala ifana neminye imidlalo, ngokocwaningo lwango-2020 kuJournal of Human Kinetics. Ukuze kuqhutshekwe nokunciphisa ingozi yokulimala, kungcono kakhulu ukuthi abasubathi babhekane nesikhathi sokuzijwayeza ngenhloso yokuthuthukisa amasu.
Indlela, echazwe kumhlahlandlela wokuqeqesha wezinga 1 njenge ikhwalithi yokunyakaza, iyingxenye eseduze yokuphepha, ukusebenza kahle nokusebenza kahle. I-Technique iyikho konke.
Ifaneleka kunoma yiliphi izinga
Ngakho-ke ukuqeqeshwa kwe-CrossFit kungena kanjani kulabo abangakaze bakwenze ngaphambili? Bakwenza ngokusebenzisa ukukala.
Ukukala kuyinqubo yokulungisa umsebenzi noma ukunyakaza ukuze kufane kangcono namakhono omuntu owenzayo. Kuphinde kube yindlela yokwenza ukuqeqeshwa kuhambisane nezidingo zomuntu nganoma yisiphi isikhathi. Ingabe uzwa ubuhlungu kusukela esikhathini esidlule sokuqeqesha? Kala ukuqeqeshwa. Ingabe uzwa ukuthamba okuthile kusisipha noma ilunga futhi ingabe ukhathazekile ngokuwenza kube kubi? Kala ukuqeqeshwa.
Ukukala kubaluleke kakhulu funda iphethini entsha yokuphakamisa. Uma othile engakaze enze umnyakazo othize, alikho iphuzu ekuthwaleni ithoni yesisindo futhi unethemba lokungcono kakhulu. Ukukhumbula ukubaluleka kwesu, kungakhathaliseki ubudala noma isimo somzimba, kubalulekile. Abaqeqeshi bavame ukulangazelela ukusebenza nabasubathi ukuze bathole amaphethini okunyakaza afanele ngezidingo zabo kanye nemigomo yabo.
Njengomfundi wokuzivocavoca, qiniseka ukuthi ubeka ngokucacile imigomo yakho. Kungaba lula njengokufuna ukunyuka izitebhisi ngokuphumelelayo noma ukuqoqa izinto phansi ngaphandle kobuhlungu beqolo. Ukukhuphuka kuvumela umqeqeshi kanye nokuqeqeshwa ngokwakho ukuthi kukusize uye kunoma yini umgomo wakho.
I-Crossfit ivimbela izifo
Kungase kube nokukhathazeka ngalabo abaneminyaka engaphezu kwengama-60 ekubambeni iqhaza kunoma yiluphi uhlobo lomsebenzi womzimba weqembu. Kodwa-ke, kunezimpikiswano ezinamandla zokuqinisekisa ukuthi ukuzivocavoca kuhlala kuyingxenye yendlela yokuphila yabantu abadala. Ocwaningweni lwango-2018, olushicilelwe kuFrontiers in Immunology olwalubheka ukucindezelwa komzimba okubangelwa ukuzivocavoca, ososayensi bathola ukuthi “phila impilo esebenzayo kunciphisa izinga lezifo ezithathelwanayo (isibonelo, izifo ezibangelwa amagciwane kanye negciwane) nezingathathelani (isibonelo, umdlavuza), okusho ukuthi amandla omzimba athuthukiswa ngezikhathi zokuzivocavoca ezijwayelekile.".
Bafike esiphethweni sokuthi "indlela yokuphila esebenzayo ingase ibe yinzuzo, kunokuba ibe yingozi, ekusebenzeni kwamasosha omzimba, okungase kube nomthelela empilweni nasekuguleni esikhathini esizayo.".
Imithelela empilweni yengqondo yabantu abangaphezu kweminyaka engama-60 ubudala
Ukuphila kahle ngokwengqondo kuyisihloko esibalulekile futhi siya ngokuya sihamba phambili kunoma iyiphi ingxoxo yezempilo nokuphila kahle. Akungabazeki ukuthi ukuqwashisa ngempilo yengqondo kuye kwaba ngcono kakhulu eminyakeni yamuva, kodwa kusekude phambili. Endabeni ye-CrossFit, siyazi ukuthi ezemidlalo zibalulekile ukuze ujabulele impilo enhle.
Kunomuzwa womphakathi
Ukuqeqeshwa endaweni yeqembu kwenza abahlanganyeli bakhuthale futhi bazethembe kakhulu uma bekwenza isikhathi eside. Ucwaningo lwango-2019, olushicilelwe ku-PLoS One, lubheke ukuthi izisusa zihluka kanjani ngokusekelwe kubude bokuzibandakanya. Baphethe ngokuthi ukujabulela kanye nenselelo ye-HIFT bekuyisikhuthazo esanele sokuqala, nokuthi lolu hlobo lokuzivocavoca “ikhuthaza ukwanda kwalezo zisusa ngesikhathi eside sokubamba iqhaza".
Ucwaningo luphinde lwaphetha ngokuthi “izisusa zokusebenzelana kwabantu (ezimele ubudlelwano) nazo ziyakhula ngokuhamba kwesikhathi sokubamba iqhaza«. Ucwaningo lwango-2017, olushicilelwe ku-BMJ Open Sport and Exercise Medicine, luphinde luqinise le mibono ngokuthola kwalo ukuthi ukuzivocavoca kweqembu kusiza ababambiqhaza ukuthi "finyelela amazinga anconyiwe omsebenzi womzimba".
Isici somphakathi se-CrossFit senza kube lula ukuthi abantu bazozivocavoca futhi bakujabulele lapho bekwenza kakhulu.
Ithuthukisa ugqozi
Ukugqugquzela kuyisihloko esisobala uma kuziwa ekuzilolongeni, kodwa futhi kuyisici esibalulekile esingokwengqondo esingaxhunyaniswa nokuphila kahle kwengqondo. Zimbili izinhlobo zokugqugquzela: ugqozi lwangaphakathi, olubandakanya ukuzibandakanya ekuziphatheni noma emsebenzini othile ngoba kuyavuza mathupha; kanye nokugqugquzelwa kwangaphandle, lapho uhlanganyela emsebenzini noma ekuziphatheni ukuze uthole umklomelo wangaphandle noma okuthile ngembuyiselo.
Ukugqugquzela kwangaphakathi nokuzinqumela kuyisisekelo se-CrossFit, lo mdlalo wenzelwe ukuthuthukisa hhayi ukuwina umklomelo noma indawo yokuqala. Lokhu kugxila ekugqugquzeleni okungaphakathi kusiza ukwakha ukuzethemba kwethu nokuzethemba.