Kulezi zikhathi i-crossfit izenzele indawo endaweni yokuqeqeshwa emhlabeni, ixubene ngaphandle komthungo ukuzivocavoca kwe-aerobic ngesisindo futhi bafuna ukuzuza izicubu zomzimba. Ukwazi ukuyichaza ngokuyisisekelo njengezinqubo ezisuselwe kuyo ukunyakaza okukhulu kakhulu ngesisindo ngobuningi babo, kuba imodi ukuqeqeshwa kakade ekhona izikhungo eziningi futhi ngokuya njalo. Yingakho namuhla sichaza ukuthi imayelana nani ngokuningiliziwe. Mhlawumbe ukujima okuphelele kwakho.
ukuqina njenge-protagonist
Uma sizwa imisebenzi efana ukuphakamisa izinsimbi, ukugwedla, noma ama-push-ups, singahlobanisa kahle lezi zivivinyo nalezo zanoma iyiphi ijimu. Kodwa-ke, ukhiye we-crossfit ukwenza konke lokhu ngamandla amakhulu.
Ngakho, kubalulekile ukuqaphela isidingo sokuba a ukukhanya okulungiselelwe ngokomzimba kwangaphambilini, futhi njengakunoma yikuphi ukuqeqeshwa kwejimu, linganisa amathuba akho angokomzimba nesisindo ongakwazi ukusithwala ngaphambi kokungena enkambisweni. Uma uwuphakamisa ngokuqhubekayo kungaba wumdlalo omuhle kuwena.
Hlanganisa i-weightlifting, i-gymnastics noma ukunyakaza kwe-aerobic ezihlukahlukene zingenzeka kulesi siqondiso, futhi konke ngenjongo eyisisekelo yokukwazi ukuthuthukisa kokubili amandla ethu enhliziyo nemithambo yegazi namandla ethu, ukumelana nemisipha kanye nokuvumelana nezimo. Inhlanganisela ephelele.
Imvelaphi yayo
I-Crossfit inomsuka waseMelika. Futhi kungenxa yokuthi yazalwa ngo-1974 engqondweni yomfana oneminyaka engu-18 ubudala, u-greg glassman Ku-Univertisty ye- YWCA eCalifornia. Glassman, ojwayele hhayi kuphela ukuqeqeshwa kodwa futhi ukukhonza njengoba Umqeqeshi, wabona ukuthi izikhathi zokuqeqesha i-gymnastics yakudala zaba mfushane nokuthi izinqubo zokwakha umzimba azibona zinganele. Njengoba kunikezwe lokhu, ukuxuba zombili iziyalo kwaba yisixazululo.
Ifuna uhlelo lokuqeqesha oluzonikeza imiphumela ngokuya ngokuzivocavoca okwenziwa ngamandla amakhulu, eminyakeni engamashumi amabili nje wakwazi ukubeka i-crossfit emgqeni wokuqala we-United States, evula. isikhungo sayo sokuqala ngo-1995. Njengoba ezinikele ekuqeqesheni amaphoyisa, u-Glassman waqashwa ukuthi aqeqeshe amasosha asolwandle ase-US, futhi njengamanje unezikhungo ezingaphansi kwezi-3.000. Kwafika endaweni ngokuphelele.
ukuqeqeshwa okujwayelekile
Esinye sezihluthulelo okufanele uzicabangele nge-crossfit ukuthi ungumsuka waseMelika, isihlamba sabo singesiNgisi ngokuphelele. Konke kuzoqala ngakho I-WOD, ongeyona into engaphezu komsebenzi wosuku ('Umsebenzi Wosuku'), ozohlala cishe ihora ngosuku.
Ngokuqondene nezingxenye zakudala zokujima, lezi ezakudala kakhulu, ezihlale zinolwazi lwamagama lwe-Anglo-Saxon:
- pre-heating: Kusemqoka ukugwema ukulimala njengoba sizonikeza umzimba umthwalo omkhulu womzimba ngesikhathi esifushane. gxuma intambo, ama-push-ups, ama-sit-ups o squats izivivinyo ezivamile zale ngxenye
- Ingxenye A: Isu/amandla: Ngenani eliphezulu lesisindo esingakhona ukuze kuthuthukiswe amandla kanye namasu, izivivinyo ezinjengamapulangwe, umshini wokucindezela ibhentshi, ukufa (i-barbell enesisindo iphakamisa futhi i-squats), hlala uhlanzekile (ukuphakamisa ibha phezulu kwekhanda lethu) noma amapulangwe (izivivinyo zamapulangwe zakudala).
- Ingxenye B: Kulesi sikhathi sizokwehlisa inani lesisindo, ukuze sandise umthwalo we-aerobic futhi sizuze uhlelo lokuphefumula. Inhlanganisela yokuzivocavoca A kanye nama-push-ups, ama-pull-ups, ama-sprints nokunye kwakha umjikelezo. Lapha sizophinde sibe ne-nomenclature yaseMelika efana ne I-AMRAP (Imizuliswano eminingi kungenzeka) kanye ne I-OENOM (Imizuzu yonke ngomzuzu).
- Yelula: Kuzoba ukhiye wokuqeda ngeseshini enhle yokugcina yokwelula, ngaphandle kokulahlekelwa yiliphi iqembu lemisipha endleleni, njengoba uma sikhuluma nge-crossfit sikhuluma ngokusebenzisa cishe wonke umzimba wethu.
Amanye amagama aseMelika
- Ibhokisi: Akuyona into engaphezu kwejimu noma itulo lapho uziqeqeshela khona.
- Ama-Burpe: Kulokhu sizokhuluma nge-push-up egcina ngokugxuma. Ukhiye ekuqeqesheni.
- I-T2B: Izinzwane kubha, okusho ukuthi izinzwane kuya kubha. Kuzoba umsebenzi ohlanganisa ukulenga kubha futhi ulethe izinyawo zakho kuyo.
- OH S: I-Over Head Squat: Zilolonge lapho ngesisindo sebha ngaphezu kwekhanda lethu sizokwenza i-squat.
- I-HSPU: I-Hand Stand Push Up: Isandla odongeni kuze kube yilapho ikhanda lithinta phansi.
Ngale ndlela, uma umgomo wakho uwukufuna ukuqeqeshwa okwedlulele ukuze ungagcini nje ngokuzwakalisa umzimba wakho kodwa futhi uthole ukumelana, i-CrossFit ingaba yisixazululo. Ngeminyaka engaphezu kwamashumi amane yentuthuko, ama-routines athembisa imiphumela ngomzamo, futhi kwabaningi kuyoba okufanelekile.