Yaya za a fara tare da CrossFit?

Crossfit wani abu ne na matasa a cikin wasanni, kuma da yawa athletesan wasa suna fara samun horo ta amfani da wannan hanyar. Daga shekara zuwa shekara yana ƙara zama sananne kuma yana jan hankalin matasa da athletesan wasa marasa ƙwarewa. Yana da matukar wahala a gano nan da nan, ta yaya mai farawa zai fara yin CrossFit? Inda za a fara: wane gidan motsa jiki da za ku je, ko kuna buƙatar koci yayin horo, ko kuna buƙatar horo na musamman, da sauransu. Mun yi ƙoƙari mu tattara duk tambayoyin da aka fi sani, kuma mun shirya muku jagora don mai farawa - matakai na farko a cikin CrossFit.

Da farko, kuna buƙatar gano menene matakin horarwar wasanni da kuma burin da kuka sanya wa kanku. Bayan duk wannan, masu farawa sun banbanta: wani ya riga ya yi wasanni kuma yana cikin ƙoshin lafiya, amma ga wani shawarar da ya yanke don shiga wannan wasan ya kasance ne kawai, kuma mutumin ba shi da horo. Sau da yawa, dacewa ga masu farawa abu ne mai ban mamaki da firgita, kuma idan babu bayanai a cikin fagen bayanin Rasha, ba a bayyana yadda za a fara aiwatar da komai ba.

Manufofin darasi

Da farko dai, kuna buƙatar yanke shawara da kanku - me yasa kuke buƙatar wannan wasan, waɗanne maƙasudai kuka sanya wa kanku? Ta al'ada, duk waɗanda suka zo CrossFit za a iya raba su zuwa ƙungiyoyi da yawa. Bari mu tattauna su kuma gano fa'idodi da fa'idodi na zaɓar CrossFit ga kowane.

A matsayin hanyar rage kiba

Da yawa daga cikin sabbin shiga suna zuwa CrossFit daga ɓoye don rasa nauyi. Shin wannan shine daidai wurin don irin wannan manufar? Gabaɗaya, ee, CrossFit horo ne mai tsananin ƙarfi tare da abubuwan ƙarfi da aikin aerobic. Yayin horo, zaku sami wadataccen amfani da kalori (har zuwa 1000 kcal a kowane zama, ya danganta da kowane ɗan wasa da shirin horo), wanda, tare da rashi calorie na yau da kullun, zai haifar da ƙona mai mai nasara.

Loadingarfin ƙarfi zai ba da ƙwayar tsoka. Koyaya, baku buƙatar tunani cewa zaku iya samun ƙarfin tsoka kuma ku rasa nauyi a lokaci guda, wannan ba zai yiwu ba.

A matsayin madadin “kujerar da ke girgiza” da kuma wurin hutawa

Yawancin farawa, samari da 'yan mata, suna zuwa daga wuraren motsa jiki da suka saba zuwa akwatunan CrossFit saboda dalili. CrossFit da farko motsa jiki ne na rukuni wanda ke faruwa a cikin yanayi mai motsawa ƙwarai. Kari akan haka, kowane motsa jiki, hadaddun suna canzawa kuma suna sauyawa - ba zaku taba yin irin wannan motsi lokaci zuwa lokaci ba.

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A matsayin wata hanya ta yin famfo

Idan burin ku kawai don samun tsoka, zai fi kyau ku ba da fifiko ga ƙarfin ƙarfin horo na gargajiya a cikin dakin motsa jiki, tunda tasirin zai kasance mafi girma. Crossfitter koyaushe zai kasance mai gazawa wajen aiwatarwa ga athletesan wasa da aka yiwa niyya - masu ginin jiki a cikin taro, masu haɓaka ƙarfi da masu ɗaukar nauyi a ƙarfi.

Idan burin ku shine samun tsoka, aiki, da ƙarfin jimrewa, tafi don CrossFit. Kalli hotunan manyan 'yan wasa masu kyau - idan sun dace da kai, to, haka ne, a gare ku. Koyaya, tuna cewa yawancin manyan 'yan wasa suna karɓar ilimin kimiyyar wasanni kuma sun kasance suna horarwa tsawon shekaru.

Yana da kyau a ƙara cewa ana amfani da CrossFit a matsayin kayan aikin horo ga jami'an tsaro - rundunoni na musamman, alal misali, har ma ga ƙwararrun mayaƙa daga MMA da sauran nau'ikan wasan tsere. CrossFit hanya ce mai kyau don haɓaka ƙarfin hali, sassauƙa, daidaitawa da ƙarfi.

Don yin karatu tare da koci ko a'a?

Yaya za a fara yin CrossFit - tare da ko ba tare da mai ba da horo ba? Tabbas, zaku iya koyon komai da komai da kanku - musamman tunda yanzu akwai hanyoyin samun bayanai da yawa akan Intanet. Mafi yawansu, da rashin alheri, suna cikin Turanci. Amma a cikin Rasha akwai kuma:

Ka'idar ba shakka, mai kyau ce. Amma ya isa? Ta yaya mai koyarwa zai taimake ku a farkon fara zamanku na CrossFit?

• Zai nuna dabarun yin atisayen a fili, ya nuna manyan kurakurai kuma, mafi mahimmanci, tabbatar da cewa kayi atisayen daidai.
• Mai ba da horo zai ba da nauyin da zai fi dacewa a gare ku. Da yawa suna rugawa daga wani matsanancin hali zuwa wani - wani ya ɗora nauyi akan kansa kuma ya samu rauni, wani, akasin haka, yana ɗaukar abu kaɗan kuma baya samun sakamako.
• Zai ba ku shawarwari na musamman game da abinci mai gina jiki da kuma dawo da aikin motsa jiki. Kodayake kuna da horo na rukuni, lamari ne mai wuya yayin da mai horarwa na al'ada ba zai ba da shawararsa ga tambaya kai tsaye game da shi ba.

Shin sabon shiga yakamata yayi CrossFit tare da mai koyarwa ko kuwa? A gare mu, amsar da babu shakku ita ce eh, lallai ana buƙatar mai ba da horo a cikin horo na farko. Amma a lokaci guda, ba zai zama mai yawa ba don fara nazarin batun a cikin asalin da ke sama.

Bidiyo game da abin da ke jiran mai farawa a CrossFit:

Shawarwari don masu farawa

Gaba, za mu ba da shawarwari-matsi don matakan farko a cikin CrossFit - abin da kuke buƙatar sani kafin fara karatun da abin da za ku shirya. Abu na farko kuma mafi mahimmanci shine zaɓin horo tare da mai koyarwa, mun rubuta game da wannan dalla-dalla a sama.

Horon Jiki

Kada kuji tsoron mummunan yanayinku na jiki kuma, akasin haka, kada kuyi tunanin cewa shekarunku biyu a cikin kujerun girgiza zasu ba ku dama. Za su ba ku kawai cewa za ku yi aiki tare da manyan nauyi. Amma a horo na gicciye, daidai yake da wahala ga dukkan masu farawa, kuma idan hadaddiyar ta kasance da gaske, kowa zai yi rarrafe zuwa cikin ɗakin kabad iri ɗaya.

Lafiya

Tunda CrossFit shine, da farko, horo mai ƙarfi kuma, ban da haka, yana cikin damuwa a wurare, tabbatar da sanar da malamin game da duk cututtukanku. Bayan duk wannan, akwai 'yan takaddama sosai ga CrossFit saboda rashin lafiya, haka kuma a wasu yanayi (alal misali, gwiwoyinku ko ciwon baya), mai horarwar zai zaɓa muku ɗawainiyar mutum, madadin na hadadden halin yanzu.

Kari akan haka, wani muhimmin bangare na CrossFit shine dumama - yakamata kayi koda yaushe, ba tare da la'akari da nau'in WOD (hadaddiyar rana) da yanayinka ba.

Kayan aiki

Gabaɗaya, ba lallai ba ne ga mai farawa ya tanadi kayan ɗamara na musamman a kan gwiwoyin gwiwa, takalman wasan nano na musamman na 2.0, nau'in matsewa, wan wuyan hannu, safar hannu, da dai sauransu. Duk waɗannan abubuwan ana buƙatar su ta hanyar athletesan wasan da suka daɗe da gogewa, waɗanda ke ganin bambancin yadda ya zama dole ko kuma kada ayi atisaye a ɗaya ko wata kayan aiki.

Menene mahimmanci:

• Takalma masu kyau tare da madaidaiciya, tafin kafa mai ɗorewa Dole ne ku yi aiki tare da nauyi kuma ku daidaita jikinku daidai. Idan kuna yin atisaye a cikin takalmi mara dadi, to kuna da haɗarin rashin kawai koyon yadda ake yin sa daidai - kawai ba zakuyi nasara ba. Amma mafi mahimmanci, kuna fuskantar haɗarin rauni.
• Dadi tufafi. Sanye da gajeren wando da T-shirt wanda ya isa daki don motsa ku. Amma kunkuntar sosai don kada gefuna suyi dauri ko jingina da wani abu.

Duk abin da kuke buƙata a cikin aikin. Wunƙun hannu - idan ba zato ba tsammani ku ji cewa wuyan hannayenku suna cikin damuwa da yawa kuma suna cutar da su koyaushe, masu saurin gwiwa a yayin yanayin ciwo ko rashin jin daɗi a gwiwoyi (kuma mafi kyau duka, kamar yadda likita ya tsara). Shin gaiters - don horar da igiya. Da sauransu. Kada ku damu da wannan tukuna.

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Gina Jiki da kuma dawowa

Fewan ka'idodi masu sauƙi da jagororin abinci mai gina jiki da dawo da farawa:

• Kada ku ci daidai kafin horo. Mafi kyau a cikin awanni 2 kawai. A nan gaba, mai da hankali kan yanayinku - idan kun ji nauyi saboda abinci yayin horo, to ku ci abinci fiye da awanni 2. Ko kuma, akasin haka, kuna jin rauni da rashin ƙarfi, ɗauki rubuce-rubucena kaɗan kusa da lokacin aji kuma ku mai da hankali kan hadadden carbohydrates.
• Idan kuna son cimma burin ku, to sa ido sosai akan abincin ku na da matukar mahimmanci daga al'adun CrossFit. Ci gaban nasara yana buƙatar ƙaramar ragi a cikin yawan adadin kuzari na yau da kullun, isasshen adadin furotin da hadadden carbohydrates. Lokacin rasa nauyi, yana da mahimmanci a kasance cikin rashi calorie.
• Ka ɗan huta. Yayin da kuke farawa akan tafiyarku na CrossFit, kuyi la'akari da mitar ku a hankali. Load da kanka a hankali. Misali, zaku iya farawa tare da motsa jiki 2 kowane mako. Bayan watanni 1-2, canza zuwa motsa jiki 3 a kowane mako. Kuma bayan watanni shida, lokacin da kuka ji jikinku, zaku iya fuskantar wannan batun daban-daban. Amma kuma akwai fa'ida - kar a manta da horarwa da halartar su a kai a kai. Ana kiran wannan tsarin mulki, kuma dole ne kuyi aiki dashi.

Inda zan fara?

Don haka ina zan fara sabon shiga a CrossFit? Bari mu bi ta cikin oda.

Idan ka yanke shawarar yin aiki a cikin dakin motsa jiki

Idan kun yanke shawara cewa kuna son gwada CrossFit kuma kuyi shi a cikin ƙwararrun masu sana'a, to shirin aiwatar muku shine:

1. Kafa maƙasudi, idan ya yi daidai da maƙasudin da ke sama, to je zuwa mataki na 2.
2. Zaɓi dakin motsa jiki, mai koyarwa da ɗan nazarin ƙa'idodi da ka'idoji na CrossFit (duba shawarwarinmu don tushe a cikin tebur ɗin da ke sama).
3. Yi rajista don horo kuma kada ku rasa su aƙalla wata guda (azuzuwan 8) - to tabbas zaku iya yanke hukunci ko wannan ya dace da ku ko a'a.

Idan baku shirya kashe kuɗi akan wasannin motsa jiki na ƙwararru ba (a cikin Moscow, farashin yana farawa daga 5,000 rubles kowace wata), to muna ba da shawarar karanta labarin akan wasannin motsa jiki na kyauta, inda muke magana game da inda zaku sami ƙungiyoyi masu kyauta tare da masu horo, duk fa'idodi da fursunoni na wannan tsari na azuzuwan.

Idan ka yanke shawarar yin shi da kanka

Wataƙila, saboda wasu dalilai, azuzuwan motsa jiki na motsa jiki ko ma a cikin ƙungiyoyi masu kyauta ba su dace da ku ba. To shirin aiwatarwa kamar haka:

1. Batu na farko daidai yake. Mun sanya manufa - me yasa muke buƙatar CrossFit.
2. Muna nazarin bayanan a hankali game da CrossFit, wato: shin muna tafiya ta hanyar lafiya, shirya kayan aiki (da kayan wasanni idan muna son yin hakan a gida), zaɓi shirin horo da kuma nazarin dabarun atisayen da zamu yi a cikin shirin.

Muna da zaɓuɓɓuka da dama waɗanda aka shirya don hadaddun abubuwa don lokuta daban-daban: shirin motsa jiki na gida don maza, shirin motsa jiki na mata, don masu farawa a cikin gidan motsa jiki. Kowane shiri ana yin bayani dalla-dalla game da kowane shari'ar + duk abubuwan da ke wurin horon ana la'akari da su.

Muna fatan kun ji daɗin wannan rubutun. Raba shi tare da abokanka a shafukan sada zumunta. Har yanzu kuna da tambayoyi? Rubuta a cikin maganganun.

Kalli bidiyon: 7 Minute Workout Song wtimer. Tabata Songs (Nuwamba 2024).