Raunin CrossFit ba sabon abu bane. Bayan haka, koyaushe koyaushe ya haɗa da aiki tare da ma'aunin nauyi kuma yana haifar da tsananin damuwa ga jiki a cikin dukkanin hadaddun.
A yau za mu kalli misalai na raunin da ya faru yayin horon CrossFit, musabbabinsu, magana game da ƙididdigar kimiyya akan wannan batun, kuma ku ba da shawara kan yadda za a rage rauni a cikin CrossFit.
Duk masu wasan motsa jiki suna sane da 3 mafi yawan raunin CrossFit:
- Raunin baya;
- Raunin kafaɗa;
- Raunin haɗin gwiwa (gwiwoyi, gwiwar hannu, wuyan hannu).
Tabbas, zaku iya lalata kowane sashin jiki - alal misali, yana jin zafi don buga ɗan yatsan ku ko wani abu mafi muni, amma zamuyi magana game da mafi yawan 3 na kowa.
Lis glisic_albina - stock.adobe.com
Misalan raunin CrossFit
Duk raunin da aka ambata a sama ba mai daɗi sosai ba - kowannensu ta hanyarsa. Kuma zaku iya samun kowannensu ta yadda yake. Ta yaya daidai kuma a wane aikin motsa jiki zamu tsara shi cikin tsari.
Raunin baya
Kada mu kasance masu gaskiya, raunin da ya dawo baya shine mafi haɗari a cikin CrossFit. A zahiri, akwai da yawa daga cikinsu, tun daga hernias zuwa ƙaura da sauran matsaloli. A wane yanayi zaku iya cutar da baya a kan CrossFit? Da ke ƙasa akwai jerin mafi yawan motsa jiki na rauni don baya.
- Barbell kwace;
- Kashewa;
- Barbell turawa;
- Squat (a cikin bambancinsa daban-daban).
Don dalilai na ɗabi'a, ba za mu nuna misalai na zahiri na rauni a kan bidiyo ba - don duban shi koda tare da kwanciyar hankali ba abu bane mai sauki.
Ee Teeradej - stock.adobe.com. Cutar herver
Hannun rauni
Halin rauni na kafada yana da gaskiyar cewa suna da zafi sosai kuma suna da tsayi sosai. Babban kuskuren yan wasan da suka sami rauni a kafada shine cewa, bayan sun murmure, sun sami sassaucin da aka dade ana jira, sai su sake rugawa cikin fadan kuma wani ya biyo baya ba mai wahala ba.
Raunin kafada a cikin CrossFit ya kamata a kula dashi sosai. Kuma har ma, bayan ɗan lokaci, bayan warkar da ita, kuna buƙatar fara horar da ƙafa a hankali sosai kuma a hankali.
Darasi mafi raɗaɗi:
- Bench latsa;
- Kiwo dumbbells zuwa ga tarnaƙi a cikin karkata ko kwance a kan baya;
- Daidai da turawa daga benci (ƙafafu akan wani benci);
- Sha'awar kirji.
© vishalgokulwale - stock.adobe.com. Raunin Rotator
Raunin haɗin gwiwa
Na uku a jerin, amma ba mafi ƙaranci ba, raunin haɗin gwiwa ne. Shugaban mara dadi wanda rauni ne na haɗin gwiwa. Babu wasu takamaiman motsa jiki waɗanda ke da tasiri sosai ga raunin da ya faru. Ya kamata ku fahimci cewa a kusan dukkanin motsa jiki ɗaya ko duk haɗin gwiwar da aka gabatar lokaci ɗaya suna da hannu.
Osh joshya - stock.adobe.com. Meniscus hawaye
Dalilin raunin da ya faru da kuskuren 'yan wasa na yau da kullun
Gaba, bari muyi la'akari da mahimman dalilan rauni yayin horo na CrossFit da kuskuren kuskure na 4.
Dalilin rauni
Babu dalilai da yawa da yasa zaku iya samun rauni akan horon CrossFit gaba ɗaya.
- Ba daidai ba dabara. Masifar duk 'yan wasa novice. Jin daɗin samun koci ya ba ku shawarar motsa jiki kuma ku ga idan kuna yin hakan daidai. Babu koci - tambayi gogaggen ɗan wasa kusa da nan. Shin duk ku kadai ne? Yi rikodin wahalar ku kuma ga kanku daga waje.
- Neman bayanai ko maƙwabta a kan dandamali. Kuna buƙatar yin tare da nauyin da kuka 1) yi ba tare da nuna bambanci ga dabarar 2 ba), fuskantar wadatattun kayan aiki don ku gaji da aikin.
- Rasa hankali ko sakaci. Kuma wannan ya riga ya zama annoba na gogaggun mutane - bayan yin wannan aikin sau 100, ga alama ga mutane da yawa cewa za su yi shi a cikin mafarki tare da idanunsu a rufe, kuma shakatawa a lokacin da ba dole ba na iya samun sakamako mara kyau ko da kuwa ba kwalliya mafi sauƙi ba (misali, lamura da yawa na lalacewa tsalle banal yayi tsalle - zai zama kamar wannan ba barbell 200kg bane sama da kai).
- Kayan aiki. Sneeti ne masu tsada - da yawa ba a tsara su don motsa jiki mai nauyi ba kuma abu ne mai wuya a ci gaba da daidaita su. Rashin yin tapi (a cikin yanayi inda zai yi amfani sosai). Rashin halifofi da sauran abubuwan gyara a yayin da kuka san cewa akwai babban haɗarin rauni ga kanku, da sauransu.
Khosrork - stock.adobe.com
Babban misali na rauni na baya akan mataccen:
4 kuskuren damuwa na yau da kullun
| 1. Dumi-dumi | Dan wasan bai dumama ba yayin dumama kuma bai shimfida mahaɗan ba |
| 2. Raunin da ya gabata ko kawai rauni na baya | Kada a loda tsokoki da gabobin da suka riga sun yi rauni ko kuma ba a warke kwanan nan ba - wannan na iya tsananta yanayin da gaske. |
| 3. Miƙawa zuwa nauyi masu nauyi ba tare da shiri ba | Misali, bisa ga shirin, kuna da matattu tare da matsakaicin nauyin 100 kilogiram. Kuma da tsarin farko, ka sanya 80kg, a kan na biyun kuma, ka sanya 100kg a take kuma ka ji cewa naman jikinka sun gaji sosai. A wannan yanayin, kuna buƙatar fahimtar cewa kuna buƙatar kusanci matsakaicin matsakaici kaɗan, ku daidaita tsokoki yadda yakamata. |
| 4. Kana bukatar yin lissafin karfin ka | Idan kuna gwagwarmaya don yin nauyin X, kuma har yanzu kuna da hanyoyi da yawa, to baku buƙatar jingina da ƙarin awo don cutar da fasaha. Wannan kuskuren yafi shafar maza. |
Hakanan akwai kari akan bidiyon - kuskure 5 😉
Lissafin Raunin CrossFit
Yanayi da yawan raunin da ya faru yayin horo. (tushe: 2013 US National Library of Medicine Cibiyar Nazarin Kiwon Lafiya ta Duniya; hankali kan asalin mahaɗin cikin turanci).
CrossFit yana da bambancin ra'ayi, motsa jiki, motsi na aiki koyaushe don haɓaka aikin mutum. Wannan dabarar ta samu karbuwa a duniya tun bayan kafuwar ta shekaru goma sha biyu da suka gabata. An yi zargi mai yawa game da yiwuwar raunin da ke tattare da horo na ƙetare jiki, gami da rhabdomyolysis da raunin musculoskeletal. Koyaya, har yanzu ba a sami tabbatacciyar shaida a cikin wallafe-wallafen ba.
Dalilin wannan binciken shine don tantance alamomin tashin hankali da bayanan martaba na athletesan wasa masu ƙwarewa, waɗanda aka karɓa yayin haɗakarwar horo. An rarraba tambayoyin kan layi zuwa dandalin tattaunawa na ƙasashen duniya da yawa don samun samfurin ƙididdiga.
Milanmarkovic78 - stock.adobe.com
Sakamakon bincike
Bayanan da aka tattara sun hada da yawan jama'a, tsarin karatu, bayanan martaba, da nau'ikan rauni.
- An tattara jimlar 132 daga 97 (73.5%) waɗanda suka ji rauni yayin horo na CrossFit.
- Jimlar raunuka 186, tare da 9 (7.0%) suna buƙatar tiyata.
- Yawan rauni ya kasance 3.1 a cikin 1000 hours na horo an lasafta. Wannan yana nufin cewa matsakaicin athan wasa ya ji rauni sau ɗaya a kowane horo na awoyi 333. * (* Bayanin Edita)
Babu wani rahoton cutar rhabdomyolysis da aka ruwaito. (kodayake, misali, a cikin wikipedia wannan an nuna shi a fili)
Yawan raunin rauni na horo na giciye suna kama da waɗanda aka bayyana a cikin wallafe-wallafen wasanni kamar:
- Gwanin wasannin Olympic;
- Lifarfafa wutar lantarki;
- Gymnastics;
- Da ke ƙasa akwai wasannin tuntuɓar masu gasa irin su rugby da wasan rugby.
Raunin da ya faru a kafaɗa da kashin baya sun fi yawa, amma ba a sami rikodin shari'ar rhabdomyolysis ba.
Da kyau, to, yanke shawararku. Idan kuna son labarin, raba shi ga abokanka a kan hanyoyin sadarwar jama'a. Shin kuna da tambayoyi ko tsokaci? Maraba!
