Menene CrossFit?

Har zuwa shekaru 20 da suka gabata, 'yan wasa ba su san komai ba game da dacewa - wane irin tsari ne kuma inda ake amfani da shi. A cikin 2000, Greg Glassman da Lauren Jenai suna da ra'ayin ƙirƙirar kamfanin motsa jiki na CrossFit Inc., wanda ya dogara da sabon wasanni na asali. Don haka menene CrossFit a yau?

Ma'anar, fassarar da nau'ikan horo

CrossFit shine tsarin horo mai tsananin aiki, wanda ya dogara da abubuwa na irin waɗannan fannoni kamar ɗaga nauyi, wasan motsa jiki, motsa jiki, ɗaga kettlebell, motsa jiki mai ƙarfi da sauran wasanni.

Crossfit wasanni ne na gasa tare da gasa a duk duniya, gami da Rasha. Bugu da kari, CrossFit alamar kasuwanci ce (alama ce) wacce Greg Glassman yayi rijista a Amurka a cikin 2000.

Fassara daga Turanci

'Yan wasa kaɗan ne ma da suka san yadda ake fassara juzu'i:

• Cross - gicciye / ƙarfi ko gicciye.
• Fit - dacewa.

Wato, "dacewa da karfi" - a wasu kalmomin, tsananin karfi ko, a cewar wani fasalin, "ketare lafiyar" - ma'ana, ya mamaye komai daga dacewa. Anan ga irin wannan fassarar ta zahiri ta kalmar crossfit da muke samu.

Nau'in horo

A yau, azaman horo na jiki, akwai nau'ikan gicciye iri daban-daban, dangane da maƙasudin: ana amfani da shi a ɓangarorin faɗa da na tsaro, hukumomin tilasta doka, sassan wuta, a cikin kwasa-kwasan kare kai, azaman horo ne na ƙungiyar wasanni. Hakanan akwai zaɓuɓɓuka na musamman tare da shirye-shirye masu sauƙi ga tsofaffi, mata masu ciki da yara.

Me yasa ake buƙatar ƙirar jiki, ta yaya zai haɓaka ƙarfin jikin mutum - zamuyi magana game da wannan gaba.

Menene CrossFit don?

CrossFit da farko ana nufin haɓaka ƙarfi da ƙarfin jiki. CrossFit Inc., wanda ke nuna wannan wasan, ya bayyana shi azaman sauye-sauye daban-daban na motsa jiki da ake yi tare da tsananin ƙarfi a lokaci daban-daban... Wannan saiti ne na motsa jiki, wanda zai dauki tsawon mintuna 15 zuwa 60, kuma galibi ya hada da motsa jiki daban-daban a lokaci daya don amfani da kungiyoyin tsoka daban-daban. Wannan shine ma'anar CrossFit a cikin dacewa - yana da haɓaka kai tsaye na jiki da ƙarfi.

Zamuyi magana dalla-dalla game da abin da horarwa ta gicciye take da kuma abubuwan da ta ƙunsa. Tushenta ya haɗa da saitunan asali da yawa - darussan zuciya, motsa jiki na motsa jiki da motsi tare da nauyin nauyi.

Don haka menene CrossFit don? Tabbas, kamar kowane yanki na motsa jiki, yana bin aikin gina jikin mutum yadda yakamata, amma ba kamar sauran mutane ba, yana sanyawa kanta burin ƙirƙirar yan wasa masu ƙwarewa - waɗanda sukafi kowa shirya jiki a duniya. Wannan shine dalilin da ya sa ake amfani da fasaha mai amfani a cikin wasanni na gwagwarmaya, lokacin da ake horar da rukunin iko na musamman, masu kashe gobara da sauran yankuna masu ƙwarewa inda horo na jiki yake a gaba.

CrossFit cikakke ne ga waɗanda suke son raunin nauyi da sautin tsokoki, waɗanda suke son haɓaka aiki, motsa jiki da ƙarfin jimrewa.... Idan burin ku kawai shine ƙwayar tsoka, zai fi kyau a zaɓi motsa jiki na gargajiya a cikin dakin motsa jiki. A cikin CrossFit, wannan ba shine manufa ta farko ba; tare da horo na yau da kullun da abinci mai kyau, tabbas, zaku sami nauyi a hankali, amma wannan ci gaban zai zama ƙasa da na jiki.

Ribobi da fursunoni na yin CrossFit

Kamar kowane wasa, CrossFit yana da fa'ida da rashin amfani.

Ribobi

CrossFit yana da fa'idodi da yawa - munyi ƙoƙari mu tsara su ta hanyar bulolin aiki don ya ƙara bayyana:

Bugu da kari, abubuwan da babu shakku a kansu na CrossFit sun hada da:

• Ayyuka iri-iri ba za su taɓa bari ka gaji da motsa jiki ba.
• Darussan rukuni koyaushe tabbatattu ne kuma tare da gasa kaɗan, wanda ke ƙara daɗi da sha'awar yin ƙari da ƙari.
• Za ku zama kawai soja ɗaya na duniya. Kuna iya gudu kilomita 1, motsa nauyi, ja kanku sama kuma har yanzu kuna tafiyar kilomita ba tare da wahala mai yawa ba. Anan zaku iya fito da madadin saitin gwaji masu wahala a rayuwar yau da kullun: don liƙa bangon bangon, gudu zuwa filin, tono dankali, ɗauki bagsan buhu a gidansu, kuma idan a naƙasasshen lif, a hau zuwa hawa na 9.

Milanmarkovic78 - stock.adobe.com

Usesananan

Amma a kowace ganga na kayan zaki akwai cokali na abubuwa marasa kyau. CrossFit yana da fa'ida, kuma wannan gaskiya ce:

• Babban damuwa akan tsarin zuciya. An yi imanin cewa CrossFit yana cutar da zuciya. Idan baku bi horo da tsarin dawo da hankali ba, matsaloli ba zasu hana ku jira ba.
• Kamar kowane wasa wanda ya shafi nauyin nauyi, CrossFit yana da damuwa. Saboda tsananin zafinsa, watakila ya fi sauran cututtukan rauni. Yana da mahimmanci a bi dabarun a hankali, ba don saita bayanan da ba dole ba kuma kada a yi sakaci a cikin aikin.
• Akwai wani lokaci mara dadi don mafi mahimmanci. Halin da ake da shi na CrossFit yana da nakasu - koyaushe za ku zauna a ƙasa da mai ɗauka, ku ja ƙasa da ɗan motsa jiki, kuma ku yi gudu fiye da marathoner. A kowane horo, zaku zama mai ƙarfi matsakaita.

Idan har yanzu kuna da shakku game da ko CrossFit yana da kyau ga lafiyar ku, muna ba da shawarar karanta abubuwan mu akan wannan batun.

Hanyar horo ta Crossfit da tsari

A gaba, zamu gaya muku game da hanya da yanayin horo, zama dalla-dalla kan manyan abubuwa uku na wannan wasan: wasan motsa jiki, motsa jiki da ɗaga nauyi. Mecece kowannensu?

Cardio (aerobics)

Aikin motsa jiki wanda yake wani ɓangare na tsarin horo na CrossFit ana kiransa Yanayin Yanayi na Yanayi. Ta hanyar haɓaka tare da taimakon su, ɗan wasan ya haɓaka ikon yin aiki a ƙananan ƙarfin caji na dogon lokaci.

Ayyukan motsa jiki na CrossFit yana taimakawa horar da ƙwayar zuciya da ƙarfin jimrewa ta jiki. Suna tare da haɓakawa a cikin bugun zuciya, kazalika da ƙaruwa a cikin bugun zuciya da ingantaccen jini a cikin jiki. Wadannan sun hada da gudu, iyo, iyo, keke, da sauransu.

Godiya ga ingantaccen tsarin cardio, mai zuwa yana faruwa:

• Burningone mai mai tsanani kuma, a sakamakon haka, asarar nauyi. Tabbas, an ba da madaidaicin abinci. Wannan shine ɗayan manyan dalilan da yasa motsa jiki na CrossFit ya shahara sosai tare da waɗanda ke neman rasa nauyi.
• Increasearawar ci gaba cikin tasirin huhu mai tasiri don samun sauƙin aiki da sarrafa oxygen.
• Musclearfafa ƙwayar tsoka, saboda abin da gudanawar jini ke inganta, tun da zuciyar da aka horar ba ta fuskantar matsaloli game da jigilar jini ta tasoshin.
• Haɗuwa da zuciya tare da wasu ayyukan motsa jiki na iya rage haɗarin bugun zuciya da shanyewar jiki, ciwon sukari, da kuma daidaita karfin jini.
• Metabolism Inganta: An kara saurin kuzari kuma kuna jin daɗi.

Gymnastics (nauyin jiki)

Duk wani tsarin horo na giciye ya hada da saitin motsa jiki wanda zai baka damar bunkasa:

• sassauci;
• daidaitawa;
• daidaito;
• daidaito;
• masu karɓar motsi na tsokoki da haɗin gwiwa.

Babban hanyar horo CrossFit a cikin tsarin motsa jiki ya haɗa da aiki akan na'urori masu zuwa:

1. Haɗin igiya, yin aiki da tsokoki na makamai kuma yana shafar ci gaban sassauci da sassauci.
2. Auka a kan zobba, yana tasiri tasirin ci gaban jikin sama - baya, ɗamarar kafada.
3. -Auka a kan mashaya.
4. Motsa jiki "kusurwa" - a kan sandunan da ba daidai ba, zobba ko sandar kwance, wanda ke inganta ba kawai ƙwarewar jikin hannu ba, har ma da yankin ciki.
5. Yi aiki a kan sandunan da ba daidai ba - turawa.
6. Daban-daban na turawa daga bene.
7. Squats - nauyin jiki, tsallewa waje, a ƙafa ɗaya.
8. Huhu
9. Burpee haɗuwa ce ta turawa da tsalle wanda ke haifar da yawancin ƙungiyoyin tsoka.

Wato, duk waɗannan motsa jiki waɗanda nauyin nauyin ɗan wasa ya ƙunsa.

Nauyin nauyi (nauyi masu nauyi)

Idan kawai kun ji wani abu game da CrossFit kusan a baya, to tabbas ba ku san game da ɗaga nauyi ba tukuna. Ightaukar nauyi motsa jiki ne tare da ma'auni na kyauta, ma'ana, ɗagawa ko ɗagawa, tsarin horarwa ya dogara da jerks da jerks tare da nauyi - barbell, kettlebells da sauran kayan aiki makamantan su.

Idan muka yi magana game da ɗaukar nauyi, ya kamata a san cewa yanzunnan ɗayan ɗayan horo ne mai wahala da damuwa. Yana buƙatar ƙwarewa da shirin da aka tsara a hankali. Don masu farawa, kasancewar mai horo yana da kyawawa.

In ba haka ba, irin waɗannan ayyukan suna ba ku damar inganta sigogi masu zuwa:

• ƙarfin juriya;
• ci gaba da ƙarar tsoka da juriyarsu ga ƙarin lodi (ƙarfin ƙarfi);
• iyakance maida hankali;
• dorewa;
• daidaitawa

Tsarin aikin motsa jiki

Kodayake dan wasan ya fahimci ka'idodin CrossFit da kyau da kuma yadda ya bambanta da dacewa ta yau da kullun, yana da mahimmanci a karon farko ko dai ayi amfani da shirye-shiryen horarwa na yanzu ko kuma haɓaka kansu tare da ƙwararren mai koyarwa. Yin wannan da kanku, har yanzu kuna fahimtar ƙwarewar jikinku, yana cike da raunin da ya faru da mawuyacin halin rashin lafiya.

Kuskuren da yawancin 'yan wasa da suke tunani game da CrossFit shine cewa wannan jerin zagaye ne na horo mara ƙarewa, kamar gudu na mintina 5, sa'annan suna gudana akan sandunan da basu dace ba na mintina 10 sannan kuma suyi jaka don kwalliya, don haka hanyoyin 20, suna haifar da irin waɗannan matsalolin kamar:

• Tasirin plateau shine daidaita jiki zuwa wasu nau'ikan motsa jiki iri ɗaya, sakamakon haka haɓakar tsokoki da sauran alamomin jiki suka tsaya. Sanin abin da CrossFit yake don, 'yan wasa suna ɗaukar kaya daban-daban, kuma suna haɓaka su a hankali, saboda haka guje wa wannan alama mara kyau.
• Raunin rauni shine abin da 'yan wasa marasa horo ke samu sau da yawa. Yawancin lokaci suna haɗuwa da gajiya da rashin daidaituwa saboda tsarin karatu na wasan motsa jiki da na zuciya yayin sauyawa zuwa ɗaga nauyi, kazalika da gaggawa rashin kula da 'yan wasan da ke da alaƙa da sha'awar kiyayewa a cikin wani lokaci. Bugu da kari, raunuka na faruwa sakamakon kayan aiki marasa dadi.
• Overtraining abu ne da ya zama ruwan dare gama gari ga waɗanda ba su fahimci cewa tsarin gicciye ya kamata a haɗe shi ba kawai ta hanyar horo ba tare da yankewa ba, har ma da cikakken hutawa da ƙoshin lafiya. Don kaucewa hakan, ya zama dole a ɗan yi ɗan hutu tsakanin saiti, tare da raunin motsa jiki na mintina biyar, tare da shirya ranakun hutu daga aji.

Bayan yanke shawarar shiga cikin CrossFit, kuna buƙatar kasancewa a shirye don bin tsarin horarwa a hankali: saka idanu yankin bugun zuciya mai matsakaici, yi kowane motsa jiki tare da ƙima daidai, ba tare da mantawa da dabarar ba kuma tabbatar da baiwa jikinku isasshen lokacin hutawa da dawowa.

Shin kuna son kayan? Raba shi a kan hanyoyin sadarwar zamantakewa tare da abokanka, kuma ku bar tambayoyinku da buƙatunku a cikin maganganun! CrossFit kowa da kowa!

Kalli bidiyon: Pro Armwrestler VS Pro Powerlifter Larry Wheels in Crossfit Workout Grace. ft. Michael Todd (Nuwamba 2024).