Kodi mukufuna kusiyanitsa magulu anu olimbitsa thupi ndikukumana ndi masewera enieni? Phunzirani zambiri za maphunziro a Reebok CrossFit ndipo yesetsani kufufuza mphamvu zanu mothandizidwa ndi zovutazo. CrossFit ndi njira yophunzitsira thupi lonse, yokhala ndi "ziphuphu" zitatu: zosiyana, mphamvu ndi ntchito. Kodi izi zikutanthauzanji? Ndi zophweka. Ntchito zolimbitsa thupi ndizo kayendetsedwe kamene mumagwiritsa ntchito tsiku ndi tsiku, thupi "lapadera" (mwachitsanzo, kuwonongeka mu moyo ndi njira yokweza chinthu cholemera pansi). Ndizo zokha zomwe zimagwira ntchito mwamphamvu - kwa kanthawi komanso mwamsanga. Kuwonjezera apo, maphunziro sapitirira mobwerezabwereza, ndipo kayendetsedwe kawiri kawiri kamasinthasana. Tsatanetsatane wa zosiyana siyanazi ndizosiyana ndi zomwe zimapangitsa ophunzira kuti aziphunzira: izi zimatheka kuti thupi lisakhale ndi nthawi yoti lizolowere ndikudziyendetsa pa katundu watsopano nthawi zonse - zomwe zikutanthauza kuti zakhala zikupita patsogolo pa zotsatira. Kwenikweni, njira ya CrossFit ndi yosavuta: mumatenga kayendetsedwe ka ntchito, muzisakaniza muphatikizidwe iliyonse, yesetsani nthawi ndi kupikisana mofulumira ndi oyandikana nawo muholo kapena mugonjetse mbiri yanu yakale.
Komabe, kumbuyo kwa zonsezi pali njira yowopsa - piramidi ya kuthamanga kwa masewera. Zimachokera ku zakudya, zomwe ndi maselo ndi mphamvu za thupi. "Kusintha", crossfitters pang'onopang'ono amakonzekera ntchito zonse za thupi kuti azigwira ntchito ya vitensic. Kuchita masewera olimbitsa thupi kukukonzekera mtima ndi kupuma kwa thupi. Zopangira masewera zimakupatsani kuphunzira kuyendetsa thupi lanu mumlengalenga - kumapanga mphamvu, kugwirizana, ndi zina. Njira yotsatira ikugwira ntchito ndi zolemera: apa pali zinthu kulemetsa, kettlebell, kunyamula, etc. - zonse zomwe zimafunikira kugwiritsa ntchito mphamvu zogwirizana ndi zinthu zakunja.Ndipo potsiriza, pamwamba pa CrossFit piramidi ndi masewera ambiri amene luntha lake, n'zotheka prakticheskogoprimeneniya Anaphunzitsidwa luso yopuma, zanyatiyaskalolazaniem, kusewera mpira, yachting, chirichonse -. krossfiter pa Okonzeka ndi moyo ndi masewera mayesero alionse. Chinthu chinanso chotsutsana ndi CrossFit ndi chiwonetsero chowoneka ngati "zotsatira zoyipa." Ngakhale kuti cholinga ichi ndikulingalira thupi lathunthu osati maonekedwe okongola, kuchotsa mafuta ochulukirapo ndi kuwonjezera maonekedwe a minofu ndi ma bonasi omwe akuyenera kukuyembekezerani zotsatira.
Kusokoneza
Tengani udindo wa "kutsindika, kunama": thupi ndi lolunjika, minofu ya makina osindikizidwa imakhala yovuta. Gwetsani mpaka kumapeto, kuti thupi likhale pansi, ndi kumasula manja anu. N'chifukwa chiyani zili choncho? Mu CrossFit nthawi zonse pamakhala mpikisano: sizilibe kanthu ngati mukupikisana ndi anthu ena kapena kuyesa kusintha zotsatira zanu zomaliza. Kuti mukhale owona mtima, muyenera kusonyeza kuti mwachita masewerawo mpaka kumapeto, ndipo simunanyengedwe, mukuchita hafu ya matalikidwe kuti muthe mwamsanga. Bwerezani. "
Okonzeka kuyesa? Mungathe kuchita izi pakadutsa maphunziro. Cholinga chanu ndi kupanga maulendo ochulukirapo pamphindi 6.
Mzunguli umodzi ndi 5 kusuntha, kukwera 10 ndi masewera 15.
Dulani nthawi ndikupita. Kumbukirani zotsatira, kuti mupitirize kuyang'anitsitsa patsogolo.
Thupi limakweza, limamatira
Tengani malo odziwika. Manja ndi mapewa amagwa pansi, mapazi amtundu amasonkhana palimodzi. Kuponyera manja anu patsogolo, kuwuka ndi kukhudza masokosi kumapeto kwa ulendo. Bwererani ndikugwiranso pansi. Ikani mapazi anu pambali pa phewa, masokiti amatumizidwa madigiri 30 kunja. Chifuwa chamtsogolo, yang'anani molunjika ndi kubweza msana wanu. Yambani kayendetsedwe ka kumbuyo kwa pakhosi, kenako pansi. Loweruka kuti chiuno chikhale pansi pofanana ndi pansi, pamene chimachepetsa kumbuyo. Samalani kuti kulemera kwake sikusunthira ku masokosi, ndipo m'chiuno mumakhalabe ofanana ndi mapazi. Ndiye, kuwuka kwa kuwonjezera kwina mu pelvis ndi mawondo.
Izi ndi maziko a kuphunzitsidwa thupi. Ngati sizowonjezera, zotsatira zonse za maphunziro anu zidzatha.
M'dera la CrossFit, zakudya ziwiri zidazindikiridwa: Paleo ndi Zonal. Amagwiritsa ntchito zakudya zamtundu, mtedza, mbewu, ndiwo zamasamba ndi zipatso, zochepa zowonjezera ndipo sizimapatula shuga. Ichi ndi chakudya chimene munthu adasinthidwa ndi chibadwa chake, kotero zimakupatsani kukhala ndi moyo wabwino. Amaloleza kugwiritsa ntchito chakudya chamtundu uliwonse, koma mwachidziwitso chokwanira ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya. Zakudya za caloric ziyenera kukhazikitsidwa mkati mwa 1.5-2.5 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi malingana ndi msinkhu wa ntchito (1.5 - yachibadwa pamasenje, 2.5 - "othamanga" apamwamba).
(kulemera kwa thupi x 1.5) / 7 g = chiwerengero cha mabwalo pa tsiku
Chigwirizano ndi chiyero choyesera chomwe chimagwiritsidwa ntchito kuti zikhale zosavuta kudya.
- 7 g mapuloteni (yophika) = 1 mapuloteni.
- 9 g Zakudya Zakudya Zakudya Zakudya Zam'madzi
- 1.5 g mafuta = 1 chikho cha mafuta.
Muyenera kuphunzira momwe mungagwiritsire ntchito nambala yofanana ya mapuloteni, chakudya ndi mafuta. Kenaka caloriki chakudya chidzaperekedwa ndi 10% Zakudya, 30% mapuloteni ndi 30% mafuta. Ndondomeko yoteroyo, idzapatsa mphamvu yogwira ntchito mwakhama, ina - idzateteza chiwerengero chanu ku mafuta owonjezera.