Crossfit

Zitholele izindlela ezisebenzayo ze-AMRAP zokuqeqesha umzimba wakho wonke emizuzwini engama-40 futhi wandise imiphumela yakho.

Funda ukulayisha nokulayisha amabha wama-Olympic ngokuphephile nangempumelelo ngomhlahlandlela wethu onemininingwane. Thuthukisa ukusebenza kwakho ejimini!

Sizokutshela ukuthi ungathuthukisa kanjani ukusebenza kwakho kwe-CrossFit ngokudla okufanele. Izihluthulelo zama-macronutrients, ukutakula, kanye nokwengeza.

Thola amathiphu asebenzayo nokuzivocavoca kokuqeqeshwa ngama-kettlebell. Thuthukisa ukufaneleka kwakho namuhla!

Zitholele umehluko phakathi kwama-pull-ups akudala kanye ne-CrossFit. Izinzuzo, ubungozi, namathiphu okuthuthukisa indlela yakho.

Zitholele ukuzivocavoca okuqine kakhulu kwe-WOD ukuze uthuthukise ukukhuthazela kwakho, amandla futhi ucindezele imikhawulo yakho ku-CrossFit.

Uyafuna ukwazi ukuthi ziyini izinzuzo ze-CrossFit? Lapha sikutshela konke ukuze ufunde ngalesi siyalo sezemidlalo.

Funda indlela yokususa i-kettlebell. Funda mayelana nezinzuzo zalo msebenzi kanye namaphutha avame kakhulu.

Thola ukuthi ungasebenzisa nini izinhlobo ezahlukene zebhola lemithi ku-CrossFit. Yazi izinzuzo ze-Wall Ball ne-Slam Ball.

Zitholele indlela yokusebenzisa i-Prowler Sled, isihlibhi se-Crossfit. Yazi izinzuzo zayo kanye nokuzivocavoca okwenziwa kakhulu ngale nto.

Thola ukuthi ungagxuma kanjani kabili ngentambo noma ngentambo. Yazi indlela efanele nemisipha esebenzile.

Thola izinzuzo zokwenza ama-axis deadlifts. Sihlaziya inqubo ye-Axle Deadlift, kanye nemisipha esebenzayo.

Thola umehluko phakathi komugqa we-pendlay kanye nomugqa we-barbell. Yazi ukuthi yikuphi kokubili okungcono kakhulu kwe-hypertrophy namandla.

Thola ukuthi ungaphusha kanjani cindezela ngebha. Sihlaziya izinzuzo zokuzivocavoca kanye nokuhluka ngebhomu eligqitshwayo. Sikufundisa umehluko nge-push jerk.

Thola ukuthi ungenza kanjani i-squat yangaphambili ngendlela efanele. Sihlaziya izinzuzo zayo, imisipha esebenzayo, yiziphi ezinye izindlela zayo kanye nokuhlukahluka.

Funda ukwenza izinyathelo zomlimi. Zitholele izinzuzo zeFarmer Walk kanye nemisipha eqiniswa ngalo msebenzi.

Thola ukuthi iyini Ibhayisikili Lomoya nokuthi lisebenza kanjani. Funda mayelana nezinzuzo zebhayisikili lomoya (noma ibhayisikili lokushaya) nokuthi ungaziqeqesha kanjani ngalo.

Thola ukuthi ungashisa kanjani ama-calories amaningi ngemuva kokuqeqeshwa. Siyakutshela ukuthi iyini i-EPOC nokuthi yiziphi izinhlobo zokuqeqeshwa okufanele uzenze ukuze uyifinyelele. Yazi zonke izinzuzo zokuzijwayeza kwakho.

Thola ukuthi kungani uzwa sengathi uzamula ngesikhathi sokujima. Sihlaziya izimbangela kanye nezizathu ezisobala kakhulu zokuzamula ngenkathi senza ukuqeqeshwa.

Thola ukuthi ungenza kanjani i-deadlift ngokushoda. Sihlaziya inqubo efanele yokunyakaza nokuthi yiziphi izinzuzo zomkhuba wayo.

Thola ukuthi ulenza kanjani idwala elingenalutho elihlehlayo (reverse Superman) ukuqinisa isisu nomhlane ongezansi. Funda ngazo zonke izinzuzo zalo msebenzi ojwayelekile we-CrossFit.

I-CrossFit ingumdlalo ohlinzeka ngezinzuzo eziningi zezempilo kunoma iyiphi iminyaka. Sihlaziya ukuthi ukwenza kwawo kwabadala kuyingozi yini.

Funda ukuthi ungathola kanjani okwengeziwe ekuqeqesheni i-kettlebell. Funda mayelana nokubamba kwe-kettlebell ehlukene futhi uthole ukuthi ungayisebenzisa nini ngayinye nokuthi yiziphi izivivinyo.

Thola ukuthi i-Murphy Workout imayelana nani nokuthi ingakusiza kanjani ukuthi ube sesimweni esihle. Funda mayelana nezinzuzo ze-Crossfit's Wod Murph.

Ibha Yokuphepha isetshenziswa njengenye indawo yebha yama-Olympic kuma-squats angaphambili. Thola izinzuzo kanye nezinkinga zokusebenzisa kwayo ekuphakamiseni isisindo.

Thola ukuthi isho ukuthini imibala eyahlukene yamadiski okuphakamisa ama-Olympic. Funda ukubala weightlifting izinsimbi.

I-dumbbell thruster iyisivivinyo esiyisisekelo ku-CrossFit. Thola ukuthi ungayenza kanjani ngendlela efanele futhi yiziphi izinzuzo zayo.

I-kettlebell swing iyisivivinyo esibalulekile sokuqeqesha amandla. Thola izinzuzo zokwenza lo mnyakazo. Ingabe kungcono kunokuphakamisa ama-Olympic?

Ukuhlala phansi kuwumsebenzi odumile ku-CrossFit. Thola izinzuzo zomkhuba wayo kanye nezithiyo ezingaba khona empilweni.

Thola ukuthi ungenza kanjani izitebhisi ezehlayo, ezijwayelekile ze-CrossFit, ngaphandle kokushiya ikhaya. Lo mkhuba wokuqeqesha uzokhuphula izinga lokushaya kwenhliziyo yakho futhi ushise ama-calories. Azikho izinto zezemidlalo!

Yenza abaqwali bezintaba (abaqwali) ukuze uqinise umnyombo. Thola izinzuzo, mangaki amakholori abawashisayo kanye nemisipha ehilelekile.

Funda umehluko phakathi kweChin Up kanye ne-Pull Up. Lezi zinhlobo ezimbili zokudonsa zisebenza ngemisipha efanayo, kodwa ngendlela ehlukile.

I-CrossFit ihlezi ngokuzivocavoca okwaziwayo ukuze uqeqeshe isisu sakho ngokuphelele. Abasubathi abaningi abakwazi ukuzenza ngaphandle kokuba nobuhlungu beqolo noma baphakamise izinyawo zabo phansi. Funda ukuthi zenziwa kanjani.

Amandla aqhumayo amandla okufanele noma yimuphi umsubathi aziqeqeshe. Thola izinzuzo zokuthuthukisa leli khono nokuthi yiziphi izivivinyo ezingcono kakhulu zokulithuthukisa.

Zitholele umehluko omkhulu phakathi kwe-ATG squats (i-breaking parallel) nama-squats ahambisanayo. Sikusiza ukuthi wazi ukuthi iyiphi inketho engcono kakhulu yokusebenza imilenze nezinqe.

Thola ukuthi ungayenza kanjani i-Hollow pose. Sikubonisa ukuzivocavoca ukuze uqinise umnyombo futhi ukwazi ukubambelela endaweni yesikebhe.

Ukuphindaphinda okukhuphukayo kusetshenziswa kakhulu ekuqeqesheni amandla ukuze kuhluke izinqubo kanye nokuthuthukisa ukugqugquzela. Thola ukuthi zenziwa kanjani nokuthi yiziphi izinhlobo ezikhona.

Thola ukuthi iyini i-tempo yokuqeqeshwa kokuphakama nokuthi ingathonya kanjani inqubekelaphambili yakho yokwakha amandla. Funda ukuqeqesha ngesigaba se-concentric, eccentric kanye ne-isometric.

I-Anderson squat iyinhlobonhlobo enezinzuzo eziningi zokuqeqeshwa kwamandla. Thola ukuthi ungayenza kanjani kahle i-Anderson Squat futhi uthuthukise ukuqeqeshwa kwakho kokusebenza.

I-Yoke Carry ingenye yezivivinyo ezaziwa kakhulu ku-Strongman ne-CrossFit. Thola ukuthi lokhu kunyakaza kwenziwa kanjani, yiziphi izinzuzo zako nokuthi singakwazi yini ukwenza ukuphakamisa okungenajoka.

Thola ukuthi yini amandla ahlanzekile nokuthi uwenza kanjani ngendlela efanele. Khulisa amandla akho kanye nokuqhuma ngalo mnyakazo we-CrossFit.

I-deadlift ingenye yezivivinyo ezinhle kakhulu ezihlangene ezisebenza kakhulu umzimba ophansi. Thola amathiphu okuthuthukisa indlela yalo msebenzi futhi ugweme ukulimala.

Abantu abade bangase babe nobunzima obuningi bokwenza ama-squats, ngenxa yobude be-femur. Zitholele iqhinga elibalulekile lokukwazi ukwenza lo msebenzi ngaphandle kokwandisa umthelela ku-femur futhi uthande uhla olukhulu lokunyakaza.

I-dumbbell snatch ingenye yezivivinyo ezenziwa kakhulu ku-CrossFit, Metcon, kanye nezinqubo zokuqeqesha umzimba. Thola ukuthi ungakwenza kanjani ngesu elilungile lokuthuthukisa amandla namandla emisipha yakho.

Yazi ukubaluleka kokwenza umnyakazo ojikelezayo ezindleleni zokuqeqesha. Sikufundisa ukwenza ezinye izivivinyo ngalokhu kunyakaza ukuze ugweme ukulimala futhi uthuthukise ukusebenza kokuqeqeshwa.

Thola izivivinyo ezingcono kakhulu ze-CrossFit okufanele wonke umsubathi azenze. Ukuzivocavoca okujulile okuklanyelwe ukuqinisa umgogodla, isisu kanye nomhlane ophansi. Funda iminyakazo emisha ongayethula ohlelweni lwakho lokuqeqesha.

Umugqa we-pendlay uwumsebenzi omuhle kakhulu wokuqinisa imisipha yangemuva. Thola indlela yokwenza ngendlela efanele futhi ugweme ukuzilimaza. Funda ukwenza ezinye izivivinyo ezaziwa kakhulu ku-CrossFit.

Zitholele imithetho eyisisekelo okufanele uhlangane nayo ukuze uziqeqeshe ngebha yama-Olympic. Yeka ukwenza ukuqeqeshwa kwamaphutha futhi ufunde ukukhulisa ukusebenza kwakho. Ngaphezu kwalokho, uzonciphisa ingozi yokulimala futhi ufinyelele imigomo yakho ngokushesha.

Umshini wokugwedla ungomunye wemiphumela engcono kakhulu ejimini. Yazi ukuthi yimaphi amaphutha avame kakhulu futhi ugweme ukuwenza. Thuthukisa isu lakho nokusebenza kwakho ngokuqeqeshwa.

Siqoqe wonke ama-WOD abadlali abawenzile kuMidlalo ye-Crossfit ka-2019. Zitholele zonke izivivinyo zomzimba ababhekane nazo futhi uqhubeke futhi uzilolonge ebhokisini lakho le-CrossFit.

Thola ukuthi ubunjani umcimbi wokuqala we-Crossfit Games 2019. Ungakwazi yini ukwenza i-WOD? Sikutshela imininingwane yokuthi umcimbi wokuqala womncintiswano uhambe kanjani kanye nesikhundla sabasubathi baseSpain.

I-deadlift ingenye yokuzivocavoca okuthakazelisa kakhulu ukusebenza komzimba ophansi. Thola ukuthi kufanele ubheke kuphi nokuthi indawo yentamo kufanele ibe yini. Ungakwazi yini ukulimaza intamo yakho lapho u-deadlift?

I-deadlift ingenye yezindlela ezingcono kakhulu zokuzivocavoca umzimba ukuze usebenze umzimba ophansi. Thola ukuthi i-hip yakho kufanele ibe phezulu kangakanani ekuqaleni kokunyakaza. Ingabe ihlukile kubantu abade?

Zitholele i-CrossFit WOD ehamba phambili yabaqalayo. Izivivinyo eziyisisekelo ezingeke zishode ohlelweni lwakho lokuqeqesha zikhona lapha. Funda indlela yokuba sesimweni kalula.

I-HIPA iwumkhuba omusha emhlabeni wokuqeqeshwa nokusebenza ngokomzimba. Thola ukuthi ihlanganisani, yenziwa kanjani nokuthi yiziphi izinzuzo esingazithola. Ingabe ilungele zonke izinhlobo zabantu?

I-CrossFit inezinqubo ezihlukile zokuqeqeshwa kokuqina okuphezulu. I-EMOM ukuqeqeshwa okuzokhawulela amandla akho okumelana, kokubili kwenhliziyo namandla. Thola ukuthi iyini kanye nezibonelo zezinqubo.

Ukubhukuda kungenye yezemidlalo enomthelela omncane, kodwa odinga amandla amaningi omzimba. Zitholele izivivinyo ezinhlanu ze-CrossFit ezizokusiza ube umbhukudi ongcono.

I-Snatch iyi-CrossFit ejwayelekile kanye nokuzivocavoca umzimba. Njengoba kuyindlela eyinkimbinkimbi, kukhona abaqeqeshi abaqamba amanga amancane uze ukwazi ukunyakaza. Thola amaphutha avame kakhulu.

I-Turkish lift ingenye yezivivinyo ezisebenza kakhulu amaqembu emisipha. Yazi izinzuzo zokuqinisa umzimba wonke.

Ama-kettlebell (izisindo zesiRashiya) kanye nezikhwama zesanti (izikhwama zesanti) ziyizinto ezimbili zokuqeqesha ezifanele ukwethula izinguquko ekuzilolongeni kwakho. Thola ukuthi ungazihlanganisa kanjani ukuze uthuthukise ukusebenza kwakho ngokomzimba.

Ukuqeqeshwa ngesikhathi esisodwa sekunemfashini kakhulu eminyakeni yamuva. Thola ukuthi ihluke kanjani ekuqeqeshweni okukodwa, ukuthi isimiso sisungulwa kanjani nokuthi yiziphi izinzuzo zayo ekusebenzeni kwethu kwezemidlalo.

Ekuqeqesheni i-Metcon isetshenziswa kabanzi ku-CrossFit nokuqeqeshwa okusebenzayo. Siyakutshela ukuthi iqukethe ini, yiziphi izinhlobo ezikhona, umehluko onjani nge-HIIT kanye nezibonelo ezithile zemizila ukuze ukwazi ukuqeqesha.

Ukuba umsubathi wesilo, ikhanda elidelelayo nelihlanyayo kungadlala ngawe. Sikutshela izimpawu eziyishumi nambili ukuze uziveze futhi wazi amaphutha okungenzeka uyawenza. Awupholile ngokuba rougher.

Ukuba umsubathi omuhle we-CrossFit akulula. Kungakho sikufundisa izifundo eziyisithupha ukuze ube umsubathi ophambili futhi uthole ukusebenza kahle kakhulu kuseshini ngayinye.

Ngenxa ye-CrossFit sinolwazi lokuzivocavoca nezinto esingazibandakanya ohlelweni lwethu lokuqeqesha. Ucwaningo lwathola ukuthi yikuphi ukuvivinya umzimba okudla amakholori amaningi. Zitholele yonke idatha.

Uma ucabanga ukuqalisa ku-CrossFit, ngokuqinisekile uchungechunge lwamathiphu wabaqalayo luzofika luwusizo. Sixazulula ukungabaza mayelana nokuqeqeshwa, ukudla, izinhlobo zesibhakela futhi uma udinga ukuba sesimweni ukuze ubhalise.

Ukusebenzisa ama-kettlebell noma ama-kettlebell ekusebenzeni kufanele kube yisidingo. Sikutshela izizathu ezingu-10 zokuthi kungani ukuhlanganiswa kwayo ohlelweni lokuqeqesha kusenza sithuthuke ngokuphawulekayo. Ngaphezu kwalokho, bawutshalomali impilo yakho yonke.

I-box jump ingenye yezivivinyo ezaziwa kakhulu ku-CrossFit nokuqeqeshwa okusebenzayo. Yazi izinzuzo zayo kanye nemisipha esetshenziswayo.

Ucwaningo lwaseBrithani luthi iziguli ezinesifo sikashukela sohlobo 2 zingathuthukisa isimo sazo uma zenza i-Crossfit njalo. Ukulawula amazinga kashukela egazini ngezemidlalo kuyindlela enhle yokuthuthukisa isifo sikashukela.

I-CrossFit iyisiyalo esichumayo. Kukhona abasubathi abaningi ngokwengeziwe abanquma ukwenza lo msebenzi, kodwa bathola ukuthi izandla zabo zihlushwa ukulimala noma ama-calluses. Sikunikeza amathiphu okunakekela izandla zakho lapho uziqeqesha.

I-AMRAP ingenye indlela ngaphakathi kwe-HIIT. Siyakutshela ukuthi iquketheni, izinzuzo zayo kanye nesibonelo sokuqeqeshwa kokuqina.

Ukusetshenziswa kwezintambo noma izintambo zempi ekuqeqeshweni kwethu kuzosenza sithuthukise ukumelana kwethu futhi sishise ama-calories. Thola izinzuzo zayo.

Ukusebenzisa Imaski Yokuqeqesha noma imaski yokuqeqesha kungakulethela izinzuzo eziningi. Siyakutshela ngemvelaphi yayo nokuthi kunjani ukuziqeqesha ngayo.

Ukuqeqeshwa ngama-kettlebell noma ama-kettlebell kungaba yinzuzo kakhulu kunokusebenzisa ama-dumbbell akudala. Siyakutshela umsuka wayo kanye nezinzuzo zayo.

Ukwenza i-HIIT kuyindlela enhle yokushisa ama-calories ngokushesha. Sikubonisa izinketho ezingcono kakhulu zokuzijwayeza.

I-CrossFit Kids ishintsha ukuqeqeshwa nezingane. Ingabe ingane ingakwazi ukuzilolonga lo mdlalo? Iziphi izinzuzo enazo?

I-Crossfit ibe nombangi omusha: ukuqeqeshwa okusebenzayo. Sichaza umehluko nokuthi ngayinye ihloselwe ini.

I-Crossfit izenzele yona njengemodi yokuqeqesha elandelwa kakhulu namuhla. Sifuna ukuhlanganisa isisindo kanye nomthwalo we-aerobic, sichaza ukuthi kuyini.