I-CrossFit kanye nokuqeqeshwa okusebenzayo kuvame ukuhambisana ezindaweni eziningi zokuzivocavoca nezemidlalo, kodwa kuyindlela enomehluko ophawulekayo. Uma uthi nhlá, bobabili babelana ngombono wokuqeqesha ukunyakaza kwemvelo nokwembulunga yonke, ukusebenza kwamaqembu emisipha ahlukahlukene. Kodwa-ke, ifilosofi yabo, izinga lokufunwa kanye nemigomo yabo yokugcina kuphawula ukuhlukana okucacile.
Kulesi sihloko, sizokutshela umehluko omkhulu phakathi kwe-CrossFit, ukuqeqeshwa okusebenzayo, neminye imidlalo, ukuze ukwazi ukusula noma yikuphi ukungabaza okungenzeka ube nakho.
I-CrossFit vs. Ukuqeqeshwa Okusebenzayo: Ukufana Okubalulekile kanye Nomehluko
Ukuqeqeshwa okusebenzayo kwazalelwa izinjongo zokuvuselela kwamasosha ngemva kweMpi Yezwe Yokuqala. Indlela yayo igxile ekuthuthukiseni amaphethini okunyakaza nokuqinisa umzimba wonke, ukuguqula izivivinyo ezingadluliselwa emisebenzini yansuku zonke noma ezemidlalo. Indlela ifanele wonke umuntu, kusukela kwabaqalayo kuya kubasubathi abathuthukile, futhi igcizelela ngokukhethekile ukwehlisa ingozi yokulimala, ukuthuthukisa ukuma, nokukhuthaza ukuhamba nokululama ngokomzimba ngemva kwezikhathi zokungasebenzi.
Endabeni ye-CrossFit, lokhu kuziphatha kwakhiwe ngombono wokuba wukuzilolonga okulawulwayo nokuhlelekile, ukuqina okuphezulu kanye nezici ezithile zokuncintisana. Isebenzisa imikhakha eyahlukene, okuhlanganisa ukuphakamisa izinsimbi, ukuvocavoca umzimba, nokuqeqeshwa kokusebenza kahle, kodwa ibeka ukuqina enhliziyweni yesistimu, ifuna ukuthuthukiswa okuqhubekayo nokusebenza okuphezulu. Nakuba ingaka, iqondiswe kakhulu kubantu asebevele banesisekelo esiqinile somzimba, futhi idinga ukuqeqeshwa okuqinile kobuchwepheshe ukuze kugwenywe izingozi ezingadingekile.
Umehluko obaluleke kakhulu ufinyezwa ngale ndlela elandelayo:
- I-CrossFit idinga indlela eqondile kanye nezinga eliphezulu lomzimba eliphakathi nendawo, kuyilapho ukuqeqeshwa okusebenzayo kuzivumelanisa nanoma yiliphi izinga futhi akukhawuli kakhulu.
- Ukuqeqeshwa okusebenzayo kuvumelana nezimo ngokuqina kanye nokusetshenziswa kwezisindo, okwandisa ubunzima njengoba uthuthuka, ngaphandle kwengcindezi yokuncintisana.
- Imigomo ye-CrossFit ixhumene kakhulu nokuthuthukiswa kanye namarekhodi omuntu siqu., kuyilapho okusebenzayo kubeka phambili inhlalakahle jikelele, ukuvimbela ukulimala nokudluliselwa ekuphileni kwansuku zonke.
- Ingxenye yezenhlalakahle neqembu inamandla kokubili, kodwa ku-CrossFit ukuncintisana kuphila kakhulu., ekhuthaza abaningi kodwa okungenzeka ifune amanye amaphrofayili.
I-CrossFit ifuna kakhulu futhi inokuncintisana, kuyilapho ukuqeqeshwa okusebenzayo kusebenziseka kalula futhi kuphephile kuzo zonke izethameli, okuhlanganisa nalabo ababuya ekulimaleni noma labo asebehlale isikhathi eside.
I-CrossFit, ijimu yendabuko, ukugijima, nokubhukuda: yini eyenza kuhluke?
Abantu abaningi bayangabaza phakathi kokuqala i-CrossFit, ukujoyina ijimu yabo evamile, noma ukugijima noma ukubhukuda. Lezi zindlela ezine ziphishekela imigomo efanayo: ukuthuthukisa isimo somzimba, ukuba nempilo enhle, nokuzizwa ungcono. Noma kunjalo, Ngayinye ihlinzeka ngezisusa ezihlukene futhi igxile ezicini ezihlukahlukene zokuqeqeshwa nokuphila kahle.
Ijimu evamile ikuvumela ukuthi usebenzise imisipha yakho ngendlela ethile futhi ehlukene., ekahle uma ufuna i-hypertrophy noma unesithakazelo ekuqiniseni izindawo ezithile zomzimba. Izinqubo zabo, ngokuvamile ezibikezelwa kakhudlwana, zigxila kukho kokubili amandla nokukhuthazela, futhi umkhathi uvame ukuba nomuntu ngamunye. Imishini ikusiza ukuthi wenze umnyakazo onezidingo zobuchwepheshe obuncane, kodwa ingaba yimbi ngandlela-thile futhi idinga isiyalo ukuze ugweme ukuwela esimisweni.
Ukugijima kugqame ngokuba lula nokufinyeleleka kwakho. Ilungele ukuthuthukisa ukuqina kwenhliziyo nemithambo yegazi kanye nama-calories ashisayo, kodwa ngokuhamba kwesikhathi, ingaba nomthelela kumalunga futhi ijwayele ukugxila kuphela emzimbeni ophansi. Ilungele labo abajabulela ukuba bodwa ngaphandle kanye nokuzivocavoca, kodwa kukhawulelwe uma inhloso imayelana nokukhula ngokomzimba.
Ukubhukuda, okubhekwa njengenye yemidlalo ephelele kakhulu, ihlanganisa amandla, ukukhuthazela, ukuguquguquka kanye nomsebenzi wokuxhumanisa, ngaphandle komthelela ohlangene. Inzuzo yayo enkulu ukuthi kuwumsebenzi onobungozi obuncane obufanele yonke iminyaka, nakuba ukwenza kahle le nqubo kuthatha isikhathi.
Futhi kuthiwani nge-CrossFit uma kuqhathaniswa nalezi ezinye izindlela? Ukusebenza kwakhe kuhlanganisa izici zenhliziyo, amandla, nokukhuthazela kanye nezinqubo ezishintshashintshayo, eziguquguqukayo. Inikeza ukuguquguquka, ukuzijabulisa, nokuhlukahluka, ukuhlanganisa ukuqeqeshwa kwesisindo, ukunyakaza kwe-gymnastic, namasekhethi ajulile. Umkhathi ngokuvamile usekelwe eqenjini, nokuxhumana okuningi komphakathi kanye nogqozi olwengeziwe, kodwa ukungena emdlalweni kudinga ukugadwa okwengeziwe nezindlela zokugwema ukulimala, ikakhulukazi ekuqaleni.
Bonke bayahlangana, kodwa akekho kubo ohlanganisa yonke imikhakha ngokwabo. Isihluthulelo siwukukhetha ngokusekelwe emgomweni wakho oyinhloko-ukuzuza imisipha, ukulahlekelwa isisindo, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukuzijabulisa, noma ukuncintisana-futhi, ezimweni eziningi, ukuhlanganisa ngobuhlakani iziyalo eziningana ukuze uzuze imiphumela elinganiselayo.
Izinzuzo kanye nezingozi zesiyalo ngasinye
Inketho ngayinye inezinzuzo zayo kanye nezinkinga ezingase zibe khona, futhi ukuziqonda ngokuningiliziwe kuzokuvumela ukuba wenze isinqumo esinengqondo esihambisana nezidingo zakho.
Izinzuzo eziyinhloko zokuqeqeshwa kokusebenza:
- Ifanele yonke iminyaka nezimo zomzimba.
- Isebenza imisipha yomhlaba wonke, kuthuthukisa ukuma nokuhamba.
- Inciphisa ingozi yokulimala futhi ilungele ukuphinda ihlanganiswe ngemuva kwekhefu noma ukulimala.
- Inikeza amandla, ibhalansi kanye nokushesha, izihluthulelo zokuphila kwansuku zonke.
- Ikhuthaza ukushiswa kwamafutha futhi ithuthukise isimo somzimba jikelele.
Izinzuzo ze-CrossFit:
- Ithuthukisa amandla emisipha nokukhuthazela ngokugcwele nangesikhathi esifushane.
- Ithuthukisa ukuqina kwenhliziyo nemithambo yegazi futhi isiza ukushisa ama-calories amaningi.
- Ithuthukisa impilo ye-cardiometabolic, ngokocwaningo lwakamuva.
- Ikhuphula ukuncintisana kanye nogqozi lweqembu.
- Ihlukahlukene futhi iyajabulisa, igwema ukufana.
Izingozi kanye nokubi kwe-CrossFit:
- Ingozi eyengeziwe yokulimala uma ingenziwanga ngokugadwa nangesu elihle.
- Ayilungele abasaqalayo abangenalwazi lwangaphambilini ekuqeqesheni ngokomzimba.
- Intengo nokutholakala kweshejuli kungase kube nomkhawulo..
Izinzuzo zokuya ejimini yendabuko:
- Ikuvumela ukuthi usebenze amaqembu athile emisipha futhi uqaphe inqubekelaphambili ngokucophelela.
- Ilungele abaqalayo ngenxa yokusebenziseka kalula kwemishini nezinqubo.
- Ngokuvamile banezintengo ezingabizi kakhulu kunezikhungo ze-CrossFit ezikhethekile..
Ububi bejimu evamile:
- Ukuxhumana okuncane komphakathi kanye nemvelo yomuntu ngamunye.
- Ingozi yokuwela ku-monotony noma ukuntula ugqozi uma izinqubo zingashintshwa.
Izinzuzo zokugijima:
- Ithuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi futhi kulula kakhulu ukuzijayeza..
- Kuyafinyeleleka futhi ukonga.
- Inikeza impilo yengqondo kanye nomuzwa wenhlalakahle.
Ukungalungi kokugijima:
- Umthelela ohlangene, ikakhulukazi emadolweni nasezinqulwini.
- Ukungalingani kwemisipha uma kungahambisani namandla.
Izinzuzo zokubhukuda:
- I-Globality: isebenza ngamandla, ukukhuthazela, ukuguquguquka kanye nokuxhumana.
- Awukho umthelela ohlanganyelwe, ofanele yonke iminyaka.
- Inconyelwe abantu abalimele noma abakhuluphele.
Ububi bokubhukuda:
- Idinga ukufinyelela echibini kanye nesikhathi ukuze ujwayelane nendlela.
Izibonelo zokuqeqeshwa okuhlangene kanye nezinqubo ezixubile
Kuthiwani uma uhlanganisa okuhamba phambili kwendlela ngayinye? Kunezinqubo ezihlanganisa i-CrossFit nokubhukuda, ukuqeqeshwa okusebenzayo nokugijima, noma ukuqeqeshwa kwamandla ejimini nokuqina kwezemidlalo, okukuvumela ukuthi uthole izinzuzo zokuqeqeshwa okuphambene futhi ugweme ububi besistimu ngayinye ngokuhlukana.
Isibonelo, ngaphakathi kwe-CrossFit ngokwayo, kuya ngokuya kuvame ukuthola "Ama-WOD" (Ukujima Kosuku) ahlanganisa ukubhukuda noma ukugijima.. Emqhudelwaneni wangempela we-CrossFit, indlela yokubhukuda ingaba yisinqumo ngemiphumela, ibonise ukubaluleka kokwazi amakhono ahlukene. Lokhu futhi kuhumushela ekusebenzeni kwansuku zonke, lapho ungashintsha khona amasethi okuzivocavoca komzimba (ukusunduza, ukushwibeka, ukuhlala phansi) ngokubhukuda noma ukugijima izikhathi.
Ezinye iziphakamiso zeseshini exubile:
- Inhlanganisela yamamitha ayi-100 okubhukuda, ama-push-ups angu-10, ama-squats angu-10, kanye nama-sit-ups angu-10, okuphindaphindiwe emizuliswaneni embalwa enesikhathi.
- Amaseshini e-“AMRAP” (imizuliswano eminingi ngangokunokwenzeka ngesikhathi esilinganiselwe) ukushintshana kokubhukuda nezivivinyo ezisebenzayo ngaphandle kwamanzi.
- Ukuqeqeshwa okusebenzayo ukuqinisa umgogodla nokuhamba, okulandelwa ukugijima okulula ukubuyisela nokukhuthaza ukujikeleza.
Izici zomphakathi, ugqozi kanye nokubambelela
Ngaphandle kwesici somzimba, ingxenye yezenhlalo iwukhiye wokugcina ukungaguquguquki kunoma yisiphi isiyalo. I-CrossFit nokuqeqeshwa okusebenzayo kwaziwa ngomkhathi wabo weqembu kanye nomuzwa womphakathi, okhuthaza ugqozi nokuzibophezela. Ukuncintisana okunempilo kuvame ukugqugquzela amalungu ukuthi anikele ngokusemandleni awo, asungule uguquko oluhlukile lokuzithuthukisa kanye nobungane.
Ijimu, nakuba ingumuntu ngamunye, nayo iyashintsha ngamakilasi aqondisiwe nezinhlelo zeqembu., ukuthuthukisa ukuxhumana nabantu. Ukugijima nokubhukuda, ngakolunye uhlangothi, kungaba imisebenzi yomuntu siqu, kodwa futhi ungajoyina amaqembu agijimayo noma amaqembu okubhukuda ukuze wabelane ngesipiliyoni futhi ugcine ugqozi lwakho luphezulu.
Okubalulekile wukukhetha indlela okulula ukuyigcina ngokuhamba kwesikhathi., futhi lokho kukuhlinzeka ngenhlalakahle nokwaneliseka komuntu siqu. Ukujwayelekile nokuzijabulisa kubaluleke kakhulu njengokuqeqeshwa ngokwako.
