Zvinotaridzika kuti zvinhu zvose zvatove zvakagadzirwa uye hakuna nzvimbo yemitambo itsva ichangobva kuvhurwa. Ita zvigutsikana nezvakadaro, nokuti hazvisi zvishoma. An, kwete! Icho chiripo nzvimbo yekugadzirwa mune zvemitambo, uye kana iwe usingagutsikane nemazana emhando dzemhando dzekuita zvepanyama munyika, iyo yakangobva kuumbwa crossfit ndeyako. Nhasi tichakutaurira kuti ndevei shiri-iyo inofambisa, neyezvadyiwa uye zvinopa. Saka, pamusoro pekudzidzisa crossfit kune Vakatanga.
Chii chinonzi crossfit?
Crossfit i-high-intensity workout, yakafanana ne cardio training, asiwo inosanganisira maitiro nemaoko ako uyezve kuwedzera. Zvimwe chete, une nguva, somuenzaniso, 2 maminitsi. Kwekanguva iyi nguva unoda katatu kunomirirwa, nguva 15 kuti uende kunze, nguva 20 kuti ugare pasi, makumi maviri uye makumi maviri kuti utumire ku dais. Uyu ndiwo denderedzwa imwe. Denderedzwa yakadaro inofanira kudzokororwa 4-5 nguva mumaminitsi maviri.
Izvi zvinosanganisira kuti crossfit complexes inoshandiswa zvakanyanya aerobic workouts, panguva iyo mafuta anopiswa, uyewo kunzvimbo yakanakisisa ye "chigaro chinotinhira," nokuti kunyange mumba mako muchinjikwa iwe uchawana maitiro ne dumbbells , horizontal bars, nezviremba.
Chii chinorehwa?
Unogona kushamisika kuti nei izvi maminitsi maviri, nei iwe usingakwanisi kungoita 5 seti-sit-ups, kukoka-ups, kusvetuka, kusvitsa-ups, nezvimwe zvakadaro. Pane zvikonzero zvakawanda. Chokutanga, mumutambo unoenderana nekuenzanisira kwekudzidzira, mazita ayo anobvumira kuwana chigumisiro nekukurumidza. Chechipiri, rimwe nerimwe rinogadzira zvinyorwa zuva rega rega. Fungidzira kuti iwe unongoita zvose zvataurwa pamusoro apa nenzira 5. Moyo unokwira kubva muchipfuva, kufema kwave kwatoenda, wakazvidemba, wakamira uye unopfuurira mushure mokuzorora kwenguva pfupi.
Mufambidzani, mumwe mudzidzi anoisa uye anorova zvinyorwa zvake: zuro iwe wakakwanisa kuita 4 mapepa mumaminitsi maviri, nhasi i4,5, uye mangwana iwe unotarisa, uye 5 ichabuda. Nokuda kwechifaro ichi, iwe unorega kufema nekufema kwekukurumidza, usazvinzwira tsitsi, uye pakupedzisira, upisa mafuta nokukurumidza. Zvinonyatsozivikanwa kuti iyo yakakosha kuwanda kwemwoyo, saka mafuta akawanda matiri anopisa.
Basa rechikoro
Iye zvino zvave zvichinyatsojekesa kuti chii chinokonzera, tinogona kutaurirana pamusoro pekuita cross-phyto kumba. Chimwe chezvakanaka zvemutambo uyu ndechokuti hapana chikonzero chekutenga matikiti emwaka kuenda kuimba yekudzidzira, mumwe munhu anotanga anogona nyore nyore kudzidza pamba kana pazariro pamberi peimba. Asi nokuda kweizvi iwe haugoni kuita kunze kwemamwe midziyo.
Kuti uite maitiro pamuchinjikwa, pakutanga kwezvose, unoda bhari. Kana chido chokutarisana nacho chisati chapera, kutsvaga kunotevera kunofanira kuva "bhegi rejecha" - bhokisi rejecha. Izvi ndezvekudzidzisa uremu sechisimba. Zvakanaka, hazvirevi zvichange zvakarara mukona yezvimwe zvembiru.
Batsirwa
Kune chidzidzo chimwe chete, anenge 1000 makoriori anopiswa pamusasa! Ndezvipi zvidzidzo zvekudzidzisa zvingaita kuti iwe uwedzere kuedza? Munguva pfupi, iwe pachako haungazvioni, mafuta anonyunguduka mumaziso ako, uye mishonga ichawana rubatsiro rwesimbi.
Pane imwe purogiramu, crossfit kumba, zvachose mapoka emasumbu anobatanidzwa, uye iwe unogona kupinda muchikwata chero ipi zvayo.
Crossfit inokura kushanda, kurongororwa, kutsungirira uye kunobatsira kuti muviri uwane muviri wose. Kudzidzira kwemazuva ose kunotora maminitsi makumi maviri, chiedza chechipiri chiri 12. Uye munguva ino iwe uchapedza kanopfuura gumi nemaviri kudzidzira. Kana zvinetso zviri pamuchinjikwa zvichiita seusingaiti nesimba, tsvaga nzira dzakagadziriswa, kunyanya kukosha - usarasa kurasikirwa uye usabvumira kuputsa pakati pekusvika. Zvose zvakasara (masimba, simba uye kutsungirira ) zvichauya zvisingawaniki nekudzidziswa.