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Crossfit aiki ne, tsarin horo mai ƙarfi sosai. Ya dogara ne da motsa jiki daga daga nauyi, wasan motsa jiki na motsa jiki, wasan motsa jiki, daga kettlebell, da sauransu Wasan yara ne kuma anyi rijista dashi ne a shekara ta 2000 daga Greg Glassman da Lauren Jena.
Menene Crossfit don
Babban burin Crossfit shine ilimantar da fitaccen ɗan wasan da zai iya yin tafiyar kilomita kaɗan, sannan yayi tafiya akan hannayen sa, ɗaga nauyi da ninkaya a cikin kayan. Saboda haka taken wasanni "Kasancewa, ba da alama ba."
Horon yana da mahimmanci. Yana buƙatar shiri mai yawa da horarwa na tsarin muscular, na numfashi da na jijiyoyin jini.
Crossfit yana tasowa:
- tsarin numfashi, yana ba ka damar ƙara ƙarar iskar shaƙa da aka shaƙa da iskar gas.
- tsarin na zuciya da jijiyoyin jini don inganta gudan jini da samun iskar oxygen ga gabobi.
Irin wannan horon yana da kyau ga mutanen da suke son rasa nauyi da sauri. Loadaukar nauyi haɗe tare da ƙarfin horo yana taimakawa cikin sauri cire ƙarancin mai mai ƙarancin ƙarfi da kuma ƙarfafa tsokoki.
Ayyuka na asali a cikin Crossfit
Za a iya ɗaukar darasi guda biyu daidai da alamar gicciye: burpees da thrusters.
Dakunan ajiya Haɗuwa ne da motsa jiki guda biyu: tsugunnin gaba da matsewar ƙarar barbell. Akwai bambance-bambancen motsa jiki da yawa: ana iya yin sa da ƙwanƙwasa, ma'auni 1 ko 2, tare da dumbbells, hannu 1 ko 2.
Burpy… Don sanya shi cikin sauki, yaren soja, wannan atisayen “ya matse”. A cikin Crossfit, sun kuma ƙara tsalle tare da tafin hannaye a kan kai kuma sun girmama fasahar. Yana da matukar tasiri hada burpees tare da kowane irin atisaye: ja-gora, tsallen kwalin, atisayen barbell da sauran su.
Abubuwan da ke cikin motsa jiki biyu kawai sun riga sunyi magana game da yadda wadatar Crossfit take a matsayin tsarin dacewa.
Wannan shine dalilin da ya sa ake amfani da irin wannan horon a hukumance don horarwa ta zahiri ta sojojin soja, masu ceto, masu kashe gobara da kuma ma'aikata na runduna ta musamman.
Kamfanin Crossfit
Crossfit ba wasa ba ne kawai na hukuma, ƙungiya ce gabaɗaya. Kuma a cikin Rasha a yau yana da daraja don samun takardar shaidar hukuma na kamfanin Crossfit, wanda ke ba ku damar kiran kanku ƙwararren mai horarwa.
Gyms kuma ba sa tsayawa, suna kulla yarjejeniyoyi tare da kamfanin, suna ba da takaddun shaida da karɓar takaddun shaida don haƙƙin hukuma na sanya matsayin Crossfit. Wannan ba sauƙin yin hakan bane. Kamar kowane kamfani, Crossfit yana da wahala game da horo, bincika masu horar da shi, da kimanta wuraren motsa jiki.
Sabili da haka, idan garinku yana da masu horarwa da motsa jiki tare da takaddun shaida na Crossfit, kuna da sa'a sosai.
Kamar kowane wasa, Crossfit yana da fa'ida da fa'ida.
Fursunoni na Crossfit
Babban rashin dacewar CrossFit sune:
- Matsalar neman horo, ƙwararrun masu horarwa. Horarwa ba ta da arha, musamman ga masu ba da horo a larduna.
- Rashin gyms da aka tanada don Crossfit a yawancin Rasha. Kuma ba ma magana ne game da takaddun shaida da sanya matsayin aiki ba. Ba kowane gidan motsa jiki yake shirye don zuwa ƙarin tsada don wannan ba.
- Raunin haɗari na wasanni. Rashin ƙwarewar dabarun aiki tare da ma'aunin nauyi na iya yin muguwar raha. Wannan shine dalilin da ya sa zaɓin mai horarwa dole ne ya zama mai kulawa, kuma kula da kai da ji na mutum dole ne ya zama gaskiya.
- Babban kaya a kan tsarin zuciya da jijiyoyin jini yana ba da shawarar cewa yana da kyau a je likita kafin fara motsa jiki. Kuma idan likitoci sunyi shakku game da lamarinku, tabbatar da faɗakar da mai ba da horo, ko tunani game da tsawon lokacin da Crossfit ya zama dole a gare ku.
Abubuwan amfani na Crossfit
Babban fa'idodi na CrossFit sune:
- Ajiye lokaci Sabanin dogon motsa jiki, Crossfit na iya tsayawa ko'ina daga mintina 15 zuwa mintina 60.
- Rage nauyi mai nauyi.
- Veloaddamar da tsarin numfashi da na zuciya da jijiyoyin jini. Wannan yana hana ci gaban cututtuka kamar ciwon zuciya, bugun jini, rage ciwon sukari da yaƙi da masifar zamaninmu - rashin motsa jiki.
- Strengthara ƙarfin jiki
- Babban darasi da shirye-shirye.
Crossfit shine mafi yawan wasa da wasa. Akwai wani abu da za a yi ƙoƙari don shi. Za a sami wani ko da yaushe ya fi ku ƙarfi ko ya fi jurewa. A wata hanya, wannan shine mafi ƙarancin horo na motsa jiki. Yawancin darasi da haɗuwarsu zasu ba ku damar ƙirƙirar haɗin kanku na motsa jiki. Kuma kawai yana inganta koyaushe.