Pa masewera atsopano a crossfit crossfit sizolondola zowonjezereka. Zoonadi, pali malo odzipereka kuti aziimba ndi kuimba nyimbo yeniyeni komanso yeniyeni ya maphunziro a crossfit , pali magwero omwe amatsutsa zochitika za masewera onse, kutsindika kuopsa kwa zochitika za mtundu umenewu. Koma, aliyense amene mumakhulupirira ndi mtima wonse, pakadali pano, palibe kafukufuku wodalirika wa zachipatala phindu ndi kuipa kochita phyto, ndipo kotero, popanda kuganiza, kungoganiza chabe zachilendo ichi.
Ubwino
Chofunika kwambiri cha crossfit ndi chodziwikiratu - si masewera ochita masewera olimbitsa thupi, koma katundu wamba kwa anthu wamba omwe akufuna kukhala ofanana. Mwachidule, mtanda uli wonse, chifukwa ulibe chiphunzitso chopindulitsa cha mtundu uliwonse wa minofu. Opanga thupi ali ndi luso - amapanga minofu, mpikisano wothamanga - kupirira, ndi othandizira pamtunda umodzi kumaphatikiza ntchito pa thupi lonse. Izi - magulu awiri ndi kulemera kwawo, ndi kuphunzitsidwa ndi zipangizo zina: zolemera, zopopera, zikondamoyo, mabala.
Zochita za Crossfit zidzakondweretsa mafani a osiyanasiyana - apa simudzakakamizika kusambira makilomita anu tsiku lililonse. Tsiku lililonse ndi maphunziro atsopano, osiyana kwambiri ndi dzulo.
Popeza crossfit ikutsutsana ndi masewera a zamalonda, palinsobe chosowa cha steroid, chifukwa palibe amene akukutsogolerani kuti mupindule.
Zowononga
Mu crossfit pali zizindikiro zambiri za ngozi (zimapezeka nthawi zambiri). Choyamba, ndi katundu wambiri wopanda kupuma, ngakhale kudya chakudya chamadzulo 3-4 maola apitawo, pali ngozi yoti chakudya chanu chamasana chidzatha. Chowopsa kwambiri ndi kupweteka kwa mtima - rhabdomyolysis. Mitsempha yathyoka imalowa m'magazi ndipo imayambitsa impso. Koma ichi si chinthu choipitsitsa. Choipitsitsa kwambiri, m'kalasi, "kutentha" kwagunda ndi 200 kugunda pamphindi. Kupyolera mwa izi, crossfit kwa amayi imalengezedwa, chifukwa ndi katundu wotere, kulemera kwakukulu kumagwiritsidwa ntchito pa magulu angapo. Komabe, ngozi ndi yakuti myocarimoni ilibe nthawi yopumula ndi kubwezeretsa, kuwona kusowa kosatha kwa magazi. Pali hypertrophy ya myocarimasi, ndiko kuti, pamagetsi oposa 180 / min mumapha moyo wanu, kuwupha popanda magazi okwanira!
Chifukwa chake tingathe kuona kuti kuyenda pamtunda si ntchito yotetezeka, makamaka ngati ikuchitidwa popanda kuyang'aniridwa ndi akatswiri. Panthawi yophunzitsidwa, kuthamanga kwa mtima kumakhala kovomerezeka! Ngati mlingo wa kutaya mtima ukupitirira, lekani zokambirana mwamsanga.
Zochita
Kenaka, pofuna kutanthauzira, timapereka zochitika zomwe timaphunzira pa mtanda.
- Masewera - maulendo 10. Manja amatambasula patsogolo, matako - kumbuyo, ndi thunthu - patsogolo.
- Magulu oyang'anizana ndi khosi - maulendo 10. Timanyamula khosi, timagwirana manja athu m'mbali, pamutu pa chifuwa. Popanda kusintha malo, timachita masewera.
- Zisoti ndi khosi pamwamba pa mitu yawo - maulendo 10. Choyamba, muyenera kuphunzira kusunga manja anu moyenera popanda khosi: manja amakoka mmwamba, kusudzulana pang'ono kumbali, kumbuyo kwanu kuli kolunjika, makomo anu akuyembekezera. Tsopano ife timatenga bar ndi kulikwezera ilo. Pachikhalidwe ichi, timachita masewera.
- Timagwedeza mapewa - nthawi 10. Timagwira manja akugunda pachifuwa. Mabotolo amabwezeretsedwa, mabala akuyembekezera. Timakweza khosi, manja amawongoka, pamene tikukwera, timatambasula makosi athu.
- Timagwedeza mapewa ndi kuphuka pamilendo - nthawi 10. Kugwira manja ndi khosi, monga momwe anachitira kale. Pamene manja ali pachifuwa, chitani khungu kochepa, kenako gwirani manja ndi khosi pamwamba pa mutu.
- Kukweza fretboard ndi kudumphira kunja - maulendo 10. Chiyambi choyamba ndi chimodzimodzi ndi zochitika zam'mbuyomu. Pamene manja ali pa chifuwa cha chifuwa, timapanga khungu kochepa, ndipo tikawombera sitimangokweza pamwambapo, koma timalumphiranso m'kati mwake. Ndiye ife tibwerera ku malo oyamba ndi kupitilira.
- Kuuka "kupha" - nthawi 10. Mafupa pambali pa mapewa, pakhosi, m'manja. Timawombera pansi, tikugwera pansi kumbuyo, tatsitsa manja ndi khosi pansi. Kukwezera ndi kubwezeretsa manja ndi khosi mpaka kumapeto kwa m'chiuno.
- Zolemetsa zotsatsa - nthawi 10. Timagwedezeka, tikugwedeza kumbuyo, manja kulemera kwake pansi. Kuwongolera miyendo yake, podula, timakweza chikopacho.