Amathiphu Nokuqeqeshwa Okuphambene Nokuqeqeshwa

Isiqephu Sokuthi Ukuqeqesha Okuphambene Nakho

Ukuqeqeshwa esiphambanweni yisikhathi esitholwa ngokuzungeze okuningi endaweni yokuzivocavoca. Leli gama wonke umuntu obonakala elalijwayele, kodwa incazelo yakhe eqondile izwa sengathi ayilutho, ikakhulukazi ku-uninitiated. Isibonelo, ungase uzwe umuntu onzima kanzima ethi, "Ngiyaxolisa, angikuphakamisi namhlanje. Ngiyaqeqesha ngokuhamba phambili," ngenkathi uzwa umgijimi ozinikele ethi, "Usuku lwami lokuqeqeshwa esiphambanweni namuhla , ngakho ngizophakamisa izinsimbi. "

Uke wakuthola lokho? Ukuzivocavoca komuntu oyedwa ukuqeqeshwa komunye umuntu. Ngakho-ke kufanele wazi kanjani ukuthi ukuqeqeshwa kwakho kokuqeqeshwa esiphambene kufanele kube? Ngenhlanhla, akuyona njengokudideka njengoba kubonakala.

Kuyini Ukuqeqeshwa Kwasemzimbeni?

Ukuqeqesha isiphambano noma yikuphi ukuvivinya umzimba okuqeda isimiso sakho esivamile, kusiza ngisho nokuphuma ukungalingani kwamandla omzimba noma ubuthakathaka. Ekugcineni kuthuthukisa izinga lakho lokuzivocavoca ngenkathi unciphisa amathuba okulimala.

• Ukukhetha nokwenza Ukuqeqeshwa Kwe-Cross-Training

• Konke Owake Wafuna Ukukwazi Nge-CrossFit

Zonke izinto ezinhle, akunjalo? Kodwa lokho akuphenduli umbuzo mayelana nokuthi ukuqeqeshwa kokuqeqesha okuhamba phambili kukulungile yini kuwe . Ukuze uphendule lo mbuzo, udinga ukwazi okwengeziwe mayelana nezinhlaka ezinhlanu zempilo ezihlobene nokufaneleka:

• Ukukhuthazela kwenhliziyo: Ikhono lenhliziyo yakho namaphaphu ukuhambisana nezidingo zakho zemisipha yegazi nephethiloli okwenziwe umoya okwenziwa kuwo wonke umsebenzi.
• Ukukhuthazela kwemizimba: Kuze kube nini imisipha yakho yokusebenza ikwazi ukwenza umsebenzi othize njalo.
• Amandla emisipha: Kungakanani amandla umzimba ongawenza ngokumelene nokuphikiswa (kungakanani ongakuphakamisa ngokukodwa).
• Ukuzivumelanisa: Ukulinganisela kokuhamba kwakho okuzungeza noma yikuphi okuhlangene okunikeziwe.

• Ukwakheka komzimba: Isibalo samanoni amaningi kuya kwesisindo samafutha (imisipha, amathambo, amanzi, nezinye izicubu) njengoba kuhlobene nempilo ephelele.

Ezweni eliphelele, isimiso sakho sokusebenza njalo sizobhekisisa ngayinye yalezi zingxenye ezinhlanu zokufaneleka ngokomzimba. Kodwa ngoba abantu bavame ukudonsa emisebenzini ethize noma indlela yokuqeqesha, kuvamile ukuqeqeshwa ukuba abe nokungalingani futhi okuyingxenye eyodwa noma ezimbili zokuqina ukukhulula kakhulu kwabanye. Futhi ngenkathi ungase ucabange ukuthi lokhu akuyona inkinga enkulu, ngokuqinisekile akulungile.

Cabanga ngakho ngale ndlela. Izingxenye ezinhlanu zokuqina zifana iminwe emihlanu esandleni sakho. Umunwe ngamunye ubalulekile ekusebenzeni jikelele kwesandla sakho, njengoba nje ingxenye ngayinye yokuqina imqoka empilweni yakho yonke. Ngenkathi ungase ucabange ngomunwe munye njengento ewusizo kunomunye, mhlawumbe awufuni ukuyeka noma yimuphi wabo. Ngokufanayo, uma ucabangela impilo yakho yonke, kubalulekile ukubeka kuqala izinto eziyisihlanu zokuqina.

Ukuqeqeshwa esiphambanweni kuyindlela yokugcina zonke izici ezinhlanu zokuqina, noma zonke iminwe emihlanu.

Isibonelo, uma u-yogi onzima-okuyisisekelo esihle sokuguquguquka nokukhuthazela komzimba, khona-ke isimiso sakho sokuqeqeshwa esiphambanweni singase sibe nokusebenza okwengeziwe kokuqeqeshwa kwe-cardio noma amandla okuthuthukisa ukukhuthazela komzimba wakho kanye nemisipha yamandla .

Ngokufanayo, uma ungumlindi okhuthele, onamandla amakhulu emisipha nokubunjwa komzimba, ungaqeqesha ngemisebenzi ethuthukisa ukuguquguquka kwakho nokukhuthazela kwenhliziyo. Ngale ndlela, ukuqeqesha okuphambene nomzimba akuyona umsebenzi oqondile nge-se; kuyindlela yokwenza okuhloswe ngayo yokuqeqesha eyenzelwe ukukhulisa impilo yakho nempilo yakho.

Izinto Eziningi Eziyisikhombisa Okwazi Ngayo Ngokuqeqesha

Ukucabangela, ukuqeqeshwa okuphambene nakho kuhle kakhulu, kepha yilokhu okudingeka ukwazi ngezinzuzo zayo nokuthi ungeza kanjani ukusebenza okusebenzayo ohlelweni lwakho lokuqeqesha.

1. Akulona Uhlobo Olulodwa Oluvumelana Nonke

Ngenxa yokuthi ukuqeqeshwa kwakho okujwayelekile kungase kuhluke kumngane wakho omkhulu (uthanda isigaba semikhakha ngenkathi umngane wakho omkhulu ethanda ukugebha), ukuqeqeshwa okungcono kakhulu kokuqeqeshwa okuphambene nawe cishe ngeke kufane nobomngani wakho.

Uma uhlela isimiso sakho sokuqeqesha, kudingeka ucabange ngokwethembeka ukuthi ubuphi ubuthakathaka bakho nokuthi ungakhetha kanjani ukuzivocavoca okuhamba phambili okusiza ukulingana nabo.

2. Kungasiza Ukuvimbela Ukukhokha

Ukwenza usuku olufanayo lokuzikhandla ngaphakathi nangosuku, isikhangiso se-ad, kuyindlela eqinisekile yokuzikhandla ngaphandle kwezemidlalo. Ngaphandle kokusho, awunamathuba okuqhubeka uzingezela kanzima ngesikhathi sokusebenza uma umzimba wakho uhamba nge-autopilot. Ukuqeqeshwa esiphambanweni kuyindlela enhle yokudiliza ukuqeqeshwa kwakho okujwayelekile futhi ufake "oomph" emuva esimisweni sakho sokuqeqesha. Ngeke neze ube nesithukuthezi uma ulokhu ungeza ukusebenza okusha nokuhlukile ohlelweni lwakho lokuqeqesha.

3. Kunganciphisa Ubungozi Bokulimala

Uma wenza umsebenzi ofanayo njalo uma ushaya ejimini noma emgwaqweni, ubeka njalo ukucindezeleka emaqenjini afanayo emisipha, ngendlela efanayo, ngokuphindaphindiwe kaningi. Uma lokhu kuqhubeka isikhathi eside, ucela ukulimala ngokweqile. Ukuqeqeshwa esiphambanweni kunikeza imisipha, izintambo, kanye nemigqa eyengeziwe, ithuba lokuphumula nokulungisa ngaphambi kokuba kusebenze futhi.

• Indlela yokwenza ama-3 ama-Essentialal Movement Patterns Patterns

• Konke Okudingeka Ukwazi Ngayo Ngokusebenza Kwezingane ze-CrossFit Zosuku

Okunye ukuhlukumezeka ukwenza umsebenzi ofanayo ngokuphindaphindiwe wukuthi ngenkathi ezinye zezinhlanzi zakho zisebenza njalo, abanye bangase bangatholi izinga elifanayo lokunakekelwa. Lokhu kungaholela ekungalingani kwemisipha okubangela ukulimala kanye nobuhlungu obungapheliyo. Uma ukhetha umsebenzi wokuqeqeshwa esiphambanweni oqinisa ngokuphumelelayo noma yikuphi ubuthakathaka ongase ube nawo, unikeza umzimba wakho ibhalansi okudingeka ukusekela ukuphila okusebenzayo, okulimazayo okuphikisana nakho.

4. Iyakwazi Ukuthuthukisa Ukugqugquzela

Kungenzeka ukuthi uqhubeka wenza okufanayo kokufundela (eyodwa noma eziningana) zezizathu ezilandelayo:

• Kujwayele futhi akucabangi kakhulu.
• Uyakujabulela.
• Ulungile kuwo.

Kodwa ngemva kwesikhashana, kuba nzima nakakhulu ukusetha imigomo emisha bese uzicindezela uma kungekho ushintsho kumkhuba wakho. Ukuqeqesha okuphambene nomgwaqo kuyindlela enhle yokwengeza inselele ekusebenzeni kwakho, ukunikeza amathuba amasha wokusetha imigomo emisha.

Ngokwesibonelo, ukufaka isigaba esisha se-yoga kwisimiso sakho sokuvuthwa kwe-cardio-heavy ngeke kube lula. Amathuba awunayo ibhalansi noma ukuguquguquka ukwenza konke okushiwo ekuhambeni kwakho kokuqala. Kodwa le nselele ikunika indawo yokukhula, futhi ungase utholakale uhoxiswa ukukhosela isosha III noma ukukhala .

5. Akusizi kahle-futhi lokho kuyinto enhle

Amalungu amahle kakhulu. Zenzelwe ukugcina amandla futhi zenze imisebenzi ngokusemandleni ngangokunokwenzeka. Benza lokhu uma umsebenzi uphindwa njalo ngokuthuthukisa izindlela ze-neural, ukuthuthukisa amayunithi amandla amakhulu , ukubhekana nezimo zeselula ukuthuthukisa ukulethwa kwamandla , nokudala "imemori yemisipha" ukubeka imisebenzi ephindaphindiwe ngokuzenzakalela.

Lezi zonke izici ezesabekayo ezihlobene nama-physiology yabantu, kodwa kusukela embonweni wokuzivocavoca, kunomkhawulo ongaphezulu kunzuzo. Uma uphinda uphinda umshini owodwa, lapho uthola khona umthamo wokunciphisa ukubuyisa. Njengoba umzimba wakho usebenza ngokuphumelelayo, ushisa amakholori ambalwa futhi ujabulele ukuvumelanisa okuncane, okuholela ekutheni kube nesipiliyoni sokuqina sempilo.

Isibonelo, Uma uqala uhlelo lokuzivocavoca ngomgomo wokuhamba ngamamayela amathathu ngomzuzu wamaminithi angu-10, cishe uzozizwa unzima kakhulu ekuqaleni, futhi kungase kuthathe isikhathi esithile ukushaya umgomo wakho. Kodwa uma uhlala kuwo, umzimba wakho uvumelanisa futhi uthola uphawu. Uma uqhubeka ugijima ngamamayela amathathu ngehora lesigamu se-10-mile, ungalokothi ulungise noma uguqule isimiso sakho, umzimba wakho usebenza ngokuphumelelayo, futhi ukuqeqeshwa kuba lula futhi uyeka ukubona ukuthuthukiswa okungaphezu kwamaphuzu akho okuqala.

Ukuqeqesha isiphambano kuyindlela yokugcina umzimba wakho uqagela. Uma uqala ukuzivocavoca okusha nezindlela ezintsha esimisweni sakho, ukhumbuza ubuchopho bakho nomzimba wakho ukuthi awukwazi kahle le mizila emisha-ukuthi umzimba wakho udinga ukusebenza kanzima ukunqoba ukungasebenzi kwawo. Lezi zinguquko ezishintshayo kanye nokuzivumelanisa nezimo ekugcineni zithuthukisa izinga lakho lokuzivocavoca kanye nokusizwa ekuthuthukiseni izindawo zokusebenzela.

6. Kungakusiza Uthuthukise Amakhono Amasha

Ake sithi ungumqhubi wamabhayisikili okhetha ukuthatha umdanso ngesilinganiso esikhulu, ufunda ikhono elisha. Kodwa ukuthuthukiswa kwamakhono ngokusebenzisa ukuqeqesha okuhamba phambili kuya kujulile kunalokho. Ngaphandle kwezingxenye eziyisihlanu ezihlobene nezempilo zokuzivocavoca, kunezici eziyisithupha ezihlobene nobuchwepheshe bokufaneleka. Amakhono amageyimu afaka hlangana ijubane, amandla, isikhathi sokuphendula, ubukhali, ukulinganisela nokusebenzisana.

Njengezici zempilo ezihlobene nempilo, izingxenye ezihlobene nekhono nazo zonke zibaluleke ngokufanayo ekusebenzeni kahle kwezemidlalo. Ukuqeqeshwa okuphambene nomzimba kukunika ithuba lokuthuthukisa amakhono angase awele ngaphandle kokusebenza okuthandayo.

Ngokwesibonelo, cabanga ngesibonelo somqhubi webhayisikili oqala ukuqeqesha ngokudansa. Ngesikhathi ukuhamba ngebhayisikili kuyindlela enhle kakhulu yokuthuthukisa amandla , isivinini , nokulinganisela, akuyona neze ezokwakha amandla , ukusebenzisana, noma isikhathi sokuphendula. Ukudansa ngakolunye uhlangothi kungase kube ukuqeqeshwa okuqeqeshelwa ukuqeqeshwa okuphambene ukuze kusize ngisho nalawo makghono athuthukile ukudala umdlali ohambelana kahle.

7. Inikeza Ukuvumelana Nokusebenza

Uma umisa i-pigeonholing ngokwakho kumsebenzi owodwa wokuzivocavoca, ukhululekile ngokwengqondo nangokwenyama ukugubha ngezimpondo ezivame ukuphazamisa izinhlelo zokusebenza zansuku zonke. Ngokwesibonelo, uma ugijima izinsuku ezintathu ngesonto bese uhamba ngesitimela izinsuku ezimbili ngesonto ngokuthatha isigaba sokuqeqeshwa kwamandla endaweni yokuzivocavoca yangakini, ngesikhathi esizayo isiphepho esikhulu sikuvimbela ukuba ungene ngemvume, ungamane uhlanganise isimiso sokuqeqeshwa futhi uthathe i-gym for isimiso semvula.

Noma uma iklasi lakho lebhokisi ligcwele ngokungalindelekile, akudingeki udibe izinhlelo zakho zokusebenza. Ungamane uthinte imishini ye-cardio noma igumbi lesisindo kunalokho. Ukunethezeka ngokwengeziwe kunemisebenzi eminingi ehlukahlukene, futhi uma uvulekile ngokwengeziwe kunenzuzo yokuqeqesha, ukuguquguquka okungaba khona mayelana nesimiso sakho kanye nezinhlelo.

Amathiphu amathathu okuhlela ukuqeqeshwa okuphambene nokuqeqeshwa

Uma ungakaqiniseki ukuthi ungafaka kanjani ukuqeqesha okuhamba phambili ekusebenzeni kwakho ngeviki, sebenzisa lawa macebiso ukuthuthukisa uhlelo lwakho.

1. Yenza isimiso

Asikho isidingo sokuphakamisa ngokuphelele isimiso sakho sokusebenza samanje ukuze uhambisane nokuqeqeshwa okuphambene. Bheka ipulani yakho yamasonto onke bese uzibuza umbuzo owodwa: Ngingafanelana kanjani nokuqeqeshwa okuhamba phambili ekuhlanganiseni?

Umthetho omuhle wesithupha ukufaka isimiso esisodwa kuya kwezibili zokuqeqeshwa esiphambene nesonto ngalinye. Ungenza lezi zindlela ezintathu:

• Engeza okunye kokubili kokuqeqeshwa kokuqeqeshwa okuphambene nesimiso sakho.
• Faka esikhundleni sokusebenza okukodwa noma ezimbili esimisweni sakho.
• Yenza ukuqeqesha okuphambene nokusebenza okumbalwa kwamanje.

Ikhetho elikusebenzela kangcono ukuthi lithembele ngokuphelele ukuthi ungakanani isikhathi sokuzinikezela ekusebenzeni kwakho nokuthi yiluphi uhlobo lokuqeqeshwa okuphambene okulindele ukukwenza.

Isibonelo, uma ufuna ukufaka ukuqeqeshwa okuguquguqukayo kumkhuba wakho, ungangeza isigaba se-yoga esimisweni sakho kanye ngesonto, ungashintsha enye yokusebenza kwakho ngeklasi ye-yoga, noma ungavula amaminithi angu-15 engeziwe izinsuku usuvele uhlelelwe ukuzosebenza futhi unikezele lawo mzuzu angu-15 ukusakazwa . Into ebalulekile ukuletha uhlelo lomdlalo kanye nesimiso sokwenza ukuqeqesha okuhamba phambili kwenzeke.

Zama Izinto Ezintsha

Ngisho nalapho kuziwa ekuqeqeshweni okulula, kulula ukunamathela ku-rut. Hlela ukushintsha ukuqeqeshwa kwakho okuqeqesha isiphambano cishe ngenyanga. Ungakwenza lokhu ngezindlela ezine ezahlukene:

• Hlanganisa ukuzivocavoca okusha emisebenzini yakho . Isibonelo, uma isimiso sakho sokuqeqeshwa esiphambanweni sihilela ukuqeqesha amandla, ngemuva kwenyanga ukwenza umsebenzi ofanayo, susa umlando wakho wokuzivocavoca omusha noma umzimba ohlukile ohlose amaqembu afanayo emisipha kodwa ngezindlela ezahlukene. Esikhundleni se-squat emuva, zama ukuhluka kwe-squat njengo-squat lika-hack. Esikhundleni se-barbell bench press, zama i-dumbbell bench press.
• Zama izingcezu ezintsha zemishini . Uma ungakaze uhlole ukuqeqeshwa kwe-balance, kungani ungayinselele ngokwenza umzimba ngokubheka ibhola le-BOSU ? Uma ungakaze uvivinye ukuqeqeshwa kokumiswa, manje sekuyisikhathi esihle sokuthi uhlinzeke i- TRX .
• Bhalisela iklasi elisha noma umsebenzi . Ama-Powerlifters angase afune ukuzama ukugijima kwamanzi . Abagijimi bangase bafune ukuzama ukukhwela ngamatshe . Abathandekayo be-barre bangase bafune ukuzama ukuphrinta . Akusekho ukuphela kwenani lamakilasi nemisebenzi etholakalayo, ngakho-ke kungani ulinganisela? Ukufunda amakhono amasha kuyisikhathi esimnandi uma kuziwa ekusebenzeni.
• Shintsha ifomethi yokusebenza kwakho kwamanje . Uma utshalwa ngokugcwele esimisweni sakho sokuqeqesha okuqondile, usengakwazi ukuhlanganisa izinto ngokushintsha indlela osebenza ngayo emsebenzini wakho . Isibonelo, uma isimiso sakho sokuqeqeshwa esiphambanweni sihilela ukuqeqeshwa kwamandla ngesisindo esinzima kakhulu, shintsha ifomethi ngokuzama ukuqeqeshwa kwesikhashana , ukuqeqeshwa kwesifunda , noma ukusebenzisa umzimba ngokuqinile. Noma uma ukuqeqeshwa kwakho kokuqeqeshwa esiphambanweni kuyisigaba se-yoga samasonto onke, hlanganisa izinto ngokunikeza isitayela esithile se-yoga, njenge- yoga eshisayo , i- SUP yoga , noma i- yoga yangaphakathi .

Cabanga Nge Impact

Enye indlela yokucabanga ngokufaka ukuqeqeshwa okuphambene nokucabangela ukucabangela izinga lomthelela wokusebenza kwakho wamanje ukuze ukwazi ukukhetha isimiso sokuqeqeshwa esiphambene nesimo esingaba nomthelela. Uyabona, ukuvivinya okuphezulu nokuthwala isisindo kusiza ukwakha imisipha yamathambo nesisindo somzimba, kodwa futhi ukubeka ukucindezeleka okukhulu emathanjeni akho namalungu akho. Uma isimiso sakho sinomsebenzi omkhulu wokuthinta izinto ezinjengokugijima nokugxuma, kungumqondo omuhle ukuhamba ngesitimela ngemisebenzi ephansi yokuthinta njengokubhukuda, ukuhamba ngebhayisikili noma ukudubula .

I-reverse iqinisile futhi. Uma ukuqeqeshwa kwakho okuyinhloko kungumthelela ophansi, kuwumqondo omuhle ukufaka izisindo zokuthwala isisindo noma ezithinta izinga eliphakeme ekusebenzeni kwakho ukuqeqeshwa esiphambanweni. Isibonelo, abadobi bangase bafune ukuqeqesha ngokuqeqeshwa kwamandla noma ukudansa.

Ukusebenza okuqeqeshwe isiphambano

Uma udinga indawo ozoqala, cabanga ngolwazi olulandelayo ngokuqeqeshwa okuhamba phambili kwemidlalo ethile, imisebenzi, nemigomo:

• Izinketho zokuqeqeshwa ezihamba phambili zokuqeqesha
• Indlela Yokusebenzisa Ukuhamba Esikhathini Sokuqeqesha Sokugijima
• Cross-Training for Pilates, Yoga, noma Barre
• Ukuhlehlisa Ukuthuthukisa Ukulinganisa Nokuxhumanisa
• Umsebenzi wokuBleacher wabagijimi ukuthuthukisa amandla namandla
• Ukusebenza kwe-Fusion ku-Maximize Ukuqedela Ukuzivocavoca umzimba
• Ukuqeqesha Amandla Okukhuthazela Abadlali
• Ukuqeqesha Amandla E-Basketball
• Ukuqeqesha Amandla Okugijima
• Ukuqeqesha Amandla Kwabagibeli beGoli
• Ukuqeqesha Amandla e-Baseball
• Ukuqeqesha Amandla Ezindaweni ZeHockey
• Ukuqeqesha Amandla Ebhola
• Indlela Yokugcina Ukusebenzisa Ngesikhathi Ulimazekile

Izwi elivela

Ekupheleni kosuku, akukho indlela efanele noma engalungile yokuhamba ngokusebenzisa isimiso sokuqeqesha isiphambano. Ungayichitha isikhathi sokungaphatheki kahle izinqumo zakho noma ukubanjwa "kwimithetho." Vele ulokhu uzama izinto ezintsha, wenze izinguquko ohlelweni lwakho lokuzivocavoca, futhi wenze lokho okuzwakala kahle futhi kujabulise.

Umgomo ukuthuthukisa impilo engcono ngokuhlakulela izinyathelo ezilinganiselayo zokuzivocavoca umzimba. Lokhu ngeke kwenzeke ebusuku, ngakho-ke qala ngokukhetha umsebenzi wokuqeqesha, bese unamathela kuwo. Ngemva kwenyanga, ungabuyekeza kabusha. Asikho isidingo sokucindezeleka mayelana nokuthi ungaqala kanjani.