CrossFitters. Cishe ungakhetha abazinikezele kulo mkhuba wokuzikhandla ekuphumeni. Babheka ngokuqondile ngabo, ukuthi yini ngamathanga abo aqinile, ama-tapered waists, nama-muscular shoulder. Futhi baphonsa ngamazwi ahlekisayo njenge-"WOD" ne "metcon," futhi bathanda ukukhuluma ngabantu okuthiwa "Murph" no "Fran." Kusukela kumbono womuntu ongaphandle, konke kubonakala kungaqondakali futhi kuyakhohlisa-njengokufana nokubuka ukusebenzisana "kwezingane ezipholile" ngesikhathi sasemini esikoleni esiphakathi.
Izindaba ezinhle ukuthi, uma ufuna ukuhlanganyela ku-CrossFit, asikho isizathu sokungena kuso (ngisho noma ungazi ukuthi kusho ukuthini ngenhla). I-CrossFit, kuwo wonke, ihlanganisa ngokumangalisayo, futhi abathanda kakhulu bavame kakhulu futhi bekulungele ukwamukela amalungu amasha emkhombeni.
Nokho, kuyasiza ukufunda okuningi ngakho futhi ugcine izinto ezimbalwa engqondweni ngaphambi kokubhalisa.
Kuyini i-CrossFit?
I-CrossFit yiyona "ezemidlalo yokuzivocavoca" ozibiza ngokuthi wena, futhi uma ufunda iwebhusayithi ye-CrossFit, bakholelwa ukuthi uGreg Glassman, umsunguli wenhlangano kanye nomphathi we-CEO, "wayengumuntu wokuqala emlandweni ukuchaza ukuqina ngendlela enenjongo, ebonakalayo indlela. "
Yiqiniso kuyilapho i-Glassman kungenzeka ukuthi ivele ngencazelo eqondile "yokulingana," ikakhulukazi, "amandla omsebenzi okwandisiwe phakathi nesikhathi esiphezulu nezizinda zamamodeli," empeleni akachazi ukuqina. Sekuyisikhathi eside ososayensi bazivocavoca ukuthi ukuqina kungumzimba olinganiselayo futhi olinganiselwe wezempilo ohlanganisa izinhlanu ezihlobene nezempilo zokuqina (amandla emisipha, ukukhuthazela kwemisipha, ukukhuthazela kwenhliziyo, ukuguquguquka komzimba nokubunjwa komzimba) kanye nezinsimbi eziyisithupha ezihlobene nobuchwepheshe (i-agility, ijubane, ibhalansi, ukuxhumana, isikhathi sokuphendula, namandla.)
I-crossFit, njengemidlalo nokudlala, yenzelwe ukuthuthukisa zonke izindawo zokufaneleka ngokugxila ekunyameni okusebenzayo, kuhlanganise nokuzivocavoca, ukulinganisa umzimba, ukugijima, ukugoqa kanye ne- plyometrics . Ukusebenza kwe-crossFit kuhlale kuhlukahlukene, futhi ukuzivocavoca kwenziwa ngezinga eliphezulu. Ukuhlanganiswa kwalezi zikhathi ezihlukahlukene, ezisebenza kahle ezenziwe ngamandla kakhulu yilokho okusiza ekuholeni ekuthuthukiseni okukhulu emzimbeni ohambisana ne-CrossFit.
Kodwa-ke, kunamagama amabili ayisihluthulelo okumelwe ungalokothi uwalahleke: Ukuphakama kakhulu.
I-CrossFit yenza into enkulu mayelana nokuthi konke okusebenzayo kuhamba kanjani futhi kufanelekile kubantu bazo zonke amazinga okufaneleka. Nakuba lokhu kungase kube yiqiniso ngezinga elithile, alisho ukuthi ukuqeqeshwa okunamandla akuyona inkomishi yonke yetiye futhi kungase kube yingozi kulabo abalimala noma izifo ezingapheli.
Izinto 10 Zokwazi Nge CrossFit
Kukhona izinto eziningi ezinhle ongayisho nge-CrossFit. Eqinisweni, ngeke kube yimpumelelo njengoba kunjalo, nezindawo ezingaphezu kuka-13,000 ezihlangene emhlabeni wonke, uma zingabonakali kahle nomphakathi omkhulu wabathintekayo. Kodwa njenganoma yini, ezinye izici mayelana nalo zingase zifanelane nawe, kanti ezinye zingase zingabi khona.
1. I-CrossFit Yingaphezu Kokusebenza, Yimasiko
Kukhona isizathu se-CrossFit esivame ukubizwa ngokuthi "inkolo." Ubuholi be-CrossFit buye benza umsebenzi omuhle wokuthuthukisa isiko nomphakathi ngaphakathi kwezokuzivocavoca kanye nenhlangano ebanzi, ekugcineni kudala amandla abafundi abazinikezele, bonke basebenza ndawonye ukuze bavikele ukuqeqeshwa nokuletha abantu abaningi emkhombeni.
Ngenkathi indawo ngayinye inomuntu siqu, igcwele abaqeqeshi, amalungu, futhi, kwezinye izimo, imishini, kunezici zazo zonke izigameko ze-CrossFit ezingacatshangelwa ukuthi zichaza izici zenkambiso yenhlangano.
Ngokwesibonelo:
- Kukhona ukuziqhenya okuzungezile kuzungeze izitayela zegaraji, okusebenza kanzima, kanye nokusebenza okusemandleni okuqedela ukuqeqeshwa.
- Kukhona isilulumagama esabelwe ukuthi "kuphela labo abakwaziyo," baqonde (bona ngezansi).
- Kukhona inkolelo yokusekela ukuthi abantu bazo zonke amakhono bangazuza ku-CrossFit, okuqhubeka kugcizelelwe ukuxhumana komphakathi phakathi kwamalungu angaphandle nakwezokuzivocavoca.
- Kukhona inkolelo ejulile yokuthi wonke amalungu akhona ukuze athuthukise impilo yabo.
Uma ungeze konke lokho ekuqondeni ukuthi umphakathi ufihla ngokujulile nokude kakhulu kunokuzivocavoca okulodwa-ukuthi amalunga angakwazi ukuxhumeka ku-intanethi nangemincintiswano yendawo, yesifunda, kanye neyezwe, konke ngokusebenzisa isabelo esabelwe se-CrossFit-une-amasiko qinisekisa ukuba ubalwe nabo.
Awugcini nje ukujoyina i-CrossFit gym, ujoyina umphakathi we-CrossFit
2. I-CrossFit ine-Lingo Yayo Yakho
Ama-Gyms aqinisweni abizwa ngokuthi ama-gyms, ayaziwa ngokuthi "amabhokisi." Ukusebenza akusebenzi, "yi-WODs". Uma ungafuni ukuzizwa ukhululekile ngaphambi kokuba uqale ukuqeqeshwa, ungase ufune ukuxubha ngesinye silulumagama esijwayelekile se-CrossFit:
- Ibhokisi: I-CrossFit gym
- I-WOD: "Ukusebenza kosuku"
- I-AMRAP: "Njengoba kuningi ngangokunokwenzeka"
- I-ATG: "Hlela utshani," noma i-squat ejulile
- Isikhathi: Ukubona ukuthi ungashesha kanjani ukugcwalisa i-WOD ethile
- I-metcon: isimo se-metabolic; ngokujwayelekile umsebenzi wokuvala isikhashana owenzelwe ukuthuthukisa ukukhuthazela
Kodwa lokho kungukuqala kwalo. Ukusebenza ngokwabo kunamagama ahlekisayo, ngokuvamile anegama lamantombazane, njengo "Fran," "Ubumnandi," "Angie," "Barbara," no "Diane." Okunye okusebenzayo kubhalwe ngokuthi "i-hero WODs" futhi kuthiwa yi-brave servicemen olahlekelwe yimpilo yakhe emgqeni womsebenzi.
Ungakwazi ukuxubha ngesilulumagama sakho ngaphambi kokushaya ibhokisi ngokuhlola ikhasi le-FAQ le-CrossFit le-FAQ, noma ungakwazi nje ukushaya phansi, ukuqonda ukuthi kungathatha isikhathi ukufunda nokuqonda konke okushiwo.
3. Ukhokha Iqembu, Ukuqeqeshwa Okulayishiwe-Umqeqeshi, Akukhona nje Ukutholakala Kwe-Gym
Amabhokisi e-True CrossFit anikeza amakilasi e-CrossFit aholwa oqeqeshwe abaqeqeshi abaqeqeshwa abaqeqeshi be-CrossFit-certified. Ngenkathi amanye amabhokisi enikeza isikhathi sokuvotela evulekile, lapho amalungu angakwazi ukungena khona kulesi sikhungo kanye nemishini eyedwa, isiko lenkampani lisekelwe emakilasini eqembu lapho abahlanganyeli beqedela ukusebenza kanye nokuqeqeshwa kanye nokusizwa komqeqeshi. Lokhu kuholela ekusebenzisaneni kwamalungu phakathi kwamalungu, kanye nokuzethemba okukhulu kwabathintekayo abanomqeqeshi lapho ukuze balungise ifomu futhi banikele isikhuthazo.
Ngenxa yokuthi ukhokha amakilasi aholwa oqeqesha, ungalindela ukukhokha ngaphezulu ngenyanga kunokuba ungathanda ukuvivinya umzimba. Ngaphezu kwalokho, lezo zindleko ngeke zibandakanye izinsiza ze-gym yendabuko. Izindleko zobulungu ziyahlukahluka kuye ngokuthi indawo, kepha ngokuvamile zihlukanisa kusuka ku-$ 150 kuya ku-$ 200 ngenyanga. Lokhu kuhlanganisa ukufinyeleleka emagcekeni okugqoka ama-garage kanye namakilasi akho.
4. Uzodinga ukuthi ufunde i-Master Traditional Lifts
Ukusebenza kwe-CrossFit kwakhiwe eduze nokunyakaza okusebenzayo okuncike emikhankasweni eminingi yokuqeqeshwa kwamandla wendabuko. Ngeke uthole imishini yesisindo ekhethiwe ebhokisini le-CrossFit. Okuzoyithola kungukudlalwa kwemigoqo yokudonsa, ama-squat racks, ama-bench presses, izisindo zamahhala, amabhokisi we-plyometric, izintambo zokugwedla, nemishini yokudonsa. Ngaphandle kokuthi ungumuntu okhululekile wesisindo esingenasidingo esingesihambi ku-Olympic weightlifting noma amandlalifting, cishe uzofunda umzimba omusha, njengokuhlanzeka nokuhlwithwa. Ezinye ze-CrossFit ezivame kakhulu ukuzibandakanya zifaka:
- I-Squat
- I-Deadlift
- Bench press
- Hlanza
- Ibhokisi leqa
- Burpee
- Donsela phezulu
- Push-up
- Kettlebell swing
5. I-CrossFit Workout Inamandla
Ngaphandle uma kwenzeka uphethwe leli phuzu ngaphambili, ukusebenza kwe-CrossFit kuklanyelwe ngokukhethekile. Bavame ukubiza umzamo wonke ngokusekelwe esikhathini noma ukuphindaphinda.
Nakuba ukusebenza okunamandla kungaholela ekuzivumelaneni okuhle ngokomzimba, kufaka phakathi ukuqina komzimba kanye nokubunjwa komzimba , uma kwenziwa kaningi noma ngaphandle kokugxila kwifomu, banakho ukuholela emiphumeleni yezempilo engafanele kubandakanya ukudlula nokulimala.
Yini ongayilindela kusukela cishe noma yikuphi ukuqeqeshwa okujulile kuyinkinga ejulile yokuthunyelwa emva kokusebenza okubambezelekile kokuqala kwesisindo soreness , noma i-DOMs. Lolu hlobo lwe-soreness luvame ukubeka usuku noma amabili emva kokuvivinya okunzima futhi kungase kuhlale izinsuku ezimbalwa. Nakuba ungakhululekile, ubuhlungu buyodlula ngaphandle kwemiphumela edala yesikhathi eside.
Kubalulekile ukuthi uqaphele ukuthi ukusebenza okunamandla ngokweqile kungaholela esimweni esibucayi se-syndrome esibizwa ngokuthi i-rhabdomyolysis, noma "i-rhabdo." Lesi yisimo lapho izicubu ze-muscle zehla khona, ukukhulula okuqukethwe kwayo egazini. Ngakwesokunxele, i-rhabdo ingaholela ekuhlulekeni kwezinso, i-compartment syndrome, noma umonakalo ohlala unomphela.
Ngenhlanhla, i-rhabdo iyi-syndrome engavamile, kanti noma yikuphi ukuzivocavoca ngokweqile kungabangela, ngakho-ke i-CrossFit ayiyona yodwa ekusebenzeni kwayo okunjalo okuphawulekayo. Lokhu kuthatha ukuthi kufanele usondele ekusebenzeni okukhulu ngokuziqaphela futhi ulalele umzimba wakho.
6. Ungalindela Imiphumela
Okunye okuqinisekisiwe: Abantu abahlala benamathele ekusebenzeni kwe-CrossFit benza, empeleni, babone ukuthuthukiswa okuphawulekayo ezinyathelweni zomzimba.
Ngokwesibonelo, cabanga ngesifundo se-2013 esashicilelwe ku -Journal of Strength and Conditioning Research . Kutholakale ukuthi amadoda nabesifazane abahlukanisa ububanzi obukhulu bemikhakha yempilo bonke babone ukuthuthukiswa kwe-VO2 max (isilinganiso sokukhuthazela kwenhliziyo) nokubunjwa komzimba emva kweviki eli-10, ukuphakama kwamandla okuqeqesha amandla amakhulu okulandelwa ngemuva kwe-CrossFit.
Kukhona nesifundo se-2016 esivela kwi- International Journal of Exercise Science esho ukuthi ukuqeqeshwa kwesitayela esisodwa, okungaholela ekusetshenzisweni kwamandla amakhulu (ikhalori ukushisa) kunomsebenzi owodwa, wendabuko. Ucwaningo olwenziwa ngo-2014 oluvela emaphephandabeni ofanayo lubonisa ikhono le-CrossFit lokukhulisa amandla amakhulu kakhulu kunomsebenzi wokwenza umsebenzi wendabuko (nakuba abacwaningi bathola ukuthi lezi zombili izinhlelo zanikeza ukuthuthukiswa okuphawulekayo nokufanayo kuzo zonke ezinye izimpawu zempilo).
Lezi zimbalwa zezifundo ezikhomba ikhono lokulinganisa le-CrossFit lokuthuthukisa impilo yonke.
Ingabe lokhu kusho ukuthi i-CrossFit iyisiqalo esihle kakhulu ebhodini? Cha, akunjalo. Umdlalo omuhle kakhulu oyowunamathela njalo ngaphandle kokulimala. Kwabanye abantu, lokhu kungaba CrossFit, abanye kungase kube ngebhayisikili , ekilasini barre , ukugijima , noma enye into ngokuphelele That isinqumo ekugcineni kuwe.
7. Ngeke Ulahlekelwe Isisindo
Uma uhlela ukujoyina i-CrossFit yokufeza isisindo, kubalulekile ukuqonda ukuthi i-CrossFit ithinta kanjani ushintsho emzimbeni.
Nakuba i-CrossFit ingabangela ukulahlekelwa isisindo (ikakhulukazi uma kuhlanganiswe uhlelo lokudla okunempilo), ngenxa yesakhiwo sokuzivocavoca nokugxila kakhulu ekuqeqeshweni kwamandla, ungase ube nemiphumela engcono yokushintsha izinguquko zomzimba esikhundleni sokushintsha kwesilinganiso . Lokhu kuyiqiniso ikakhulukazi ezinyangeni ezimbalwa zokuqala zohlelo lwakho.
Ukuze kucace, lokhu akuyona into embi.
Esikhundleni sokulahlekelwa amakhilogremu esikalini, i-CrossFit ingakusiza ukuba uxhomeke lapho uthola imisipha futhi ulahlekelwa amafutha. Uma lokhu kwenzeka, noma ngabe isisindo sakho asishintshi (noma ngisho noma sanda), isimo sakho somzimba nosayizi uzoshintsha. Isisindo sikhulu kakhulu kunamafutha. Lokhu kusho ukuthi isisindo semisipha esitholile siyothatha isikhala esingaphansi kwesigidi samafutha alahlekile. Ngaphandle kokwenza i-iota eyodwa yokwehluka kwesisindo sakho, umzimba wakho manje uhambelana kakhulu.
Uma kuziwa empilweni, kubaluleke kakhulu ukufeza ukubunjwa komzimba okunempilo kunesisindo esinempilo. Uma omunye wemigomo yakho yokuzivocavoca oyinhloko yokujoyina i-CrossFit isisindo somzimba, ungase ube ngcono ukuguqulwa komzimba ngokulandela isamba, kunokuthembela esikalini.
8. Ukulimala Kungenzeka
I-Buzz mayelana nokulimala okuhlobene ne-CrossFit kanye ne-CrossFit cishe kuyahamba ngesandla-nangesizathu esihle. Ngokwesifundo se-2014 eshicilelwe kwi- Orthopedic Journal of Sports Medicine , isilinganiso sokulimala esilinganiselwayo sokulimala kwabahlanganyeli be-CrossFit cishe amaphesenti angu-20. Ucwaningo luphinde lwathola ukuthi amadoda angase akwazi ukulimala kunabesifazane, nokuthi lapho abaqeqeshi bebambe iqhaza elikhulu ekuqondiseni ifomu elibi, ukulimala kwakungeke kwenzeke. Okubaluleke kakhulu, ukulimala okuningi kwakunesikhathi esifushane futhi kuncane; ukulimala emhlane ophansi, ehlombe kanye namadolo kwakuvamile kakhulu.
Iqiniso liwukuthi yonke imisebenzi engokomzimba ibeka ingozi yokulimala, futhi noma yikuphi ukuphakama okukhulu noma umsebenzi ophezulu owenza umonakalo ukwandisa ingozi. Ngokuqinisekile ukhona amathuba okugcina ukulimala ukudlala ibhola yebhola kunokubhukuda. Lokho kusho ukuthi kungenzeka ukuba iqhaza ku-CrossFit ngaphandle kokulimala. Uma ugxila efomu, qaphela abaqeqeshi bakho, futhi ulalele imizimba yakho yangaphambili yokuzivocavoca okungazizwa ulungile, noma ukuphumula uma ukhathele kakhulu-awunakuthola ukuzitholela umgqomo noma ihlombe.
9. Ungazama Ukusebenza Ekhaya
Iwebhusayithi ye-CrossFit ihlanganisa ama-WOD nsuku zonke ongazama ekhaya noma ku-gym yakho, kunokuba ibhokisi le-CrossFit. Ungakwazi ngisho nokurekhoda imiphumela yakho ku-intanethi bese uwaqhathanisa nomphakathi we-CrossFit emhlabeni wonke.
Lokhu kuyindlela enhle uma ungenayo ibhokisi le-CrossFit eliseduze nawe, noma uma ukhwehlela ubulungu obheke ebhokisini lendawo ngaphandle kwebhajethi yakho. Mane ukhumbule-ukwenza kahle ukuhamba ngalunye kuyisihluthulelo sokuhlala ukulimala mahhala. Qinisekisa ukuthi uyazi ukwenza kanjani ukuhamba ngalunye ngendlela efanele ngaphambi kokuba uzame ngesisindo esengeziwe noma ukuqina okukhulu. Iwebhusayithi ye-CrossFit iphinde inikeze ama-video tutorials for umzimba ovamile.
10. Ungaba Umncintiswano we-CrossFit
Yebo, njengalapho kukhona iMidlalo yama-Olimpiki kanye ne-X Imidlalo, kukhona ne-CrossFit Games. Lo mncintiswano onzima uqala nge-CrossFit Open yendawo egcinwe emabhokisini ahlangene emhlabeni wonke. Abantu abahola kahle ngesikhathi se-Open bafanelwe izifunda. Ekugcineni, abadlali abaphezulu abavela emimangweni yesifunda bayamenywa ukuba bajoyine iReebok CrossFit Games, umncintiswano we-TV ophethe amadoda amancane, abesifazane, intsha, amaqembu, nabamakhosi emhlabeni wonke, wonke okulwela isihloko esithi "Okuphelele Emhlabeni . "
Ngisho noma ungacabangi ukuthi ungayenza kumbukiso omkhulu, noma ubani onomoya wokuncintisana angangena esenzweni ngokuhlanganyela kwimicimbi evulekile.
Imibuzo Yokubuza Ibhokisi Lakho Le-CrossFit Ngaphambi Kokubhalisa
Uma usulungele ukunikeza i-CrossFit, cabanga ngokubuza le mibuzo kuqala:
- Ngingayibona noma Ngizame Isigaba Sokuqala?
Kuhlale kuwumqondo omuhle ukubuka itlasi ngaphambi kokuba uzinikezele isikhathi eside. Noma kungcono okwamanje, cela ukuthi ibhokisi linenketho "yeklasi lokuqala mahhala" ukuze ukwazi ukuhlola-ukushayela umsebenzi. Uma uqaphela noma ubamba iqhaza, qaphela ukuthi umqeqeshi ulungisa kanjani ifomu futhi unikeza impendulo kumalungu. Ngenxa yokuthi ifomu elibaluleke kakhulu ekuhlangenwe nakho kokulimala, uzofuna ukubhalisa ebhokisini labaqeqeshi abazibophezele kakhulu ekufundiseni ifomu elifanele. - Ingabe Kukhona Amakilasi Ezingeniso E-Newbies?
Njengoba leli fomu libaluleke ngokubaluleke kakhulu emisebenzini yokusebenza evezwe ku-CrossFit, futhi ifomu elihle lihle kakhulu ngokwenza umkhuba, kuwumqondo omuhle ukuba uhlanganyele ekilasini lesethulo uma kukhona okukhona. Amabhokisi amaningi we-CrossFit anikezela la makilasi okuqala ngamalungu amasha, futhi amanye amabhokisi adinga amalungu amasha ukuba ahlanganyele uchungechunge lwamakilasi ngaphambi kokujoyina ukuqeqeshwa okujwayelekile. - Yisiphi Isizinda Sokuqeqesha kanye Nezitifiketi Ingabe Abaqeqeshi Banayo?
Uma kunokwenzeka, bheka amabhokisi e-CrossFit anabaqeqeshi abanemvelaphi eqinile ekuqeqesheni nasekusebenziseni isayensi. Isitifiketi se-CrossFit Level 1 coaching asidingi lutho ngaphezu kwekilasi lezimpelasonto ngaphambi kokuba abaqeqeshi abasanda kukhishwa baqedelwe ukufundisa amakilasi abo. Lokhu akuyona into embi, kodwa kungcono nakakhulu uma umqeqeshi wakho enesitifiketi esiphakeme se-CrossFit, izitifiketi ezengeziwe, ezingekho ze-CrossFit, noma imfundo yokuzivocavoca kwesayensi noma insimu ehlobene nayo. - Iziphi Izikhombandlela Ezisezingeni Lokusebenza Okulinganiselwe?
I-CrossFit, njengenhlangano yonke, ineziqondiso zokukala ukusebenza ukuze zifinyeleleke kuwo wonke amazinga okufaneleka, kodwa lokho akusho ukuthi bonke abaqeqeshi bathambekele ekusizeni amalungu okulinganisa imizila. Buza ukuthi abaqeqeshi bafundiswa kanjani ukusiza amalungu akhethe ukulungiswa okulungile, izisindo, nokuzivocavoca ezifanele ezingeni labo lokuzivocavoca. - Iyini i-Social Atmosphere ngaphandle kwebhokisi?
Uma ukuhlelwa komphakathi kungesizathu esikhulu osuke ufuna ukujoyina i-CrossFit, kubalulekile ukubuza mayelana neklayenti ebhokisini nokuthi ngabe kukhona isiko lomphakathi esilungisiwe. Ngokwesibonelo, amanye amabhokisi angase athole amanye amajaha, kanti amanye angase athole abazali abasebenza. Ngenxa yokuthi akuwona wonke amabhokisi afanayo, uzothola ukuthola inelungelo lesilungu nesimo somphakathi esivumelana nezidingo zakho.
Izwi elivela
I-CrossFit uhlelo oluhlelekile lokuzivocavoca olungathuthukisa ngokuphelele impilo yakho nempilo yakho, kodwa qaphela ukuzitholela ngokwakho isiko ngokushesha. Uma unesithakazelo sokunikeza uhlelo, zama kancane futhi ugxile ekutheni ufunde kahle ifomu, kunokuba uqede amandla. Ubukhulu bokuzivocavoca kwakho bungalinganiswa ngokuhamba kwesikhathi, kodwa kuphela uma wenza okudingekayo ukuhlala ungalimazi.
> Imithombo:
> Bailey B, uBruner M. "Ukuphenya Ngenkambiso Yenhlangano Ye-CrossFit." Journal of Exercise, Movement, kanye neMidlalo. http://www.scapps.org/jems/index.php/1/article/view/1157. Vol 47 No 1. 2015.
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