Hlola Izinto Nezenzo Zokusebenzisa i-CrossFit yokuLawula isisindo
Uke wazama uhlelo lokulahlekelwa kwesisindo se-CrossFit? Abaningi abahlanganyeli bafunga ngekhono lohlelo lokushisa amakholori, ukwakha imisipha nokuguqula impilo yakho. Ukuqina kokuzibophezela kungahle kubonakale sengathi kunamasiko. Kodwa ingabe kuwukuhlakanipha ukusebenzisa i-CrossFit ukulahlekelwa isisindo?
Ucwaningo oluthile olwenziwe ngokucwaninga ukuthi kutholakala yini inzuzo kanye neqhinga lohlelo oluthandwayo lokulahlekelwa isisindo. Futhi ochwepheshe abanjengoGreg Zuffelato, umsunguli we- I Believe Weight Loss banemiqondo enamandla futhi. UGreg ungumqeqeshi we-CrossFit owayengumqeqeshi kanye noFredFit ohlanganyele.
Manje usebenzisa indlela ehlukile yokusiza abantu ukuba balahlekelwe isisindo futhi bafinyelele imigomo yabo yokufaneleka.
Yini i-CrossFit?
I-CrossFit uhlelo lokuqeqeshwa, isiko, nomphakathi. Umsebenzi we-CrossFit wukuthi "wakhe uhlelo oluzobe lukulungele ukulungiselela abaqeqeshwe nganoma yisiphi isimo esingokomzimba-hhayi nje kuphela engaziwa, kodwa engaziwa." Ngamafuphi, ifilosofi ye-CrossFit yiyona efaka ukuzibophezela okukhulu ekusebenzeni okuqinile emsebenzini wokuphila .
Abahlanganyeli be-CrossFit baqedile ukuzivocavoca ngosuku (i-WOD) noma i-solo noma nomqeqeshi kanye neqembu labasebenzisa umzimba endaweni ethile yokuzivocavoca okuthiwa i-Crossfit, ebizwa nangokuthi "ibhokisi." Ukusebenza kubonakala kunomfushane, kunomthelela omkhulu futhi kuhlanganyela umzimba wonke, izivivinyo zesitayela.
Kwababambiqhaza abanesithakazelo, iseluleko sokudla okunomsoco sinikezwa kwi-website ye-CrossFit lapho kuphakanyiswa khona ukulandela uhlelo lokudla okunomsoco (40%), ama-carbohydrate angu-40, amaprotheni angu-30, amafutha angu-30) noma ukusebenzisa i- Paleo Diet ukufinyelela ukusebenza kwabo kanye nemigomo yamafutha omzimba.
Izinzuzo ze-Crossfit Weight Loss
Ngakho-ke kufanele usebenzise i-CrossFit ukuba ulahlekelwe isisindo? "Ukuze ulahlekelwe isisindo," kusho uZuffelato, "CrossFit ingaba uhlelo oluhle kakhulu nokuhlelwa okuthile." Izinzuzo zalolu hlelo zihlanganisa:
- I-CrossFit ivutha amakholori: Uma kwenziwa kahle, ukusebenza okuphezulu okufana ne-CrossFit kunzima kakhulu. I-American Council on Exercise (ACE) ibika ukuthi amadoda angashisa amakholori angu-15-18 ngomzuzu futhi abesifazane bangashisa ama-13-15 kilojoule ngomzuzu ngenkathi benza umsebenzi. Ngaphezu kwalokho, ababambiqhaza abasebenza ngamandla bavutha amakholori amaningi usuku lonke nge-EPOC .
- I-CrossFit yenza imisipha ukuze ivuse umzimba. Abahlanganyeli be-CrossFit bangalindela ukwakha amandla nokwandisa ubukhulu bemisipha. UGreg uthi ushintsho olukhulu abone lapho eqala nge-CrossFit kwaba ushintsho emzimbeni wakhe we-fat and muscle mass. Ukwakhiwa komzimba okuthuthukisiwe akusizi nje ukuthi umzimba wakho ubukeke uphambene futhi uqine kodwa futhi kukusiza ukuba ugcine umzimba onempilo .
- Umphakathi we-CrossFit unikeza ukwesekwa komphakathi. Isici esibalulekile se-CrossFit hlelo sokwabelana nge-WOD imiphumela yakho ku-intanethi noma nabanye emphakathini wakho. Kubantu abaningi abazama ukunciphisa umzimba, lesi sici sokubelana singasiza ekuthuthukiseni ukuziphendulela nokuvumelana.
- Ukusebenza kufinyelela kunoma ubani. Ngokusho kwewebhusayithi yabo, i-CrossFit iyatholakala "kunoma ubani onesixhumanisi se-intanethi nokuzimisela, isifiso nesibindi sokuzama." Abahlanganyeli bangasebenza ngokwabo besebenzisa i-WOD posted kwiwebhusayithi noma bangaya kwi-CrossFit yendawo ibhokisi. Emadolobheni amaningi, izindleko zokuya ebhokisini zingaphansi kwezindleko zokujoyina iqembu lezempilo eligcwele.
- Ukusebenza kuyashesha futhi kuyasebenza. Kubantu abanempilo esazi ukuthi bangenza kanjani ukuqeqeshwa okujwayelekile kwe-CrossFit, ukusebenza okunikeziwe kokubili kuyashesha futhi kuyasebenza. Uma ungumuntu omatasa ozama ukuncipha umzimba ngokuzivocavoca, ukusebenza okufutshane kungakusiza ugcine uhlelo lwakho lokuzivocavoca ngomkhondo.
Kungani ukuhamba kwesisindo sokulahlekelwa kwesisindo kungasebenzi
Ngenkathi abanye abantu bephumelela uma basebenzisa i-CrossFit ukuba balahlekelwe isisindo, kunezinselelo ezingenza kube yinto engalungile kwabanye abantu abazama ukunciphisa. UZuffelato walimala okwenzekile ekuphazamiseni uhlelo lwakhe. Okuhlangenwe nakho kwakhe akuyona eyingqayizivele ngokusho kochwepheshe abaningi. Ukuhluleka kokuzama ukwehlisa isisindo nge CrossFit kufaka:
- I-CrossFit ilahle izinga lokuphuma liphezulu . I-CrossFit inamandla kakhulu kubantu abaningi. Ngokusho kweZuffelato, "ngenxa yesidingo esiphezulu somzimba, kukhona izinga eliphezulu lokubuyisela kwi-CrossFit." Ngaphezu kwalokho, ochwepheshe be-ACE bayavuma ukuthi ungase uyeke ngoba kunzima kakhulu. Uma umgomo wakho uphelelwa isisindo, kufanele udinga uhlelo olungabambelela ngalo isikhathi eside.
- Ingozi enkulu yokulimala. Ukusebenza kwe-CrossFit kuvame ukufaka imisebenzi engozini enkulu. Uma kuhlangene nengcindezi yokuncintisana ngokumelene newashi noma ngokumelene nabanye abadlali ukuvivinya umzimba kungafaka abahlanganyeli abaningi engozini yokulimala. UZuffelato walimala kakhudlwana futhi wathi ukulimala kwakhe kuhlelo olujulile. Akazange abuyele ngokugcwele kuze kube yilapho esekela khona futhi wavumela umzimba wakhe ukuba uvuselele isikhathi.
- Isiko esinamandla asisebenzi kuwo wonke umuntu. Ukuncintisana kokuqeqeshwa kwe-CrossFit kungase kube yinto emangalisayo ngenxa yokuzivocavoca, ikakhulukazi labo abasanda kusebenza. Uma usatshiswa kakhulu ukuba uhlanganyele ngokugcwele njalo, awukwazi ukubona imiphumela eqhubekayo.
- Ukuguqulwa kungathatha isikhathi eside ukuze ufunde. Abantu abasha bokuzivocavocavoca, abangazange basebenzise isikhathi eside noma abalimele ukuhlala kuzozodinga ukuguqula izivivinyo ukuze bahlale bephephile futhi bephilile. Lokhu kungaba isikhathi esiningi kakhulu. Ngesikhathi noma ubani engenza CrossFit, akuwona wonke umuntu okufanele enze i-CrossFit.
Ingabe Kufanele Uzame CrossFit for Ukulahlekelwa Isisindo?
Uma wenza CrossFit njalo futhi ngokulungiswa okufanele, cishe uzobona izinguquko ezinhle emzimbeni wakho. Kodwa uma ufuna ukunciphisa umzimba, kudingeka uhlanganise uhlelo lwakho lokuzivocavoca-kungakhathaliseki ukuthi luyini-ngesisekelo esihle sokudla okunomsoco.
"Abantu abenza i-CrossFit nje futhi abanalo uhlelo lokudla ngeke baphuze isisindo," kusho uZuffelato. "Uma behluleka kakhulu nge-CrossFit Uhlelo lwabo lokudla luya ekudleni futhi ngaphandle kohlelo olufanele ababonanga ukulahleka kwesisindo. Bayobona ushintsho oluthile emanzini abo omzimba , kodwa njengalolu hlelo oluthile lokuzivocavoca, uma kukhona ukudla okunempilo efanele akuyona ingxenye yepulani imiphumela ezobe idumaza. "
Uma ufanelekile, umuntu osebenzayo, odlala umdlalo othanda ukuncintisana futhi ufuna ukunciphisa phansi ngaleso sikhathi i-CrossFit ingahle ibe yindlela engcono kakhulu yokulahlekelwa isisindo. Kodwa uma lokho kungakuchazi, amathuba okuhle ukuthi ungase ulahlekelwe isisindo uma uhlanganisa ukudla okunempilo nehlelo lokuzivocavoca elilinganiselayo elizinzile.
Imithombo:
UGerard, uJim. "Ingabe Kunoma Yimuphi Umsebenzi Okufanele Ube Nengozi?" Umkhandlu waseMelika on Exercise Pro Umthombo January 2014.
UFabio Comana, MS, MA. "I-CrossFit-Ingabe I-Pain Worth Worthing?" Umkhandlu waseMelika onokuzivocavoca News Certified News November 2010.
Pete McCall, MS. "Kuyini ukuqeqeshwa kwe-CrossFit futhi kufanelekile kumuntu ojwayelekile ?." Fit Life April 29, 2010.
U-Amanda Vogel, MA. "Extreme Fitness: Yeka ukuthi Ukuqina Kakhulu Kangakanani?" IDEA Fitness Journal February 2014.