Ganizirani Zopindulitsa ndi Zowonongeka Zogwiritsa Ntchito CrossFit Kuchepetsa Kulemera
Kodi mwayesapo pulogalamu ya CrossFit yochepa? Ophunzira ambiri amalumbirira kuti pulogalamuyi ikhoza kutentha makilogalamu, kumanga minofu ndikusintha moyo wanu. Mphamvu ya kudzipereka ikhoza kuoneka ngati yopembedza. Koma kodi ndi nzeru kugwiritsa ntchito CrossFit kuchepa?
Kafukufuku wochuluka amasonyeza bwino za ubwino ndi phindu la pulogalamu yotchuka yolemetsa. Ndipo akatswiri monga Greg Zuffelato, yemwe anayambitsa I Believe Weight Loss ali ndi maganizo olimba. Greg ndi mtsogoleri wa CrossFit komanso wothandizira CrossFit.
Tsopano akugwiritsa ntchito njira yothandizira anthu kulemera kwake ndikufika ku zolinga zawo za thupi.
Kodi CrossFit ndi chiyani?
CrossFit ndi ndondomeko yogwirira ntchito, chikhalidwe, ndi dera. Ntchito ya CrossFit ndi "kumanga pulogalamu yomwe idzakonzekerere ophunzira kuti akhale ndi zochitika zenizeni-osati zodziwika, koma zosadziwika." Mwachidule, filosofi ya CrossFit ndi yomwe imagwiritsa ntchito khama kwambiri kuti munthu akhale ndi moyo wophunzira mwakhama .
Ophunzira a CrossFit amalize masewera olimbitsa thupi tsiku lomwelo (WOD) kaya ali ndi solo kapena wophunzitsa ndi gulu la ochita masewera olimbitsa thupi pa masewera olimbitsa thupi a Crossfit, omwe amatchedwanso "bokosi." Ntchitoyi imakhala yochepa, zochitika zamasewera.
Kwa ophunzira omwe ali ndi chidwi, malangizo okhudzana ndi zakudya amapezeka pa webusaiti ya CrossFit komwe mukutsatira ndondomeko ya chakudya cha 40-30-30 (40 peresenti ya carbohydrate, 30% ya mapuloteni, 30% mafuta) kapena kugwiritsa ntchito Paleo Diet kuti ifike malingaliro awo ndi zolinga zamtundu wa thupi.
Ubwino wa Kuperewera Kwambiri Kwambiri
Ndiye kodi muyenera kugwiritsa ntchito CrossFit kuchepetsa thupi? "Pofuna kulemera," anatero Zuffelato, "CrossFit ingakhale pulogalamu yabwino kwambiri ndi kusintha kwake." Phindu la pulogalamuyi ndi monga:
- CrossFit amawotcha mafuta: Pamene agwiritsidwa bwino, kupambana kwambiri ntchito monga CrossFit ndizovuta kwambiri. A American Council on Exercise (ACE) amavomereza kuti amuna akhoza kutentha makilogalamu 15-18 pamphindi ndipo amayi akhoza kutentha makilogalamu 13-15 pamphindi ndikuchita ntchito. Kuonjezera apo, anthu omwe amagwira ntchito mwakhama amawotcha mafuta ambiri tsiku ndi EPOC .
- CrossFit imapangitsa minofu kuti iwonjezere kuchepa kwa thupi. Ophwanya Crosspit angathe kuyembekezera kumanga nyonga ndikuwonjezera minofu. Greg akuti kusintha kwakukulu komwe adawona pamene adayamba ndi CrossFit kunali kusintha kwa thupi lake ndi minofu. Kukonzekera kwa thupi kumangothandiza kuti thupi lanu liwoneke bwino komanso likuwongolera komanso limakuthandizani kukhala ndi thanzi labwino .
- CrossFit amathandiza anthu. Chinthu chofunikira pa pulogalamu ya CrossFit ndikugawana WOD wanu pa Intaneti kapena ena mumudzi wanu. Kwa anthu ambiri omwe akuyesera kuchepetsa kulemera, gawo ili logawidwa lingathandize kuthandizira kuyankha mlandu ndi kusagwirizana.
- Ntchito zogwirira ntchito zimapezeka kwa aliyense. Malingana ndi webusaiti yawo, CrossFit imapezeka kwa "aliyense amene ali ndi intaneti ndi chikhumbo, chidwi, ndi kulimbikira." Ophunzira angathe kugwira ntchito paokha pogwiritsa ntchito WOD atumizidwa pa webusaitiyi kapena angathe kupita ku CrossFit bokosi. M'mizinda yambiri, mtengo wopita ku bokosi ndi wochepa kuposa mtengo wolowera ku gulu lachipatala cha utumiki.
- Ntchito zofulumira zimakhala zofulumira komanso zogwira mtima. Kwa anthu wathanzi omwe amadziwa kale kuchita zochitika zofanana ndi CrossFit, ntchito zomwe amapereka zimapereka mwamsanga komanso zogwira mtima. Ngati muli munthu wotanganidwa yemwe akuyesera kuchepetsa thupi ndi kuchita masewero olimbitsa thupi, ntchito yochepa ingakuthandizeni kuti mukhale ndi pulogalamu yolimbitsa thupi.
Chifukwa Chake Kutaya Kwambiri Kwambiri Kungagwire Ntchito
Ngakhale kuti anthu ena ali opambana akamagwiritsa ntchito CrossFit kuchepetsa kulemera kwake, pali zovuta zomwe zingasokoneze anthu ena omwe akuyesera kuchepa. Zuffelato anavulala zomwe zinasokoneza pulogalamu yake. Zochitika zake sizili zosiyana ndi akatswiri ambiri. Zovuta zoyesera kuchepetsa thupi ndi CrossFit zikuphatikizapo:
- CrossFit kuchoka pa mlingo ndi wapamwamba . CrossFit ndi yaikulu kwambiri kwa anthu ambiri. Malingana ndi Zuffelato, "chifukwa cha kufunika kwa thupi, pali chiwongoladzanja chokwanira mu CrossFit." Komanso, akatswiri a ACE amavomereza kuti mukhoza kusiya chifukwa ndi zovuta kwambiri. Ngati cholinga chanu ndi cholemetsa, ndiye kuti mukufuna kupeza pulogalamu yomwe mungatsatire nayo kwa nthawi yaitali.
- Kuopsa koopsa. Kugwiritsa ntchito CrossFit nthawi zambiri kumaphatikizapo ntchito zoopsa. Kuphatikizidwa ndi kukakamizidwa kupikisana motsutsana ndi ola limodzi kapena ochita masewera ena zomwe ziwopsezo zingapangitse ambiri omwe ali pachiopsezo kuvulaza. Zuffelato anavulala kwambiri ndipo anadzivulaza pulogalamuyi. Iye sanabwezeretse bwinobwino mpaka atachokapo ndipo analola kuti thupi lake likhale labwino kwambiri.
- Chikhalidwe cholimba sichigwira ntchito kwa aliyense. Maphunziro a CrossFit angathe kupikisana kwambiri, makamaka omwe ali atsopano kuchita masewera olimbitsa thupi. Ngati mukuwopa kuchita nawo nthawi zonse, simungathe kuona zotsatira zotsatila.
- Kusintha kungatenge nthawi yaitali kuti mudziwe. Anthu omwe ali atsopano kuchita masewera olimbitsa thupi, omwe sanazolowere nthawi yayitali kapena kuvulazidwa kuti apezepo ayenera kusintha masewerawo kuti akhale otetezeka komanso athanzi. Izi zingakhale nthawi yochuluka kwambiri. Pamene aliyense angathe kuchita CrossFit, si aliyense ayenera kuchita CrossFit.
Kodi muyenera kuyesa CrossFit kuti mukhale wolemera?
Ngati mumagwiritsa ntchito CrossFit nthawi zonse ndikukonzekera bwino, mumatha kusintha kusintha kwa thupi lanu. Koma ngati mukufuna kulemera, muyenera kuphatikizapo pulogalamu yanu-ngakhale mutakhala ndi chikhalidwe choyenera.
"Anthu omwe amangochita CrossFit komanso alibe zakudya zowonjezera thupi samataya thupi," anatero Zuffelato. "Akakhala ndi vuto la CrossFit, chilakolako chawo chimafika mofulumira ndipo palibe dongosolo loyenera kuti asawononge kuchepa kwawo. Adzawona kusintha kochepa mu mafuta awo a thupi , koma ngati pulogalamu ina iliyonse, ngati chakudya choyenera si mbali ya ndondomeko zomwe zidzakhumudwitse. "
Ngati ndinu woyenera, wothamanga, wothamanga munthu amene amakonda mpikisano ndipo akufuna kufooka ndiye CrossFit angakhale njira yabwino kwambiri yochepera. Koma ngati izo sizikufotokozerani inu, mwayi ndibwino kuti muthe kuchepetsa kulemera ngati mumagwirizanitsa zakudya zabwino ndi zolimbitsa thupi zolimbitsa thupi.
Zotsatira:
Gerard, Jim. "Kodi Pali Ntchito Iliyonse Yofunika Kwambiri Kuopsa Kwake?" American Council pa Zochita Zochita Mu January 2014.
Fabio Comana, MS, MA. "Kodi Kudzichepetsa N'kofunika Kwenikweni?" Akatswiri ACE Akuyang'anira. " Msonkhano wa ku America pa Nkhani Zochita Zozizwitsa November 2010.
Pete McCall, MS. "Chiphunzitso cha CrossFit ndi chiani kwa munthu wamba?" Kukhala ndi Moyo Wabwino April 29, 2010.
Amanda Vogel, MA. "Kulimbitsa Thupi: Kodi Mmene Kuliri Kwambiri Kwambiri?" IDEA Fitness Journal February 2014.