Ha re nahana ka crossfit le libaka tse ling tsa boikoetliso ba sejoale-joale, motho a ke ke a ama feela sehlooho sa koetliso ea potoloho, e leng motheo oa lipapali tse ngata. Ke eng mme e thusa ba qalang le baatlelete ba litsebi joang? A re hlahlobeng ho ea pele.
Lintlha tse akaretsang
Koetliso ea potoloho e sebelisitsoe haholo ho tloha qalehong ea lithuto tsa lipapali tseo e seng tsa mantlha. Leha ho le joalo, o ile a fuoa tokafatso e hlophisehileng ka nts'etsopele ea lits'oants'o tsa ho ikoetlisa.
Haholo-holo, Joe Weider o nkuoa e le e mong oa batho ba bohlokoa ho thehoeng ha thupelo ea potoloho, ea iketselitseng sistimi ea hae ea ho arohana ho fapana le koetliso e sa hlophiseheng. Leha ho le joalo, ka lebaka la bohanyetsi, o thehile sistimi ea mantlha ea khopolo ea ho tiisa koetliso ea potoloho, melao-motheo eo e thehiloeng ho eona kajeno.
Koetliso ea potoloho bakeng sa lihlopha tsohle tsa mesifa, ho ea ka tlhaloso ea Weider, ke mokhoa o matla oa koetliso o lokelang ho kopanya lihlopha tsohle tsa mesifa le ho ba khatello ea maikutlo bakeng sa 'mele oa moatlelete, o tla tsosa' mele oa hae ho ntlafatsa liphetoho.
Melao-motheo
Koetliso ea potoloho bakeng sa lihlopha tsohle tsa mesifa e bolela ho latela melao-motheo e khethollang mefuta e meng ea koetliso:
- Boima ba khatello ea kelello. Boima ba khatello ea maikutlo - bo etsa hore 'mele o hlaphoheloe haholo, e leng se o lumellang ho fihlela sephetho se itseng kapele haholo. Leha ho le joalo, qalong, ha ua lokela ho etsa boikoetliso bo bong le bo bong ho hloleha.
- Matla a phahameng a koetliso. E lumella hore u hlahise eseng feela matla a mesifa, empa hape le lisebelisoa tsa matla tse amanang (mohlala, mosebetsi oa tsamaiso ea pelo). Ha ho na khefu lipakeng tsa boikoetliso ka lesakaneng kapa bonyane ke metsotsoana e 20-30. Phomola metsotso e 1.5-2 lipakeng tsa selikalikoe. Palo ea didikadikwe ke 2-6.
- Nako e nyane ea ho ts'oara. Nako e khuts'oane ea koetliso e etsa hore e fihlellehe ho baatlelete ba bangata. E le molao, thuto e joalo e lumellana le metsotso e 30-60 (ho latela palo ea masakana).
- Boteng ba tsebo e thata. Melao-motheo ea ntlafatso ea koetliso ea potoloho e bolela feela mojaro lihlopheng tsohle tsa mesifa. Mofuta oa mojaro o khetholla ntlha ea ho khetheha ha papali e kholo.
- Ho ikoetlisa ka botlalo 'meleng o le mong. Hangata, boikoetliso bo le bong bo abeloa sehlopha ka seng sa mesifa. Ka nako e ts'oanang, tatellano ea ntlafatso ea bona ea fetoha ho tloha koetlisong ho ea koetlisong. Ka mohlala, ka letsatsi la pele, u qala ka ho ikoetlisa ka sefubeng, ka letsatsi la bobeli, ho tloha ka morao, joalo-joalo.
- Matla a mojaro lihlopheng tse fapaneng tsa mesifa a khethoa ke boholo ba 'ona le monyetla oa khatello ea maikutlo. Boikoetliso ba mantlha bo lokela ho sebelisoa haholo.
Ho aha 'mele le ho ikoetlisa, koetliso ea potoloho e sebelisoa ke ba qalang ba thatafalloang ke ho ikoetlisa hanghang ka boima bo sa lefelloeng, le nakong ea ho omisa. Ho fumana boima bo theiloeng feela thupelong ea potoloho ho ke ke ha sebetsa. Mothating ona, ts'ebeliso ea sistimi e joalo e eletswa feela ka har'a moralo oa nako ea mejaro.
Mefuta-futa
Joalo ka CrossFit, koetliso ea potoloho ke mokhoa oa moralo oa boikoetliso o sa khetholleng profil ea semathi. Motheo o raliloeng metheong ea mantlha ea koetliso e joalo e o lumella ho theha phapang ho latela litlhoko tsa moatlelete: ho tsoa koetlisong ea khale, e sebelisoang libakeng tsohle tse amanang le ho phahamisa litšepe (ho aha 'mele, ho matlafatsa motlakase, jj.), Ho ea koetlisong ea liatleletiki tse kopaneng. ho nts'etsapele bokhoni ba ts'ebetso (Tabata, crossfit, jj.).
Ha re shebeng likhetho tsa mantlha tsa koetliso e chitja tafoleng:
| Mofuta oa koetliso | Tšobotsi | Mokhoa oa ho tsamaisa |
| Chitja ea mantlha | Boholo ba nts'etsopele ea lits'oants'o tsa matla ka lebaka la ho qheleloa ka thoko ho boitlhakiso bo seng profil. | Ho sebelisoa feela boitlhakiso ba mantlha bo kopanetsoeng. |
| Ho haha 'mele chitja | Palo e kholo ea kholo ea mmele. Sebelisa ke ba qalang e le tokisetso ea motheo bakeng sa phetoho ea ho arohana le ka li-dryer tse nang le boiphihlelo. | Ho fapana le selikalikoe sa mantlha, boikoetliso ba ho itšehla thajana bo ka eketsoa ha ho hlokahala. Nakong ea karolo ea ho omisa, cardio e ka eketsoa. |
| Selikalikoe ho Crossfit | Nts'etsopele e kholo ea matla a sebetsang ka lebaka la boits'oaro ba boikoetliso. | Ho kopanya melao-motheo ea ho phahamisa litšepe le liatleletiki ho bolela nts'etsopele ea matla a sebetsang le mamello. |
| Lipapali | Nts'etsopele e phahameng ea lits'oants'o tsa lebelo. | Koetliso e kenyelletsa nts'etsopele ea mantlha ea lihlopha tsohle tsa mesifa ka ho theha liphetoho bakeng sa boiphihlelo. |
| Protocol ea Tabata | Boholo bo phahameng bo kopantsoe le nako e tlase ea koetliso. | Molao-motheo oa tsoelo-pele ea thupelo le ho theoa ha matla a loketseng ka lebaka la ho theoa ha taolo e thata ea nako hammoho le ho lekola pulse e hlokomeloa. |
U hloka ho utloisisa hore mefuta ena e hlahisoa e le mohlala feela, hobane mofuta o mong le o mong oa thupelo o ka hahuoa holim'a metheo ea koetliso ea mantlha ea potoloho. Mohlala, boikoetliso kapa litebele, tseo e 'ngoe le e' ngoe ea tsona e nang le sebopeho se kopaneng ebile e u lumella ho kopanya metheo ea Tabata le liatleletiki, kapa ho phahamisa matla le ho tšela.
Tsebo ea nako e telele
Ha re nahana ka boikoetliso ba thupelo ea potoloho le molao-motheo oa kaho ea eona, ho ka hlokomeloa hore ha ho mohla e sebelisoang ke baatlelete selemo ho pota. Hoa utloahala ho ba qalang ho ithuta ka sistimi e joalo bakeng sa likhoeli tse 2-4. Li-dryer tse nang le boiphihlelo li ka sebelisa boikoetliso bo chitja bakeng sa likhoeli tse 2-3. Boemong ba ho hira, ho tla utloahala ho beha beke e le 'ngoe ea koetliso ea potoloho libekeng tse ling le tse ling tsa 4-6 e le karolo ea nako ea mejaro.
Kamehla ha ho na thuso ho sebelisa koetliso ea potoloho, hobane 'mele o tloaela mofuta ona oa mojaro, o fokotsang katleho ea koetliso.
Lenaneo le sebetsang kamehla
Bakeng sa ba batlang mokhoa o phethahetseng oa ho ikoetlisa, mona ke mohlala oa boikoetliso ba potoloho bo loketseng baatlelete le ba qalang ba nang le boiphihlelo bonyane ka boiphihlelo ba tšepe.
| Mantaha | ||
| Rekisa Bench Press | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Mohala o le mong oa dumbbell | 1x10-15 |  |
| Tobetsa leoto ka ketsiso | 1x10-15 |  |
| Leshano le kobehile maotong ka simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ho lutse mochini oa khatiso oa dumbbell | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Li-curls tsa barbell tse emeng | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa benche oa Fora | 1x10-15 |  |
| Laboraro | ||
| Lits'oants'o tse kholo | 1x10-15 |  |
| Mochine oa khatiso oa benche ea Dumbbell | 1x10-15 |  |
| Katoloso ea leoto ho simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ho bolaoa ha barbell ea Romania | 1x10-15 |  |
| Ho hula ha tšepe e pharaletseng | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls o lutse bencheng e sekametseng | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Katoloso ea boloko ea li-triceps | 1x10-15 |  © letsatsing le letšo - stock.adobe.com |
| Labohlano | ||
| Li-squats tsa mahetla a Barbell | 1x10-15 |  © Vitaly Sova - stock.adobe.com |
| Lefu la Romania Dumbbell Deadlift | 1x10-15 |  |
| Ho ina hodima mekoallo e sa lekanang | 1x10-15 |  |
| Mola oa bareng o sekametse lebanteng | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Tšoaea ka mokhoa o moqotetsane | 1x10-15 |  |
| Scott Bench Curls | 1x10-15 |  © Denys Kurbatov - stock.adobe.com |
| O lutse Arnold Press | 1x10-15 |  |
Ka kakaretso o hloka ho etsa didikadikwe tse 3-6 joalo, eo ea pele e leng mofuthu. Phomola lipakeng tsa boikoetliso - metsotsoana e 20-30, lipakeng tsa masakana - metsotso e 2-3. Nakong e tlang, o ka eketsa boikoetliso ka ho eketsa palo ea masakana, ho sebetsa boima ba 'mele le ho fokotsa nako ea ho phomola. Ka kakaretso, lenaneo le fana ka ts'ebetsong ts'ebetsong ea lona nakong ea likhoeli tse 2-3, ka mor'a moo ho molemo ho fetohela karohanong ea khale.
Tlhokomeliso: Karohano ka matsatsi a beke e lula e le khang 'me e fana ka maikutlo a ho fetoha lenaneong la hau la koetliso. Ha ho hlokahale hore u etse sena makhetlo a fetang a 3 ka beke.
Melemo ea mantlha ea mokhoa ona oa koetliso e kenyelletsa:
- Ho hloka tsebo ea sehlopha se le seng sa mesifa. Sena se lumella 'mele oa semathi hore se itokisetse ho jara moroalo ho tse ling tse ikhethang nakong e tlang.
- Ho se feto-fetohe. Boima ba lisebelisoa bo khethoa ke ho ikoetlisa ha moatlelete.
- Nako e khutšoane ea koetliso. Ho fapana le lipapali tse ling, koetliso ea kannete ea potoloho e ka etsoa ka metsotso e 30-60.
- Bokhoni ba ho etsa liphetoho le ho nka sebaka sa boikoetliso ka litšoantšo tse tšoanang ho latela likhetho tsa motho ka mong.
Chitja vs crossfit
Crossfit, joalo ka sebaka sa boikoetliso, e holile motheong oa melao-motheo ea koetliso ea potoloho, e lateloa ke ho hatisa nts'etsopele ea matla a sebetsang. Leha ho na le palo e kholo ea liatleletiki, boikoetliso le boikoetliso lenaneong la tlholisano ea Lipapali tsa Crossfit, ho ka hlokomeloa hore libaka tsa meputso li lula li nkuoa ke baatlelete ba nang le tsebo e kholo ea boikoetliso bo boima.
Ha re nahaneng hore na CrossFit ke ntšetso-pele e utloahalang ea melao-motheo ea ho aha koetliso ea potoloho, hore na e ba kenyelletsa kapa e ba hanyetsa ka botlalo.
| Koetliso e chitja | Sefapano sa Canonical |
| Boteng ba tsoelo-pele e sa khaotseng. | Ho hloka tsoelo-pele ea profiling. Mojaro o khethoa ke Wod. |
| Tsoelo-pele e khethoa ke boima ba 'mele, likhahla, likhahla, nako ea phomolo. | Ka mokhoa o ts'oanang. |
| Ho sebelisa boikoetliso bo tšoanang bakeng sa potoloho ea khoeli ea 1-2 ho ntlafatsa sephetho. | Mefuta e mengata e fapaneng, e o lumellang ho nts'etsapele mojaro oa profiling ka ho tsosa lihlopha tsohle tsa mesifa khafetsa. |
| Bokhoni ba ho fapanya boikoetliso bo lumellanang le litlhoko. | Ka mokhoa o ts'oanang. |
| Nako e khuts'oane haholo ea ts'ebetso ea koetliso. | Phapang ea nako ea koetliso e lumella nts'etsopele ea litsamaiso tse fapaneng tsa matla 'meleng, e eketsa palo ea glycogen le kutloisiso ea oksijene ea mesifa. |
| Ho haelloa ke tsebo e thata ho u lumella ho etsa mesebetsi eohle. Ho kenyelletsa nts'etsopele ea matla, mamello, ho chesa mafura, ho ntlafatsa ts'ebetso ea pelo. Moeli feela ke hore ho latela lenaneo ho khethoa ke nako ea thupelo. | Ho hloka tsebo e felletseng ho o lumellang ho fihlela nts'etsopele ea bokhoni ba 'mele. |
| E loketse baatlelete ba maemo ohle a boikoetliso. | Ka mokhoa o ts'oanang. |
| Mokoetlisi o hlokahala ho laola sephetho le mokhoa oa boikoetliso. | Ka mokhoa o ts'oanang. |
| Ho hlokahala hore ho hlahlojoe sekhahla sa pelo ho thibela lefu la pelo la baatlelete. | Ka mokhoa o ts'oanang. |
| Mokhoa o bolokehileng oa koetliso. | Ke papali e bohloko e hlokang taolo e fetang ea thekniki, lebelo la pelo le nako ea ho fokotsa likotsi 'meleng. |
| Ha ho na tlhoko ea ho ikoetlisa ka sehlopha. | Ts'ebetso e kholo ka ho fetisisa e fihlelleha hantle ho koetlisong ea sehlopha. |
Ho ipapisitsoe le tsohle tse kaholimo, re ka fihlela qeto ea hore CrossFit e kopanya melao-motheo ea koetliso ea potoloho, ho e hlophisa ka kopanelo le melaoana e meng ea mantlha ea boikoetliso ho fihlela litholoana tse ntle.
Koetliso ea potoloho e ntle joaloka pre-Workout ea CrossFit, kapa e lumellana hantle ntle le e 'ngoe ea mananeo a WOD a etsoang beke kaofela.
Ho akaretsa
Ho tseba hore na koetliso e felletseng ea potoloho ea 'mele ke eng, le ho utloisisa metheo ea ho aha koetliso, o ka fetola lenaneo la koetliso hore le lumellane le litlhoko tsa hau. Taba ea mantlha ke ho hopola melao e 'maloa mabapi le moaho oa thupelo ea potoloho bakeng sa koetliso ea CrossFit:
- Ho sebelisa nako ho qoba ho ema.
- Ho lula u fetola boikoetliso ba profiling (ha u ntse u boloka botsitso ba mojaro).
- Ho boloka boemo ba matla le nako ea koetliso.
