Ongorora Maitiro Nezvokushandisa Kushandisa CrossFit Kurasikirwa Uremu
Wakamboedza CrossFit weight loss program? Vakawanda vanotora chikamu vanopika nehurongwa hwekugadzirira kupisa makirori, kuvaka musimba uye kuchinja hupenyu hwako. Kuwedzera kwekuzvipira kunogona kuonekwa sechitendero-kufanana. Asi yakachenjera here kushandisa CrossFit kuderedza uremu?
Tsvakurudzo dzinoverengeka dzekutsvakurudza dzinojekesa kubudirira uye kuipa kwepurogiramu yakakurumbira yekurasikirwa nekurema. Uye nyanzvi dzakadai saGreg Zuffelato, muvambi weI Believe Weight Loss vane pfungwa dzakasimba zvakare. Greg ndiye aimbova mudzidzisi weFrenchFit uye aine mukana weFortFit.
Iye zvino anoshandisa nzira yakasiyana yekubatsira vanhu kuderedza uremu uye kusvika pamagariro avo ekufananidzira.
Chii chinonzi CrossFit?
CrossFit chirongwa chekuvhima, tsika, uye munharaunda. Basa reStartFit ndere "kuvaka purogiramu inonyanya kugadzirira vadzidzisi vezvimwe zviitiko zvepanyama-kwete chete kune zvisingazivikanwi, asi kune vasingazivikanwi." Muchidimbu, ruzivo rweFrancisFit nderimwe rinoshandisa kuzvipira kwakasimba mukushanda zvakaoma mararamiro .
Vadzidzi veMuchinjikwa vanopedza basa rezuva (WOD) vese kana semudzidzisi uye boka revamwe vanoita zvekuita mune imwe nzvimbo yakasarudzwa yeCrossfit, iyo inonziwo "bhokisi." Kuita basa kunowanzove kwenguva pfupi, kwakanyanya uye kunobatanidza muviri wose, mauto-tsika maitiro.
Kune vateereri vanofarira, mazano ekudya zvinobayirwa pamuchinjikwa weWatchFit apo mazano ari kutevera chirongwa che 40-30-30 chirongwa chekudya (40 muzana yemakrohydrate, 30 muzana protein, 30 muzana mafuta) kana kushandisa Paleo Diet kuti inosvika mabasa avo uye muviri mafuta zvinangwa.
Batsiro reWatchfit Weight Loss
Saka iwe unofanira kushandisa CrossFit kurasikirwa nehutemi here? "Nokuda kwekurasika," anodaro Zuffelato, "CrossFit inogona kunge iri purogiramu yakanakisisa nekugadzirisa zvimwe." Kubatsirwa kwepurogiramu kunosanganisira:
- CrossFit inopisa makoriyori: Kana yaitwa zvakanaka, kukwirira-kwanda kushanda kwakafanana neFrenchFit yakaoma zvikuru. IAmerican Council on Exercise (ACE) inotaura kuti varume vanogona kupisa makirogiramu 15-18 paminiti uye vakadzi vanogona kupisa 13-15 makorikiti paminiti vachiita basa. Mukuwedzera, vatori vechikoro vanoshanda pakakwirira zvakanyanya kupisa makoriki zuva rese ne EPOC .
- CrossFit inovaka musimba kuti ikurudzire metabolism. Vadzidzi veC crossFit vanogona kutarisira kuvaka simba uye kuwedzera musimba mashoma. Greg anoti kuchinja kukuru kwaakaona paakatanga na CrossFit kwaive kuchinja mumuviri wake mafuta uye musimba. Kuvandudzwa kwemuviri wehupenyu hakusi kungobatsira muviri wako kuti utarise uye wakasimba asiwo unobatsira kuti urambe uine utano hwakanaka hwemetabolism .
- CrossFit munharaunda inopa rubatsiro rwemagariro evanhu. Chimwe chinhu chinokosha chePortFit chirongwa ichi kugoverana neWOD yako paIndaneti kana kune vamwe munharaunda yako. Kune vanhu vakawanda vari kuedza kuderedza uremu, izvi zvekugovana zvinogona kubatsira kuvandudza kusazvidavirira uye kusagadzikana.
- Kushanda kunowanikwa kune ani zvake. Maererano newebsite yavo, CrossFit inowanikwa kune "ani naani ane internet yekutengesa uye kuda, chido, uye ushingi kuti aedze." Vatori vechikamu vanogona kushanda pachavo pachavo vachishandisa WOD yakanyorerwa pawebsite kana kuti vanogona kuenda kune imwe nzvimbo yeConstitute bhokisi. Mumaguta akawanda, mari yekuenda kubhokisi inopfuura kudhura kwekubatana nekambani yehutano yehutano.
- Basa rinokurumidza uye rinoshanda. Kune vanhu vane hutano vakatoziva kuti vanoita sei zvinowanzoitwa CrossFit maitiro, basa rinopiwa rakapedzisira uye rinobudirira. Kana iwe uri munhu akabatikana ari kuedza kuderedza uremu nekurovedza muviri, kushanda kwenguva pfupi kunogona kukubatsira kuti uchengetedze chirongwa chako chepurogiramu panzira.
Sei Kutambuka Kurasikirwa Kwemafuro Kusingashandisi
Kunyange zvazvo vamwe vanhu vachibudirira pavanoshandisa CrossFit kuti vashandure uremu, kune zvipingamupinyi zvinogona kuita kuti chisarudzo chisina kunaka kune vamwe vanhu vari kuedza kuderera pasi. Zuffelato akakuvadzwa akakanganisa chirongwa chake. Zvakaitika kwaari hazvisi izvo zvakasiyana maererano nenyanzvi dzakawanda. Dambudziko rekuedza kuderedza uremu neCrossFit rinosanganisira:
- CrossFit inodzinga purogiramu yakakwirira . CrossFit inonyanya kukurira vanhu vazhinji. Maererano neZuffelato, "nekuda kwekutsvaga kwepamusoro, kune chikwata chekudzoka kwepamusoro mu CrossFit." Mukuwedzera, nyanzvi dzeACE dzinobvumawo kuti iwe unogona kurega nokuti zvakaoma zvikuru. Kana kukanganisa kuve chinangwa chako, ipapo iwe unoda kuwana purogiramu iwe unogona kumira nayo kwenguva refu.
- Dambudziko guru rekukuvara. CrossFit workouts kazhinji inosanganisira zvinhu zvakanyanya ngozi. Kana ichibatanidzwa nekumanikidza kukwikwisana neawa kana kuti kune vamwe vatambi zvidzidzo zvinogona kuisa vazhinji vatori vechiitiko pangozi yekukuvara. Zuffelato akakuvadzwa nguva dzose uye akafunga kuti akakuvara purogiramu yakasimba. Haana kunyatsogadzirisa kusvikira apfugama uye akabvumira muviri wake kuti uwedzere nguva yekudzorera.
- Tsika dzakawanda hazvibatsire munhu wose. Kukwikwidzana kweChipFit kudzidzisa kungave kwakanyanyisa kune mamwe maitiro, zvikuru avo avo vatsva kuti vashandise. Kana iwe unotyisidzirwa kuti uite zvizere nguva dzose, iwe haugoni kuona migumisiro yakagadzikana.
- Kuchinja kunogona kutora nguva yakareba kuti udzidze. Vanhu vatsva kuti vashandise muviri, vasina kushandisa nguva yakareba kwenguva yakareba kana kuti vakakuvadzwa kuti vagare vanofanira kuchinja maitiro kuitira kuti varambe vakachengeteka uye vane utano hwakanaka. Izvi zvinogona kuva nguva yakawanda inopedza. Apo mumwe munhu anogona kuita CrossFit, kwete munhu wose anofanira kuita CrossFit.
Unofanirwa Kuedza Kufambidzana Nokuderedza Kuora Kwemaviri Here?
Kana iwe ukaita CrossFit nguva dzose uye nekugadzirisa kwakakodzera, iwe unogona kuona kuchinja kwakanaka mumuviri wako. Asi kana iwe uchida kuora muviri, unoda kuyananisa chirongwa chako chekuita zvekuita-pasinei nokuti chiri chii-zvine nheyo yakanaka yezvokudya.
"Vanhu vanoita chete CrossFit uye vasina chirongwa chekudya kunovaka muviri havaregi kuora," anodaro Zuffelato. "Kana vachinge vaine hutano neChipfit, chirongwa chavo chekudya chinopinda muhuwandu uye pasina chirongwa chakanaka havaoni chero kushaikwa kwekusimudza. Vachaona kuchinja kwemazana emafuta avo , asi seimwe chirongwa chekuvhima, kana chikafu chakakodzera haisi chikamu chechirongwa zviguma zvichange zvichinyadzisa. "
Kana iwe uri akakodzera, kushingaira, mutambi wemunhu anofarira kukwikwidza uye anoda kukurira pasi ipapo CrossFit inogona kuva iyo nzira yakanakisisa yokuti iwe uremerwe uremu. Asi kana izvozvo zvisingazvitsanangiri iwe, mikana yakanaka kuti iwe unogona kurasikirwa nehuwandu kana iwe uchibatanidza kudya kwakanaka uye chirongwa chinononoka zvekuita muviri chinogara.
Sources:
Gerard, Jim. "Pane Basa Rinokosha Here Panjodzi?" American Council on Exercise Pro Kubva muna January 2014.
Fabio Comana, MS, MA. "Muchinjikwa-Iko Kunokosha Kwazvo Njodzi Here?" Nyanzvi dzeACE Dzinofungidzira. " American Council on Exercise Certified News November 2010.
Pete McCall, MS. "Chii chinonzi CrossFit kudzidziswa uye zvakakodzera munhu akawandisa?" Fit Life April 29, 2010.
Amanda Vogel, MA. "Kunyanyisa Kunzwisisa: Ndezvipi Zvakawandisa Zvakanyanya?" IDEA Fitness Journal February 2014.