CrossFit Yana ɗaya daga cikin mafi ƙalubale da kalubale a cikin duniyar motsa jiki. Haɗuwa da aikin motsa jiki mai ƙarfi, juriya da ƙarfi, abin da ake kira WODs (Aiki na Ranar) yana gwada jiki da tunani. Idan kuna neman ƙalubalen da zai sa ku ƙetare iyakokin ku, muna gabatar da wasu ayyuka masu ƙarfi da tasiri na WOD waɗanda zaku iya yi.
Daga wasannin motsa jiki na yau da kullun mai suna bayan jarumai da suka mutu zuwa matsananciyar gwaje-gwaje na juriyar tsoka, kowane WOD yana da nasa tsarin da matakin wahala. A cikin wannan labarin, za mu bincika wasu daga cikin mafi kyawun ayyukan CrossFit kuma mu ba ku shawarwari kan yadda ake magance su cikin nasara.
Menene WOD kuma me yasa yake da tasiri sosai?
Kalmar WOD yana nufin "Aiki na Rana" a cikin Mutanen Espanya. Wannan ƙayyadaddun na yau da kullun ne wanda aka yi a cikin zaman CrossFit, ya bambanta cikin maƙasudi, motsa jiki da tsawon lokaci. Babban abin jan hankali na waɗannan motsa jiki yana cikin ikon haɓakawa juriya na zuciya da jijiyoyin jini, ƙarfin fashewa da kuma iya wasan motsa jiki cikin kankanin lokaci.
WODs na iya haɗawa da tsari daban-daban, kamar:
- AMRAP (Kamar Yadda Yawancin Zagaye): Ana kammala zagaye da yawa kamar yadda zai yiwu a cikin wani lokaci da aka bayar.
- EMOM (Kowane Minti A Minti): Ana kammala wasu motsa jiki a farkon kowane minti.
- Domin Lokaci: Manufar ita ce gama WOD a cikin mafi ƙarancin lokacin da zai yiwu.
- Jarumi WODs: Ayyukan motsa jiki da aka tsara don girmama jaruman soja ko hidima.
- Farashin WODs: Alamu na yau da kullun da ake amfani da su don auna ci gaban jiki.
Mafi ƙalubalanci ayyukan WOD
Da ke ƙasa akwai wasu gwaje-gwajen CrossFit mafi tsanani, waɗanda aka tsara don waɗanda ke neman ɗaukar aikinsu na jiki zuwa matsananci.
Fran: Gwajin saurin da juriya
Wannan WOD babban gwaji ne a cikin CrossFit kuma ya yi fice don ɗan gajeren lokacinsa da ƙarfin fashewa. Ya ƙunshi aiwatarwa 21-15-9 maimaitawa daga cikin darasi masu zuwa a cikin mafi kankanin lokaci mai yiwuwa:
- Thrusters (squat tare da danna kafada) - 42.5 kg ga maza, 30 kg ga mata.
- Ja-ups.
Kalubalen Fran ya ta'allaka ne cikin sauri da kuma ikon kiyaye babban ƙarfi ba tare da rasa dabara ba.
Murph: Kalubale na matsanancin juriya
Ƙarfafawa ta hanyar horarwar Laftanar Michael MurphyWannan WOD gwaji ne na ƙarfin jiki da na tunani duka. Ya ƙunshi darasi kamar haka:
- 1.6 km tsere.
- 100 ja-up.
- 200 tura-ups.
- 300 squats.
- 1.6 km na gudu kuma.
Don ƙara wahala, ana bada shawarar yin shi ta amfani da riga mai nauyin kilo 10.
Bakwai: Cikakken kalubale
Bakwai WOD ne wanda ke da nau'ikan motsa jiki iri-iri da yawan bukatarsa. Zagaye bakwai na:
- 7 hannun hannu tura-ups.
- 7 masu buguwa.
- 7 gwiwoyi zuwa gwiwar hannu.
- 7 matattu.
- 7 bugu.
- 7 kettlebell swings.
- 7 ja-up.
Wannan horon hade ne ƙarfi, juriya da haɗin kai.
DT: Karfi da juriya
Wannan WOD yana mai da hankali kan ɗaga barbell kuma yana ƙalubalantar juriyar tsokar mahalarta taron. Ya ƙunshi:
- 12 matattu.
- 9 rataya iko yana tsaftacewa.
- 6 turawa.
An kammala zagaye biyar tare da a saitin nauyi na 70kg ga maza kuma 47.5 kg ga mata.
Nasihu don magance mafi yawan buƙatun WODs
Don kammala waɗannan motsa jiki ba tare da lalata fasaha ko aminci ba, yana da mahimmanci a bi wasu shawarwari:
- Yi dumi da kyau kafin ka fara: Kyakkyawan dumi yana rage haɗarin rauni kuma yana inganta aikin.
- ci gaba: Kada ka gajiyar da kanka da sauri; yi ƙoƙarin sarrafa ƙarfin ku a cikin WOD.
- Yi amfani da fasaha daidai: Yin aiwatar da motsa jiki da kyau shine mabuɗin don guje wa raunuka.
- Sikeli idan ya cancanta: Idan motsa jiki yana da wuyar gaske, daidaita nauyi ko maimaitawa gwargwadon matakin ku.
WODs shine ainihin CrossFit, ƙalubalanci 'yan wasa don inganta su juriya, ƙarfi da ƙarfin tunani a kowane zama. Horowa kamar Fran, Murph ko DT sun tabbatar da cewa nassoshi ne na gaskiya a cikin wannan duniyar, suna ba da ƙalubale akai-akai ga waɗanda ke neman haɓaka kansu. Makullin fuskantar su yana cikin kula da isassun dabarun, yin aiki a kan fasaha da sarrafa makamashi da kyau a kowace maimaitawa.