ʻAʻole maʻamau nā ʻeha o CrossFit. Ma hope o nā mea āpau, pili mau ka hoʻomaʻamaʻa i ka hana me nā kaupaona manuahi a kuhikuhi i ke koʻikoʻi koʻikoʻi i ke kino ma loko o ka pālolo holoʻokoʻa.
I kēia lā e nānā mākou i nā laʻana maʻamau o nā ʻeha i ka wā o CrossFit hoʻomaʻamaʻa, kā lākou mau kumu, kamaʻilio e pili ana i nā helu ʻepekema e pili ana i kēia pilikia, a hāʻawi hoʻi i nā ʻōlelo aʻoaʻo e pili ana i ka hōʻemi ʻana i nā ʻeha ma CrossFit
Hoʻomaopopo maikaʻi nā ʻōlapa ʻoihana āpau i nā ʻeha crossfit maʻamau o 3.
- ʻEha hope;
- Nā hōʻeha poʻohiwi;
- Nā hōʻeha hui (kuli, kuʻekuʻe, lima lima).
ʻOiaʻiʻo, hiki iā ʻoe ke hōʻino i nā ʻāpana ʻē aʻe o ke kino - no ka laʻana, ʻeha ke kuʻi i kou manamana lima a i ʻole kekahi mea ʻoi aku ka maikaʻi, akā e kamaʻilio mākou e pili ana i nā mea maʻamau he 3.
© glisic_albina - stock.adobe.com
Nā laʻana o CrossFit Injury
ʻO nā hōʻeha āpau i ʻōlelo ʻia ma luna aʻe he ʻoluʻolu ʻole - kēlā me kēia i kona ʻano ponoʻī. A hiki iā ʻoe ke kiʻi iā lākou i kāna ʻano ponoʻī. Pehea pololei a ma kahi o nā hana CrossFit e hōʻike ai mākou iā ia ma ke ʻano.
ʻEha hope
Mai hoʻopono, ʻo nā ʻeha i hope ka mea weliweli loa ma CrossFit. I ka ʻoiaʻiʻo, nui ka hapa nui o lākou, mai ka hernias a i nā neʻe a me nā pilikia ʻē aʻe. Ma nā kumu hea ʻoe e hōʻeha ai i kou kua ma CrossFit? Ma lalo kahi papa inoa o nā hana traumatic nui loa no ka hope.
- Hopu lālani;
- Make loa;
- Pākuʻi Barbell;
- Squat (i kona ʻano ʻokoʻa).
No nā kumu kūpono, ʻaʻole mākou e hōʻike i nā hiʻohiʻona ola maoli o nā ʻeha ma ke wikiō - ʻaʻole maʻalahi ke nānā aku iā ia me kahi psyche paʻa.
© Teeradej - stock.adobe.com. Hernia intervertebral
Nā hōʻeha poʻohiwi
Hoʻohālikelike ʻia nā hōʻeha poʻohiwi e ka ʻoiaʻiʻo ʻeha a lōʻihi loa lākou. ʻO ke kuhi hewa nui o nā ʻālapa novice i loaʻa i ka ʻeha poʻohiwi ʻo ia, i ka wā i ola ai, i ka loaʻa ʻana o ke kōkua i kali ʻia, holo wikiwiki lākou i ke kaua a ukali ʻia e kekahi mea ʻeha ʻē aʻe.
E mālama pono ʻia kahi ʻeha poʻohiwi ma CrossFit. A ma hope o ka hoʻōla ʻana iā ia, pono ʻoe e hoʻomaka i ka hoʻomaʻamaʻa poʻohiwi me ke akahele a me ka lohi.
Nā hana traumatic nui loa:
- Paʻi paʻi Bench;
- Hoʻonui i nā dumbbells i nā ʻaoʻao i ka lūlū a moe paha ma kou kua;
- Pākuʻi like like mai ka pali (nā wāwae ma kekahi pae ʻē aʻe);
- Makemake i ka umauma.
© vishalgokulwale - stock.adobe.com. ʻO ka ʻeha Rotator
Nā hōʻeha hui pū
A ʻo ke kolu o ka papa inoa, akā ʻaʻole ka mea liʻiliʻi loa, he mau ʻeha pū. ʻO ke alakaʻi maikaʻi ʻole ʻo ia ka hōʻeha o ke kuli. ʻAʻohe hana pilikino e hoʻopili ikaika i nā ʻeha. Pono ʻoe e hoʻomaopopo ma ka ʻaneʻane kokoke i nā hoʻolālā a pau a i ʻole nā ami āpau i hōʻike ʻia i ka manawa hoʻokahi.
© joshya - stock.adobe.com. Haehae meniskus
Nā kumu o ka hōʻeha a me nā kuhi hewa maʻamau o nā haʻuki
A laila, e nānā i nā kumu nui o ka ʻeha i ka wā o CrossFit hoʻomaʻamaʻa a me 4 hewa maʻamau.
Nā kumu o ka hōʻeha
ʻAʻole nui nā kumu e hiki ai iā ʻoe ke hōʻeha ma ka hoʻomaʻamaʻa CrossFit ma ka laulā.
- ʻEnehana kūpono ʻole. ʻO ka ʻino o nā mea haʻuki novice āpau. Makemake ʻoe e hāʻawi i kahi kaʻi aʻoaʻo iā ʻoe i ka ʻōlelo aʻo a ʻike inā ke hana pololei nei ʻoe. ʻAʻohe kumu aʻo - e nīnau i kahi ʻaleʻa ʻike ma kahi kokoke. ʻO ʻoukou wale nō? E hoʻopaʻa i kou ʻeha a ʻike iā ʻoe iho ma waho.
- Ke alualu nei i nā moʻolelo a i ʻole nā hoanoho ma ka paepae. Pono ʻoe e hana me ke kaupaona āu e 1) hana ai me ka hoʻokae ʻole i ka ʻenehana 2) hana, ke ʻike nei i nā ukana i lawa i mea e luhi ai i ka hoʻoikaika kino.
- Ka nalowale ʻana o ka nānā a me ka mālama ʻole. A ʻo kēia ka ʻino a nā kāne ʻike - ma hope o ka hana ʻana i hoʻokahi manawa he 100 mau manawa, me he mea lā he nui i ka poʻe e hana lākou ia mea ma ka moeʻuhane me ka maka o ko lākou mau maka, a me ka hoʻomaha ʻana i kahi manawa kūpono ʻole, hiki ke loaʻa nā hopena maikaʻi ʻole no nā pūpū maʻalahi ʻole (e laʻa me ka nui o nā hihia i hōʻino ʻia Lele ka pahu banal - me he mea lā ʻaʻole kēia kahi barbell 200kg ma luna o kou poʻo).
- Lako pono. He sneakers corny ia - ʻaʻole i hoʻolālā ʻia nā sneakers he nui no ka hoʻoikaika kino a hiki ʻole ke mālama i ke kaulike ma luna o lākou. Ka nele o ka piula wai (i nā hihia kahi e pono nui ai). ʻO ka loaʻa ʻole o nā calipera a me nā mea hoʻopaʻa ʻē aʻe i ka hanana āu i ʻike ai he pilikia nui ka hōʻeha iā ʻoe iho, a pēlā aku.
© khosrork - stock.adobe.com
ʻO kahi laʻana nui o kahi ʻeha hope i ka deadlift:
4 mau hewa traumatic maʻamau
| 1. Hoʻomehana | ʻAʻole hoʻomehana ka mea haʻuki i ka wā o ka hoʻomehana a ʻaʻole i hoʻolōʻihi i nā hono |
| 2. Nā ʻeha ma mua a ma mua paha | Mai hoʻouka i nā mākala a me nā hono i ʻeha a ʻeha hou paha - hiki i kēia ke hoʻonāukiuki loa i ke kūlana. |
| 3. ʻO ka hoʻololi i nā kaupaona kaumaha me ka ʻole o ka hoʻomākaukau | ʻO kahi laʻana, e like me ka papahana, loaʻa iā ʻoe ka deadlift me kahi kaupaona kiʻekiʻe o 100 kg. A me ke ala mua, kau ʻoe i 80kg, a ma ka lua, kau ʻoe i 100kg i ka manawa hoʻokahi a manaʻo ʻoe ua luhi loa kou mauʻiʻo. I kēia hihia, pono ʻoe e hoʻomaopopo he pono ʻoe e hoʻokokoke i ke kaupaona o ke kaupaona iki, e hoʻopili pono i nā mākala. |
| 4. Pono ʻoe e helu i kou ikaika | Inā ʻoe e ʻaʻa nei e hana i ke kaupaona X, a he nui nō kāu e hoʻokokoke nei, a laila ʻaʻole pono ʻoe e pili i nā kaupaona hou i ka hopena o ka ʻenehana. Hoʻopili nui kēia kuhi hewa i nā kāne. |
Aia kekahi bonus ma ke wikiō - hewa 5 😉
ʻIkepili Helu CrossFit
Ke ʻano a me ka laha ʻana o nā ʻeha i ka wā o ka hoʻomaʻamaʻa crossfit. (kumuwaiwai: 2013 US National Library of Medicine National Institutes of Health study; ka nānā ʻana ma ka loulou i ka ʻōlelo haole).
ʻO CrossFit kahi ʻano loli mau, ikaika, neʻe i ka hana i makemake ʻia e hoʻomaikaʻi i ka hana kino o ke kanaka. Ua loaʻa ka ʻenehana i ka hanohano a puni ka honua mai kona hoʻokumu ʻia he ʻumikūmālua mau makahiki i hala. Nui nā loiloi e pili ana i nā hōʻeha e pili ana i ka hoʻomaʻamaʻa crossfit, e like me ka rhabdomyolysis a me nā ʻeha musculoskeletal. Eia nō naʻe, a hiki i kēia lā, ʻaʻole i loaʻa kahi hōʻike hōʻoiaʻiʻo i ka palapala.
ʻO ke kumu o kēia noi ʻana e hoʻoholo i nā helu trauma a me nā ʻikepili o nā mea hoʻokūkū crossfit i loaʻa i ka wā o nā papa hoʻomaʻamaʻa i hoʻolālā ʻia. Ua hāʻawi ʻia i kahi nīnau ninaninau i nā kolamu crossfit ma ka pūnaewele no ka loaʻa ʻana o kahi laʻana helu.
© milanmarkovic78 - stock.adobe.com
Nā hopena noiʻi
ʻO nā ʻikepili i hōʻiliʻili ʻia e komo pū ana me nā heluna kanaka, nā papahana, nā moʻolelo, a me nā ʻano ʻeha.
- Ua hōʻiliʻili ʻia nā pane he 132 mai ka 97 (73.5%) i hōʻeha ʻia i ka wā o ka hoʻomaʻamaʻa CrossFit.
- He 186 mau liona, me 9 (7.0%) e koi ana i ke ʻoki.
- ʻO ka nui o ka hōʻeha ma 3.1 no 1000 mau hola o ka hoʻomaʻamaʻa ʻana. ʻO kēia e pili ana i ka ʻāpana haʻuki ʻeha i hōʻeha ʻia i kēlā me kēia hola 333 o ke aʻo ʻana. * (* Manaʻo o Editor)
ʻAʻole i hōʻike ʻia nā hihia o ka rhabdomyolysis. (ʻoiai, ʻo kahi laʻana, ma ka wikipedia like e hōʻike akāka ʻia kēia)
ʻO nā helu ʻeha ma ka hoʻomaʻamaʻa crossfit e like me ka mea i wehewehe ʻia i nā puke no nā haʻuki e like me:
- Hāpai hāpai 'Olumepika;
- Hāpai uila;
- Hale hoʻoikaika kino;
- Ma lalo iho nei nā hoʻokūkū hoʻokūkū hoʻokūkū e like me ka lāki a me ka lāliki.
ʻO nā ʻeha ma ka poʻohiwi a me ka iwi kuamoʻo, akā, ʻaʻole i hoʻopaʻa ʻia nā hihia o ka rhabdomyolysis.
ʻĀ, a laila e kahaki i kāu hopena iho. Inā makemake ʻoe i ka ʻatikala, kaʻana like ia me kāu mau hoaaloha ma nā pūnaewele kaiaulu. He nīnau a nīnau paha kāu? Welina!
