תזונה וכושר – הולכים יד ביד בקרוספיט!
אחרי שהבנת מהו קרוספיט, וכמה סוג אימון זה יכול לעזור לך בשיפור הכושר והמראה.זה הזמן לגשת לעיקר. חשוב שתביני שקרוספיט זה לא תוכנית אימון אלא יותר תבנית שאפשר לשחק איתה. הסבר על האימון עצמו:
באימון אנחנו בוחרים כמות תרגילים מסויימת,ואת התרגילים אנחנו מבצעים על הזמן, במשך מספר סבבים.
לצורך הדוגמא נקח אימון הבנוי מ3 תרגילים :
סקוואט משקל גוף – 50 חזרות
קפיצה בדילגית – 60 שניות
כפיפות בטן – 40
5 סבבים
תרגילים אלה מיועדים לכל אדם בכל גיל ובכל רמה , הרעיון הוא לעשות את אימון הקרוספיט על זמן בווריאציות שונות ומגוונות, השאיפה היא להשלים את האימון בזמן המהיר ביותר שניתן בזמן נתון לפי היכולות שלך היכולת שלך.
אימון בנוסח זה יכול לקחת בין 10 ל-30 דקות , תלוי ברמת המתאמן.
דוגמא מספר 2:
– 30 שכיבות שמיכה/40 כפיפות בטן
– 400 מטר ספרינט(עדיף על אליפטיקל)
– קפיצות עם שתי הרגליים בו זמנית על מדרגה, ספסל, מה שזה לא יהיה.
– 10 מתח
3 סבבים
תראה,
זה למשל אימון טיפה יותר קשה אבל כל בנאדם יכול לעשות אותו בהתאם ליכולות שלו, אם בנאדם לא יכול לעשות מתח, אפשר לשים כיסא מתחת למתח ולעשות חזרות שליליות(להרים את עצמך לכיוון המתח בעזרת קפיצה מהכיסא, ולרדת לאט – זה נקרא חזרות אקצנטריות. ניתן לעשות גם אימון כוח נטו
דוגמא מספר 3:
– דדליפט 2 חזרות
– פרס 2 חזרות
– מנוחות של דקה וחצי לאחר סיום שני התרגילים.
8 סבבים.
כמו שהבנתם אפשר לשחק עם זה ללא סוף.אני לא ממליץ לעשות קרוספיט יום אחרי יום, מינימום יום מנוחה. אין לחזור על אותו אימון פעמיים ברצף.
במקרה ואינכם מכירים חלק מהתרגילים שכתבתי למעלה, תכתבו אותם ביוטיוב ותקבלו סירטון שמסביר איך לעשות אותם.או צרו איתנו קשר.
מה עם התזונה?
אני לא תומך ולא מאמין באימון ללא תפריט תזונה, זה כמו שפיצה תהיה בלי גבינה, אפשר לאכול אותה ככה, אבל זה פשוט לא זה. אם מה שהבנתם מהשורה האחרונה זה לאכול פיצה עם גבינה – אז זו לא הייתה הכוונה!
אז אחרי שהבנו שבשביל למקסם את האימון שלנו אנחנו חייבים תפריט תזונה, בואו אספר לכם על התזונה שממציאי שיטת הקרוספיט ממליצים.
אכלו חלבון והרבה, יש להמעיט בפחמימות ולאכול פחמימות בעלות אינדקס גליקמי נמוך( א.ג מלמד אותנו עד כמה מהר האוכל שאכלנו מעלה את רמות הסוכר בדם) לאכול שמנים איכותיים כגון – שמן זית, שמן מהחי, שמן אבוקדו.
אין לאכול שמנים תעשייתים כגון :שמן תירס, שמן סוייה , שמן קנולה וכו'. לאכול הרבה ירקות , לאכול 3-1 מנות פרי ביום, אגוזים לא קלויים. לשתות מים, ולהימנע ממשקאות מוגזים. הרעיון מאחורי התזונה הזאת הוא לבסס את התזונה שלנו על תזונת האדם הקדמון, שהיה בריא יותר
מכיוון שאכל אוכל שהגוף שלנו מכיר ויודע להתמודד איתו.
דעתי האישית – אין ספק שמזונות תעשייתיים הם אסון בריאותי לגוף שלנו ואני ממליץ להמעיט בהם כמה שיותר, אני אישית ניסיתי את התוכנית הזאת והבעיה העיקרית איתה זה בפן הכלכלי, חלבון יותר יקר מפחמימה, ואוכל שהוא יותר בריאותי הרבה יותר יקר מאוכל תעשייתי לצערנו.
אני אכתוב בקרוב בפירוט על הרעיון שעומד מאחורי תזונת האדם הקדמון.
דעת המתאמן:
כמה וכמה מתאמנות שלי ניסו את התוכנית וזה מתחלק ל- 2 דעות:
הצלחה וכישלון.
יש לי מתאמנות שעד היום מתאמנות ואוכלות בסיגנון שהוצג במאמר, מטרתן של רובן ככולן היא לרדת במשקל והן רואות תוצאות יפות ומאוד מרוצות מההרגשה הכללית. החצי השני שהגדיר את התוכנית ככישלון אלה בנות שלא הצליחו להסתגל ולהתרגל לרעיון של להמעיט בפחמי מות ובג'אנק פוד ולעבור לאוכל בריא יותר.
התזונה היא זאת שהפילה אותן בתוכנית הנוכחית, ולאו דווקא האימון עצמו.
מה המסקנה?
האדם נולד עם פוטנציאל עצום, היחיד שעומד בינו לבין מימוש הפוטנציאל שלו זה הוא עצמו! אני שם כאן קישור לאתר הראשי של קרוספיט בחו"ל יש שם המון רעיונות לסוגי אימון, ועוד קצת ידע לא יזיק לאף אחד –מומלץ לעיין בו.
http://www.crossfit.com/
ג'ניה רומסקי,
המאמן האישי שלך,
לחיי הבטן השטוחה שלך.
72 תגובות
Howdy exceptional blog! Does running a blog like this take a large amount of work?
I have very little knowledge of coding however I was hoping to start my own blog in the
near future. Anyhow, if you have any recommendations
or tips for new blog owners please share. I know this is off topic however I just wanted
to ask. Thanks!
I believe what you published was very reasonable. However, think on this, what if you were
to create a awesome post title? I ain't saying your information is
not good., however what if you added a post title that makes
people desire more? I mean קרוספיט – האמת
המוזרה (חלק 2) – Briutly – בריאותלי is kinda vanilla.
You ought to glance at Yahoo's front page and see how they create post
headlines to grab people interested. You might
add a related video or a picture or two to get readers interested about everything've got to say.
In my opinion, it might bring your blog a little livelier.
When someone writes an piece of writing he/she retains the plan of a user in his/her brain that how a user can understand
it. So that's why this post is outstdanding.
Thanks!
I'm curious to find out what blog platform you happen to be utilizing?
I'm having some minor security problems with my latest website and I would like to find something more safeguarded.
Do you have any recommendations?
Hello there! Would you mind if I share your
blog with my myspace group? There's a lot of folks that
I think would really appreciate your content.
Please let me know. Many thanks
Magnificent goods from you, man. I've understand your stuff previous to and you are just extremely wonderful.
I actually like what you've acquired here, really like what you are
stating and the way in which you say it. You make it enjoyable
and you still take care of to keep it sensible. I cant wait to read far more from you.
This is actually a terrific site.
Appreciate the recommendation. Will try it out.
Wow, awesome blog layout! How long have you been blogging for?
you make blogging look easy. The overall look of your site
is magnificent, let alone the content!
Hi my loved one! I wish to say that this post is awesome, great written and come with almost all significant infos.
I would like to see more posts like this .
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
I've been looking for a plug-in like this for quite some
time and was hoping maybe you would have some experience with something
like this. Please let me know if you run into anything.
I truly enjoy reading your blog and I look forward to your new updates.
She now knew her life�s fate. She had been claimed as property of the Khan and was to be his broodmare, to be bred as he pleased and to bear his progeny. She looked down at the now stained white robe, the thighs covered with red smudges of blood and other blots. She understood matchmaker words of how she was no longer �pure as snow�. With tears she mourned at the loss of her family and lamented old life, but at back of her mind she couldn�t deny a craving to re-experience the ecstasy of the previous night�s coupling with the Khan.
Way cool! Some extremely valid points! I appreciate you penning this write-up and also the rest of the site is also very good.
Thanks for the good writeup. It actually was a entertainment accountit. Look advanced to more brought agreeable from you!However, how can we keep up a correspondence?
This website certainly has all of the info I needed concerning this subject
and didn't know who to ask.
Hi, i think that i saw you visited my blog so i came to “return the favor”.I am attempting
to find things to improve my website!I suppose its ok
to use some of your ideas!!
magnificent points altogether, you just gained a logo new reader.
What may you suggest about your publish that you
simply made a few days ago? Any certain?
I like reading an article that will make people think. Also,
thank you for allowing for me to comment!
How to ban a person from a blog on blogspot?
Hello, always i used to check weblog posts here in the
early hours in the morning, because i like to learn more and more.
Please let me know if you're looking for a article author for your weblog.
You have some really good posts and I feel I would be a good
asset. If you ever want to take some of the load off, I'd really like to write
some material for your blog in exchange for a link back to mine.
Please shoot me an e-mail if interested. Many thanks!
I was curious if you ever thought of changing the page layout of
your site? Its very well written; I love what youve
got to say. But maybe you could a little more in the way of content so people could connect with it better.
Youve got an awful lot of text for only having one or
two images. Maybe you could space it out better?
Hello admin thank you !
Good blog you've got here.. It's hard to find high quality writing like yours these days.
I honestly appreciate individuals like you! Take care!!
It's an remarkable article for all the internet people; they will take benefit from
it I am sure.
It's awesome to pay a visit this site and reading the views of all friends
about this post, while I am also zealous of getting experience.
hello!,I love your writing very much! share we be in contact more approximately your post on AOL?
I require a specialist in this house to solve my problem.
May be that is you! Having a look forward to see you.
I know this web site presents quality based content and other data, is there any
other web page which gives these things in quality?
This post is priceless. How can I find out more?
After exploring a handful of the articles on your website,
I seriously appreciate your way of writing a blog. I book-marked
it to my bookmark website list and will be checking
back in the near future. Please visit my web site too and let
me know your opinion.
Simply wish to say your article is as surprising. The clarity in your post is
just cool and i can assume you're an expert on this subject.
Fine with your permission let me to grab your feed to
keep up to date with forthcoming post. Thanks a million and please continue the gratifying work.
What's Happening i am new to this, I stumbled upon this I've found It positively helpful and it has helped me out loads.
I hope to contribute & assist other users like
its helped me. Great job.
These are actually wonderful ideas in concerning blogging.
You have touched some fastidious things here.
Any way keep up wrinting.
Touche. Great arguments. Keep up the amazing work.
Hi colleagues, nice article and fastidious urging commented
at this place, I am truly enjoying by these.
I do consider all the concepts you have introduced in your post.
They're very convincing and will definitely work.
Still, the posts are very quick for novices. Could you please
lengthen them a bit from next time? Thank you for the post.
I've been exploring for a little for any high quality
articles or blog posts in this sort of space . Exploring in Yahoo I ultimately stumbled
upon this web site. Studying this info So i'm glad to convey that I've a very good uncanny
feeling I discovered just what I needed. I such a lot certainly will make sure to do not omit this website and provides it a glance on a relentless basis.
It's not my first time to pay a quick visit this website, i am browsing this site dailly
and take good facts from here daily.
Today, I went to the beach front with my children. I found a sea shell
and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear."
She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
She never wants to go back! LoL I know this is totally off topic but I
had to tell someone!
Thank you for every other excellent post. The place else may just anyone get
that kind of information in such a perfect way of writing?
I've a presentation subsequent week, and I am on the search for such information.
Wonderful post! We are linking to this great post on our site.
Keep up the good writing.
If some one wants expert view regarding blogging after that
i propose him/her to pay a quick visit this weblog,
Keep up the good work.
I would like to thank you for the efforts you have put in penning this website.
I really hope to view the same high-grade blog posts from you
in the future as well. In fact, your creative writing abilities has motivated me to
get my very own website now 😉
Major thanks for the blog. Awesome.
Hello there, I found your website by means of Google even as searching for a comparable topic, your
site got here up, it appears to be like great. I've bookmarked it in my google bookmarks.
Hi there, simply become aware of your blog via Google, and located that it's truly informative.
I'm gonna be careful for brussels. I will appreciate when you proceed this in future.
Numerous other people will probably be benefited
from your writing. Cheers!
Thanks for finally writing about > קרוספיט – האמת
המוזרה (חלק 2) – Briutly – בריאותלי < Loved it!
I’m not that much of a online reader to be honest but your blogs
really nice, keep it up! I'll go ahead and bookmark your site to come back down the road.
Cheers
I am really thankful to the owner of this site who has shared this enormous post at at this place.
Its such as you learn my mind! You appear to grasp a lot approximately this,
like you wrote the guide in it or something. I feel that you simply could do
with some percent to force the message house a bit, but instead
of that, this is wonderful blog. A great read. I will definitely be back.
What you said was actually very logical. But, think about this, suppose you typed a catchier post
title? I mean, I don't wish to tell you how to
run your website, but what if you added a title to maybe get a person's attention? I mean קרוספיט – האמת המוזרה (חלק 2) – Briutly –
בריאותלי is a little plain. You should look at Yahoo's home page and watch how they create news headlines to get people interested.
You might add a video or a related pic or two to grab readers excited about everything've written. Just my opinion, it would bring your posts
a little livelier.
I all the time emailed this web site post page to all my associates, as if like to
read it afterward my links will too.
I read this article completely about the resemblance of most
recent and earlier technologies, it's remarkable article.
You have made some really good points there.
I looked on the net to find out more about the issue and
found most people will go along with your views on this site.
Hello friends, its enormous post concerning teachingand completely explained, keep
it up all the time.
I will immediately clutch your rss as I can't in finding your
e-mail subscription hyperlink or newsletter service. Do you've any?
Please permit me recognize so that I may subscribe.
Thanks.
Hi friends, pleasant article and good arguments commented here,
I am in fact enjoying by these.
I read this post fully concerning the resemblance of latest and preceding technologies, it's amazing article.
Link exchange is nothing else but it is only placing the other person's web
site link on your page at appropriate place and other person will
also do same in favor of you.
I am regular reader, how are you everybody? This piece of writing posted
at this web page is in fact pleasant.
Hey there would you mind letting me know which web host you're using?
I've loaded your blog in 3 completely different web browsers and I must say
this blog loads a lot faster then most. Can you suggest a good web hosting provider
at a honest price? Thanks, I appreciate it!
Hi there to every body, it's my first pay a quick visit of this
website; this weblog consists of awesome and really fine information for visitors.
I don't even know how I ended up here, but I thought this post was great.
I do not know who you are but definitely you are going to a
famous blogger if you aren't already 😉 Cheers!
Hello there, I found your blog via Google at the same time
as searching for a similar subject, your website got here up,
it appears to be like good. I've bookmarked it in my google
bookmarks.
Hi there, simply became alert to your weblog thru Google, and located that it's truly informative.
I am going to be careful for brussels. I'll be grateful in case you proceed
this in future. A lot of people will probably be benefited out of
your writing. Cheers!
Thanks for your personal marvelous posting! I seriously enjoyed reading it, you're a great author.I
will always bookmark your blog and will come
back very soon. I want to encourage continue your great writing, have a nice
morning!
I do not know whether it's just me or if perhaps everybody else encountering issues with your website.
It appears as if some of the written text in your posts are running off the screen.
Can someone else please provide feedback and let me know if this is happening to them as well?
This may be a problem with my web browser because I've had this happen previously.
Many thanks
Howdy would you mind sharing which blog platform you're using?
I'm going to start my own blog soon but I'm
having a difficult time choosing between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your layout seems different then most blogs and I'm
looking for something completely unique. P.S My apologies for being off-topic but I had to ask!
Hello there, just became aware of your blog through
Google, and found that it is truly informative. I'm
gonna watch out for brussels. I will appreciate if
you continue this in future. A lot of people will be benefited from
your writing. Cheers!
Hi, i believe that i saw yoou visited my blog thus i got
here to “go bzck the prefer”.I'm attempting to in finding issues to enhance my web site!I suppose its
adequate to make use off a few of your ideas!!
Hi there! Would you mind if I share your blog with my zynga group?
There's a lot of folks that I think would really enjoy your content.
Please let me know. Many thanks
Thank you for this article. I'd also like to epress
that it can become hard when you're in school and starting out to create a
long hostory of credit. Thewre aare many students who are only trying to live and have a lengthy or
favourable credit history can often be a difficult matter too have.
It is in reality a nice and helpful piece of information.
I'm happy that you simply shared this useful info with us.
Please stay us informed like this. Thanks for sharing.
Incredible points. Outstanding arguments. Keep up the amazing effort.
Remarkable things here. I am very happy to see
your article. Thanks a lot and I am having a look forward to
touch you. Will you kindly drop me a e-mail?