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Since 1995
كراسفيت چيست
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کراسفیت (CrossFit) یک برنامه تمرینی است که با استفاده از فعالیت های فیزیکی مختلف، از جمله تمرینات وزنی، تمرینات استقامتی و تمرینات قدرتی، افراد را قدرتمندتر می کند. این برنامه به طور مشخص برای بالا بردن میزان انرژی، قدرت و استقامت طراحی شده است. برنامه کراسفیت شامل یک ترکیب از تمرینات مختلف است که همه چیزهایی را شامل می شود که به بهبود قدرت، استقامت، اندازه، توان و مهارت فیزیکی افراد کمک می کند. این برنامه به عنوان یک روش تمرینی برای بهبود بهداشت و سلامتی نیز استفاده می شود.
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کارگاه مقدماتی آموزش کراسفیت
CrossFit به عنوان یک مکانیک فیزیکی کاملاً ترکیبی از ورزش، تمرین و تغذیه می باشد که به کمک انجام تمرین های ورزشی مختلف، افزایش حرکتی، افزایش قدرت و افزایش اندازه بدن انجام می شود. برای این که شما بهترین نتایج را از این روش بدست آورید، لازم است که از یک گارگاه مقدماتی آموزش کراسفیت استفاده کنید. گارگاه مقدماتی آموزش کراسفیت از شما یاد می دهد که چگونه مناسب ترین تمرین ها و فعالیت های ورزشی را انجام دهید. به عنوان مثال، می توانید از گارگاه مقدماتی آموزش کراسفیت یاد بگیرید که چگونه مناسب ترین فعالیت های ورزشی را انجام دهید، چگونه به درستی فعالیت های ورزشی را انجام دهید و چگونه بهترین اثر را از تمرینات بدست آورید.
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انتخاب هدف:
قبل از شروع طراحی برنامه تمرینات کراسفیت، باید یک هدف مشخص انتخاب کنید. هدف انتخابی باید بر اساس سطح تمریناتی که قصد دارید به آن رسیدگی کنید، به کار برده شود.
انتخاب تمرینات:
بعد از انتخاب هدف، باید یک برنامه تمرینات کراسفیت انتخاب کنید. میتوانید تمرینات را بر اساس سطح سختی و نوع تمرین انتخاب کنید.
نگهداری تاریخچه فعالیت ها:
برای ارزیابی پیشرفت، باید یک تاریخچه فعالیت های تمرینی داشته باشید. این تاریخچه ممکن است شامل تمرینات روزانه، توصیف هر تمرین، مدت زمان کامل تمرین، نتایج نهایی و یا هر چیز دیگری باشد که به شما کمک میکند تا به دست آوردن نتایج مورد نظر خود برسید.
تغییرات برنامه:
همانطور که همیشه در تمرینات فیزیکی، نیاز است که برنامه را به طور منظم تغییر دهید تا نتایج نهایی را به دست آورید. این تغییرات باید بر اساس نیازهای شما و سطح تمریناتی که قصد دارید به آن رسیدگی کنید، انجام شود.
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مراحل
طراحی برنامه تمرینات کراسفیت
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آموزش كراسفيت
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وادهای روزانه کراسفیت
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آمادگی جسمانی
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تجهیزات كراسفيت
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تغذیه كراسفيت
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حرکت شناسی كراسفيت
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اصول تمرینات کراسفیت
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استراحت: انجام تمرینات با توجه به استراحت مناسب یکی از مهمترین عناصر تمرینات کراسفیت است. این به شما کمک میکند تا بیشتر به رسیدن به هدفهای خود بپردازید.
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تنظیم هدف های منطقی: انتخاب هدفهای منطقی برای تمرینات کراسفیت است که به شما کمک میکند تا به رسیدن به هدفهای خود بپردازید.
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استفاده از وسایل تمرینی: استفاده از وسایل تمرینی مانند کمربندها، باربریها، مخلوطها و سایر وسایل تمرینی کراسفیت میتواند کمک بزرگی به رسیدن به هدفهای تمرینی شما بکند.
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برنامه ریزی منطقی: برنامه ریزی منطقی به شما کمک میکند تا تمرینات خود را به طور منظم انجام دهید و هدفهای خود را به سرعت به دست آورید.
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مدرس دوره
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سید آزاد نبوی
مدرس دوره آموزش کراسفیت (CrossFit) میتواند مشخصات مختلفی داشته باشد. این مشخصات میتوانند شامل تجربه، تحصیلات، مهارتهای بیشتر، استراتژیهای آموزشی، مهارتهای اجتماعی و ارتباطی، مهارتهای توصیفی و سایر موارد باشند.
برای بهترین آموزش، یک مدرس کراسفیت باید به عنوان یک باشگاه کراسفیت مشخصات زیر را داشته باشد:
• دانش و تجربه در آموزش ورزشی: یک مدرس کراسفیت باید دانش و تجربه در آموزش ورزشی را داشته باشد. این شامل دانش درباره فیزیولوژی و بهداشت بدنی، نحوه استفاده از ابزارها و تجهیزات ورزشی، نحوه انجام ورزشهای مختلف و سایر موارد میشود.
• تحصیلات: مدرس کراسفیت باید تحصیلات مرتبطی داشته باشد که میتواند در فضای آموزشی استفاده کند. مدرسان کراسفیت معمولاً دانشجویان کارشناسی ارشد و دکتری در حوزه ورزش و بهداشت بدنی هستند.
• مهارتهای بیشتر: یک مدرس کراسفیت باید مهارتهای بیشتری نیز داشته باشد که در آموزش کراسفیت کمک میکند.
- دبیر هئیت وزنه برداری استان کردستان
- مربی رسمی انجمن کراسفیت ایران
- داور رسمی انجمن کراسفیت ایران
- مربی رسمی سازمان جهانی کراسفیت
- داور رسمی سازمان جهانی کراسفیت
- آماده سازی کراسفیتر برای مسابقات گیمیز با رتبه 13
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سرفصل ها دوره
آشنایی با کراسفیت و اصول و قواعد طراحی برنامه کراس فیت
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کراسفیت (CrossFit) یک فرم تمرین بدنی است که برای بهبود عملکرد و قدرت فیزیکی استفاده می شود. در این دوره، شما با مباحث مربوط به کراسفیت که شامل اصول و مطالب اولیه، مباحث پیشرفته و تمرین های پیشرفته خواهید آشنا شد. با استفاده از مطالب این دوره، شما می توانید برنامه های تمرینی کراسفیت را برای خود توسعه دهید و از تمرینات کراسفیت برای رسیدن به اهداف خود استفاده کنید. در زیر به برخی از سرفصل های ارائه شده در این وبینار اشاره شده است.
- مفاهیم کراسفیت
- اصول و مبانی کراسفیت
- روش های تمرین کراسفیت
- مدل های تمرین کراسفیت
- تغذیه و کراسفیت
- بررسی بدنسازی کراسفیت
- روش های افزایش قدرت و استقامت کراسفیت
- نحوه پیاده سازی و راه اندازی یک برنامه کراسفیت
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سوالات متداول
آشنایی با کراسفیت و اصول و قواعد طراحی برنامه کراس فیت
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جواب خیر
با اینکه کراسفیت از ۳ رشته المپیکی دو میدانی وزنه برداری و ژیمناستیک تشکیل شده ولی برای شروع این ورزش هیچ اموزش قبلی لازم نیست و شما میتوانید با تمرینات پایه تمام حرکات را به صورت تخصصی از طریق وب سایت دنیای کراسفیت رایگان آموزش ببینید
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جواب چندین برنامه غذایی در کراسفیت مورد توجه است که یکی از انها رژیم غذایی زون است در ادامه مطالب جداول و روش رژیم غذایی زون رو براتون اماده کردیم.
اما نظر خود سازمان کراسفیت در مورد تغذیه این چنین است
- گوشت و غلات بخورید
- سبزی جات مصرف کنید
- کمی کربوهیدرات یا نشاسته مصرف کنید
- به هیچ عنوان شکر استفاده نکنید
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معمولا برای انجام تمرینات کراسفیت تجهیزات کمی لازم است یعنی شما با کمترین تجهیزات یک عدد توپ دو عدد کتل بل یا دمبل میتوانید صد ها حرکت و تمرین و انجام بدهید اما معمولا در باکس ها تجهیزات زیر باید حتما موجود باشد
- بار برای انجام بارفیکس
- دارحلقه
- هالتر و پلیت مخصوص وزنه برداری
- توپ
- جعبه
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استفاده از الگوهای ذکر شده شامل آمادگی مبتنی بر شواهد و مدارک، انتشار عمومی داده های عملکردی و برنامه توسعه همکاری با مربیان، ورزشکاران کراسفیت را به طور دقیق و عینی از سازگاری های کسب شده ناشی از برنامه هایش آگاه می سازد.
به این ترتیب پی میبریم که کراس فیت ظرفیت کار را در گستره زمانی و دامنه کیفی افزایش می دهد. کسب این آگاهی برای جهت دهی تمرکز برنامه ها بسیار مناسب است.
افزایش چشم گیر مشاهده شده در ظرفیت کار، از اهداف اولیه برای ساخت یک برنامه آمادگی جسمانی عمومی و جامع حمایت می کند. علاوه بر این، بهبود حاصل از این برنامه ها، طیف گستردهای از نیازهای ورزشی را پوشش می دهد که نشان دهنده نفوذ عمیق کراس فیت در میان رشته های ورزشی متنوع است.
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جواب بله
معمولا ویدیوهای که در فضای مجازی میبینید از مسابقات گیمز هست که در سطح فوق العاده بالایی برگزار میشود ولی رسالت کراسفیت یک ورزش عمومی و همگانیست که تمام افراد جامعه میتوانند در ان شرکت کنند بدون هیچ محدودیت جنسی و سنی
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جواب بله
اکثر تمرینات کراسفیت با شدت بالا اجرا میشود بصورت هوازی چربی سوزی در کراسفیت یک اصل و بدیهی است یعنی شما با تمرینات کراسفیت حتما به وزن ایده ال خود خواهید رسید و قطعا وزن کم خواهید کرد همچنین قدرت قلبی عروقیه بالای پیدا میکنید
در مورد عضله سازی هم باید بگوییم بله عضله سازی در کراسفیت صورت میگیرد به دلیل تمرینات فسفاژن و یا وزنه برداری که شامل لیفت اسکوات سرشانه اسنچ و کلین جرک های سنگین با تعداد کم
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از طرف سازمان کراسفیت فقط روغن ماهی امگا ۳ برای مصرف کراسفیتر ها معرفی شده اما کسانی که در مسابقات شرکت می کنند قطعا مکمل های دیگه ی هم مصرف می کنند
در اینجا به دلیل تفاوت هتی فردی و ژنتیکی از معرفی مکمل خوداریی میکنیم.
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جواب خیر
این باور غلط که کراس فیت جز ورزش های پر آسیب است افرادی به جامعه تحمیل کردهاند که بدون آموزش شروع به تمرینات سنگین و تخصصی کرده اند.
اگر وزنه برداری و ژیمناستیک و دو میدانی جز ورزش های پر آسیب بودند هیچ وقت المپیکی نمیشدند یکی از قوانین برای المپیکی شدن یک رشته امن بودن ان است.
اگر شما اموزش اصولی ببینید هیچ اسیب دیدگی نخواهید داشت و تا سالیان سال بدنی اماده و سالم خواهید داشت
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وبینار آشنایی با کراسفیت و اصول و قواعد طراحی برنامه
زمان بندی
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زمان برگزاری این وبینار
سه شنبه 29 فروردین ماه 1402
از ساعت 21:00 الی 23:00
ورود برای عموم آزاد و رایگان است
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