Zomwe Chiropractor ndi CrossFit Coach Ayenera Kunena Zokhudza Jillian Michaels 'Kutenga Kipping

Zamkati

• Kipping si nthabwala.
• Muyenera kupita patsogolo mpaka kuchita kipping pull-ups.
• Kusunthaku sikuli kwa aliyense, ndipo pali zoopsa zomwe zimakhudzidwa.
• Simuyenera kukhala mukukwapula nthawi zonse.
• Onaninso za

Miyezi ingapo yapitayo, Jillian Michaels anatifotokozera za mavuto ake ndi CrossFit-kipping, makamaka. Kwa iwo omwe sangadziwe, kupping ndi gulu lomwe limagwiritsa ntchito ndalama kapena kugwedezeka kuti ligwiritse ntchito mwachangu kuti mumalize kuchita zolimbitsa thupi (zomwe cholinga chake ndi kuchuluka kwa obwereza munthawi yochepa). Podumpha kukoka, makamaka, zomwe Michaels anali nazo ng'ombe zambiri, kayendetsedwe kake kakugwiritsidwa ntchito kukuthandizani kukweza chibwano chanu pamwamba pa bar. Michaels adatiuza kuti sakumvetsa chifukwa chake ena angasankhe kuchita zosiyana m'malo motsatira ndondomekoyi. Adalemba zifukwa zingapo zomwe akumverera kuti kudumpha si chisankho choyenera: Sizikuthandizani kuti mukhale ndi mphamvu zogwirira ntchito. Sichikugwiritsa ntchito mayendedwe athunthu. Pali njira zowonjezera zowunikira magulu angapo a minofu. Pali njira zabwino komanso zotetezeka zophunzitsira mphamvu. Chiwopsezo cha kuvulala ndi chachikulu.

"Titha kunena kuti ndi masewera othamanga komanso mawonekedwe oyenera, zovulala izi zitha kupewedwa," adatero."Koma ndikunena kuti mphamvu zomwe zili pamapewa ndi m'munsi mwa msana ndizokwera kwambiri panthawi yodumphadumpha, ndiye kuti chiopsezo chilipo ngakhale kwa othamanga odziwa bwino ntchito."

Mtsutso waukulu udabuka atangodziwitsa anthu, pomwe mafani a CrossFit adatsutsa zomwe ananena. Koma kutsutsana pakupping si kwatsopano. M'malo mwake, akatswiri olimbitsa thupi akhala akukangana ngati kipping ndi yopindulitsa kwazaka zambiri. Ena amaganiza kuti sizoyenera 95 peresenti ya anthu, ndichifukwa chake gululi limasungidwira akatswiri olimbitsa thupi ndi CrossFit. (Zogwirizana: Mkaziyu Atatsala Pang'ono Kumwalira Akuchita Kulimbitsa Thupi la CrossFit)

Chifukwa chake, timafuna kudziwa: Kodi maubwino ena amthupi amaganiza zotani za Michaels? Kupatula apo, ngati vuto lake lalikulu ndi kulumpha ndikuti limayambitsa ngozi zambiri zovulala, ndiye kuti ayenera kukhala ndi malingaliro pankhaniyi, sichoncho? Kuti mumve zamkati mwachikondi cha CrossFit chodumphadumpha ndipo chiwopsezo chenicheni chovulala, tidakhudza Michael Vanchieri, DC, katswiri wazachipatala ku Physio Logic ku Brooklyn, NY, yemwe atachita bwino kwambiri pamasewera a baseball adakhala mphunzitsi wovomerezeka wa CrossFit wa Level 1, ndikulemba mapulogalamu a othamanga a CrossFit Games omwe amapikisana kwambiri. .

Choyamba, timayenera kufunsa zomwe amaganiza akamva ndemanga za Michaels zakukwapula. Vanchieri adachitcha "chipatso chotsika kwambiri chopachikidwa." "Ndizo zomwe aliyense amalankhula akafuna kutsimikizira momwe CrossFit ilili komanso momwe ilili yoyipa kwa thupi lanu," akutero. "Choncho nditamumva akuyamba kudumpha, ndidayenera kuitenga ndi njere yamchere ndikuseka pang'ono."

Ngati mukufuna kukoka ndi cholinga chanu, Vanchieri sangakuletseni. "Ngakhale ngati chiropractor, ndimakhala ngati ndimawona zinthu kudzera mu mandala a kochi, kudzera mu mandala othamanga," akutero. "Chifukwa chake pochita masewera olimbitsa thupi, mwina ndimakhala womasuka kwambiri zikafika pamalangizo ouza wina zomwe angathe komanso zomwe sangathe kuchita."

Kipping si nthabwala.

Koma sizitanthauza kuti Vanchieri akuganiza kuti aliyense ndi aliyense m'bokosi la CrossFit akuyenera kuponyedwa. M'malo mwake, adatsimikiza kuti kusunthaku kumatanthauza bizinesi yayikulu. "Kukoka ndikutulutsa uku kwakukulu komwe kumawoneka bwino, koma ulamuliro ndi:, "akutero." Umenewo ndiupangiri wanga wamomwe mungayambire kudula kapena kuyamba kuganizira za izi. "

Ngakhale masewera anu okoka ali amphamvu, ndicho chiyambi chabe. Vanchieri akuti pali malamulo ambiri omwe muyenera kutsatira musanakonzekere kuyamba kudumpha. "Kipping ndichinthu chomwe muyenera kupeza," Akutero. "Sindikuganiza kuti aliyense amalowa m'bwalo lochitira masewera olimbitsa thupi, osadziwa momwe angakokere mwamphamvu ndikudutsamo kuti akakoke." (Zokhudzana: Zifukwa 6 Kukoka Kwanu Koyamba Sikunachitike)

Muyenera kupita patsogolo mpaka kuchita kipping pull-ups.

"Choyambirira komanso chofunikira, muyenera kukhala ndi mawonekedwe oyambira ndi malekezero a gulu lonselo," akutero Vanchieri "Chifukwa chake, makamaka, kuti mukoke, muyenera kupachika malo omwera bwino pafupifupi masekondi 30 mpaka 45. Muyeneranso kudzipachika ndikudzigwira kumapeto kwa kukoka (malo opumira) mozungulira masekondi 30. " (Zokhudzana: Momwe Mungawonongere Masewero a CrossFit Murph)

Kuchokera pamenepo, muyenera kukhala ndi mphamvu yokoka, akutero. "Njira zina zochitira zimenezi ndikudziŵa mizere yopindika, mizere ya ku Australia (yotembenuzika), kapena mizere yoongoka."

Pomaliza, muyenera kuyambiranso zolakwika. "Muyenera kudzilumphira pazenera ndikukoka pang'ono pang'onopang'ono," akutero. Nkhani imodzi yayikulu yomwe Michaels anali nayo pakudumphadumpha ndikuti sagwiritsa ntchito ndege zonse zoyenda, kuphatikiza zozungulira komanso zokhazikika, kotero iyi ingakhale njira yabwino yogwiritsira ntchito gawo locheperako, kapena kutsitsa.

Zofunikira izi ndizovuta zokha zokha, koma chofunikira pankhani yakulimbitsa mphamvu ngati kulanda cholinga chanu.

Kusunthaku sikuli kwa aliyense, ndipo pali zoopsa zomwe zimakhudzidwa.

Kotero inu mwakhala ndi mphamvu yochita masewera olimbitsa thupi, koma nanga bwanji njira yoyenera? Imeneyi ndi nkhani yosiyana kotheratu, koma yofunikira kwambiri popewa kuvulala-zomwe Michaels ndi Vanchieri amavomerezana. "Kupanga kip ndi kuzama kwake ndikosavuta kuzichita kuposa kuchita," akutero Vanchieri. "Muyenera kufika poti mutha kudumpha ndikungokwera mobwerezabwereza. Kusuntha ngati kugwirizira kopanda pake ndi kugwirizira kumakupatsani mphamvu komanso luso lopanga luso lofunikira kuti mupange kukoka koyenera. -kuti musavulale."

China choyenera kudziwa ndichakuti kipping imapita kupitilira mphamvu yolimbitsa thupi ya CrossFit, ndipo zimatenga nthawi ndi kuyesetsa kuti mufike pamlingo uwu. "Chilichonse chomwe chili ndi gawo lokulitsa la liwiro, motanthauzira, nthawi zonse chimakhala ndi chiopsezo chovulala," akutero Vanchieri. "Pachifukwa ichi, njira zosayenera zosakanikirana ndi liwiro lija zikutanthauza kuti mudzapanikizika kwambiri paphewa ndi kumbuyo."

Simuyenera kukhala mukukwapula nthawi zonse.

Kaya ndinu watsopano ku CrossFit kapena wothamanga waluso, zikafika pakudula, chinthu chimodzi chimakhala chowona kwa aliyense: "Wothamanga aliyense wa CrossFit, poganiza kuti ali ndi thanzi labwino paphewa, akuyenera kuti azichita bwino kugwira ntchito molimbika, "akutero Vanchieri. "Momwe ndimakondera ndikuti kupping kuyenera kuchitidwa mukamachita mpikisano, pomwe ntchito yanu yolimba iyenera kukhala yochita. Muyeneranso kukumbukira kuti muyenera kuchita kip kuti chitani izi mukamachita nawo mpikisano, koma simuyenera kumangodula tsiku lililonse. Ngati mukubwera munthawi yanu, onjezerani ntchito yanu.

Pamapeto pa tsikulo, zili ndi inu kusankha mtundu wa chiopsezo chomwe mukufuna kutenga. "Nthawi zonse pamakhala njira yotetezeka yochitira zinthu," akutero Vanchieri. "Koma ngati lingaliro lililonse lomwe mungapange limakhala loti mukhale otetezeka kapena osakhala otetezeka, mungakhale moyo wosangalatsa. Sindikuganiza kuti pali njira yabwinoko yochitira zinthu zina zobwereza zina kupatula momwe akumenyera. Kotero ngati cholinga chanu ndikuchita zokoka zambiri momwe mungathere mumphindi imodzi, ndiye kuti muyenera kudumpha. Palibe njira yosavuta, yabwinoko, kapena yotetezeka kapena yothandiza yochitira. "

Koma monga Michaels ananenera, kodi ndiye kuti kuchita masewera olimbitsa thupi ndikoyenera? Kuti muchite zina zambiri? "Kapena ndiye mfundo yomanga mphamvu yogwira ntchito?" adatero. "Mwachiwonekere, ndinganene kuti chotsatirachi ndi chofunikira kwambiri pazochitika zanu zolimbitsa thupi. Kodi ndi liti pamene mudzafunika kudzikweza nokha kapena kupitirira chinachake 50 kuphatikiza nthawi zotsatizana pamoyo watsiku ndi tsiku?"

Kwa Vanchieri akufuna kuloza Masewera a CrossFit, omwe, si moyo weniweni kwa anthu ambiri, koma ndi malo omwe ma AMRAP ali mfumu.

Mfundo yofunika: Kaya kudumphadumpha ndi chinthu chomwe mukufuna kuyesa kapena kupewa ndi chisankho chaumwini. Koma ngati ndikofunikira kwambiri kuzindikira kuti Michaels anali wolondola chifukwa pali zoopsa zomwe zimachitika ndipo-kofunikira kwambiri - pali ntchito yochulukirapo yomwe muyenera kuchita musanapereke kuwombera. Mapulogalamu monga Michaels amamva ngati sikofunika kwenikweni ngati pali zina zambiri zotetezeka zomwe mungadziwe popanda kuyika kuvulala kwakanthawi komwe kumatha kukhala kotsika mtengo ndikukuchotsani kunja kwa masewera olimbitsa thupi kwa milungu, miyezi, ndipo nthawi zina zaka. Madokotala ngati Vanchieri amatha kuvomereza, koma ophunzitsa ndi othamanga a CrossFit, monganso Vanchieri, amatha kunena kuti, sizomwe zimakhalapo nthawi zonse. Kwa aliyense paulendo wake wolimbitsa thupi, komabe, ngati mukufuna kuwombera, ndikukhala otetezeka, nayi momwe mungapewere kuvulala kwa CrossFit ndikukhalabe pamasewera anu olimbitsa thupi.

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