Phunzirani Momwe Mungayendetsere Kupyola Ntchito Yanu Yolimbitsa Thupi kuchokera ku CrossFit Coach Colleen Fotsch

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Pali phokoso lambiri kunja uko pa interwebs-makamaka za kulimbitsa thupi. Koma palinso zambiri zoti muphunzire. Ichi ndichifukwa chake wothamanga wa CrossFit ndi mphunzitsi Colleen Fotsch adaganiza zogwirizana ndi Red Bull kuti asiye chidziwitso cha sayansi ya masewera olimbitsa thupi mu kanema watsopano wotchedwa "The Breakdown." Fotsch watsala pang'ono kubwerera kusukulu kuti akatenge digiri ya master mu kinesiology ndipo ankafuna kugwiritsa ntchito malo ake ochezera a pa Intaneti ndi luso la epic CrossFit kuti aphunzitse (osati kungosangalatsa) otsatira ake.

"Malo ochezera a pa TV ndi omwe aliyense amafotokoza mwatsatanetsatane za zomwe mungachite," akutero. "Ndikutanthauza, ndine wolakwa: Ndikapeza kukweza kwakukulu kapena kuchita china chabwino mu masewera olimbitsa thupi, ndizosangalatsa kuyika izi pa intaneti. Koma ndikufunanso kuti ndipange zomwe zitha kudziwa zomwe zitha kuthandiza anthu kuphunzitsidwa ndikuchira . Umenewu wakhala ntchito yanga: kuthandiza anthu ngati ali othamanga ampikisano kapena ayi. " (Onaninso ophunzitsa olondola pa Instagram omwe akufalitsa chidziwitso chonse chazolimbitsa thupi.)

M'chigawo choyamba cha mndandandawu, Zingwe za Fotsch pazowunikira pamtima ndikuyamba kulimbitsa thupi kozungulira mozungulira sikisi ndi mphindi zisanu ndikugwira ntchito mphindi zitatu. Cholinga: Kuchepetsa kuchuluka kwa kulimbitsa thupi kwa CrossFit ndikuwona momwe Fotsch amamenyera kutopa kosapeweka. (Kapena, monga momwe akunenera gulu la CrossFit limachitcha kuti: "Kubwezeretsanso. Pamene mwapita mozama kwambiri muzolimbitsa thupi kuti muli m'malire mwa njira yolephereka - mukungoyesera kuti mupulumuke kulimbitsa thupi panthawi imeneyo.") Kuti muchite izi, musanachite masewera olimbitsa thupi, mkati, komanso mutatha, gulu lopanga lidadula chala cha Fotsch kuti adziwe kuchuluka kwake kwa magazi a lactate-chofunikira chodziwika bwino chomwe chimatsimikizira kuti mutha kugwira ntchito yayitali bwanji.

"Pakati pa masewera olimbitsa thupi a anaerobic, ndikudziyika ndekha momwe maselo mthupi langa samalandiranso mpweya wokwanira," akufotokoza Fotsch. "Chotsatira chake, kuti thupi langa lipangitse mphamvu, likupita kumalo otchedwa glycolysis. Chotsatira cha glycolysis ndi lactate kapena lactic acid. Choncho ndi zomwe tikuyesa: Momwe thupi langa likuyeretsa bwino lactic acid.Mwa mitundu iyi yolimbikira ntchito ya anaerobic-komwe mumamva kuti imakwiya minofu yanu - zomwe zikukuwuzani ndikuti thupi lanu limatulutsa lactic acid kapena lactate kuposa momwe thupi lanu limatha kuchotsera pamenepo. "

Onerani kanemayo kuti muwone momwe Fotsch amaphulika nthawi yonse yolimbitsa thupi, ndikumugunda pamtima 174 bpm. (Izi ndi zomwe muyenera kudziwa za kuphunzitsidwa molingana ndi kugunda kwa mtima wanu.) Ndipo kumapeto kwa dera loyamba la kettlebell swings ndi burpees, amafika pachimake cha lactic acid mlingo wa 10.9 mmol / L-kuposa kawiri kagawo kakang'ono ka lactate 4 mmol / L. Izi zikutanthauza kuti, ngakhale kuti lactate ichuluka m'magazi ake, amatha kupitirizabe kulimbitsa thupi komanso kumva bwino kwambiri m'minofu yake. Mukakhala ophunzitsidwa bwino, thupi lanu limakhala lolimba mukamalimbana ndi zomangazo ndikudutsa. (Onani: Chifukwa Chomwe Mungayankhire Ndiponso Mukuyenera Kupirira Kupweteka Panthawi Yolimbitsa Thupi)

Zinsinsi zake zina zakukankhira kupsa mtima? 1. Yang'anani pa kupuma ndi 2. Ganizirani za kayendedwe kamene kali pafupi. "Ndikamakankhira mwamphamvu, ndimakonda kugwira mpweya wanga pang'ono, makamaka pamene ndikukweza - zomwe ndizovuta kwambiri zomwe mungachite," akutero. "Chifukwa chake ndimayang'ana kupuma kwanga ndikukhala bwino ndi kugunda kwa mtima wanga popeza sindingathe kupuma mwamphamvu. Kupumira kwanga ndi kutulutsa mpweya kutuluka mwachangu, ndikuphunzira kukhala bwino ndi izi . "

"China chomwe chidandithandizira ndikupezeka ndikumayang'ana kwambiri zomwe ndachita," adatero. "Zitha kukhala zowopsa ngati mungaganize zakuzungulira konse komwe mwatsala."

Chinthu chinanso chofunikira kuti akhalebe olimba m'masiku onse asanu ndi m'modzi chinali kuthekera kwa Fotsch kutsitsa kugunda kwa mtima wake nthawi yopuma-china chomwe chimadza ndi kuphunzitsa komanso kukhala ndi mphamvu yayitali kwambiri. "Nthawi iliyonse yopuma, ndimayang'ana kwambiri kupumira ndikupeza kugunda kwa mtima wanga," adatero. "Zinali zabwino kwambiri kuona momwe ndikuchira m'kanthawi kochepa kwambiri. Ndi mfundo inanso yabwino yofotokozera, kusonyeza kuti mphamvu yanga ya aerobic ikupita bwino kwambiri, ndipo ndi chinthu chimodzi chimene ndakhala ndikuyesera. kuti mugwire ntchito, makamaka ku CrossFit. Ngati mulibe mphamvu yochitira masewera olimbitsa thupi komanso kuti mutha kuchira msanga, CrossFit (makamaka mpikisano wampikisano wa CrossFit) zikhala zovuta kwambiri. Ndikufuna kuchita izi pafupipafupi maphunziro anga kuti ndiwone nthawi yomweyo momwe ndikuchira panthawi yolimbitsa thupi." (Kafukufuku akuwonetsa kuti zimathandiza ngati mukuyendabe ndikuchita nthawi yochira m'malo mongochira.)

Malangizo omaliza a Fotsch pomulowerera munthawi zamisala? "Ndidachita masewera olimbitsa thupi ndi omwe ndimaphunzira nawo, ndipo ndizothandiza kwambiri kukhala ndi mpikisano wotere kupitilirabe zivute zitani," akutero. (Ichi ndi chifukwa chimodzi chokha cholimbikira ndi bwenzi lanu.)

Mukuyang'ana pa zokambirana zonsezi? Khalani tcheru pamisonkhano yambiri ya Red Bull's Kusokonezeka ndi Colleen Fotsch kupezeka pa YouTube. Anatinso akuyembekeza kutulutsa mndandanda kunja kwa bokosi la CrossFit kuti awone momwe matupi a othamanga ena amatengera kulimbitsa thupi m'njira zosiyanasiyana.

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