Jillian Michaels Akuti "Sakumvetsetsa Logic" Kumbuyo kwa CrossFit Training

Zamkati

• Onaninso za

Jillian Michaels samachita manyazi kuyankhula zokhumudwitsa zake ndi CrossFit. M'mbuyomu, adachenjezedwa za kuopsa kotenga (kayendetsedwe kake ka CrossFit) ndipo adagawana nawo malingaliro ake pazomwe amamva kuti ndizosiyanasiyana pakuchita zolimbitsa thupi za CrossFit.

Tsopano, wakale Wotayika Kwambiri wophunzitsa akutsutsana ndi njira yonse yophunzitsira CrossFit. Atalandira mafunso ena pa Instagram ndi mapulogalamu ake olimbitsa thupi pokhudzana ndi chitetezo cha CrossFit, Michaels amakumana ndi mutuwu mu kanema yatsopano ya IGTV. (Zokhudzana: Zomwe Chiropractor ndi CrossFit Coach Ayenera Kunena Zokhudza Jillian Michaels 'Kutenga Kipping)

"Sindikuyesera kumenyetsa aliyense, koma ndikadzafunsidwa funso, ndiyankha ndi malingaliro anga," adagawana nawo kumayambiriro kwa kanemayo, ndikuwona zaka zake zolimbitsa thupi komanso kuchita masewera olimbitsa thupi. "Maganizo anga samangokhala mwachisawawa 'sindimakonda izi,' 'adapitiliza. "Zimachokera ku zinthu zomwe ndaphunzira kwa zaka zambiri za zomwe zimagwira ntchito, zomwe sizigwira ntchito, komanso chifukwa chake."

Monga momwe mungadziwire kale, CrossFit imaphatikiza zolimbitsa thupi, masewera olimbitsa thupi, olimbikitsa olimpiki, komanso mawonekedwe amadzimadzi, ndikugogomezera mwamphamvu. Koma muvidiyo yake, Michaels adanena kuti akuwona kuti, nthawi zambiri, njira zolimbitsa thupizi zimakhala zoyenera kwa "othamanga apamwamba" kusiyana ndi munthu wamba. Mpaka pano, a Michaels adati palibe "pulani" panthawi yophunzitsira ya CrossFit, yomwe ingapangitse kuti zikhale zovuta kuti oyamba kumene azichita bwino. (Pano pali masewera olimbitsa thupi a CrossFit omwe mungachite kunyumba.)

"Kwa ine, Crossfit ikuchita masewera olimbitsa thupi, koma sikuti ndikukhala ndi ndondomeko - pulogalamu yophunzitsira - ndikupititsa patsogolo ndondomekoyi," adatero. "Kwa ine, zikuwoneka ngati kumenya pambuyo pomenya pambuyo pomenya pambuyo pomenya."

Pogawana chitsanzo, Michaels adakumbukira nthawi yomwe adachita masewera olimbitsa thupi a CrossFit ndi mnzake yemwe adalumphira mabokosi 10 ndi burpee imodzi, ndikutsatira mabokosi asanu ndi anayi ndi ma burpee awiri, ndi zina zotero - zomwe zidakhudza kwambiri mfundo zake, adatero. . "Pomwe ndimamaliza, mapewa anga anali kundipha, ndidatulutsa zala zanga zonse m'miyendo yanga, ndipo mawonekedwe anga anali osokoneza," adavomereza. "Ndidakhala ngati, 'Kodi malingaliro apa ndi ati kupatula kuti ndatopa?' Palibe yankho. Palibe zomveka pamenepo. (Yokhudzana: Konzani Fomu Yanu Yolimbitsa Thupi Kuti Mukhale Ndi Zotsatira Zabwino)

Michaels adatinso kupanga ma AMRAPs (reps ambiri momwe angathere), ku CrossFit. Mu kanema wake, adati akumva kuti njira ya AMRAP imasokoneza mawonekedwe mukaigwiritsa ntchito pazolimbitsa thupi, zovuta zomwe zimachitika mu CrossFit. "Mukakhala ndi masewera olimbitsa thupi omwe ali aluso kwambiri ngati ma lifti a Olimpiki kapena masewera olimbitsa thupi, bwanji mukuwachitira nthawi?" adatero. "Izi ndi zinthu zowopsa zomwe zikuyenera kuchitika kwakanthawi."

TBH, Michaels ali ndi mfundo. Ndi chinthu chimodzi ngati ndinu wothamanga yemwe amakhala miyezi yodzipereka nthawi zonse, ngakhale zaka zophunzitsidwa kuti adziwe luso ndi mawonekedwe ofunikira pakuchita masewera olimbitsa thupi monga kuyeretsa mphamvu ndi kukwatula. "Koma mukakhala watsopano kumayendedwe awa ngati oyamba kapena munthu wophunzitsidwa bwino, mwina mulibe mawonekedwe" okwanira kuti muchite izi ndi mphamvu zomwe masewera olimbitsa thupi ambiri a CrossFit amafuna, akutero Beau Burgau mphamvu yotsimikizika komanso mawonekedwe. Katswiri komanso woyambitsa GRIT Training. "Zimatengera nthawi yochuluka komanso yophunzitsa m'modzi m'modzi kuti muphunzire izi moyenera," akupitiliza Burgau. "Kukweza kulemera kwa Olimpiki ndi masewera olimbitsa thupi sikuyenda mwachibadwa, ndipo pamene mukudzikakamiza mpaka kutopa panthawi ya AMRAP, chiopsezo chovulazidwa chimakhala chachikulu."

Izi zati, pangakhale phindu lalikulu osati ma AMRAP okha komanso ma EMOM (mphindi iliyonse pamphindi), chokhazikika china cha CrossFit, Burgau akuti. “Njira zimenezi n’zabwino kwambiri pakupirira kwa minofu ndi mtima,” akufotokoza motero. "Amakulolani kuti muzitsatira zomwe mumapeza ndikulola kuti mupikisane nokha, zomwe zingakhale zolimbikitsa kwambiri." (Zokhudzana: Momwe Mungapewere Kuvulala Kwa CrossFit ndikukhalabe pa Masewera Anu Olimbitsa Thupi)

Komabe, simungapeze madalitso amenewa ngati simukuchita masewera olimbitsa thupi bwinobwino, akuwonjezera Burgau. "Ziribe kanthu zomwe mukuchita zolimbitsa thupi, muyenera kukhala mukuyenda moyenera osati kuwononga mawonekedwe anu," akutero. "Aliyense amataya mawonekedwe chifukwa chotopa kwambiri, chifukwa chake kupindula ndi AMRAP kapena EMOM zimatengera zomwe mukuchita, kulimbitsa thupi kwanu, komanso nthawi yomwe mudzipulumutse pambuyo pake."

Kupitiliza mu kanema wake, Michaels adanenanso nkhawa zake zakuchepetsa magulu ena amtundu wa CrossFit. Mukamachita masewera olimbitsa thupi monga kukoka, ma push-up, ma-sit-up, ma squat, ndi zingwe zankhondo - zonse zomwe zimawonetsedwa mu CrossFit zolimbitsa thupi - mu imodzi gawo la maphunziro, mukugwira ntchito yanu lonse thupi, Michaels anafotokoza. "Sindikumvetsa dongosolo la maphunzirowa," adatero. "Kwa ine, mukamaphunzitsa, makamaka molimbika monga momwe mumachitira masewera olimbitsa thupi a CrossFit, mumafunika nthawi kuti muchiritse. Sindikanafuna kuchita masewera olimbitsa thupi omwe amamenya kumbuyo kwanga kapena pachifuwa changa ndikugundanso minofu imeneyo tsiku lotsatira. , kapena ngakhale tsiku lachitatu motsatizana. " (Zogwirizana: Mkaziyu Atatsala Pang'ono Kumwalira Akuchita Kulimbitsa Thupi la CrossFit)

Malingaliro a Michaels, si kwanzeru kutero zilizonse masewera olimbitsa thupi kwa masiku kumapeto popanda kupuma koyenera kapena kuchira kwa gulu la minofu pakati pa masewera olimbitsa thupi. "Ndimakonda kuti anthu amakonda CrossFit, ndimakonda kuti amakonda kugwira ntchito, ndimakonda kuti amakonda anthu omwe amapereka," adatero Michaels muvidiyo yake. "Koma sindikufuna kuti muzichita masewera olimbitsa thupi tsiku lililonse. Sindikufuna kuti muzichita masewera tsiku lililonse kapena masiku atatu motsatizana."

Burgau akuvomereza kuti: “Ngati mukuchita maseŵera olimbitsa thupi kwambiri amtundu uliwonse, mobwerezabwereza kwa masiku angapo, simungapatse minofu yanu nthaŵi yokwanira yochira,” akufotokoza motero. "Mukungowatopetsa ndikuyika pachiwopsezo chokhala ophunzitsidwa mopambanitsa." (Zokhudzana: Momwe Mungawonongere Masewero a CrossFit Murph)

Chifukwa chomwe ma CrossFitters odziwa zambiri komanso othamanga othamanga amatha kukhala ndi nthawi yophunzitsira molimbika ndikuti, nthawi zambiri, ndi ntchito yawo yanthawi zonse, akuwonjezera Burgau. "Atha kukhala maola awiri patsiku akuphunzitsa ndipo amatha enanso asanu kuti ayambe kusisita, kuphika, kugwiritsa ntchito owuma, yoga, zolimbitsa thupi, malo osambira pa ayezi, ndi zina zambiri," akuwonjezera. "Munthu amene ali ndi ntchito yanthawi zonse komanso banja nthawi zambiri samakhala ndi nthawi kapena zida zopatsa thupi lawo chisamaliro chomwecho." (Zokhudzana: Zinthu za 3 Zomwe Aliyense Amalakwitsa Pakuchira, Malinga ndi Physiologist Exercise Physiologist)

Mfundo yofunika: Pali zambiri ya ntchito muyenera kuyikapo musanapange masewera olimbitsa thupi a CrossFit nthawi zonse pochita masewera olimbitsa thupi.

"Ingokumbukirani kuti ngakhale zikuwoneka zodabwitsa pakadali pano, muyenera kuganizira za moyo wautali komanso momwe mumalipitsira thupi lanu," akufotokoza Burgau. "Ndine wothandizira kwambiri kuti mupeze zomwe zikukuthandizani. Ngati CrossFit ndi kupanikizana kwanu, ndipo mumamva ngati mwakwanitsa kusuntha kwina, kapena mutha kuzisintha, zozizwitsa. Koma ngati simukukhulupirira ndikukankhira "Kukhala moyo wautali ndi chitetezo ndizofunika kwambiri - ndipo musaiwale kuti pali njira zambiri zophunzitsira ndikupeza zotsatira zomwe mukufuna."

Onaninso za