Zinthu 5 Zomwe Sindinadziwe Za Kukhala Wathanzi Mpaka Kukhala Mphunzitsi wa CrossFit

Zamkati

• 1. Wakufa ndi "Mfumukazi ya Zokweza Zonse".
• 2. Ma ola sikisi amalemera kwambiri.
• 3. Kuyenda mchiuno si njira yokhayo yomwe imafunikira.
• 4. Palibe manyazi pakukulitsa.
• 5. Mphamvu zamaganizidwe ndizofunika monga mphamvu yakuthupi.
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Mudamva nthabwala: CrossFitter ndi vegan zimalowa mu bar ... Chabwino, wolakwa ngati mlandu. Ndimakonda CrossFit ndipo aliyense amene ndimakumana naye posachedwa akudziwa.

Instagram yanga ili ndi zithunzi za post-WOD flex, moyo wanga waubwenzi umazungulira pamene ndikukonzekera kuchita masewera olimbitsa thupi, komanso monga mtolankhani wathanzi komanso wathanzi, ndili ndi mwayi wolemba za CrossFit kuntchito nthawi zina. (Onani: Ubwino Wathanzi la CrossFit).

Kotero, mwachibadwa, ndinkafuna kuphunzira zambiri za masewera olimbitsa thupi momwe ndingathere-ndicho chifukwa chake ndinaganiza zopeza chiphaso changa cha CrossFit (makamaka CF-L1).

Kukhala ndi CF-L1 kwanga sikutanthauza mwadzidzidzi kuti ndine Wolemera Froning, Wampikisano Wamasewera a CrossFit kanayi komanso woyambitsa CrossFit Mayhem ku Cookeville, Tennessee. (Werengani: Chifukwa Chuma Chambiri Chimakhulupirira mu CrossFit) M'malo mwake, chitsimikizo cha CF-L1 chimatanthauza kuti ndimadziwa kuphunzitsa magulu asanu ndi anayi a CrossFit, momwe ndingazindikire makina osatetezeka ndikuwongolera, ndikuphunzitsa wina aliyense mulingo wolimbitsa thupi pogwiritsa ntchito CrossFit njira.

Kuphunzitsa kalasi ya CrossFit sichinali cholinga changa — ndimangofuna kupititsa patsogolo chidziwitso changa ngati wothamanga komanso wolemba. Apa, zinthu zisanu zomwe ndidaphunzira za kulimbitsa thupi zomwe sindimadziwa kale, ngakhale ndidakhala wokonda masewera olimbitsa thupi. Gawo labwino kwambiri: Simuyenera kuchita CrossFit kuti mupeze ma tidbits awa.

1. Wakufa ndi "Mfumukazi ya Zokweza Zonse".

"Kufako sikungafanane ndi kuphweka kwake komanso kukhudzidwa kwake pamene kuli kosiyana ndi mphamvu zake zowonjezera mphamvu zamutu ndi zala," alangizi a seminayi akubwereza. Iwo akunenanso Woyambitsa wa CrossFit, mawu a a Greg Glassman, omwe nthawi ina adanena kuti gululi liyenera kubwerera ku dzina lakale la OG - "kukweza" - kulimbikitsa anthu ambiri kuti achite mayendedwe abwino.

Ngakhale sindikudziwa aliyense amene adatcha gulu lanyumba "kukwezedwa m'mwamba," anthu ena amatcha kuwononga bambo a Functional Fitness. Tsopano, ine (ndikugwedeza mutu ku chikazi) ndimayitcha Mfumukazi ya Zonse Zokweza.

ICYDK, zakufa zimangotanthauza kutola kena kake pansi mosamala. Ngakhale pali kusiyanasiyana, zonsezi zimalimbitsa mikwingwirima yanu, ma quads, pakati, kumbuyo kumbuyo, ndi unyolo wakumbuyo. Kuphatikiza apo, imatsanzira kuyenda komwe mumachita nthawi zonse m'moyo weniweni, monga kunyamula phukusi la Amazon Prime pansi kapena kukweza mwana kapena mwana. Chifukwa chake eya - * Ron Burgundy mawu * - ma deadlifts ali ngati chinthu chachikulu. (Zokhudzana: Momwe Mungapangire Mafayilo Okhazikika ndi Fomu Yoyenera).

2. Ma ola sikisi amalemera kwambiri.

Mapaipi a PVC-inde, mapaipi omwe amagwiritsidwa ntchito kwambiri popanga mapaipi ndi ngalande-ndi chida chofunikira kwambiri pa CrossFit. Mapaipi awa, omwe nthawi zambiri amadulidwa kuti akhale atatu kapena asanu kutalika, amalemera pafupifupi ma ola 6 ndipo amagwiritsidwa ntchito kuthandiza othamanga kuti azitha kutentha komanso kusuntha mabulosi oyenda bwino (onani chitsanzo cha chizolowezi chotentha cha PVC pano). Lingaliro: Yambani ndi chitoliro cha 6-oz, sinthani mayendedwe, ndindiye onjezerani kulemera.

Msonkhanowu, tinkakhala ngati maola ochuluka tikugwiritsa ntchito phewa kupitilira makina osindikizira, kukankha, kuwombera, kuwombera pamwamba, ndi kulanda anthu pogwiritsa ntchito chitoliro cha PVC chokha. Nditha kutsimikizira kuti minofu yanga idatopa kwambiri nthawi yopuma (ndikumva kupweteka tsiku lotsatira) ndi chitoliro cha PVC chogwiritsa ntchito mayendedwe osiyanasiyana kuposa momwe ndimakhalira ndikamagwiritsa ntchito zolemera zolemera komanso mayendedwe ang'onoang'ono.

Mfundo yofunika: Ngakhale kunyamula zolemera zolemera kuli ndi maubwino ambiri, osachotsera zolemera zing'onozing'ono komanso kubwereza mobwerezabwereza. Kuyenda poyenda mochenjera kumathandizanso.

3. Kuyenda mchiuno si njira yokhayo yomwe imafunikira.

Chiyambireni CrossFit zaka ziwiri zapitazo, ndakhala ndikugwira ntchito molimbika kuti ndisinthe squat yanga ya barbell. Chifukwa ndimaganiza kuti kulephera kwanga kutsika kudabwera chifukwa cha zomangira zolimba komanso moyo watsiku lonse, ndinayesa yoga kwa mwezi wathunthu kuti ndichepetse ziuno zanga. Koma ngakhale nditawonjezera yoga pazochita zanga (pamene chiuno changa chinali chokwera kwambiri,) squat yanga yam'mbuyo inali idakali yocheperako.

Zikuoneka kuti, kuyenda kwa akakolo ndiye chifukwa choyima pakati pa ine ndi PR. Ng'ombe zosasunthika ndi zingwe zolimba za chidendene zimatha kupangitsa zidendene zanu kutuluka pansi panthawi yama squat, zomwe zimatha kuyika nkhawa kwambiri pamabondo anu ndikutsikira kumbuyo, kutaya mphamvu yanu, ndikupangitsa kuti zolimbitsa thupi zikhale zazikulu kwambiri kuposa glute- ndi hamstring -wolamulira. Zambiri pazopindulitsa za pichesi. (Zonse zili apa: Momwe Ankles Ofowoka ndi Maulendo Osauka Amakondedwe Amakhudzira Thupi Lanu Lonse)

Chifukwa chake, kuti ndipindule kwambiri ndikusuntha ndikuthina, ndayamba kugwira ntchito yosintha bondo ndi ng'ombe. Tsopano, ndimatenga mpira wa lacrosse kupita ku mpira wa phazi langa ndisanachite masewera olimbitsa thupi ndikuponya thovu ng'ombe zanga. (Lingaliro langa? Yesani masewera olimbitsa thupi athunthu awa kuti musavulale moyo wanu wonse.)

4. Palibe manyazi pakukulitsa.

Kukula ndi CrossFit-lankhulani kuti musinthe kulimbitsa thupi (mwa katundu, kuthamanga, kapena voliyumu) ​​kuti mumalize bwinobwino.

Zachidziwikire, ndamva aphunzitsi anga angapo a CrossFit akungonena zakukula m'mbuyomu, koma moona mtima, ndimaganiza kuti, ngatiakhoza malizitsani kuchita masewera olimbitsa thupi malinga ndi kulemera kwake, ndiyenera.

Koma ndinali kulakwitsa. M'malo mwake, kudzikonda sikuyenera kukhala komwe kumatsimikizira kulemera komwe mumagwiritsa ntchito mu WOD kapena kulimbitsa thupi kulikonse. Cholinga chizikhala kubwerera tsiku lotsatira komanso tsiku lotsatiralo — osakhala owawa kwambiri (kapena oipitsitsa, ovulala) kotero kuti mumayenera kupumula tsiku limodzi. Chifukwa choti mutha kudutsa ndikusuntha sizitanthauza kuti ndi chisankho choyenera kwa inu; Kukulitsa (ngakhale ndikuchepetsa thupi, kugwadira, kapena kupuma pang'ono) kungakuthandizeni kukhala otetezeka, kulimbitsa ndi cholinga, komanso kuyenda tsiku lotsatira. (Zokhudzana: No-Equipment Bodyweight WOD Yu Angachite Kulikonse)

5. Mphamvu zamaganizidwe ndizofunika monga mphamvu yakuthupi.

"Chokhacho chomwe chayimirira pakati pathu ndi mphambu yabwino ndi kufooka kwamaganizidwe." Ndi zomwe mnzanga wa CrossFit ankakonda kunena tisanapange mpikisano WOD limodzi. Panthawiyo, ndimayiyesa ngati nthabwala chabe, koma ayi.

Kudzidalira komanso masewera olimba m'maganizo sikungakuthandizeni kuchita zomwe simungakwanitse kuchita - koma kukhala ndi malingaliro olakwika mukakweza chinthu chopenga kapena kuchita masewera othamanga kungasokoneze kuthekera kwanu onetsani kwathunthu pantchitoyi. (Umu ndi momwe Jen Winderstrom amalankhulira polimbitsa thupi komanso kudziyesa kuti akweze katundu.)

Sizinachitike mpaka pomwe seminare idatipatsa mwayi woti tiyese kulimbitsa thupi pomwe ndidazindikira kuti izi ndizowona. Kunali kusuntha komwe sindinathe kutero. Komabe, ndidakwera mphete, ndikunena mokweza, "Nditha kuchita izi" - ndipo ndidatero!

Glassman nthawi ina anati: "Kusintha kwakukulu kwa CrossFit kumachitika pakati pa makutu." Zikupezeka kuti (ndi mnzanga wa CrossFit) onse anali olondola.

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