Zomwe Muyenera Kuyembekezera pa Workout Yanu Yoyamba ya CrossFit

Zamkati

• Sizingakhale Zovuta Pompo
• Koma Mudzagwira Ntchito Molimbika
• Pali 9 Basic Movements
• Mudzafuna Mphunzitsi Wabwino
• Gym imatchedwa Bokosi
• Pali Ichi Chotchedwa WOD
• Konzekerani Kuti Mukhale ndi Mpikisano Pang'ono
• Valani Zovala Zabwino
• Ndizokwera mtengo pang'ono
• Aliyense Angathe Kuchita
• Onaninso za

Kodi ndi ife tokha kapena palibe modekha mu CrossFit? Anthu omwe amakonda CrossFit kondani kwambiri CrossFit... ndipo dziko lonse lapansi likuwoneka kuti likuganiza kuti "masewera olimbitsa thupi" ndiwofuna kuwapha. Ngakhale zitha kukhala zowopsa, zitha kukhalanso zowonjezera komanso zamphamvu pazochita zolimbitsa thupi zosiyanasiyana, kutengera zolinga zanu zolimbitsa thupi. Koma mawonekedwe owopsa a mafani ovuta kwambiri akhoza kukulepheretsani kudziwa izi.

Kuti tithandizire kuopseza, tidalankhula ndi a Hollis Molloy, mphunzitsi komanso mwiniwake ku CrossFit Santa Cruz, ndi Austin Malleolo, mphunzitsi wamkulu ku Reebok CrossFit One ku Boston, kuti adziwe zambiri zokhudza zomwe mungayembekezere mukamachita masewera olimbitsa thupi. (Ngati mukufuna, mutha kuyesa masewera olimbitsa thupi a Crossfit kunyumba ndi kettlebell.)

Sizingakhale Zovuta Pompo

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Mukamva za kuvulala chifukwa cha CrossFit, zoopsa zake zimachitika chifukwa chakuchita kwatsopano kwambiri, posachedwa, atero a Molloy. Akuti kulimba kuyenera kukhala chinthu chomaliza m'maganizo mwanu pakulimbitsa thupi kwanu koyamba. "Malo ochitira masewera olimbitsa thupi ambiri amayang'ana pazikhazikiko ndi makina amayendedwe tisanawonetse mphamvu," akutero.

Chilichonse chochitira masewera olimbitsa thupi chimakhala chosiyana pang'ono ndikapangidwe kakang'ono ka makalasi oyamba oyambilira, koma palibe mphunzitsi yemwe akuyembekezera woyamba kuti adzawonekere kuti "athe kukupundulitsani," akutero. Ngati mukuchita manyazi kuyamba, ndibwino kuti musachedwe. "Chitani pafupifupi 50 peresenti ya zomwe timauza ophunzira ena onse kuti achite," akutero. "Ndikufuna ubwerere mawa."

Koma Mudzagwira Ntchito Molimbika

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Simungachite zoyenda bwino kwambiri m'makalasi anu oyamba ochepa, koma kugwira ntchito molimbika ndi komwe kumapeza zotsatira, choncho musayembekezere kutero nawonso zosavuta, akutero Molloy.

Amafanizira kulimbitsa thupi kwanu koyamba pa CrossFit sabata yanu yoyamba pantchito yatsopano. M'masiku oyambirirawo, zonse zomwe mumachita zimakhala zotopetsa chifukwa zonse ndi zatsopano - simudziwa komwe bafa ili. Koma patangopita miyezi ingapo, zinthu zimenezi n’zachilendo,” akutero. Mukukhala otopa komanso opweteka, koma izi ndizokukumbutsani zofunika kuti mumayika thupi lanu m'malo atsopano ndipo muyenera kuchira.

Pali 9 Basic Movements

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Ponena za zoyambira! Pali zoyambira zisanu ndi zinayi zofunika kuzidziwa poyamba. "Timagwiritsa ntchito mayendedwe oyambira ngati gawo loyambira," akutero Molloy. "Ndikhoza kuwonjezera pa luso linalake, koma sindikufuna kuyamba ndi mayendedwe ovuta ndikuyesera kubwerera mmbuyo." Zosunthazo ndi izi: squat ya mpweya (popanda bar), squat kutsogolo, squat pamwamba, kukanikiza mapewa, kukankha, kukankha kugwedeza, kupha, kukoka kwa sumo, ndi kuyeretsa mpira.

Makochi onsewa ali ndi lingaliro loti mayendedwe ake adakhazikitsidwa m'moyo watsiku ndi tsiku. "Ndili ndi mwana wazaka ziwiri, ndipo ndimayenera kumunyamula pansi nthawi zambiri. akuti Molloy. Kapena, ganizirani momwe mumayambira kukhala pansi mpaka kuyima, akutero Malleolo. "Mwina simukuganiza za izi, koma kwenikweni ndiwosakhazikika, akutero Malleolo." Tikuyesetsa kuchita chilichonse chomwe moyo watipeza, ndipo tikufuna kuti tichite bwino. "

Mudzafuna Mphunzitsi Wabwino

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Kapena masewera olimbitsa thupi abwino. Kumeneko kudzakhala aphunzitsi abwino, akutero Molloy. Ndiye chimapanga mphunzitsi wabwino ndi chiyani? Fufuzani masewero olimbitsa thupi omwe ali ndi ophunzitsira komanso gulu lomwe limayikidwa mwa inu monga munthu.

Gym imatchedwa Bokosi

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Malo ochitirako masewera si malo anu ochitirako masewera olimbitsa thupi omwe ali ndi zinthu zambiri - mulibe mabafa apamwamba kapena shawa, zowonera pa TV, kapena ma treadmill. “Ndi bokosi lopanda kanthu lomwe timakhalamo,” akutero Malleolo.

Pali Ichi Chotchedwa WOD

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Zolimbitsa thupi za CrossFit zimasiyanasiyana tsiku, motero zimatchedwa WOD, kapena kulimbitsa thupi kwa tsiku. Ma gym ena amadzipangira okha. Ena amagwiritsa ntchito zochitika za tsiku ndi tsiku zotumizidwa pa CrossFit.com.

Makalasi amapangidwa mozungulira WOD, atero a Molloy. Zambiri zimaphatikizapo kutentha kwa mphindi 10 mpaka 15 ndi mphindi 10 mpaka 15 kulemekeza luso linalake la masewera olimbitsa thupi omwe akubwera. Pambuyo pa WOD, kumakhala kosavuta kuziziritsa, akutero.

Konzekerani Kuti Mukhale ndi Mpikisano Pang'ono

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Mabokosi ambiri amasunga kubwereza komaliza kapena kukweza kulemera m'kalasi. Pali zabwino ziwiri pamipikisano iyi, monga Molloy amaziwonera. Choyamba, zimakupatsani mwayi wowunika momwe mukuyendera ndi konkriti kuposa kungoti "Sindinatope kwambiri kuposa nthawi yomaliza yomwe ndinayesa ... ndikuganiza!" Mutha kuyang'ana m'mbuyo kulemera komwe mudakweza kapena kubwereza kangati komwe mungathe kumaliza miyezi itatu yapitayo ndikuwona kuti mukupeza bwino, akutero.

Kusunga mphambu kumathandizanso kuti mudzikakamize pang'ono, makamaka ngati muli ndi palout pal pal. "Ngati mzanga alipo, ndipo tili ndi thanzi lofanana, ndipo adachita 25 mobwerezabwereza, nditha kuyesetsa kwambiri kuti izi zichitike," akutero Molloy. Si cholinga ayi, koma mpikisano pang'ono umakupatsani m'mphepete kuti simungathe kuchita zomwezo nokha kunyumba.

Valani Zovala Zabwino

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Chilichonse chomwe mungasunthire chidzagwira ntchito, atero a Molloy. Ndipo chovala chowoneka bwino kwambiri ndiye chabwino kwambiri, chifukwa chidendene chachikulu chimatha kuthana ndi mayendedwe anu, akutero.

Ndizokwera mtengo pang'ono

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Chimodzi mwazodandaula zazikulu za CrossFit ndichokwera mtengo, koma mumalandira zomwe mumalipira, akutero Molloy. Kuphatikiza apo, kuchuluka kwa coaching komanso mawonekedwe am'deralo ndizosiyana ndi zomwe mumapeza mukakhala mamembala a masewera olimbitsa thupi kapena ngakhale ndimaphunziro angapo aumwini mwezi uliwonse, akutero.

Komanso, kumbukirani kuti mafani akulu amathera nthawi yayitali m'malo awo olimbitsa thupi. Kupita katatu pa sabata kukupatsani zotsatira, akutero Molloy, koma ndi anthu omwe amaphunzitsa kasanu kapena kasanu pa sabata omwe amakhala ndi zotsatira "zambiri, zosintha moyo", akutero.

Mwina ndicho chifukwa chake pali chikhalidwe champhamvu pakati pa odzipereka a CrossFit. Pali zinsinsi zambiri pozungulira mgwirizanowu, akuvomereza Molloy, koma akuganiza kuti zili ndi chochita ndikukumana ndi mayesero limodzi. Iye anati: "Zomwe anthu ambiri amakhala nazo, zokhumudwitsa komanso zopambana, zimagwirizana kwambiri."

Malleolo akuvomereza. "[Ndife] amalingaliro ofanana pokwaniritsa cholinga chimodzi."

Aliyense Angathe Kuchita

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"Chinthu chimodzi chomwe anthu samamvetsetsa ndichakuti CrossFit ndi pulogalamu yowopsa padziko lonse lapansi," akutero Molloy. "Amayi anga amatero, ndipo adakoka koyamba ali ndi zaka 60. Ngati wina pa msinkhu umenewo akhoza kupindula, ndikukayika kuti pali aliyense amene sangathe."

Kukula kwake ndi gawo lamalonda, atero a Molloy. "Ndikakhala ndi pulogalamu yopangidwira othamanga apamwamba, ndingathe kutsimikizira amayi anga kuti ayese ngati ndikunena kuti 'Ndikudziwa kuti ikuwopsya koma ndingathe kuikwaniritsa," akutero. "Koma ndikapita kwa wothamanga wapamwamba ndikunena kuti 'ndili ndi pulogalamuyi yomwe ndiyabwino kwambiri, amayi anga amatero!', Mwayi woti akufuna kutenga nawo mbali ndi wotsika kwambiri."

"Aliyense atha kuchita CrossFit," akutero Malleolo. "Koma si za aliyense."

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