Oko kwafuneka Kuthethwe Ngulo Mqeqeshi weChiropractor kunye noMqeqeshi weCrossFit malunga noJillian Michaels 'Thatha uKhipping

Umxholo

• I-Kipping ayingomdlalo.
• Kuya kufuneka uqhubekele phambili ukuya kwenza ukutsalwa kokutsalwa.
• Le ntshukumo ayisiye wonke umntu, kwaye kukho imingcipheko ebandakanyekayo.
• Akufanelekanga ukuba uceke lonke ixesha.
• Uphengululo lwe

Kwiinyanga ezimbalwa ezidlulileyo, uJillian Michaels wasivulela imiba yakhe ngeCrossFit-kipping, ngakumbi. Kulabo abanokuthi bangazi, i-kipping yintshukumo esebenzisa i-bucking okanye i-jerking ukusebenzisa umfutho kumzamo wokugqiba umthambo (ojolise kwinani eliphezulu lokuphindaphinda ngexesha elimiselweyo). Ekukhupheni i-pull-ups, ngokukodwa, eyona nto iMichaels yayinenkomo yenkomo, intshukumo isetyenziselwa ukukunceda uphakamise isilevu sakho ngaphezu kwebar. UMichaels usixelele ukuba akasiqondi isizathu sokuba abanye bakhethe ukwenza inguqu ye-kipping kunokuba inguqulelo engqongqo yentshukumo. Udwelise ukubulawa kwezizathu zokuba uziva ukuba ukusikwa ayisiyiyo ukhetho olufanelekileyo: Akukuncedi ukwakha amandla okusebenza. Ayisebenzi kuluhlu olupheleleyo lwentshukumo. Kukho iindlela ezisebenzayo zokujolisa kumaqela amaninzi emisipha. Kukho iindlela ezingcono nezikhuselekileyo zokuqeqesha umbane. Umngcipheko wokulimala uphezulu.

"Omnye unokuphikisa ukuba ngesiseko esihle semidlalo kunye nefom efanelekileyo, le nzakalo inokuthintelwa," utshilo."Kodwa ndithi amandla asemagxeni kunye nomqolo osezantsi uphezulu kakhulu ngexesha leentshukumo zokutsiba, ngoko ke umngcipheko ukhona nakubadlali abanamava."

Ingxoxo eshushu yavela emva nje kokuba evakalise ukuma kwakhe, kunye nabalandeli be-CrossFit bephuma ngokuchasene namazwi akhe. Kodwa impikiswano malunga nokuqhekeka ayisiyonto intsha. Ngapha koko, ukulunga komzimba bekulokhu kuxoxwa malunga nokuba i-kipping iluncedo nyani na kubudala. Abanye bacinga ukuba ayifanelekanga ipesenti ze-95 zabemi, yingakho intshukumo igcinwe kwi-gymnastics yobungcali kunye ne-CrossFit. (Inxulumene: Lo mfazi uphantse wasweleka esenza i-CrossFit Pull-Up Workout)

Ke, besifuna ukwazi: Zithini ezinye izinto ezilungileyo zomzimba ezicingayo malunga nokuthatha kukaMichaels? Emva kwayo yonke loo nto, ukuba owona mcimbi wakhe mkhulu nge-kipping kukuba ubangela umngcipheko wobungozi, emva koko kufuneka babe neengcinga ezithile ngalo mbandela, akunjalo? Ukufumana i-inside scoop kuzo zombini uthando lwe-CrossFit lokukhwela kwaye umngcipheko wokwenzakala, sicofe uMichael Vanchieri, DC, ugqirha osebenza kwiPhysio Logic eBrooklyn, NY, owathi emva kokuba ephumelele kwi-baseball waba ngumqeqeshi weNqanaba 1 oQinisekisiweyo weCrossFit, ebhala inkqubo yabadlali beMidlalo yeCrossFit abakhuphisanayo kwinqanaba eliphezulu .

Okokuqala, kwafuneka sibuze ukuba ucinga ntoni xa esiva izimvo zikaMichaels malunga nokuqhekeka. UVanchieri wayibiza ngokuba "sesona siqhamo sijingayo sisezantsi." "Yinto wonke umntu athetha ngayo xa efuna ukubonisa ukuba i-crummy CrossFit injani kwaye imbi kangakanani emzimbeni wakho," utsho. "Ndithe ndakuva ukuba uthatha i-kipping, kuye kwafuneka ndiyithathe kunye nengqolowa yetyuwa ndiyinike kancinci."

Ukuba ukwenza ukutsalwa kokutsala yinjongo yakho nangona kunjalo, iVanchieri ayizukukumisa. "Njengechiropractor, ndihlala ndibona izinto ngapha kwelensi yomqeqeshi, ngelensi yembaleki," utshilo. "Ke ngokombono wokuqhubela phambili wokuzilolonga, kunokwenzeka ukuba ndikhululeke kakhulu xa kufikwa kwizindululo zokuxelela umntu ukuba yintoni na angenako ukuyenza."

I-Kipping ayingomdlalo.

Kodwa oko akuthethi ukuba uVanchieri ucinga ukuba nabani na kwaye wonke umntu okwibhokisi ye-CrossFit kufuneka aqabe. Enyanisweni, wagxininisa ukuba eli nyathelo lithetha ishishini elibalulekileyo. "Ukutsala okuphelayo yile ntshukumo inkulu imnandi ebonakala ipholile, kodwa Umgaqo wesithupha ngulo, ukuba ibhanti yakho yamagxa ayinakukwazi ukuphatha ukutsalwa okuhlanu okungqongqo, awunashishini lokwenza utsaloutshilo. "Olu luhlobo lwesikhokelo sam sokuba ungaqala nini ukusika okanye ukuqala ukucinga ngaso."

Nokuba umdlalo wakho wokutsala unamandla, sisiqalo nje eso. UVanchieri uthi kukho uluhlu lwemithetho ekufuneka uyilandele ngaphambi kokuba ulungele ukuqala ukukopa. "I-Kipping yinto ekufuneka uyifumene," uthi. "Andicingi ukuba nabani na uhamba kwindawo yokuzivocavoca, engazi ukuba enze njani ukutsalwa ngokungqongqo kunye neendlela zokudlula kwi-kipping-up-up." (Idibeneyo: Izizathu ezi-6 UkuTsala kwakho kokuQala akukwenzeki)

Kuya kufuneka uqhubekele phambili ukuya kwenza ukutsalwa kokutsalwa.

"Okokuqala nokuphambili, kuya kufuneka ubenemilo yesiqalo kunye nemilo yokuphela kwayo yonke intshukumo," utshilo uVanchieri. Malunga nemizuzwana engama-30 ukuya kwengama-45. Kuya kufuneka kwakhona ukuba uzixhome kwaye uzibambe kwindawo yokugqibezela xa utsala (indawo yokutshekisha) malunga noluhlu lwemizuzwana engama-30 ngokunjalo. " (Idibeneyo: Indlela yokuPhula i-CrossFit Murph Workout)

Ukusuka apho, kuya kufuneka uhlakulele amandla okutsala, utshilo. "Ezinye zeendlela zokwenza oko kukuqonda imiqolo egobileyo, imiqolo yaseOstreliya (eguqulweyo), okanye imiqolo ethe nkqo."

Kwaye okokugqibela kodwa kungaphelelanga apho, kuya kufuneka ukuba ukwazi ukwenza okutsalayo okungalunganga ngokunjalo. Uthi: "Kuya kufuneka ukwazi ukuzitsibela phezulu kwindawo yokutsala kwaye ucothise kancinci ekwenzeni indlela eya ezantsi," utshilo. Omnye umba omkhulu uMichaels awayenawo ngokukrazula kukuba ayisebenzisi zonke iinqwelomoya ezishukumayo, kubandakanywa i-eccentric kunye ne-concentric, ngoko le iya kuba yindlela efanelekileyo yokusebenzisa i-eccentric, okanye ukwehlisa, isigaba sentshukumo.

Ezi ntshukumo zangaphambili zinzima ngokwaneleyo ngokwazo, kodwa isitshixo xa kuziwa kumandla wokwakha ukuba ukutsiba kuyinjongo yakho.

Le ntshukumo ayisiye wonke umntu, kwaye kukho imingcipheko ebandakanyekayo.

Ke uzakhele amandla okwenza umthambo, kodwa uthini malunga nobuchule obufanelekileyo? Eli libali elahluke ngokupheleleyo, kodwa ngokulinganayo kubalulekile kuthintelo lwengozi-into iMichaels kunye neVanchieri ziyavumelana ngayo. Ukuphuhlisa la kip kunye nokujula kuyo kulula ukuthetha kunokwenza, utshilo uVanchieri. "Umele uyive ngokwakho ukuya kwindawo apho kip uze kume ngokuphindaphindiweyo. Ihamba ezifana umzimba kumgongxo ibamba kunye arch ibamba uya kukunika eziyimfuneko engundoqo amandla nobuchule ukwakha ubuchule efunekayo ukwenza kipping utsalo olufanelekileyo -up ukunqanda ukwenzakala. "

Into ekufuneka uyiqaphele kukuba i-kipping ihamba ngaphezulu nangaphaya kobungqingqwa obuqhelekileyo bokusebenza, kwaye kuthatha ixesha kunye nomzamo wokwakha ukuya kweli nqanaba. "Nantoni na enento eyandisiweyo yesantya iya kuthi, ngokwenkcazo, ihlale ibeka umngcipheko ekonzakaleni," utshilo uVanchieri. "Kule meko, ubuchule obungafanelekanga obuxutywe nesantya kuthetha ukuba uya kuba noxinzelelo olukhulu egxalabeni nasemqolo."

Akufanelekanga ukuba uceke lonke ixesha.

Nokuba umtsha kwiCrossFit okanye iimbaleki ezinamava, xa kusiziwa ekunqobeni, inye into eyinyani kuwo wonke umntu: "Zonke iimbaleki zeCrossFit, zicinga ukuba zinetyala elicocekileyo lempilo yamagxa, kufuneka ukuba zenze ibhalansi elungileyo umsebenzi kunye nomsebenzi ongqongqo, utshilo uVanchieri. "Indlela endithanda ukuyijonga ngayo kukuba ukwenziwa kwezinto kufuneka kwenziwe xa ukhuphisana, ngelixa umsebenzi wakho ongqongqo kufuneka ube luhlobo lokuziqhelanisa. Kuya kufuneka uthathele ingqalelo ukuba kuyakufuneka usebenzise i-kip ukuze yenze ngelixa ukhuphisana, kodwa akufuneki ukuba uziphathe yonke imihla. Ukuba uza kwixesha lakho, yandisa umsebenzi wakho wokuncipha.

Ekupheleni kosuku, nangona kunjalo, kukuwe ukuba uthathe isigqibo ngohlobo lomngcipheko ofuna ukuwuthatha. “Kusoloko kukho indlela ekhuselekileyo yokwenza izinto,” utshilo uVanchieri. "Kodwa ukuba zonke izigqibo ozenzayo zisekwe ekubeni ukhuselekile okanye awukhuselekanga, uyakuphila ubomi obukruqulayo.. Andicingi ukuba kukho enye indlela engcono yokwenza ii-reps ezininzi zokutsalwa ngaphandle kokutsiba. Ngoko ukuba injongo yakho kukwenza uninzi lokutsala okunokwenzeka ngomzuzu omnye, kuya kufuneka uye kwi-kip. Akukho ndlela elula, engcono, okanye ekhuselekileyo okanye esebenzayo yokwenza oko. ”

Kodwa njengoko uMichaels wabonisayo, ngaba leyo yinyani yokuzilolonga? Ukwenza ezinye ii-reps? "Okanye inqaku lokwakha amandla okusebenza?" uthe. "Ngokucacileyo, ndingathi le yokugqibela ibaluleke kakhulu kumsebenzi wakho womzimba. Kuza kufuneka nini ukuba uziphakamise okanye ngaphezu kwe-50 kunye namaxesha alandelelanayo kubomi bemihla ngemihla?"

Kule nto uVanchieri angathanda ukukhomba kwiMidlalo yeCrossFit, ethi, hayi ayisiyiyo kwaphela ubomi kubantu abaninzi, kodwa sisimo apho ii-AMRAP zingukumkani.

Undoqo: Enoba ukutsiba yinto ofuna ukuyizama okanye ukuyiphepha ngokupheleleyo sisigqibo sokufaneleka komntu. Kodwa ukuba kubaluleke kakhulu ukuqonda ukuba uMichaels wayenyanisile kuba kukho imingcipheko ekhoyo kwaye-okubaluleke ngakumbi-kukho umsebenzi omninzi ekufuneka uwufake phambi kokuba udubule. IiPros ezifana noMichaels zivakalelwa kukuba ayifanelekanga xa zininzi ezinye iintshukumo ezikhuselekileyo onokuzilawula ngaphandle kokubeka emngciphekweni wokonzakala ixesha elide onokuthi ekugqibeleni ubize kwaye ukhuphe ngaphandle kwejimu iiveki, iinyanga, kwaye ngamanye amaxesha iminyaka. Oochwephesha abanjengoVanchieri banokuthanda ukuvuma, kodwa abaqeqeshi beCrossFit kunye neembaleki, ezinje ngeVanchieri, banokuthi, ayisiyiyo loo nto. Kulowo nalowo uhambo lwabo lokuqina, nangona kunjalo, ukuba ufuna ukunika umfanekiso, kwaye uhlale ukhuselekile, nantsi indlela yokuphepha ukwenzakala kweCrossFit kwaye uhlale kumdlalo wakho wokuzilolonga.

Uphengululo lwe